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 build muscle in a month
If summer left nothing at all, and look good still want, of course, we rush to the gym and rush all that we see, because I want to build muscle and lose unwanted pounds as soon as possible. This is the wrong approach to build muscle in a month is possible only if approached in a structured and a step not to deviate from the schedule.
You will need
- -gym membership
Dedicate the first day of the study the pectoral muscles and triceps are complementary muscle. Start the day with a warm-up with push-UPS. Then, perform a bench-press straight on the bench – five repetitions of ten approaches. Then run the wiring straight dumbbells on the bench – four sets of eight repetitions, then proceed to the exercises on incline bench. The principle is the same – five approaches on ten repetitions with a barbell and eight of the con. The next exercise is bench press because of the head E-Z rod, this way you finally will work the triceps, which are tensed during the press.
On the second day you work the back, shoulders and biceps. Back complete upper and lower arms with those weights that you can pull ten times in the last approach. To work out shoulders make a lift of the rod because of the head standing and the lifting of the dumbbells up through the side in the standing position, both exercises do the four approaches on ten repetitions. Complete the practice exercise for biceps – lifting barbells in a standing position and a separate study of each hand dumbbells when working with a focus. Each exercise perform four approaches to twelve repetitions.
Third day take the step. Perform squats, leg extension exercise on the leg curl. Each exercise, perform six approaches on ten repetitions with the optimal weight. Complete the training study of the calf and working on front and side part of the press.
In any case do not make the gap between each training day is more or less than one day!
Be sure to sleep a minimum you should have eight to nine hours of sleep, and don't forget to eat right.