至尊英语阅读资料之健康与卫生专题第178集.pdfVIP

health articles 178 [4426]Bodybuilding Tips - How to Develop Your Calves The calves are perhaps the most neglected muscle group in bodybuilding. Everyone enters the gym wanting a big chest and big arms. Then, they discover the basics and begin training using squats and deadlifts. Its only after 2 or 3 years of dedicated training that many trainers realize their calves lag behind the rest of the body in terms of development. Additionally, many people possess a genetic predisposition for poor calves - they tie in very high up on the lower leg. This means no matter how hard they train them, the calves will always be a small muscle group. The muscles The calves consist of two muscle groups, the gastrocnemius and the soleus. The gastrocnemius is the diamond that most people notice - the split muscle which stretches from the back of the knee down to the calf tie-in. The soleus is the small sheet of muscle that sits under the gastrocnemius, and ties in at the heel bone via the Achilles tendon. Training the calves All calf exercises are some variant of the same movement - raising and lowering the toes in order to move a weight (or the body). Standing calf raises are the primary routine used by bodybuilders. However, a wide variety of variants can be used, included seated or angled calf raise, dumbbell calf raises, leg press toe raises, and more. In all movements, the toes are moved through their entire range of motion. The trainer starts by lowering the weight (pointing toes up and heel down.) Then the heel is slowly raised, until the toes are pointing down. This movement works both the gastrocnemius and the soleus. Move though repetitions slowly in a 10 to 20 rep range. Watch for cramping, as there is only one artery delivering blood to the calves and cramps are common. Important note on toe position Many bodybuilders like to point the toes inward to train the outer calf, and inward to train the outer calf. This can method can deliver success, but