Hello our dear friends! Every girl wants to have beautiful legs, and for this sometimes it’s not enough to be limited to the absence of fat, you also need to have beautiful contours formed by muscles. And to achieve such a result, you will have to sweat a lot. If someone else does not know, then there is a whole system of how to pump up the calves of a girl's legs at home. This is a series of physical exercises that are designed specifically for the legs.
But first you need to know that muscle grows due to constant loads on the legs, while forming the structure of the lower leg. Hence, daily activities sports will help to acquire beautiful relief. Over time, your legs get used to physical activity, so to achieve the desired result, its gradual increase is required. So let's figure out how to pump up leg games.
Physical exercises for training calves
The most common exercise is rise on toes. When performing this action, it is better to use such a surface so that you can lower your heels, below the level of your socks - this method will help increase the load. For example, it can be a small step or a special step platform. In this exercise, you must follow the correct technique.
- Do not bend your knees (only a very slight bend is allowed).
- Only the muscles of the lower leg should work.
- Do not interrupt the process so that the muscles do not rest.
- Try to do the maximum load. In the “heel down” position, the shin has the maximum stretch, and when lifting the heels up, try to linger for a few seconds.
- Smooth pace of movement.
- Correct distribution of body weight.
- Don't overdo it with exercise to prevent stretching.
The second exercise, which helps to form the relief of the calves, is performed lifting on toes, only in sitting position . For maximum effect you can use a special simulator, but improvised means are also suitable. You can perform a workout with special weights on your legs so that the result is as effective as possible.
A bar can serve as a substitute for a simulator, the main thing is that the heel falls below the horizontal surface on which the toe rests. The technique is similar to the previous one.
To get the expected result, these exercises are quite enough. A little effort and your shins will be reached desired shape. Don't be nervous about calf muscles become very large, this will require completely different loads.
Moreover, using the method of how to pump up the calves of the legs at home, you will definitely know when to stop. If you want to accelerate the accumulation muscle mass in the shin area, then take care additional exercises after completing the main complex.
Additional loads
- Squats with extra weight.
- Regular walking on toes.
- Load jumping.
- Daily run.
- A ride on the bicycle.
- Rope jumping.
- And also any physical exercise, which put tension on the ankle part of the legs - you can even run up the stairs, stepping on the steps only with toes.
All that this scheme requires is compliance with the necessary rules. First, never start a workout without a warm-up, because it is considered the key to successful physical education. Secondly, constantly increase the pace, just do it gradually.
Each action should be performed fifteen to twenty times. And at the end of classes, do a small fixing massage. Any girl who decides to pump up her calves should take the stairs more often and also practice
Slim legs have always been one of the most attractive parts of the body of the beautiful half of humanity. Pumping up the calf muscles is a difficult task, but quite doable, let's look at how best to do it.
Calf Anatomy
Human calves consist of two main muscles - gastrocnemius and soleus, each of which performs its own functions.
The calf muscle can be clearly seen by simply standing on your toes. The function of this muscle is to raise the heels in a standing position, the muscle is relatively small in size, occupying approximately 40% of the calf. It consists of fast twitch muscle fibers.
The soleus muscle is located under the gastrocnemius, and can be seen from the side. It is slightly larger than the calf, and its function is to raise the foot when you are sitting. Due to its size, this muscle is much faster and easier to grow, therefore, if you want to become the owner of slender, seductive legs, pay close attention to it.
Where and how to download caviar
Answering the question of how to start the calves of the legs of a girl, while working out both muscles, we can say that it is not at all necessary to visit the gym, because. Most of the exercises do not require special equipment. For example, gymnasts, whose legs can be called the standard of beauty, do not use any simulators at all, working only with their body weight. Let's look at a few exercises that will help you get a little closer to your dream of beautiful legs.
Exercises
1) springs- a simple, uncomplicated exercise, which, despite its simplicity, is extremely effective.
