exercises for calves


  • Perfect legs - what are they?
  • Features of training the calf muscles
  • Warm up for calves
  • Skinny calves: how to fix it?
  • The volume of eggs: achieve graceful legs
  • General recommendations for beauty legs

It's no secret that long, beautiful and slender legs - the dream of many women and girls. On the long-legged beauties in short skirts dream of men and women are jealous of their graceful and easy gait. Modern society dictates higher requirements for beauty in general, and to the beauty of the legs in particular.

Attractive legs - not just a means of transportation, joy and pride, but also the result of quality care and regular exercise. Only the owner of a truly excellent heredity can boast that does special exercises and not on a diet, but at the same time has perfect feet. Therefore, most often women, meticulously examining his reflection in the mirror, thinking about how to make legs even more beautiful shape.

Perfect legs - what are they?

Most men agreed that "by ear" - the most that neither is a great option. By the way, today the owner of the longest legs among the super-model Adriana Karembeu is considered a "result" in 121, 5 cm.

There are as many as 13 parameters beautiful feet, and a host of proportions between the length of the legs themselves and the growth of their owner. All these data suggest only one thing - you need to hold the "golden mean." Therefore, for a set of muscle mass and weight loss, there are a variety of exercises and diets.

This is especially true calf because in everyday life, they account for a fairly monotonous load. And when you consider that in this age of business relationships where the dress code forbids women to openly demonstrate its appeal, eggs are the only parts of the body is hidden from public view, so that the beauty and health of the calf just need to be given due attention.

 effective exercises for the calf

Features of training the calf muscles

Functions of the calf muscles - the movement of the foot and the stabilization of the body while walking. They are among the most difficult to study because of their development depends on genetic factors - namely, the place of attachment of muscles. Because of this, for some women the main problem - to pump them and to others - to reduce them in volume. Doing exercises, remember that the result will be not only and not so much depend on your perseverance and intensity of loads, but on an intelligent combination of strength work with proper nutrition.

Calves are very hardy, so the exercises to be performed more times than with other muscle groups. Also, many people forget about the physiology. Muscle groups, which we call the calves, consists of two calf muscle lying beneath soleus. At last it is often overlooked, but it accounts for about 75% of muscle volume of muscles. Calf muscles working at full strength when erect knee and soleus - when bent.

So cleverly distributed nature of the load on the muscles. We must not forget this subtlety, otherwise become a calf muscle pump, which is only 25% of the calves. And do not be surprised then, why not give the desired training result.

Another mistake is that the banal overload the calves because they do not take into account that they already perform every day a decent job, straining at every step, helping to keep the balance. Therefore, the muscles begin to literally "bast" exhausting load, which again leads to incorrect results.

Warm up for calves

Any workout should start with a warm up. It works well for this stretch, which will warm up your muscles and prepare them for the main load. Basic stretching exercises:

  1. Become a meter from the wall, his legs keep together. Rests hands against the wall and slowly lean forward. Back when it should be straight and the heel - not to break away from the floor. We need to feel the tension in the calves. The endpoint may be delayed for 30-40 seconds. And slowly return to its original position. Repeat 8-12 times.
  2. You can also do the following exercise: sit, straight leg raising, pull the foot, and then on my own. It is necessary to perform the slow pace of about 8 times.

Skinny calves: how to fix it?

If you have skinny calves that, firstly, you can disguise this shortcoming, just giving up too short and too tight clothes. But if there is no power to exclude from the wardrobe, for example, your favorite skirt, belt, there is a "second" - to achieve increase in calves by adding the total weight complete with exercise. To achieve this offer you such effective exercises.

