Every woman wants to be the owner of slender legs, but if you have heavy calves, the trouble is fixable. This can take place in two cases: if you have a significant fat layer, or if your calves are pumped up and you have excess muscle mass on your calves. In the first case, exercises for burning fat are needed . In the second case, the muscles are in a state of super-tone, they need stretching movements. In order to determine what you need, we will do the following. With two fingers we try to pinch ourselves for the eggs. If this turned out very easily, then the fat layer is present and, accordingly, you need the first complex. If pinching fails, use only the second option.
Exercises to build muscle
Helps increase the muscle mass of calves exercises associated with lifting on the socks. But keep in mind that the calf zone is difficult muscles, and you will have to work on the result. When performing exercises for calves, be careful not to overload the spine.
Standing on toes. Put a voluminous book on the floor. Place a chair nearby for support. Take the dumbbell with your left hand. Stand on the book with both feet so that the heels are hanging. If you fall on your heels, your feet should only lightly touch the floor. Lift the right leg, bent at the knee, so that the right foot is at the level of the left knee. Now lower your left heel as low as possible. Carefully stand on your toe and lower your right foot. Put the dumbbell in your right hand and do the exercises for the calves symmetrically.
Sitting on toes. Sit on the very edge of the chair with your back straight. Place a voluminous book under your feet. Hold the dumbbell between your knees. Bend your knees and lift them so that only your fingertips touch the book. Touch the floor with your heels. Now, slowly, carry the center of gravity until you stand on your toes. Then slowly lower your heels onto the book.
Stretch for trained calves
Leg stretching with emphasis on the wall. Go to the wall, touch it with both hands. Bend slightly, set one leg forward and bend slightly, and take the other back with a straight knee. The toe of the foot set aside from behind should look directly at the floor. Press the heel of the back foot down and extend the hips slightly forward. Feel the leg muscles stretch . Do this calf exercise for 15 seconds. Change position.
Pulling calf by sock. Straighten, take a step back with your right foot. Lean on your right foot. Bend over. Grab your left sock with both hands and gently pull it towards you. The back is straightened. Hold yourself in this position for 20 seconds. Stand, shake and make a symmetrical movement.
When our body has to undergo physical activity, it receives energy from three sources. From blood sugar, from glycogen in muscles and from fat in body fat. It is in this sequence. Therefore, in order to begin to break down fat deposits, you need to perform exercises for calves of the legs for at least 30 minutes.
Contrary to popular belief, dietary restrictions will not lead to anything good. This does not increase the rate of weight loss, and your health will only worsen. The best you can do is simply replace high-calorie foods with low-calorie foods.
The optimal mode for performing calf exercises is 2-4 times weekly. The duration of each workout is at least 30 minutes. Do not despair if after one or two lessons you will not see a tangible result. The lasting effect of the calf exercise, you will gain after a month of classes, not earlier.
Pay attention to the fact that after exercise the muscles have time to rest and relax. To help yourself, you can do a relaxing massage.