Wellness Positive

Descriptions of the Exercises:

  This section contains detailed descriptions and images showing you exactly how to do the various body building exercises and muscle development workouts in this program - here you will find not only the exercises listed in the 'weekly schedule' but also many other optional exercises such as dumbbell curls and lateral raises as well. We trust these images and instructions will help you do the exercise programs for the different muscle groups correctly, and aid your body building efforts...

Leg Exercise 2) Calf Raises

  Nothing looks so unbalanced as massive thighs and thin calves. To prevent this, it is necessary to work the calf muscles.

  "Never ignore a muscle group of your body - to do so is to ruin your efforts to build a sculpted, almost-perfect physique."

Step 1:

  Take a barbell in your hands and place the balls of your feet on a stable object that raises them at least two inches off the floor, while your heel remains on the floor. Thus, your foot is bent upward. This allows the calf muscles to be exercised through their entire range of movement.

Step 2:

  Now, using the calf muscles, raise your heel off the floor as much as you can, so that you are now standing on the ball of your foot, with the foot pointing downwards.

  Use as heavy weights as you can - remember to have a partner to spot you. In time you can go to one-legged calf raises - this is done just like the normal ones, but you raise one calf at a time. This helps build the muscles of each leg separately.

  The number of sets and repetitions for this exercise are outlined in the section 'Your weekly training Schedule', given in the beginning of this routine.