The Body Sculpting Bible for Women (46 page)

TECHNIQUE AND FORM

Once you are in position and ready to begin the exercise, lower your heels toward the floor and slowly bring the calves to a full stretch.

Hold this position for a count of one to two seconds.

From this position, without momentum, push off the balls of your feet and come up on to your tiptoes, pushing as high off the toes as possible. Contract the calves as hard as you possibly can and concentrate all of your efforts on doing so. Hold this position for a one to two second count.

Slowly begin lowering your body back once again to the stretch position, making sure you make the calf muscles endure the negative portion of the resistance.

As you reach the bottom position, with the heels pointing to the floor, make sure you do not allow your heels to drop too fast. Go slow and focus on the stretching of the calf muscles.

VARIATION

Donkey Calf Raise

This is a great exercise for the calves because it helps to develop the entire calf musculature. You have the option of performing this exercise in a few different ways. One way is with the use of a specially designed machine called the donkey calf press. Another way, is to use the assistance of another person. The form and technique are virtually identical except that your assistant actually sits on you!

We have also come up with our own variation of the donkey calf raise. Most of the gyms you frequent will have a piece of fitness gear called the “Dip Belt”. It is a leather belt with an attached chain, allowing you to add weight plates. Look at the picture below to see how it looks and how it is used. Instead of using a machine or an assistant, you simply strap the belt to your waist, add weight and begin. Follow the same steps listed below with the exception of step #4 in proper alignment.

PROPER ALIGNMENT

Take a firm grip on a bar or the rail of a staircase.

Bend over at the hips, so that your torso is parallel to the floor.