Exercise of the Month: Seated Calf Raises

Figure 1: Start Position

Figure 2: Mid-Position

With warm summer weather, it’s time for shorts, skirts, and short dresses. This means, legs on show. Having shapely calf muscles is something many women strive for and men all too often overlook in their training. Strong foundations will help with general balance, standing, walking, running, and help toward achieving that total body defined look. The muscles of the Calf consist of a large superficial muscle belly called the Gastrocnemius that has two heads (Medial and Lateral) and beneath and below this (from just below the knee to the heel) runs the powerful Soleus muscle. Both muscles work together to stabilise the ankle and raise the heel. Although some may have a “high calf” (Gastrocnemius muscle bellies appearing high up the lower leg), this appearance is often exaggerated with a far better developed Gastrocnemius to Soleus, which is common with those wearing heels all day or fighters bouncing around on their toes for long periods. For this reason and for all-round development, one of my favoured exercises for the Calf is a Seated Calf Raise. A flexed knee lessens the stretch in the Gastrocnemius (a knee flexor), so the movement can emphasize the Soleus. A good sporting comparison is looking at the Calf development of an average cyclist or horse rider (working the Calf with a flexed knee) against that of a jogger or soccer player. In the majority of cases, you’ll note that the cyclist or horse rider has a better developed Soleus.

An exercise for all, here’s how to perform a Seated Calf Raise in the gym:

1. Select an appropriate weight. Adjust the height of thigh pads – so that they comfortably rest on your Quadriceps.
2. Place the balls of your feet onto the footplate. Try to keep your feet hip-width apart with toes pointing forward.
3. Raise your heels, taking the strain on the Calf Muscles. Release the safety lever and inhale as you gently lower your heels to where you feel a stretch on your Calves [Figure 1].
4. Exhale, as you raise your heels - fully contracting the Soleus and Gastrocnemius [Figure 2]. Repeat. [Side note: you may wish to perform the first set with less weight and increasing range-of-movement in order to warm up the Achilles Tendon].
5. Remember to return the safety lever upon the last repetition.

At home, you can perform this exercise perching on the edge of a sturdy chair or table of the right height and resting the balls of your feet on to a large phone directory or unused book [figure 3]. To add resistance, place the flat side of dumbbells on to your thighs or use a food tray and load as appropriate (you may need someone to hand you the tray).

Figure 3: Performing Seated Calf Raises at home.

Used throughout the day, Calves are a tough little muscle group - so performing high repetitions in a controlled manner is fine for this exercise.

This article is a featured 'Exercise of Month' for Living magazine publications (August 2013 edition). You will find many more of our published articles for free on the Gym Professor online resource - so please just search.

If you have found this article helpful, please support the Gym Professor free-online-resource by sharing this article with your friends and family using our social links. Please also check out our bestselling books and our global phenomenon that is Globe Gripz.

Thank you and happy training!

GP
(Gym Professor)
www.GymProfessor.com - Home of free Gym Workouts

Exercise of the Month, Revamped Site, New Revolutionary Product

Hi folks,

First up, here's a copy of our article from this month's Living magazine publications. Please scroll down to see our further newsletter updates.

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Exercise of the Month – Hip Flexion versus Sit-Ups

Hip Flexion, your new alternative to performing Sit-Ups! Along with your abdominal muscles (Rectus Abdominis), your Hip Flexors (Illiascus, Psoas Major) are collectively tasked with bending the trunk (torso). Therefore, tucking your feet under something in order to perform more Sit-Ups simply provides your powerful Hip Flexors with an anchor point for leverage and makes the Sit-Up easier, not harder!

 

Instead of performing countless Sit-Ups to no avail, try bending of your trunk by bringing your knees up toward your chest, rather than your chest toward your knees. This exercise movement is commonly referred to as Hip Flexion.

Here is an exercise demonstration and key steps to follow for beginners of Lying Hip Flexion, otherwise known as Lying Knee Raises.

Start Position

Mid-Position

Key Steps 

1. Lie down and position yourself so that your lower back is in contact with the floor (or bench).
2. Place your palms on the floor resting against your buttocks for support.
3. You may start with your legs bent at a right angle at the knee (easier), or legs straight (as shown, more difficult).
4. Inhale. Then, exhale as you draw your knees in a controlled fashion up towards your chest – lifting your buttocks off your hands at the mid-position, your legs forming a right angle.
5. As you return to the start position, do not allow your feet to touch the floor.

Hip Flexion resistance can be made increasingly difficult by keeping legs straight and/ or changing the position of the body. Here’s a straight-forward progression of exercise difficulty: Lying Knee Raises > Lying Leg Raises > Vertical Knee Raises > Vertical Leg Raises. Exercise demonstrations to all exercises mentioned, plus many more, can be found on my free online resource www.GymProfessor.com.

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Revamped Website

The re-launch of www.GymProfessor.com will occur during October. It'll be auto-responsive, so it'll look good on any PC, device, or browser. More importantly, it'll be easier to find gym workouts, articles, exercises etc, and there will be plenty more of all of them. Here are some screen-dumps from my iPad...

The new-look Exercise Index with over 300 exercise demonstrations.

New-look home-page with more articles and content more often :)

Easy-to-use drop down menus.

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New Revolutionary Product

We've got a new product on the way and it truly is fantastic. Unfortunately, I can't say too much more at this stage, but look out for our forthcoming newsletter announcement for more information - you'll be glad you did!

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That's it for now. All the best and happy training,

GP

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www.GymProfessor.com - the webs #1 free online workout advice resource

www.GymProfessorShuffle.com - free-to-download workout app

Exercise of the Month: Incline Dumbbell Bench Press

Hi folks,

Here's a copy of our article from this month's Living magazine publications...