Initial position: the stand is even, the back is straight, the arms are at the seams. Slowly, tensing our muscles, we tear off the heels from the floor and stand on our toes, trying to rise as high as possible. We linger in this position for a moment, after which we also slowly lower ourselves to the starting position.
Position 1
Position 2
It is necessary to perform at least three to four approaches, 30-40 times. If you feel that you can do more, pick up a small weight, light dumbbells are suitable as such, or, if they are not available, simple ones. plastic bottles with water.
If, standing on toes, it is not possible to maintain balance, you can hold on to a wall, chair, cabinet, etc. with one hand.
Well-trained people can perform a complex version of the "springs" by doing one-leg raises, alternately changing them.
2) Lifts on a stand
An improved version of the "springs", which requires a step platform. In which case, you can replace it with a thick book or just a step.
Starting position: the stand is even, hands at the seams, we stand on the platform with toes, heels in the air. Then we still slowly rise as high as possible on our toes, after which we lower ourselves, stretching our ankles and trying to touch the floor with our heels. We perform the number of approaches similar to the previous exercise.
Position 1
Position 2
If you work with a step or platform, you have the opportunity to adjust the level of rotation of the foot, thus pumping different parts of the calves. So, the feet, located in parallel, will give a greater load on the middle part of the muscles, the heels together, the toes apart - will ensure the study of the inner part of the calves, and if you turn the other way around, bringing the socks together, then the outer part will be loaded the most.
3) Rises on socks sitting
This exercise must be done in conjunction with the previous ones. It is mandatory, because. perfectly pumps the soleus muscle, which accounts for most of the muscle volume. If you do lifts only while standing, then you will not be able to use all parts of the calves, loading only their outer part.
Starting position: we sit on a chair, the back is even, the feet are firmly on the floor parallel to each other. On your knees you need to put some weight, which is suitable, for example, a canister filled with water.
Position 1
Position 2
Slowly lift your heels off the floor, putting your feet on your toes without getting up from the chair, and then return to the starting position.
Because the soleus muscle belongs to the category of large, shaking it, it is desirable to do fewer repetitions, but with more weight. So, instead of 30 repetitions, it’s better to do 15, increasing the weight on your knees, but at the same time, after three or four approaches, the calves should “burn”.
4) jump rope
Here everything is completely clear. A simple, well-known and public exercise. Which, despite its banality, does not lose a single drop of efficiency.
It is necessary to jump for a long time, literally until the appearance of pain and burning in the muscles. Do not be afraid to overdo it, you will not overload the muscle in any way, on the contrary, a long workout will help to work out the entire surface of the calves, using both the calf and soleus muscles.
5) Rises on socks in the simulator
Great option for those who go to the gym. Performed on a leg press machine with a backrest angle of 45 degrees.
Starting position: sit in the simulator, feet shoulder-width apart and slightly bent at the knees. Having removed the load from the supports, slowly lower it, in no case bending your knees at the same time, otherwise it will be a completely different exercise for a different muscle group. The weight should rest on your feet and move, so only they should.
Position 1
Position 2
Don't try to take too much big weight, better do more repetitions with correct technique pushing the load to its limit.
6) Difficult exercise, requiring preliminary preparation of the athlete.
Starting position: standing on one leg, stretch the second forward, and squat, while holding on to something with your hand. After completing 10-15 reps, switch legs. You need to squat as deep as you can.
Position 1
Position 2
In addition to all of the above, the calves swing perfectly when doing any active view sports, be it running, swimming, skiing, rollerblading, cycling, whatever. Just do not forget to knead and stretch your muscles before training and constantly alternate exercises so as not to get injured and prevent the muscles from getting used to the same type of load.
Many girls focus on the buttocks in training and at the same time forget about the calf muscle. However, it is he who is able to give the legs additional harmony and make them even more attractive. This article will tell you how to pump up the calves of a girl's legs.
Anatomy of the calf muscle
To achieve the desired result in fitness, you must have a certain set of knowledge in various areas, such as anatomy. Knowing the anatomy of all muscle groups, you will be able to pick up correct exercises that will bring excellent results.