  1. Stand erect, heels put together, toes apart. At "one" - go up on his toes at the expense of "two" - a little sit down and spread your knees apart. "Three" - rising on his toes as high as possible. "Four" - gradually and gently lower yourself back to the whole foot. Repeat 30-40 times. After 10 completed exercises relax your leg muscles.
  2. Anyone familiar walking on tiptoes. When walking, you must try not to bend your knees. Make at least 50-80 steps.
  3. Stand erect with your feet shoulder width apart. Rolls from heel to toe and back. Exercise is done smoothly and gently 30 times.
  4. Stand erect. Hands on the waist. For the first option exercises - feet shoulder-width apart place, and for the second - connect the heel, toes apart. Slightly crouching pruzhinte on bent legs, straining the muscles of the calf. For each option, the exercise should be done 30 squats.
  5. Stand erect. Hands on the waist. Feet shoulder width apart. Jump on tiptoes forward, backward, to the side for 2 minutes.
  6. This exercise is aimed at developing soleus muscle, as when she climbs standing is not reduced completely. Sit on the edge of a chair. The back should be straight. Under his feet, place the stand, it could be a special platform for training or just a book. The main thing is that the height of the stand was not less than 10 cm. Hold a dumbbell between your knees and place your feet on the stand. The focus is only on tiptoes, a large part of the foot should be suspended. Lower your heels as close as possible to the floor. Then slowly lift your heels until then, until you are on your toes and then slowly return to its original position.

 effective exercises for calves

The volume of eggs: achieve graceful legs

Option Two - too bulky calves. There are three reasons for this condition: swelling, perekachannost and overweight.

Check whether you have swelling can be quite simple. Just look, do not stay there you have the evening marks gum socks. To cope with the swelling can be sitting on a diet that excludes fatty and salty foods, as well as using diuretics. Or during the day to go and cast their feet on any elevation (couch, chair) or a wall. But if the swelling does not decrease, you need to go to the doctor because it may be a sign of disease.

A more complicated case - when the calves pumped. In this case, the Council reduce the load on the legs and limit itself to the protein diet (to reduce further recruitment of muscle mass), as well as in fat and sweet (not overweight). It should also be to stretch the calves that will make them sharper and visually reduce their volume.

If the eggs have a large amount of excess weight have to go on a diet, combined with exercise. The program of exercises in this case includes all the same walking on his toes, jumping rope and running.

  1. 100 jump rope "from foot to foot." Jump with a soft, since the beginning of shifting weight to the heel and the toe after a start and bounce. Jump only on the toes are not desirable, because it can overload the muscles of the calf.
  2. Stand on your toes. Hands holding his head. Do 20-50 squats. Again, you need to work slowly. But we should not weaken the press, or can make any injury due to the risk of falling.
  3. Repeat 100 jumping from foot to foot.
  4. Spread the legs to a width of about 1 meter, stand on tiptoes. You can keep hold of the chair for stability. Standing on tiptoes, descends to the parallel position of the hips to the floor. Your knees should be turned to the side. The calves should feel tension. In this position, do 20-50 turns.

A little rest and you can repeat the exercise at first 1 or 2 times.

The program of study of the calf muscles requires compliance with certain laws:

  • to train internal parts of the calf socks direct in different directions;
  • to train the outer parts - the socks together, heels apart;
  • to train middle-calf feet are parallel to each other.

The program works with calves may also include a bike. There is no difference, real or trainer. So, ladies, sit on bikes and combine business with pleasure - to pump up the eggs and get pleasure from cycling. The main principle to be followed, doing exercises for calves - regularity. And then your legs will become a source of pride and admiration.

General recommendations for beauty legs

It undead feet cold shower (at least in a day), bath of herbal concoctions: succession, chamomile and other medicinal herbs (preferably twice a week, especially in the summer). We need to create simple leg exercise, such as morning exercises, leisurely jogging, cycling, swimming, walking, yoga.

Proper diet for beauty legs - also an important component of success. We need to contain as much as possible fruits and vegetables, herbs and honey.

What not to do:

  • often take hot baths and use the sauna, sun abusing procedures;
  • wear too tight pants and tight shoes;
  • keep walking in high heels;
  • sit, his legs crossed;
  • there are lots of hot, roasted and salted.

If you observe these simple rules, then the beauty of the legs of a lifetime you provided!

Beautiful legs - is, first of all, slender and fit. To make them such effective exercises help to improve the shape of the leg muscles. Many enthusiastically begin to train, but without waiting for a rapid effect, throwing lessons. Remember: to make beautiful legs, you must do exercises regularly. And then they will benefit from the obvious: the leg muscles tightened, his legs become slender, gait acquire lightness.

 Exercises for Calf: create the perfect form

We strongly recommend to read: How to reduce the calves