Advice 1: How to pump up the inner side of the calf

Too narrow and thin ankles often look disproportionate. Conversely, trained and spectacular calves are the adornment of its owner, whether male or female. To pump up the inner side of the calf, you can do the exercises at home.
How to pump up the inner side of the calf
Instruction
1
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.
2
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.
3
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.
4
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 calves feet

The harmonious body – the purpose of any person who goes to the gym. The gym we go to remove the extra pounds in order to develop your body to give your body the necessary cardio. With the development of a harmonious body is unacceptable backlog of any group of muscles, but often you can see athletes with strong legs but weak ankles. To pump up the calves feet, just a few basic exercises, proper implementation of which will give you the desired result.
With the development of a harmonious body is unacceptable backlog of any group of muscles from other
You will need
  • The post
  • - Weight
Instruction
1
Put a barbell with weight that is light enough to allow you to stand up straight and heavy enough to make you feel stress. Place your feet socks on a surface that is four or five inches above the floor level.
Dramatically stand on the toes up until the end, hold at the top for a split second and fall back. Repeat the exercise fifteen times, then do the thirty second break and do another six approaches.
2
Stand on one leg near the wall or near support you can keep. Take in hand a weight of twenty pounds. Stand on one leg as high as possible, with the effort of straining a calf muscle.
Hold at the top for a second, then descend. Do twenty repetitions, then change leg. Do the same exercise in relation to the other foot, then switch to the first leg.
Repeat eight approaches for each leg. Try not to make breaks between working on each leg separately.
Useful advice
With each iteration, with an effort, strain a calf muscle – so it will be worked more efficiently.

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.
How to pump up the inner part of the calf
Instruction
1
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.
2
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.
3
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.
4
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.
5
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 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.
How to build muscle in a month
You will need
  • -gym membership
Instruction
1
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.
2
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.
3
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.
Note
In any case do not make the gap between each training day is more or less than one day!
Useful advice
Be sure to sleep a minimum you should have eight to nine hours of sleep, and don't forget to eat right.
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