Treino de panturrilhas em casa *completo*

Complete calf training in home. Come on, then the video starts clicking on like, subscribing to the channel, because our first exercise is going to be a plantar flexion, perfect, unilateral, is very cool that you have a step, perfect? So if you don’t have it in your house, suddenly looking on the stairs of your building, some stairs, anyway let's look for a step to increase the range of motion.

Because? Our calves, I already I said that in the video here on the channel, about the difficulties, why do people have difficulty growing your calf? Most think it is because it is a weak muscle.

No, look, how does one chest or the other have weak muscle, shoulder either weak muscle, now whole calf world has? No. So there’s something wrong there.

What is everyone training? Wrong way. So whenever you have a question: "Leandro Twin calf mistakes ", you will find a video mine here on the channel, "Leandro Twin + theme".

And one of the errors is the range of motion. So if you are looking for a step, you will be able to yield more in this exercise and we're going to do not bilateral way, because it will be very easy, we will do it unilaterally, so it will be much simpler, because i will play all the weight of my body on one side and I'm going to go up to the top, and go down to the bottom, I'm going to do it here 4 series until complete failure on each side, made from one side goes to the other side, a series, did on the other side goes to the other side, two series, the break time will be just that, necessary between one leg and the other. "Leandro Twin the first came out with many repetitions".

No problem, the others will come out less and you will stimulate very well. We have to remember that the calves have a lot of red fibers, so the calves are a group high-capacity, high-performance muscle long-term, so there's no problem. Our second exercise is going to be the donkey calf that will be just you support yourself in a perfect location, and do a plantar flexion, look at that.

"Can I do one-sided Leandrão? " Yes, if you don't have a calf tired enough, do one-sided, if it’s already very, very burned, you can do bilateral. "Leandro Twin I can take it enough weight, here I can ask for my wife, my wife, my mother, come up here in my lower back and I put enough load, just like the Did Arnold Schwarzenegger do it?

There are many photos of him on the internet doing calves donkey with two women on its back ". Yes, what we have to remember is that many people will do that way, look: Put people on their backs here and will do so. What has changed?

Look at my heel on ground, already touched the ground, if I play back there, I have to that wide range again, so there’s to be this way, you have to get balance the person on your back, but without losing range of motion, unless you can do the calf donkey with a step obviously. Our third exercise is going to be the squatting twins, look how curious this exercise is, very cool, you will crouch, perfect, and will think about projecting your knee forward, thinks you want to throw your knee away, it will work very cool calves if you experience difficulty in stabilize in that position that is not easy, you can easily put support in the front and make the move, this will make the exercise a little easier, you can also do it in a way more seated, look, perfect. Working a lot my calves.

I will also do 4 series here the failure, 4 sets in the first exercise, 4 sets in the second exercise, 4 sets in the third exercise, with 12 sets until failure, you can be sure that at home, with basically no infrastructure, that is not your partner or companion, if you can take his weight on your back for you to stimulate and destroy, in good obviously, in the sense of improving, to super compensate for your calves. Guys, we have a playlist here on the channel only training at home? For sure, all muscle groups up to lumbar, calf, buttocks, nothing was left back, check out this playlist here.