How to pump up the calf muscles at home for a girl. How to pump up the calves of a man's legs at home quickly! Toe Press

Civilization not only gave man benefits, but also added a number of problems. Among them, oddly enough, are malformed leg muscles, especially calves. What does civilization have to do with it, you ask? And despite the fact that we began to walk much less.

Public transport and private cars have taken away from us the cherished 10,000 steps a day, so necessary for us for beauty and health. As a result - weak and not aesthetic calf muscles, with complexes about this in addition.

More and more girls can boast of frail cellulite sticks instead of beautiful ones female legs. And we won’t say anything about men at all: chicken legs sticking out of shorts look even more disgusting, especially if an impressive carcass towers over them.

Even boys now prefer virtual football real and wait in the morning, shifting at the door from one thin leg to another, when the parent will give them a lift to school, instead of walking five hundred meters. However, the problem thin calves solved, like so many things in our life. And you can solve it without leaving home. It just takes a little patience and time.

Useful exercises

In our article, we will focus on exactly those exercises that can be performed at home. It is worth noting that most often they are performed without additional weight. If you find it too easy to do them, you can take a couple of five-liter water bottles or other heavy objects in your hands.

Girls should pay attention to the legs of dancers and gymnasts. It is in their legs that they have everything and there is nothing superfluous.

Rhythmic gymnasts, for example, do not use any additional sports equipment, making do with only the weight of your body, including for pumping up your calves.

To do this, in their daily training arsenal there are wonderful exercises in terms of efficiency.

springs	We become even and slowly rise up on toes, tearing off the heels to the maximum possible height. Then slowly lower the heels almost to the floor and immediately up again. And so 3-4 sets of 30 times or just 100 times in a row. We take weights in our hands - small dumbbells or water bottles - and do the same springy lifts on socks. If you can’t keep your balance, take the load in one hand, and with the other, hold on to the wall or back of the chair. Very complex "springs" are made alternately on one or the other leg. You can also with weights 4 times 30 times.
Lifts on a stand	A step platform, a thick encyclopedia or just a step will be needed for next exercise. Place your toes on the step, leaving your heels in the air. Now rise “on tiptoe”, and then lower yourself down, stretching your ankle to the limit, touching your heels to the floor. On a step or step platform, it becomes possible to maneuver: you can adjust the angle of rotation of the foot and work out exactly the part of the calf that you need. Girls often need to pump up the inside of the calf. If you keep your feet parallel when doing lifts, then the middle part of the muscles will receive a greater load, if the heels are together and the toes are apart, then it will work more inner part, but on the contrary - heels apart, socks together - load the outer part of the calf muscles. The male version of the lift using the platform: rise with maximum amplitude, holding a dumbbell in one hand and leaning against the wall with the other hand for balance.
Walking on toes	The simplest and most accessible exercise everywhere: walking on toes, like a ballerina. Rise high on your tiptoes and walk with small steps, almost without bending your knees.
Stair walking	A great way to pump up calves, this time without leaving the entrance. Find out at what time the movement of residents in your entrance stops and go ahead! Up and down the stairs. It is possible through a step and with dumbbells. 15-30 minutes will be enough.
jump rope	Everything is clear here. If the living space allows, take a rope and jump until your calves burn. This exercise is from the arsenal of gymnasts and boxers.
Jumping with a load	Jump up from the squat, holding dumbbells in your hands. This is another exercise that gives a serious load on the calves.
Squats with a load	In the hands of a dumbbell or a six-liter canister of water, in the legs - a burning sensation from repeated repetition of the same action: squats.
Rises on socks sitting	It is also necessary to pump the calves while sitting, because this is the only way the soleus muscle, hidden from the eyes, is pumped, which gives three-quarters of the volume of the calves. Exercises done while standing put a load on the outer calf muscle, and this is only a quarter of the volume. Sit on a chair, take a canister of water, or put a child on your lap. Raise your feet on your toes. If after 15 repetitions the shins “burn”, then you took the right weight. The exercise is done slowly.
Gun	Remember this exercise from PE class at school? You probably remember. True, it is difficult to do, so it is suitable for advanced athletes. Hold on to something with your hand and, stretching one leg forward, squat on the other as many times as you can.
Run	Jogging (how to breathe properly while running) will help pump up your calves very quickly. Do not neglect this method, especially in good weather.
Bicycle, skiing, tennis, rollerblading, skating	Any of the above sports are "calf-forming" and give amazing results for the muscles of the legs. So buy rollers or a racket and pump up the right muscles while enjoying a fun sport. True, this time it will not work to sit at home.

