01:34
Faizan
The emphasis in the Latin-inspired, dance fitness program Zumba features weight loss by way of high-energy cardio. This heart-pumping aerobic workout program isn't designed specifically for building the calves alone, but does include a wide variety of movements, such as squats and jumps, that will effectively build muscles in the calves.
Warm-Up
Though you want to focus on your calf muscles, the highly intense cardio in Zumba requires that your entire body be warmed up. Usually, your instructor's first dance of the class will include mild stretching and a step-touch variation that will grow with intensity in correspondence with the music. Ensuring that your entire body is warm and your blood is circulating is key to a safe and effective workout.
Squats
A Zumba move that is used in some dances includes a deep squat that can be incorporated into a variety of different dance routines. Standing with your feet spread past your shoulders, shift your weight from one foot to the other, incorporating a deep squat each time you alternate the feet. This shifting squat paired with an uptempo Salsa or Meringue beat provides a great workout for the calves and quads.
Jumps
Dynamic jumps and hops are a few of the signature movements in Zumba fitness, and though they seem to be a fun and effortless part of the routine, they are very effective in building muscles in the calves. While you're already in a state of intense cardio, hops and jumps in Zumba provide plyometrics to your workout -- exercises that force your muscles to exert as much energy as possible in one movement -- such as a jump. This Zumba staple will improve leg strength and power.
Cool Down
After a rigorous workout like Zumba, a cool down period is always necessary. Since you will have just worked your calves by doing squats and jumps, take ample time to stretch them out. The cool down song's routine will be similar to the warm-up in that they will consist of mild-stretching and repetitive movement. A lunge -- where your front leg is bent 90 degrees with your rear leg stretched straight out towards the back -- is an effective calf stretch to do after a class. Hold this stretch for 30 seconds, then alternate.
Warm-Up
Though you want to focus on your calf muscles, the highly intense cardio in Zumba requires that your entire body be warmed up. Usually, your instructor's first dance of the class will include mild stretching and a step-touch variation that will grow with intensity in correspondence with the music. Ensuring that your entire body is warm and your blood is circulating is key to a safe and effective workout.
Squats
A Zumba move that is used in some dances includes a deep squat that can be incorporated into a variety of different dance routines. Standing with your feet spread past your shoulders, shift your weight from one foot to the other, incorporating a deep squat each time you alternate the feet. This shifting squat paired with an uptempo Salsa or Meringue beat provides a great workout for the calves and quads.
Jumps
Dynamic jumps and hops are a few of the signature movements in Zumba fitness, and though they seem to be a fun and effortless part of the routine, they are very effective in building muscles in the calves. While you're already in a state of intense cardio, hops and jumps in Zumba provide plyometrics to your workout -- exercises that force your muscles to exert as much energy as possible in one movement -- such as a jump. This Zumba staple will improve leg strength and power.
Cool Down
After a rigorous workout like Zumba, a cool down period is always necessary. Since you will have just worked your calves by doing squats and jumps, take ample time to stretch them out. The cool down song's routine will be similar to the warm-up in that they will consist of mild-stretching and repetitive movement. A lunge -- where your front leg is bent 90 degrees with your rear leg stretched straight out towards the back -- is an effective calf stretch to do after a class. Hold this stretch for 30 seconds, then alternate.
Posted in: Aerobics
