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Neck, Calves

Neck training 

7th Neck on bed or flat bench

The neck is important to work it out not only to build muscle mass, but for body strength as well. This exercise is also done lying on a bed or a flat bench; it CANNOT be performed on the ground. It is about putting yourself in a convenient position depending on the area of the neck to workout: the front, rear, left and right. On this occasion, as it is the first routine, the exercise will be simple and without much difficulty, relatively speaking. Position yourself as shown in the photograph, paying attention to the following details:

- Only the neck is in movement, all the way down and all the way up, or as shown in the photographs, depending on the muscle you are working, however what matters here the most is the stage of contraction.
- Make straight strokes only, not slanted or curved.
- Perform only one set of 20 to 25 repetitions per position.



Back neck. Starting position.
Back neck.  Starting position. 

Back neck. Final position at home.
Back neck.  Final position.



                       
Front neck. Starting position at home
Front neck.  Starting position 

Front neck. Final position at home
Front neck.  Final position 
                                              
                                    

Right side neck. Starting position at home
Right side neck.  Starting position
Right side neck. Final position at home.
Right side neck.  Final position

                             

Left side neck. Starting position at home
Left side neck.  Starting position

Left side neck. Final position at home
Left side neck.  Final position

                                 


Calves stretching


As always, try to imitate the photographs, paying attention to the next details: 

⦁ The photograph shows that the exercise is done over the step of a park handrail, but it can also be done over the edge of a small tier or any other resistant edge. 
⦁ When you are stretching the calf for the back part try to support only the foot ball on top of the edge of the surface and stretch completely the leg for increasing the stretching itself, hold the position for 15 seconds.  Repeat the procedure for the other calf.   
⦁ When you are stretching the calf for the front side try to support only the tiptoe, but don’t put all your body weight on it, it is used only as a pivot, and from there move downwards your knee but without removing the tiptoe from its place.  Hold the position for 15 seconds.  Repeat the procedure for the other calf. 

Calves Stretching for the back part in the park
 Stretching for the back part

Calves Stretching for the front part in the park
 Stretching for the front part

                                                

Calves training

8th  Calves

You are going to work the 3 angles: front, back and inside. As always, try to imitate the pictures, paying attention to the following details: 
- The picture shows that the exercises are done on the step of a park railing, but it can also be performed over any strong edge of a small tier or something.
- You should always have supported only the ball of your foot on the ledge of the surface.
- For all the poses put your feet separated between them at the distance of the bone of your shoulders.
- For the outer side you must ensure that both tiptoes are countered, for the back part have them both pointing straight ahead and parallel in between them and for the inner part try to put them open wide in an angle of 45 degrees or so.
- For all poses: slightly bend the knee at the beginning and try not to bend it anymore over all the rest of the way to optimize the exercise objectives. Descend slowly until your flexibility allows it, thus it also promotes the work of the front of the calf area, the shin. Afterwards go all the way up that you can, like ballet dancer and repeat.
- Perform 3 to 4 sets of 8 to 20 repetitions per pose, as your body resists.
- Start by making the series of the exterior, then the rear and  finally the inner ones.
- It would be the best if done in circuit, meaning, make a set of the outer side, immediately make one of the back side and finally one of the inside, and until this point you take your break of 30 to 60 seconds, afterwards you repeat until 3 to 4 sets of each area are done.

Calves training With countered tiptoes. Starting position
With countered tiptoes.  Starting position

Calves training With countered tiptoes. Final position
With countered tiptoes.  Final position



Calves training With tiptoes facing outwards in the park in handrails.Calves training With tiptoes facing outwards in the park in handrails.

With tiptoes facing outwards       Both starting and final position look practically the same, there is not much range of movement in this exercise.

Calves training With tiptoes facing front in the park in handrails.
With tiptoes facing front.  Starting position

Calves training With tiptoes facing front in the park in handrails.
With tiptoes facing front.  Final position



AT THIS POINT YOU SHOULD REPEAT THE CALVES STRETCHING


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