How a girl to pump calves at home

Any girl dreams of beautiful slender legs, but nature often deprives the fair sex. But there is a way out of this situation, with the help of which you can give your legs a beautiful shape. True, it will take some time and a little effort, but the result is worth it. What you need to do to pump calves, without leaving home?

Anatomy

Calfs consist of two large muscles - soleus and gastrocnemius. The calf muscles are visible, as they are located high, just below the knee. They are responsible for lifting the heels from a standing position. The soleus muscles are located in the depth of the calf under the gastrocnemius muscles. It is necessary to lift the body from a sitting position. It is these two muscles that need to be trained to get a beautiful calf shape.

How to pump caviar

In order for the calves to find beautiful outlines, it is necessary to strengthen the growth of muscles.And this can be done only with the help of long workouts. In other words, this muscle group needs to be trained in the same way as other muscles. Exercise gives the necessary stress, in which the muscles begin to grow. Naturally, the training should take place systematically, and the load to increase.

In order to pump calves, it is not necessary to spend whole days in the gym or perform many exercises at home. They can only be additions to the main loads. For example, you can perfectly pump calves with running. Equally effective for this are jumping rope, cycling, rollerblading or skating.

Exercises for the calf muscles

In order to workout were effective, you need to make the right schedule. If the result is needed very quickly, you will have to give this muscle group at least half an hour daily. But it is better to start practicing in a day so that your legs are accustomed to exertion.

Do not be afraid that the calves will be too pumped. First, you can always stop as soon as the necessary form appears.Secondly, pumped calves arise as a result of serious physical exertion along with the intake of special preparations. From the usual exercise of this effect will not.

Exercise number 1
The most effective exercise in order to quickly bring the calves back to normal is squats. The main thing is that the feet do not come off the floor, the hips are parallel to the floor, and the back is straight. Then, when performing an exercise, the calf muscles will receive the necessary load. First, it’s enough to do 20–30 squats per workout. Then gradually it is necessary to increase this number to 100-120 squats. Good results are given squats with dumbbells.

Exercise number 2
This exercise can be done while sitting. It is necessary to put a weight weighing 1–2 kilograms on your knees. You can take a few books or even do an exercise with a small child in her arms. In the sitting position, you must begin to raise the foot on the toes.

If after 10 repetitions there is a feeling that the caviar is “burning”, then the exercise has an effect. It is important to do everything slowly and not to overdo it. It is better to start with 15 repetitions and increase them, depending on your own well-being.It is better not to give a big load on the legs at once. This exercise contributes to the inflation of the soleus muscle.

Exercise number 3
The previous exercise can be done from a standing position. In the gym it is done with the help of special tools. But at home it is enough to have dumbbells. The back during raising on socks should be straight. It is necessary to start the exercise with a small number of repetitions, and then increase the load.

Exercise number 4
To perform this exercise, you must lie on your back and lift your legs up. The arms should lie parallel to the body. Socks should remain free. Further it is necessary with all the strength to pull the toes up. You can stay in this position for a few seconds. Then loosen the muscles, but do not lower the legs. To begin, it is enough to do the exercise 10–15 times.

Exercise number 5
Good load on the calf muscles give jumps from a squat with a load. To perform it is necessary to take dumbbells and try to jump forward as high as possible. For a start, 15–20 repetitions are enough.

Exercise number 6
For this exercise, you need a platform for tap dance. If not, you can use a thick book.The step also fits. Exercise is performed as follows - with socks, you must stand on the dais and gradually rise on tiptoe. Then you should also slowly begin to lower down, well stretching the ankle. It is advisable that the heels touch the floor at the end.

If during the exercise to keep the feet parallel to each other, then the middle part of the muscles will be pumped. If you put the heels together and the socks apart, then the main load will be directed to the inside of the muscles. With the “socks together, socks apart” position, the outer parts of the calf muscles are rocked.

General recommendations

To pump caviar and not to harm health, it is important to know the following rules:

1. Before you do exercises, calves and feet must be well kneaded.
2. If the workouts are done daily, then from time to time you need to take a break for 1-2 days. Then the muscles will have time to recover.
3. It is important to adhere to the maximum amplitude.
4. During lifting, the weight must be transferred to the thumbs. In this case, you can achieve a better load on the calf muscles.
5. It is better to start training with aerobics, but calf strength exercises should end it. Then the calf will start to grow faster.
6. It is not worthwhile, because of the result, to give the calf too much strain, as seizures may begin.

It is believed that the calf muscles are the most difficult to pump. This is true, because people constantly use them. And nature took care of their stamina. But regular training can do the job. The main thing is to do it systematically and not to quit training.

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