Pick 4-5 exercises you like and do them every 3-4 days. You can alternate and swap them so that the muscles do not get used to the loads.

Before a set of exercises for the development of calves, be sure to stretch the joints of the ankles, fingers and warm up the muscles themselves.
After exercising, do not forget to stretch the calf muscles. To do this, take a wide step back, placing your heel on the floor, tilting your body forward. Stretch for 10-20 seconds with each leg.
The range of motion during exercise should be maximum.
The load needs to be changed. Vary the exercises and the load, otherwise addiction will set in, which will reduce the effect of the exercises.
You need to train your calves two or three times a week, giving your muscles time to recover.
Aerobics should be at the beginning of the workout, and power load on the calves you need to complete the workout. This is the only way to achieve calf growth.
If you transfer weight to your thumbs when lifting, then the load on the muscles will be better.
To further complicate the exercises and pump up the male calves, a delay of five counts at the top of the lift is suitable.

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 with a habitually overextended or bent knee, an overdeveloped quadriceps (in this case, it relaxes more, and according to the rule of “synchronous muscle pulls of antagonists”, 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. In this position, the inner part sways - note to aesthetes and girls for the correct increase in 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, right leg 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 abdomen in extreme points movements, 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 should be placed on the fingers and the outer part of the foot 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 complete control, with static at the highest point of tension 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.

Women's legs are the part of the body that men pay attention to not least. I especially want to show off the girls with pumped up legs in the spring and summer. But if the legs below the knees are thin and inexpressive, then you just want to hide them in some kind of trousers. To proudly wear short skirts and shorts, you need to know how to pump up a girl's calves.

How to train the calf muscles for girls

Note that the calf muscle is a very hardy and strong tissue. To get the relief of this muscle, it is necessary to increase it in volume. And for this you will have to work and be sure to fulfill two conditions:

Training of the calf muscles in girls should be regular. Passes, indulgences and breaks in the form of vacation for two months are not allowed.
The load on this muscle group must be regularly increased.

Muscles begin to grow due to frequent stress ( physical activity), so it is very important to increase the load from lesson to lesson. Hard training will provide a good effect even when visiting the gym 1 time in 6-7 days. You can judge the quality of a workout by how hard the last sets are for you. If the approaches are performed lightly, without feeling pain in the muscle, then such training can be considered useless, there will be no growth in calf muscles.

Before you learn how to pump up the inner part of the calf for girls, first remember the ways to increase the load. This can be achieved by the following methods:

add repetitions;
add exercises;
reduce rest time between sets;
add working weight;
add the number of approaches.

Is it possible to pump up caviar to a girl at home in a week

To pump up a girl's calves quickly, you need to organize your actions in correct system. To do this, you need to take 4 steps:

Choose the days when the training will take place (remember that there should be 2-3 days between training sessions).
In each session, do 3 exercises that you enjoy the most from the following.
Do exercises for 12-30 repetitions (starting small), 3-5 sets each. As the pumping of the calf muscles, weighting agents can be used.
Remember to breathe properly during your workout.

But do not think that your calves will pump up very quickly, for example, in a week. If you want to know how to quickly pump up the calves of a girl's legs, then only one piece of advice can be given - to work hard from workout to workout, increasing the load, and not letting yourself relax. Only in this way the calf muscle can increase in volume. And all because it is this muscle group that is endowed by nature with incredible endurance. To know how to pump up the calves of a girl’s legs, you need to remember that calves grow slowly, only with the right enhanced approach. In addition, an excessive load that your muscles can no longer withstand will also not bring benefits. Your calves may simply be injured. Therefore, measure and correct calculations are important in everything.