The gastrocnemius muscle is located on the posterior surface of the lower leg, and its superficial layers consist of bundles of tendons. You must remember that caviar has two sections - external and internal. The first one has big sizes, and the second is located symmetrically under the outer one.
Both departments of the gastrocnemius muscle limit the popliteal cavity, and below are attached to the middle of the lower leg, smoothly turning into the Achilles tendon. This muscle performs two functions - it stabilizes the body during movement, and also ensures the movement of the foot back and forth. In addition to the calf muscle itself, this group should also include the soleus and long peroneal muscles.
How to pump up the calves of a girl in the gym?
Knowing the anatomy of this muscle, you need to draw up the right training plan. Let's say right away that the basic principles of bodybuilding apply to any muscle, regardless of its size and location on the body - training should be regular, and the load should gradually increase.
In order for the processes of hypertrophy to be activated in the body, it is necessary to force the muscles to work actively, which will create sufficient stress. At the same time, we must not forget about the importance of rest, because muscles do not grow during training, but after it is completed. With regard to calves, it is enough to pump them once or twice a week.
The muscles of the legs have high endurance and each of your new activities should be somewhat harder in comparison with the previous one. This can be achieved by increasing the number of sets and repetitions, as well as increasing the working weight of sports equipment. You should also remember that in addition to training, you need to move more in Everyday life. We recommend abandoning the elevator if there is one in the house and walking more. This will help you achieve your goals.
Now we will move on to considering those movements that will help you answer the question of how to pump up the calves of a girl's legs. If you are a beginner phyton, then at first work only with own weight body. In the future, you will need weights.
Standing calf raises
The exercise can be performed on a step platform or on the ground. Legs should be at hip level. To eliminate the negative load on the joints, slightly bend your knees. In those situations when you work on a step platform, in the lower end position, the trajectory of the heel movement should fall below its level.
This allows you to maximize the involvement of the target muscle. In scientific terms, at the upper end point of the amplitude of movement, the muscles are maximally stretched, and at the lower end point, they contract accordingly. It is very important to perform the movement without a pause so that the muscle is in work throughout the set. Perform the movement until you feel a slight burning sensation in your calves, but at least ten repetitions. After that, rest for 30 to 45 minutes and do two or three more sets.
We also draw your attention to the fact that there are two more options for this movement, the difference between which lies in the location of the foot. If you need to actively work the outer calf, then the socks should be turned inward at 45 degrees. The inner section is actively working if you turn the socks at the same angle outward.
Rises on socks in a sitting position
This exercise should be in your training program on a par with the previous one. The technique of its implementation is similar, and the differences are that you do not stand, but sit. Wherein knee joints should be bent at right angles. You need to perform the movement in three or four sets.
How to stretch the calf muscles for a girl?
Very often, beginner athletes do not pay enough attention to muscle stretching. Thus, they make a mistake and slow down their progress. Now we will consider the most effective movements for stretching the calves.
- Alternate stretching with emphasis. Rest your hands on the wall, while bending one leg at the knee joint. Set the second back and set it back as far as possible. The toe of the working leg (which is set aside) should look straight ahead. Press the heel of your back foot into the ground until the target muscle is stretched to its maximum. Hold this position for 10 or 20 seconds, then switch legs and repeat.
- Jackknife. Take a seated position with your legs stretched out in front of you. Tilt your body forward, trying to put it on your feet. In this case, it is necessary to hold the feet or lower leg with your hands. Without bending your knees, begin to pull your heels towards you. In this position, you need to be about 60 seconds.
- Dog face down. This is one of the yoga positions that allows you to perfectly stretch the calf muscles, as well as rear surface hips. Take a position on all fours, then lift the tailbone as high as possible so that the legs are completely straightened, and press the heels into the ground. The position must be held for 40 seconds.
How to pump up calves at home?
