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.
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.
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.
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.
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.
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.
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.
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.
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 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.
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.
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.
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.
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.
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.