Women's Calf Workout Program

The calf training program for a girl should consist of the following activities:

Warming up the muscles (warm up);
Main work (basic exercises);
Sitting, rise on toes;
Standing, rise on toes;
Stretching.

You can pump up the caviar of a girl at home. If you can’t go to the gym, then armed with the right information and willpower, you can perform regular exercises at home. Most effective exercises for the development of the calf muscles for a girl, we present below:

Walking on toes;
springs;
jumping rope;
Squats with a load;
Sitting, we rise on socks;
Standing, rise on toes;
Climbing with a stand;
Gun.

There are other methods on how to pump up calves at home for a girl. These are cycling, running, skating, tennis, skiing, rollerblading, walking up the stairs. You can read more about this in the relevant materials on our portal.

Recently, it has become very popular to take care of your health. All large quantity girls prefer sports activities passive recreation. Today we will talk about how to shape the calf muscles.

Developed muscle caviar very well emphasizes the girl's leg in any outfit. Her beautiful forms allow us to judge that the hostess is in a good athletic tone. In the process of training, the calf muscle, in fact, does not grow, but only acquires the desired shape. It's all about her anatomy.

The calf muscles, of which there are two, are located in the inner part of the lower leg and descend from patella in the form of a rhombus. Below them is another group that looks like a flounder. That is why they are called soleus muscles. It is this group that is responsible for the volume of the lower leg and makes up 60% of its muscle mass.

Both muscle groups work differently. gastrocnemius lifts the heel from a standing position, and soleus- from a sitting position. To achieve the maximum effect from training, you should correctly develop a set of exercises and remember that the key to success is regular training.

Important! The calf muscles do not pump up only under the weight of their own body. Be sure to use weights.

Warm up before workout

Before any strength training you need to warm up your muscles. Here is a sample set of exercises for warming up:

Do a few squats that will warm up your legs as a whole.
Sit in a Turkish position and massage your toes for a couple of minutes.
After massaging the fingers, take time to foot and heel, kneading them with stretching movements.
Rise, bend each leg at the knee several times.
Do a few rolls from toe to heel and back.
Jump rope.
Run in place.
Shake your legs.

Video: warm-up before training

Weekly workout program

For the calf muscles, as well as for any other, there are certain exercises. To begin with, you should try all possible, and then choose a few that suit you best. Then you need to decide on the days of training. They can be 2-3 per week. Between them it is desirable to make the same break. For example, it can be: Monday, Wednesday, Friday or Tuesday, Thursday, Saturday.
For achievement good result you need to exercise regularly. The best effect from classes will provide the use of so-called weights or dumbbells. To begin with, it is more correct to take 3–5 kg dumbbells, and over time, increase their weight by a maximum of half.

Each exercise should be performed at least 20 or even 30 times, while resting for several minutes. If after the approach you feel that the muscle is not “tired” enough, you need to increase the weight load.

Did you know? In the human body about 850 various muscles. The smallest of them are attached to the bones located in the ear, and the largest are attached to the buttocks, which set the legs in motion.

Calf exercises

You can train the calf muscles in between the main workout to give some rest to the whole body. Exercises can be done both at home and in the gym - it all depends on your capabilities and preferences. The advantage of the gym is the ability to consult with a trainer about the correct understanding of how to pump up calves.

At home

If you're exercising at home, chances are you have all the gear you'll need for calf exercises. To do this, you need a large rubber ball or, in other words, a fitball, dumbbells and a stand. Next, let's talk in more detail about the technique for performing various calf exercises.

Important!If your foot hurts a lot when lifting on toes on the bar, this may be a sign of flat feet. In this case, the lesson should be done only on the floor.

Rise on toes

This exercise should be included in any home workout, as it warms up the calves and works them well. It is also universal in that it is easy to complicate it with the help of some items. First you need to stand up straight, it is better to put your feet shoulder-width apart. Take dumbbells in your hands. At a slow pace, rise on your toes and lower. You can bring the socks inward and in this case, a large load will go to the outer part of the calf.

In their reverse position, the inner part will be more “loaded”. If this exercise seems easy, then you can do it alternately on each leg. In case of insufficient stability, you can stick your hand to the wall. To complicate the exercise, you can use a small step or bar. It is on it that you need to put your fingers and rise on your toes. In this case, the calf muscle will work in full force by increasing the amplitude.