It should immediately be noted that the exercises described above can be performed at home. In the halls there are special simulators, which are used by athletes. For progression at home, you can use leg weights or dumbbells. Remember that the muscles of the legs are pumped for quite a long time and you need to be patient.
In addition, I would like to give a few more useful tips able to help everyone who wants to know how to pump up the calves of a girl's legs:
- Before the main part of the workout, be sure to spend 5-10 minutes warming up to avoid injury.
- Movements should be performed with maximum amplitude.
- It is very important to progress the load so that the body does not get used to it.
- First, you can do a cardio session, and then move on to strength training.
- After each session, be sure to perform stretching exercises for working muscles.
- Springs. Take a standing position with your feet level shoulder joints. From this position, begin to slowly rise on your toes. Stick to a slow pace and try to climb as high as possible. After reaching the uppermost position of the trajectory, at a similar pace, lower yourself down, but do not lower your heels to the ground.
- A very simple, but extremely effective exercise that anyone who wants to know how to pump up the calves of a girl's legs can use. It is necessary to move in small steps and make sure that the knee joints are straightened, as well as the spinal column.
- Jumping with weights. As additional load You can use dumbbells or leg weights. First you have to do a crouch, and then make a quick jump out of this position. Do three sets of 15 reps each.
- Walking on the step platform. This great way not only pump the calf muscles, but also get rid of body fat. You already understood that in this case you need a step platform. First, put one foot in its middle, and then the second. In the same sequence, return to the starting position.
- Squats. I would like to immediately warn beginner fitonies that this movement may turn out to be difficult for you. However, as you progress, you will be able to start doing it. Try to complete 10 repetitions, and then add one more daily. The legs are located at the level of the shoulder joints, and the spinal column is straightened. From this position, rise on your toes, and then do squats.
- Rope. This is a great projectile for all girls who are going to train at home. Every day you should work with a rope for 10 minutes. This projectile contributes not only to pumping the muscles of the legs, but also produces an aerobic load on the body.
- Chair exercise. To do sit-up calf raises at home, you will need a chair. Sit on its edge and keep the spinal column in a straightened position. When performing the movement, make sure that the heels do not fall completely to the ground. If you are using dumbbells as weights, place them on your knees.
How to pump up calves at home, see below:
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Thin calves do not look beautiful against the general background of the legs. However, moderately inflated calf muscles will visually balance your figure and add zest to your legs. But even in order to simply give a sexual shape to your calves, you will have to sweat - you will need power training. Today you will learn how to pump up the calves of a girl's legs.
How will your calves grow?
The calf muscles are a hardy and strong muscle group that is used for walking throughout the day. In order for the outlines of your calves to acquire relief, it is necessary to increase the volume of these muscles. muscle growth(increase in volume) occurs with a regularly applied load (stress), which the body has not encountered before. Those. two conditions must be met:
- Training should be regular.
- You must progress the load.
The calf muscles should be trained in the same way as other muscle groups.. A good hard workout once a week will provide adequate stress during the long recovery phase. What does hard training mean? This means that you should have a hard time doing the last reps of the calf exercises. It would be a mistake to feel sorry for yourself, to underwork - so the muscles will not respond, why should they grow if the load is not so serious?
One calf workout per week is probably enough for you, but this should not be an axiom. If the calves don't grow from one workout while maintaining perfect exercise technique, hard work, and following the principles of and, only then add another workout.
To build muscle, you need to give your body such a load that it has not received before. That is why it is so hard to pump up the calves of a girl's legs at home. Lack of equipment on which you can perform effective exercises and the lack of burdens will make this process long and painful. Don't waste your time and nerves on home workouts - go to the gym!
How to progress the load:
- Increase in working weight.
- Increasing the number of exercises.
- Increasing the number of approaches.
- Increasing the number of repetitions.
- Decreased rest periods between sets.
Each new workout should be at least a little BUT more difficult than the previous one, especially for the calf muscles, which are inherently strong and hardy.
