Thecalvesare muscles that are often visible, especially in the summer or at the gym. Thetriceps suraethat make them up are usually worked to be sharp, toned, firm and shapely. It is a muscle group that we use every day, for simply walking, running, or climbing stairs. This is why it is essential tobuildthem well .

This article gives you several exercises as well as a stretch to work yourcalvesin depth. Ready ?

What is the triceps sural?

Thetriceps surae, commonly known as thecalf, is a muscle made up of 3 muscle bundles that form the Achilles tendon in the lower leg.

The soleus is the deepcalfbundle , the twins are the 2 superficial bundles. Jumping rope regularly is enough to tone it up, but you also have to remember to keep your stretching abilities. Thecalfis certainly the most difficultmuscle to soften.It is also relatively fragile and likely to be affected, like the forearm, by a very serious circulatory pathology, compartment syndrome.

Strengthening the triceps suraecan be done at home without equipment. Stretchingthe calvesis also possible without problems at home. It helps to avoid pain such as contracture or tendonitis. Left untreated, calf tendonitis can cause the Achilles tendon to rupture.

What are the roles of the triceps sural?

The main role of thetriceps suraeis to be the extensor of the foot. This muscle allows the plantar flexion of the foot on the leg. Through plantar flexion, this muscle is essential for:

• Walk
• To run
• To jump
• Stand on tiptoe

Thetriceps suraeis also the antagonist muscle of the tibialis anterior. It therefore allows a different and complementary action for the proper functioning of the leg.

Why do you need to work the triceps surae?

The usefulness of thetriceps suraein sport is too underestimated. Many don’t realize how much of a benefit when this muscle is firm.

Avoid injury while playing sports

Thecalveshave a heart pump function. They avoid muscle cramps, swelling, the appearance of varicose veins in particular. In addition, when practicing certain movements such as sprinting, it is necessary to change position. In these cases, it is thetriceps suralwhich supports more than 10 times the weight of the body.

In addition, during exercises based on jumps, thecalvesstabilize the knees and protect the joints. If they lack training, they may have difficulty supporting this load and get injured easily. The case of the “tennis-leg”, a common injury among tennis players, is an example. On the other hand, strongcalvesmake it safe to perform these types of exercises.

Increase propulsive function

The Achilles tendon, which is linked to the contraction of thetriceps surae, is responsible for ensuring a shock-absorber function. It is an optimization between the stopping of the movements and the bringing together of the insertion points which makes it possible to propel oneself. In other words, it increases the power of the vertical jump. Regularly trainedcalvestherefore make it possible to perform quick movements that are usually complicated, such as squat jumps or high jumps.

Improve running performance

According to scientific studies, thecalvesare up to 25% more stressed than thequadricepsduring running. This is the reason why in this discipline, thesural tricepsgets tired more quickly. It absorbs shocks and provides the necessary momentum. More specifically, it controls the gesture of pointing the sole of the foot downwards, which is essential when it comes to races. As a result, strengthening thesemusclesimproves running efficiency.

3 bodyweight exercises to work the triceps surae

Single leg calf raises

For this exercise, stand on one foot and hold onto a chair in front of you. Here are the different steps to carry out this exercise:

• The movement involves raising your heel while putting your weight on your toes on the floor and keeping your working leg straight.
• For the movement, rise explosively during the ascent and always control the descent.

Bilateral extension

You can perform the same exercise bilaterally, placing both feet on the ground. This exercise is gentler, it is interesting to rebuildmusclefollowing an injury. It is also very interesting because it allows to have a better balance than the exercise on one leg.

Eccentric reinforcement

If you are more looking to strengthen yourmusclerather than building it up, for example if you are coming back from an injury, you can do eccentric strengthening. To do this, all you need to do is:

• make the negative side, that is to say the descent.
• control the descent and make a movement as long as possible.

You will thus solicit thetriceps suralin the order usually contrary to sports training.

4 exercises with accessories to work the triceps sural

With rubber bands

It is the ideal accessory for beginners because rubber bands cause less injury, they can allow you tobuild calf muscleseffectively. Here is an example of an exercise with rubber band towork the triceps sural:

• Standing, place the rubber band below your toes, which are hip-width apart.
• Grasp the rubber band with both hands and bring them close to your shoulders, elbows bent.
• Do a full ankle extension without moving your hands.
• Return to neutral position with flat feet, slowly controlling.

With a chair

The chair is the perfect accessory that everyone has at home and which allows a multitude of exercises. Here are the steps to follow to perform atriceps sural exercisewith a chair:

• Resting on the back of the chair, position yourself on one leg.
• Raise the heel to the maximum, leg well stretched, then release.
• Breathe up.

With a step or a staircase

Nothing’s easier ! All you have to do is stand on a step or a step, your heels in a vacuum and your back straight. Raise yourself slowly on the balls of both feet and then slowly lower your heels fully into the void.

Do not hesitate to hold on if you lack balance.

Jumping rope

By having fun jumping rope, especially on your tiptoes, and making changes in direction, you also strengthen yourcalves. The triceps sural will be strongly solicited by your repetitive jumps.

2 outdoor exercises to work on the triceps surae

walking

Brisk walking on tiptoes is a simple exercise forbuilding calf muscles. Do this casually, on your usual journeys, about ten times a day to benefit from its benefits. It is easily achievable, within everyone’s reach.

You can also use a treadmill if you do not want to attract attention, preferring to move forward on a slight slope.

The bike

Cycling is also a very effective outdoor sport forworking the triceps surae. You can also do your exercises on an exercise bike, at home or in the gym.

How to do the triceps surae stretch?

The easiest stretch for thecalvescan be done at home and without equipment to stretch the soleus and gastrocnemius. Just keep both heels firmly on the ground throughout the stretch.

For thistriceps surae stretchingexercise , you will need:

• Stand facing a wall, supporting yourself with your hands.
• Place one leg in front of the other. The front leg is bent while the back leg is straight.
• Advance the pelvis. The more the front leg is flexed, the greater the calf stretch of the rear leg will be felt.

This exercise is highly recommended by physiotherapists because this movement is very easy to do and it is excellent for stretching thetriceps surae. It is recommended to do this after yourstrength training, but also brisk walking, running or cycling.

Summary of tricep sural muscle training

Thetriceps suraeis the muscle that forms thecalves. Even if sports enthusiasts like them well drawn, they are often shunned during training andbodybuilding sessions. However, this muscle is essential in most of our daily actions since it allows the body to simply walk. Connected to the foot and the knee, thetriceps suraeis therefore an essential part of the human body. It is therefore necessary to make sure to make it work and to strengthen it to have a better reinforcement of the leg.

Simple exercises that can be done at home, without or with very little equipment, are possible to solicit thecalves. You can also work thetriceps suraeby cycling or brisk walking on tiptoes. It is also very important tostretch this musclewell after sport to avoid any risk of aches or injuries.