Video: rise on toes

Seated knee raise

When performing this exercise, the soleus muscle is perfectly tensed. It is necessary to sit comfortably on the fitball, the back is even. The position of the hands is on the knees with dumbbells, palms up. The essence of the lesson is to rise from this position and linger on your toes for several minutes. Repeat the exercise up to 30 times.

Video: sitting knee raise

Toe squats

It is well known that the classic squat - The best way tone the muscles of the buttocks and thighs. And if you do it on your toes, then the caviar muscles also swing. At the same time, the legs are placed a little narrower than the width of the shoulders, weighting agents are taken into the hands. Standing on toes, 30 squats are performed, after - a few minutes of rest.

Several approaches need to be taken. It is important to remember that if the back is crooked, then the exercise will be performed incorrectly and will not bring results. For beginners, this exercise is usually difficult because of the use of dumbbells. In that case, you can do classic squats where the arms are simply extended forward.

Video: squats on toes

This exercise is very simple, but at the same time, effective. Its essence is walking on toes using dumbbells. It takes quite a long time to complete. You need to walk until you feel that the muscles are very warm and you can no longer move. A prerequisite are a straight back and straight knees. If the latter are bent, there will be no benefit from the lesson. Any muscles will tense up, but not the calf.

Climbing stairs is like climbing on your toes. But in this case, the muscles of the hips and buttocks also work. You need to take dumbbells in your hands and climb the stairs on your toes, and not with your whole foot. As a rule, this exercise is done continuously for 20 minutes. If you do everything right, then it is after this time that you will feel that it is time to finish.

"Pistol"

This exercise is quite difficult and is difficult for many. Leaning your hand on any surface, you need to sit down on one leg. In this case, the second should be pulled forward. After completing the cycle, you need to repeat the same with the other leg. If the load is not enough, you can hold a light dumbbell in your hand. Remember to keep your back straight.

Video: "Pistol"

jumping up

For this exercise, dumbbells are not required or will be required, but very light. You need to sit down and then jump up, strongly stretching your socks. Since this exercise is not difficult, you need to do it up to five sets of 30 times.

Video: jumping up

For the gym

Any trainer will tell you that a workout in the gym should be aimed at training all muscle groups. Caviar is no exception, but very often they are forgotten. visiting Gym, do not forget to include calf exercises in your set of exercises. It is desirable that the trainer shows you the exercises for the first time. This is especially useful for beginners.

Smith machine exercise

This device consists of a structure on which a bar is attached at different levels. Placing it on the shoulders, an exercise similar to lifting on toes is performed. Only a barbell is used as a weighting agent.

You can also train on a stand or use it for complication, standing on it with only socks. The bar on the simulator, as a rule, is heavier than dumbbells, but the load is distributed evenly throughout the body. You need to keep your back and knees straight. The number of approaches is up to 5, the number of lifts is up to 30.

Video: Smith machine exercise

Toe Press

For execution, a device is used on which it is done classic bench press feet. Only in our case, this will be done with the help of the toes and, accordingly, the caviar muscles. In order to adapt, you should first perform such presses without weight and, only after understanding the technique for their implementation, add weight. It is best to start doing this exercise under the supervision of a trainer.

Video: toe press

Sitting calf raises

For this exercise, a special simulator has been developed, in which the knees are fixed in a sitting position, and the socks are placed under the bars. Socks slowly rise up, and heels fall down. Such movements are aimed at increasing the volume of the soleus muscle. You need to repeat the exercise about 30 times, making several approaches. Don't forget to keep your back straight.

Video: sit ups on toes

Rises on socks in Gakk simulator

In this and in some other simulators, the body rises when it is tilted. To do this, sit on it in the position of “feet shoulder-width apart” or a little narrower. Next, you need to release the clamps and straighten your knees. In this position, when the feet are on the stand, stand on your toes and linger for a few moments. Then stand on your heels and repeat the exercise.