How to train calves
Let's briefly go over the anatomy of the calf muscles. What we call the calves is made up of two muscles: the gastrocnemius and soleus muscles. The calves are located high on the lower leg and perform the function of lifting the heels from a standing position.
The soleus muscle is located under the gastrocnemius in the depths of the lower leg. It serves to raise the heels from a sitting position. The developed soleus muscle pushes out the calf muscle of the lower leg, making it visually more voluminous.
How can this be useful? For the development of the calf, you should use the most physiological exercises (do not invent a bicycle - these are rises on toes while standing and sitting), using both functions of these muscles.
Calf Exercises
The first and most important exercise in training your calves should be standing calf raises. Use a special simulator that will allow you to lower your heels below the horizontal - this way you will work in a large amplitude. Check out to understand how to properly perform standing calf raises. Put the execution technique first:
- Do not bend your knees (a slight bend is acceptable as a way to take the load off the knee joint).
- Work occurs only with the ankle joint.
- Do not pause at the bottom to prevent the muscles from resting.
- Work in full range. At the bottom is the maximum stretch, at the top is the peak contraction (hold for a second at the top point).
- The pace of the exercise is smooth.
- Choose the correct working weight without sacrificing technique.
- For deeper calf work, try single leg raises.
The second exercise will be lifting on toes while sitting. The best option will use special simulator. If this is not in your room, do not despair. Place a bar under your toes so that your heels can go below the horizontal, take dumbbells or a barbell, sit on a bench and place weights on your knees. The principles of execution here are exactly the same as in lifting the legs on toes while standing.
These two exercises will be enough for you to build the forms of the calf muscles you need. Put them on at the end of your workout, but don't treat this job casually. Achieve a burning sensation on the last repetitions - this is a sure sign that you are doing everything right.
And don't worry about pumping your calves. Firstly, you can stop at any time as soon as you achieve the desired shape and perform supportive workouts, and secondly, in order to develop colossal calf muscles, you need serious loads, coupled with pharmacological preparations.
How many reps and sets to do?
Given the above (the natural characteristics of the calf muscles and the characteristics of the female body), take the following program as a starting point:
- Warm up
- Core workout
- Standing calf raises
- Rises on socks sitting 1-2 sizes 4-5 working sets of 15-20 reps
- Hitch
Do not exercise without. If you put calf exercises at the end of the main workout, then your muscles will be warmed up and ready to work, a special warm-up is not required. Pick up such a working weight that in the last 2-3 repetitions it was hard, but you still performed the exercises in PERFECT form.
Try to make pauses between sets short (from 30 seconds to 1.5 minutes). Make it harder for your muscles. On each new workout increase the load for your calves at least a little: by adding 0.5 kg to the working weight, additional repetitions, etc.
After training, do not forget about, which includes short cardio and stretching. The hitch will prevent cramps, improve the access of nutrients to the trained muscles, which contributes to their better recovery, and hence growth.
Conclusion
The article gives insight fast track how to pump up the calves of the legs of a girl. The emphasis is on classes in the gym, because. this will allow you to perform the most effective exercises and maintain the principle of progression of loads.
Take charge of your workouts, approach them with enthusiasm and passion, and complete your look. slim figure graceful shape of their calves. Good luck!
The volume of caviar often increases rather reluctantly. However, this is not a consequence of the stubbornness or inflexibility of the musculature itself, but rather a reaction to improper training, a violation of exercise technique, or poor posture. In fact, calves are one of those groups that are very easy to pump up even at home, if you remove everything that prevents them from growing.
Why don't eggs grow?
The muscles of the lower legs, like the deep muscles of the back, practically do not rest during the day, as they are forced to bear the weight of the body and balance in interaction, maintaining balance and stabilizing the joints when walking. This means that it is focused on a “dry”, hardy development option and actively uses the shock-absorbing capabilities of the tendons (in particular, the Achilles tendon, whose role in the development of the calf muscle will be discussed separately).
In violation of posture, hyperextension (or insufficient flexion) of the joints, a redistribution of motor roles occurs. Lumbar lordosis almost always leads to underdevelopment, and weak hamstrings and to calf hypertrophy.
