Calves Part 1 Training

First let us know which muscles that make up the calf:

posterior muscle group:

• gastrocnemius
• soleus
• tibialis posterior
• Flexor digitorum longus
• Flexor hallucis longus

lateral muscle group:

• Long fibular
• peroneus brevis

Previous group of muscles:

• tibialis anterior
• Extensor hallucis longus
• Extensor digitorum longus

In this article I will talk about the sural triceps, but what becomes the sural triceps? The junction of the gastrocnemius and the soleus, these two muscles are also called the sural triceps muscle with trés heads of the leg. Are these two muscles that we will address today, and finally a workout for them.

gastrocnemius

The gastrocnemius forms the main portion of the leg muscles. The medial head is the larger of the two, and the muscular portion falls more distally to the lateral head. The muscle fibers of the two heads converge to have an insert on the thick tendon-aponeurosis process which begins in the septum between the two heads and which merges with the aponeurosis overlying the soleus muscle. Distally, this tendon-aponeurosis close to form the Achilles tendon (Achilles tendon).

soleus

The soleus, the gastrocnemius and belongs to the latter group leg. These two muscles together are also called sural triceps muscle of two heads of the leg. When a person rises on tiptoes, both the gastrocnemius and the soleus contract strongly.

In this picture we can see the contraction of the gastrocnemius and the soleus.

Note: remember that the calf is famous for being considered the second heart of the human body, due to its venous return function, so you should train them, in addition to make complete executions, to contract and stretch the muscles, as pictured Next:

Calf Series

Calf standing 8 to 12 repetitions 4 series (until failure)

Calves in Hack machine (or stiff unit) of 8 to 12 repetitions 4 series (until failure)

Calf sitting of 8 to 12 repetitions 4 series (until failure)

Calf in leg press 8 to 12 repetitions 4 series (until failure)

We are nerds, we are in bodybuilders