Advice 1: How to increase the lift of the foot

A low arch of the foot can be congenital or acquired, it can also indicate problems of the structure of this body part. At a dance class a try in vain at least visually increase the lift, but for real results, there are several effective exercises.
How to increase the lift of the foot
Instruction
1
Every day 5-7 minute walk on a solid surface in socks. Muscles get a much greater load and begin to stretch. Don't be lazy. Regular exercise - the key to success.
2
Follow the walk on the outer and inner side of the foot alternately. The physical education lessons at school were not wasted - now you know how to perform many exercises to strengthen the foot. They will help to increase growth. Exercise should also be performed on a hard surface, daily and for at least 5 minutes.
3
Seize a pencil. Take a seat on the couch, on the floor, next put a pencil or pen. The fingers of one foot, while not helping another, grab and lift a pencil.
4
Do the foot massage yourself or from experts. The second option is better because the development of the muscles of the foot will be more professional, and hence more effective.
5
Roll the bottle. Take two glass bottles, sit down, put your feet on and roll on the floor only with his feet. The harder option is to stand near the wall, sticking his hands become two bottles and roll them in a standing position. As a support you can use the chair.
6
Pull on socks. Constantly and in any situation. Shoes off and carefully pull the toes forward. Do it at home, at work and at school. Only consistency will give effect.
7
Put the leg lift down on the bench, pull it out, lean all the weight and start to drag. Sock when it stretches forward. Proceed slowly and carefully not to accidentally damage the cords.
8
Use orthopedic insoles. Special insoles have an anatomic shape of the foot. Pick a convenient for you in the orthopedic shop with sellers carry at least three hours a day.
Note
Browse ballet courses for stretching in any of them, there is a considerable share of the work with the foot.

Advice 2: 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.
How to increase calf
You will need
  • - gym;
  • - rod;
  • stands;
  • - pancakes;
  • locks.
Instruction
1
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.
2
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.
3
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.
4
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.
5
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.
6
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.
7
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.
8
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).
9
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.

Advice 3: How to increase volume foot

Your legs look thin and unattractive? Volume foot, you can increase the specially selected exercises with a barbell at the gym. A high calorie diet will allow you to achieve more significant results.
How to increase volume foot
Instruction
1
To evenly increase the volume of the legs, it is necessary to pump all the parts of the femur and tibia. A complex effect on all the thigh muscles have squats. When performing squats firmly rest against the entire surface of the foot to the floor, keep your backs straight. Try not to tear the heels and the knees don't get on line stop. Sit down on the inhale and straighten on exhale. When lifting weights lift your chin, chest drag up.
2
Lunges strengthen the buttocks, the front and back of the thigh. Take the dumbbells in your hands or put a barbell on your shoulders. Rise directly, feet on width of foot. Step the right leg forward. Bend your legs at the knees to a right angle with the lower leg. Push off your right foot off the floor and return to I. p. Repeat the exercise with the left leg. You can perform lunges alternating right and left leg, or do lunges first to the right, then to left leg.
3
Inner thighs suck on the simulator for details of the legs, and the outer surface of the hip simulator for growing feet. Accordingly, the front of the thigh are strengthened by the leg extension in the simulator, and back – bending legs in the machine. If there are no suitable simulators – perform leg swings (forward, side, back) with loads in standing, sitting and lying down. As the resistance to fit the expander. One side of the expander is attached to the leg, and the second is the counter or the gym wall.
4
Lifting on socks with the weights will strengthen your calf muscles. As weights you can use a barbell, dumbbells or a special device. To increase the volume of the calf will help and different types of jumps: in length and in height.
5
Muscle growth is only possible with the full power. Include in your daily diet buckwheat, eggs, meat. Increase the calories taken per day food. Complete basic nutrition taking protein shakes.
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