Jumping rope is one of the most effective exercises aimed at the development of the inner side of the calf muscles. Start with two-minute workout, gradually increase the duration of exercise on thirty seconds up until the time of the jump does not increase to ten minutes per approach. To achieve greater effect, it is recommended to jump straight out my toes easily. First jumping on both feet, then alternately on each leg separately, change the intensity, avoid monotony. If you do two or three times a week and perform jumps correctly, the result will not keep itself waiting.
Pump up the inner part of the calf you can also use the lifts on the socks. You need to exercise a little elevation – step or the usual stack of books. Socks stand on the platform, the heel should hang without touching the floor. Start slowly to perform upgrades, the gastrocnemius muscle will be maximally loaded. It is possible to complicate exercise and perform the lifts on one leg. Do four sets of fifteen repetitions. Over time, you can increase the number of repetitions and the load, using dumbbells or barbell.
Stand on tiptoes and start small steps to walk around the room, try not to bend the knees. Then lay on the floor Mat and lie on your stomach, try to reach the feet to the buttocks. Do this first with one foot, then the other and then both together. Put your hands on your knees and do a half squat. Begin performing knee joint rotational movement to the right and to the left. In each direction you need to perform at least thirty reps. This exercise not only helps to pump the calf muscles but also to train the knee.
Climb to his floor on foot, forget about the existence of the Elevator (if you live in an apartment building). Stair well coached calf muscles. To pump calf needed running, the load will get almost all the muscles of the legs. Massage the calves to help cope with pain after a workout.
Advice 2 : How to increase calf muscles
Who would argue with the fact that it is pleasant to look at nice feet? No matter they are male or female. The main problem associated with this part of the body – excessive thinness of the calf. Too narrow lower leg looks disproportionately, causing problems such as fashionistas and bodybuilders. In order to achieve aesthetic appeal, it is necessary to pay special attention to the calf muscles.
The easiest way is to not run over by the calf muscles and to work hard over the appearance of this part of the feet. Plastic surgery uses two types of operations. In that case, if the legs look shapeless, by liposuction removes excess fat from the ankles, and the space above them, the calf becomes more visual at the expense of reduction of volume of the lower part of the calf. In another case, inserted the implants under General anesthesia in the back of the knee a small incision is made into which is inserted one or two (if the legs are too thin) implant of solid silicone. Traces of transactions through the week, and the result is for life.
To increase calf muscle "naturally", a necessary training. For the development of this muscle will require effort and time, as it grows it long enough. For the development of the calf muscle exercise, typically performed while standing, for example, rise on socks, but the exercises from a sitting position more strengthen the soleus muscle or the lower part of the calf muscle.
Exercises should be performed with the weights. The weight of the load should not be too large so as not to interfere with the right to perform the exercise. Underweight also cause the growth of calf muscles would go slowly. Optimal weight can recommend a trainer based on your individual characteristics.
Exercises should be performed in full amplitude, the speed of the exercise should be slow. Experts say that a greater effect can be achieved if you do not give the muscle to "unload" between exercises, and do a short pause in the position of maximum muscle contraction. Any exercise to increase calf muscle, should be regular and frequent – at least three times a week in the beginning. When the muscles get used, should increase the number of classes 6-7 times a week. Repeat exercises you need 30-35 times.
Well developed calf muscles Cycling. Alternatively, you can use an exercise bike. To avoid injury, pay special attention to stretching the muscles after exercise program to increase their volume. Stretching allows the muscles to regain their normal length.
Advice 3 : How to pump up the inner part of the calf
Often women complain about ugly the shape of their calves. To correct many of the shortcomings of the legs will help the fitness. The following is a set of exercises that will create a beautiful roundness of the inner side of the calf.
Stand straight with hands on waist, between the feet a distance of not more than 5 cm, Transfer the body weight on your toes, raise your heels as high as possible above the floor, go to that position 1 meter. Then stand on your heels, lift the toes and pass back the same distance.
Stand on right leg, bend left knee, hands hold at the waist. With the exhale, make a squat on right leg. Lower your tailbone as you lower to the floor. Hold this position for 10 seconds. On the inhale, slowly straighten the right leg until you bend the knee. Put your weight on your left foot, bend right knee and lift it above the floor. Repeat the exercise. Do 2 – 3 sets on each leg.
Stand up straight, hands lower along the body. Exhaling, bend forward, place palms on floor about feet. The next exhalation bend your knees squat, heel off the floor keep your. On the inhale, lift the tailbone up and straighten legs at the knees. Make at least 18 sit-UPS. If you want even more load on the intrinsic muscles of the shins, perform the movement slowly.
Sit on floor, bend legs at the knees and place the ball between them medium size. Get just a little bit ago, lean on the forearms, legs lift up. Exhale, press knees on the ball for a few seconds longer under stress. On the inhale relax your muscles. Make 15 – 18 repetitions of exercise.
Move the right foot forward, left slightly set back, hands lower along the body. Exhaling, bend forward, palms put on the floor. On the inhale, pull the toes of the right foot, the knee does not bend. Exhale, point the toe itself. Do 10 – 12 repetitions. On the inhale lift the body up. Put forward the other leg, repeat the exercise on the left calf.
Advice 4 : How to increase calf
Calf muscles is an important part of the feet. Without well pumped calves and legs will look very wishy-washy. That's why many athletes are focusing on these muscles, along with the drumstick and thighs.
You will need
- - gym;
- - rod;
- - pancakes;
Conduct a thorough warm-up the legs before exercise. Not to stretch the muscle fibers and heat the joints, you need to allocate 10 minutes for a special stretch marks.
Make the slopes to the feet while standing. Then follow a few of prosperitu or, if possible, twines. Mash with your hands the whole back of the thigh and lower leg. All you can now proceed to the main exercise.
Perform squats with a barbell. This basic universal impact exercise for all leg muscles, including the gastrocnemius. The more effort you overcome the projectile, the faster will increase the amount of calves.
Do each of the 4 approaches 10-12 reps with circa-maximal weight, adding it from Seth to Seth. Then walk around the hall and predicates.
Elevate socks with a barbell on the shoulders. This is already a special exercise to increase calf muscles. The projectile should weigh a little more than squat. So, put under feet a small "pancake" from the rod, put the weight on your shoulders and take a step back from the counter.
Rise on socks only at the expense of the calf. Your task is to do 15 repetitions. If you can, add weight and perform another set. There must be at least 4 approaches.
Secure the result, completing the arch on a special simulator. In some halls, there are blocks attached to the uprights need to be placed under the shoulders and lift the load only a Shin. Do this exercise if you have the opportunity. Run it from the same calculation: 4 sets 15-20 times each.
Do lunges on the toes with the weights. Take a light rod in the 20-30 kg depending on the physical training. Put it on your shoulders. Take one leg back and extend forward, putting it only on the foot (toe).
Feel strain your calf muscles. Then make the switch, creating a consistent forward movement. Go around, so twice around the hall. It will be a great end of workout.