Exercise of the Month: Incline Dumbbell Bench Press

One of the best all-round exercises for developing the Pectoralis Major (muscles of the chest): The Incline Dumbbell Press. Far easier than a Flat Dumbbell Bench Press to manoeuvre heavy dumbbells into position, and, given that many trained individual’s upper chest muscles (Clavicular Fibres) aren't so well developed compared to their lower chest (Sternal Fibres), it's the ideal exercise choice for the seasoned weight trainer. For the same reason (developing the upper chest muscles), Incline Dumbbell Press is a popular and recommended exercise for female gym-goers in order to create the appearance of perkier breasts.

Here are the key steps to performing the Incline Dumbbell Press correctly, including some important do’s and do not’s:

For this gym exercise, you require a spotter. You should get used to manoeuvring light dumbbells in and of position before attempting a greater weight. If you require help lifting dumbbells into position, the weight is most likely too heavy. 

1) Ensure that gym equipment is set up correctly. The bench should be positioned between 30 to 35 degree angles. Alternatively, you may choose a Swiss Ball.

2) Lift both dumbbells from the floor and rest flush on your thighs. Gently sit back on the bench and lift the dumbbells toward your chest whilst leaning back to lay flush against the inclined bench (or rolling into this position on your Swiss Ball). Your back and head should be rested flat on the bench at all times during the lift itself!

3) Turn the dumbbells out to your sides in a pre-stretch position - dumbbells level with your mid-chest, arms forming a right angle. Exhale and press both dumbbells to meet (you may touch dumbbells, but do not crash together and do not lock your elbows out!) in a centrally located point above your upper-chest. NOTE: On working sets, you may wish your spotter to help initiate the first press from a pre-stretch position.

4) Inhale as you lower the dumbbells downward in a reverse fashion. At the bottom of the movement, your arms should form a right angle (ask your spotter to check) & you should feel a slight stretch. Do not twist your hands during the movement to increase stretch!

5) Repeat the exercise for the given number of repetitions. Upon completing your exercise repetitions, exit the exercise in the same manner that you entered it.

As regards warming-up and working sets, warm-up with little or no weight, performing 2 to 3 sets of 10 reps or more, in order to lubricate joints and raise local muscle temperature. For your working sets, select an appropriate weight that allows you to achieve your target repetition range in a safe and controlled manner.

Happy training & enjoy watching the rest of the Olympics!

GP

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www.gymprofessor.com 

Author of Gym Workouts: Maps to Success

   ...and Home Gym Workouts: Gym Ball & Dumbbell Workouts for Women

Inventor of GP Shuffle free-to-download workout app.

Exercise of the Month - Dumbbell Deadlifts

Hi folks,

This newsletter is an edited article I wrote on behalf of a local magazine...

Having been asked to write advising the best exercises to perform – an ‘Exercise of the Month’ as it were - there’s no better place to start than one of his favored exercises (& mine), the all encompassing Dumbbell Deadlift. Overlooked unfairly as being “advanced” by leisure trainers and often performed incorrectly by weight trainers, I’ll set out to explain why (when performed correctly) it’s an exercise of benefit to male and female trainers of all ages whom do not have any prior contraindications, providing key steps and tips to getting it right.

This Neolithic lift is a function we perform multiple times on a daily basis and often get it wrong, resulting in back injury & fatigue. Practicing this style of lift in an exercise setting with competent tuition is a fantastic way to learn control, perfect technique and create a good-lifting habit to continue in our day-to-day activity, greatly reducing chances of injury through poor lifting. Moreover, by increasing strength of the required primary muscles – lower back, thighs, buttocks – and stabilizing muscles – abs, shoulders – will further prevent the risk of injury, even if picking something up incorrectly (which, if you perfect the skill through practice, you shouldn’t do anyway!).

I have preferred to show the Dumbbell Deadlift, rather than the more familiar Barbell Deadlift, as this exercise is generally easier to teach and perfect (Notably, performing the lift as one movement and keeping your back straight throughout the lift).

 Here are the key steps to follow:

1)    Select a dumbbell weight that allows you to perform your target workload in a safe & controlled manner. Face a mirror – you should be able to see yourself throughout the lift.

2)    Stand with your heels hip-width apart (toes pointed forward or slightly turned out, whichever is more comfortable).

3)    Assume the start-position with an orthodox-grip of the dumbbells in line with your shoulders and get a “feel” for the weight.

4)    Bend your elbows ever-so-slightly (your arms should be stiff, not straight) and take the strain onto your arms.

5)    Inhale, and then exhale as you lift the dumbbells and drive upwards in one motion until you are upright (chest out & shoulders back, not arched!).

6)    Lower the dumbbells in the same sensible fashion with controlled manner. Do not crash the weight – your desired workload should allow you to perform multiple repetitions without the weight touching the floor. Your final repetition should be as controlled as your first!

Some important do's and don'ts : Performing multiple repetitions, do not wear a support belt for this exercise. It is an exercise to strengthen the muscles outlined, which includes your core (abs & lower back). Whilst wearing a support may help you to increase weight placed upon the dumbbells, you are decreasing the requirement of the supportive structure you are attempting to strengthen by performing such a lift.

Please do not confuse, keeping your back straight with keeping your back vertical. A straight back simply means not arched. By performing Dumbbell Deadlifts as one smooth movement, keeping your head up and your eyes forward, you should keep a straight back.

Happy training!

GP

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www.gymprofessor.com

Home of Free Gym Workouts, Exercise Index, Diet Tips, & Weight Training Advice.