How to Get Jack Grealish Calves? The 5 Best Exercises to Achieve It
The 27-year-old English soccer star, Jack Grealish moved from Aston Villa to Manchester City for 117 million euros in August 2021, and is now showing that he’s worth his weight in gold. And yet it’s his calves that have gone viral for their size and toning!
Guardiola, his current coach, has great faith in him: “With the quality we have up front, Grealish can make a real difference,” said the coach. This year 2023 he has him as a bulwark of his team and with his assists and goals he looks like an undisputed starter.
However, Jack Grealish’s calves, which have been attracting attention for some time now, are not a minor issue. According to his statements, he doesn’t do any special training to make them that size.
His calves are like two basketballs.
However, there are special exercises that focus on that area, which we can add to our routine if we want to strengthen our lower limbs. Here we’ll tell you about them.
1, Jump rope for Jack Grealish calves
Something simple to start with: jumping rope. This is an aerobic exercise that involves the whole body and moves different muscle groups. But, without a doubt, the calves get a constant, repetitive, toning impact.
Although it’s sometimes considered child’s play, the truth is that there are entire books on the benefits of jumping rope. In addition to hypertrophying the lower section of the limbs, what you’ll do is improve coordination.
And if you have a few extra pounds, then it’s the ideal exercise to help you lose weight. According to a study published in 2015, jumping rope improves body composition while reducing inflammatory substances in the blood. Yes, it means it’s an anti-inflammatory movement.
Find out more: An Easy Guide to Building Muscles Like Arnold Schwarzenegger
2. Lift your heels and get Jack Grealish calves
We’re talking here about the anatomical section where the calf or gastrocnemius muscles are located. Below them is the soleus muscle. Together, when they join together, they form the Achilles tendon, which will go all the way to the heel.
This entire area connects the knee to the foot. Therefore, by doing heel raises, what you’ll achieve will be a mechanical stimulus for the leg.
You may have seen the gym machine that’s used to put weight on the shoulders and perform heel raises. It’s a great help, but you can also practice the movement at home, with or without external weight.
It’s simple. You stand with your limbs together and try to stand on your tiptoes, repetitively. If you want, grab some dumbbells or counterweighted objects with your hands.
Lifting your heels with your knees unbent stimulates the calves. If you bend your knees a little, then you strengthen the soleus more.
3. The skier
If you watched the winter games, then you may have noticed the position skiers take when jumping. Their bodies lean slightly forward, but their knees remain unbent. This gives them speed, stability, and distance.
Doing the jumping skier pose is a classic calf-strengthening exercise. While standing, you lean forward without bending at the knees or hips. The soles of your feet shouldn’t leave the ground. You need to feel that your heels want to rise, but you don’t let them do it.
You hold the pose for 20-30 seconds and do as many sets as you want.
4. Repeat jumping jacks on the spot
If you don’t have a rope to do the jump rope, don’t worry. Jumping on the spot can have a similar effect, stimulating the calves when we fall with our own weight.
We also have the variant called jumping jack. In this modality, we add a fan movement performed by our upper limbs, plus the opening of the legs. That is why it’s sometimes called the star jump or scissor jump.
When the electrical activity of the muscles involved in the jumping jack exercise are measured with electromyographs, we see that the gastrocnemius muscles play an important role. But not only them. There’s also striking and powerful involvement of the tibialis anterior muscles, showing that the jumping jack exercise strengthens the entire leg as a whole.
Discover more: Five Thigh Exercises to Try at Home
5. Calf isolation with step
You can work one calf at a time if you have a step box. You step up on the step with one foot, leaning on the toe and trying to go on tiptoe in that position. The other leg is in the air and you try to balance so you don’t fall.
Alternately switch legs to do the reps.
If you don’t have a step box, look for stairs in your building or your city. According to scientific analysis, the higher the step you climb, the greater the calf muscle activation and the more force your ankle must withstand.
Move to higher steps as you gain strength and balance from the exercise.
Jack Grealish calves are more than an aesthetic detail
Improving leg power is key to certain sports, such as soccer. Jack Grealish’s calves help him when running and fighting for a ball. This goes beyond aesthetics and would even have metabolic repercussions.
According to a scientific study that linked leg power to the accumulation of abdominal fat, the lack of strength in the limbs is linked to an increased risk of being overweight and obese. Therefore, not exercising the calves could be a risk factor for other conditions.
There are other circumstances that play a role, and it’s not just about exercise volume. Genetics and body fat percentage are elements to consider.
Look for power and strength rather than volume. Exercise to get your legs where you want them to go, not just to show them off.It might interest you...
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
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- Musa, D. I., Toriola, O. O., Abubakar, M. N., Jonathan, S. U., Iornyor, D., & Emmanuel, A. B. (2023). Cardiorespiratory Fitness and Leg Muscle Power in Relation to Abdominal Adipose Tissue in Adolescents. International Journal of Kinesiology and Sports Science, 11(1), 53-59. http://journals.aiac.org.au/index.php/IJKSS/article/view/7630
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- Zakavi, I., Bizhani, B., Hashemi, M. B., & Ghaisii, E. (2015). The Effect of an Eight-Week Rope Skipping Exercise Program on Interleukin-10 and C-Reactive Protein in Overweight and Obese Adolescents. Jentashapir Journal of Health Research, 6(4). https://brieflands.com/articles/jjcmb-21835.html