Video: calf raises in the Gakk simulator

Additional loads

At the beginning of classes with a similar complex for pumping the caviar muscles, you need to use a small load, and then gradually increase it. For this you can use:

all kinds of slats and coasters on which the sock is placed;
use dumbbells, constantly increasing their weight;
add weight to equipment in the gym;
use special leg weights;
between classes, refuse to ride the elevator and climb the stairs as much as possible;
periodically alternate any walking around the house with walking on toes.

Did you know? During walking, about 200 muscles of the human body are involved.

Before training should be mandatory warm-up within 5 minutes.
All exercises should be done at a slow pace, constantly feeling muscle tension.
You need to linger at the peak of the exercise for a few seconds.
There should not be excessive zeal in the classes.
Proper nutrition is essential.

When will the result be seen

The question of when the result of training will be noticeable is difficult to answer unambiguously. After all, apart from correct execution exercises, the result also depends on the individual structure of the human body.

Some see the effect after a month of such an intensive, and some will notice improvements only after 2-3 months. One thing is certain - you can not hope for a very quick result. As a rule, the real effect of training will be visible only three months after they start.

The developed calf muscles of girls always attract the views of men. To make your legs not only beautiful, but also healthy, a set of exercises for the calf muscles has been developed, which can be performed both in the gym and at home. With regular training, a positive result will not be long in coming.

Too thin and frail calves do not adorn even a very slender girl. However, this area is difficult to correct using exercise, which is why the answer to the question of how to quickly pump up thin calves of the legs is of great interest to many girls.

How to pump up beautiful calves for a girl?

The musculature of girls differs from men's in longer muscle fibers. Therefore, it is much more difficult for women to build muscle. A girl who wants to pump up her calves at home needs to start with exercises such as lifts and “springs”. These exercises are performed in several sets of 30-100 times.

For lifts, you will need a low stand or step platform. Stand on the platform on your toes, and let most of the foot remain unsupported. Then begin to rise on tiptoe and lower yourself down, trying to touch the floor with your heels. This helps not only to pump up the calves, but stretches them, making them more elegant. In addition, this simple exercise makes it possible to separately work out the problem areas of the calves. The middle zone of the muscles is loaded when lifting with parallel feet, the inner part of the calves is worked out with the toes apart and the heels together, the outer part is worked out with the toes together and the heels apart.
The "spring" exercise is similar to lifts, but is performed on the floor. First you need to rise as slowly and high on your toes as possible, then quickly lower your heels almost to the floor, and then slowly rise again. To increase the load, you can pick up dumbbells or other weights. Another more difficult version of the exercise is first on one leg, then on the second.
If you have very little time for classes, pump up your calves during everyday activities - for example, walk around the house on your toes. Try to rise as high as possible, feeling muscle tension. Take small steps when walking, and practically do not bend your knees.
Perfectly pumps up the muscles of the calves and walking up the stairs. If you have time, go up and down the stairs of your house several times (best with dumbbells in your hands). Better yet, stop using elevators and take the stairs whenever you can. In addition, for the beauty of calves, it is very useful to give up transport and walk more. For the normal formation of leg muscles, you need to take at least 10,000 steps a day.
Jumping rope is another recognized way to build calf muscles. This exercise is a must for gymnasts and ballerinas, who have well-developed calf muscles. You need to jump for a long time until your legs get tired, for greater effect you can jump out of the squat.
You can increase the volume of the calf muscles with the help of hiking, running and exercising on an exercise bike.

Stretching exercises for calves

After each lesson aimed at pumping up the calf muscles, you need to perform exercises on, otherwise you may be injured or the calves will become too massive. But remember that during the stretching exercise you can not apply too much effort to the muscle, otherwise you risk pulling it. Watch your breathing - when stretching, it should be calm and deep.

Try this exercise for example. Sit on the floor, bend one leg, stretch the other. Throw a towel ring on the foot of the outstretched leg and gently pull on it, stretching the calf muscle. Hold this position for 20 seconds and repeat the exercise for the second leg.

The next exercise is performed while standing a meter from the wall. Without bending your back, rest your hands on the wall with both hands, then continue to approach the wall with your face, while the body should remain straight, and the feet should be completely pressed to the floor. When you feel a stretch in your calf muscles, hold the position for 20 seconds.