The triceps of the lower leg (the outer muscles of the calf) consists of two muscles connected by a common (Achilles) tendon. This upper bifascicular gastrocnemius muscle and the deep one below them soleus. Even lower lie the muscles that provide mobility of the ankle and fingers. In addition, there are knee and shin stabilizers.
If some part of the muscles is “turned off from the process”, it weakens, atrophies, and others take over its function. Triceps is involved in knee flexion and foot extension, fixing the knee in a bent position. The soleus muscle is almost always long, but the outer bundles can have either long or short bellies (then they are called "short caviar").
A short calf can be brought into an aesthetically acceptable state only due to the hypertrophy of the underlying muscles, which “raise” it. The function of the gastrocnemius muscle can be partially intercepted by the tendon, biceps, and when habitually overextended or bent knee- overdeveloped quadriceps (in this case, it relaxes more, and according to the rule of "antagonist synchronous muscle pulls", the leg is bent with less calf force).
Warm up before calf workout
To increase blood flow, warm up the joints and reduce trauma, a warm-up is necessary. It should not be neglected, even if the lower leg does not swing on a separate day, but after other exercises.
Ideally, the warm-up is done lying down (synchronously on both legs) and standing (you will have to work out the joints in turn: stand on one leg, stretching the second). Warm-up sitting is undesirable. Movements are performed 4-5 times.
- squeeze and unclench, spread your toes;
- stretch the toes away from you, then pull the socks towards you, and the heel away from you;
- move your feet left and right;
- simultaneously rotate both feet: first to the left, then to the right, then multidirectional rotation
- bend and unbend the knees;
- sitting, take the leg by the shin, shake the relaxed foot. Repeat for the second leg;
- sitting, take the leg above the knee, shake the relaxed shin. Repeat for the second leg;
- standing: crouching a little, perform rotational movements with the knees - first to the right, then to the left;
- standing, hands on hips, sway on hip joints, then rotate the pelvis so that the torso is motionless, and the pelvis writes out a horizontal "eight";
- standing, alternately, holding on to a support, shake each leg, completely relaxing it;
How to build calves (calf exercises)
To pump up calves at home for a workout, you need to do 2 exercises from the following. The training of the lower leg, like other muscles, consists in micro-injury with subsequent restoration of the fibers.
- Raising on toes.
- Stand up, holding the support with your hand, rise on the toes of both legs. The hand only insures.
- The feet are parallel, between them 15-20 cm, the knees are slightly bent and fixed, directed strictly forward.
- The movement is slow, with maximum tension of the calf, extensors and flexors of the fingers.
- The knee is motionless. At the top of the ascent, pause, then move down. The heel does not drop to the floor.
- All repetitions should be performed as one long, stringy movement.
Perform 2 sets of 10 repetitions, then 1 set with socks out and 1 set with socks inside (working out different beams). Then perform 3 sets of 10 repetitions for each leg (with socks straight, in and out), the second leg is relaxed or bent. If one leg is weaker, then they are guided by the number of its failures.
To close the gap between the legs, it is recommended to focus on performing in the “socks out” position. Swinging in this position inner part- a note to aesthetes and girls for correct magnification calves. This will help to reduce or eliminate this disadvantage. Just don't forget to exercise.
- Raising on toes, standing on a dais.
The exercise is similar to the previous one, but the flexion amplitude is increased.
- Performed on a step 10-15 cm high. Mandatory hand insurance.
- They stand on the edge of the support with their fingers (if they are still weak, then with the ball of the foot).
- Unbending the ankle, rise on the fingers, linger at the top point, strain the calf as much as possible.
- Going down, stretch your heels to the floor, stretching your muscles as much as possible.
Do 4 sets of 10 reps, then 3 sets for each leg to failure.
- Donkey calf exercise with a partner.
- Stand up, leaning forward and resting your hands on the bench. The back is straight, almost horizontal, fixed motionless.
- On the lower back (not on the waist!) The partner sits astride.
The principle of movement is similar (when the foot is extended and raised on the toes, the ankle and metatarsal joints work, the knee is slightly bent and motionless), the only difference is that the double load (your own weight and the weight of the partner sitting on the lower back) falls simultaneously on both legs. Potentially traumatic for the lower back. 
- Lifting on toes on one leg with weights (weight or dumbbell in hand).
It is performed similarly to exercises 2 and 3. First, they learn to do it with a short amplitude, then on a step. Weights in the left hand when lifting on the left leg, the right leg is bent at the knee, and right hand insures, holding on to a support.
You can further complicate the exercise by putting weights on your legs. It is performed very slowly, with maximum tension and relaxation of the calf bellies at the extreme points of the movement, otherwise the tendon is too stretched, this can shorten the bellies.
Calves can be pumped to failure only if the movement is performed slowly. Chasing the number of repetitions, especially fast ones, is pointless, the caviar from this will only dry out, transferring the load to the tendons. Calves rarely hurt after a workout, they recover quickly, like all muscles with relatively short bellies.
Even if there is pain, the usual daily exercise when walking is enough to warm up the muscle. You can train with weak pains, with strong ones it is better to give rest.
Walking and shoes affect the calves!
Few people know that the influence of posture and gait on the development of the lower leg is much stronger than the effect of training. Flat feet, if not taken into account and not compensated, also make it difficult to bring the volume of the lower leg into line with the BB standard (the volumes of the neck, biceps and calves should be equal or close in value). You can pump up calves without simulators simply by choosing the right shoes and adjusting your gait.
The habit of placing a half-bent leg on the heel leads to underdevelopment of the calf. If the foot is placed on the toe, the calf will be voluminous even without training. This is explained by the fact that the size of the calf depends not only on the triceps, but also on the muscles that ensure the mobility of the fingers. If the fingers do not take an active part in walking, their flexors and extensors are underdeveloped. Naturally, their participation in the increase in volume is negligible.
Flat feet or shoes that exclude the work of the fingers and ankle, forcing you to walk in such a way that the leg falls on the heel, and then without rolling is placed on the entire surface, also lead to underdevelopment of the calf.
How to strengthen the lower leg without training or enhance the effect of training
Compliance with these rules in itself leads to the beginning of the growth of lagging caviar - make it a habit.
- The gait must be correct. The step is wide, the foot is placed on the toe, then with a roll it falls on the heel. You need to walk more, at least 5-6 km per day, preferably at an interval pace.
- Shoes should allow the toes to move in it, actively participating in walking.
- If during the day there is an opportunity, you should rock from heel to toe or stand on your toes.
- Walk barefoot more often.
- The best run is a slow barefoot run on a grassy lawn, sand, or forest dirt track. The foot must be placed on the toes and outer part feet with a roll. Running in sneakers has almost no effect on the development of the calf muscles.
- Prevention of flat feet is relevant at any age, since with age it can occur in any person. Training from this complex removes the risk of flat feet, and always leads to calf growth.
- Special training is performed on the same day as the training of the biceps and quadriceps of the thigh, but after them, or the next day - so that large tired muscles do not intercept the load from the periphery.
- Training should take into account the habit of the Achilles tendon to unload the triceps. Therefore, the movements are slow, with full control, with static in highest point stress or stretch. You can not allow a springy effect when the abdomen of the muscles does not work.
- A set of exercises for the lower leg must necessarily include exercises that involve the toes.
- Sedentary work mechanically injures the biceps of the thigh and worsens the blood supply to the triceps of the lower leg (popliteal blood vessels are pinched). Therefore, it is very important to get up and stretch your legs (a farmer's walk or climbing stairs with support on your toes and active ankle extension are ideal).
- Be sure to follow the sleep schedule: if you sleep less than 8 hours, and the next day after training you spend on your feet or sit motionless all day on the priest, you can not hope for hypertrophy.
