What is a healthy body? These are primarily strong and strong muscles. And it is desirable that they be developed harmoniously on all parts of the body. This also applies to the legs. The muscles of the legs in all are developed differently. Many people have big hips by nature. But their calves at the same time remain thin. And this asymmetry can be corrected with the help of simple exercises. You do not have to visit fitness centers for this. You can just pump up caviar at home.
There are several exercises for calf training. And the rise on socks in several versions is one of the main for the calf muscles.
How to pump calves in the rise on toes (in a sitting position)
To do this, sit on the edge of the stool. At the same time, the back should be kept straight, and an object should be placed under the legs. For these purposes, a book, a wooden bar or something similar is quite suitable. A dumbbell is clamped between the knees. Then the legs need to be bent so that only the fingertips touch the books. This will be the starting position. Then heels should be lowered a few centimeters to the floor. And then slowly, but with effort, lift them up to the stop, that is, put them on their toes. And return to starting position.
How to pump up calves, lifting on toes (in a standing position)
For this exercise, you also need a stand the same as in the first. We take a dumbbell in our left hand, and put our feet on a stand. In this case, the heels should be a canopy. And if you omit them, then they should only slightly touch the floor. Then we raise the right leg to the level of the left knee. And with the left foot, we begin the exercise: lowering the heel, lifting the toe and returning to the starting position. The same thing must be repeated with the right leg, taking the dumbbell in the right hand.
How to pump calves with squats
For this exercise, the left leg needs to be set a little forward and crouched a little on it. And stretch the right leg back to the stop. The back is straight, hands are laid overhead, and elbows are spread apart. Now we begin to bend to the left leg, so that the chest touches it. Then we change our legs and start all over again.
Swedish calf exercises
Feet become on the lower crossbar of the wall, and with your hands grasp the crossbar, which is on the same level with the chest. At the same time, the position should be such as to be able to maintain balance while standing on toes. Then you need to slowly lower and rise on toes for fifteen minutes. A similar exercise can be performed without the Swedish wall. To do this, you need a platform or stand in the form of the same book. Stand on it only with socks, and the heels hang down to the floor so as to achieve a stable position. Further, followed by slow ups and downs. This exercise should be given no more than ten minutes, otherwise you can overstrain the muscles.
How to pump calves with different loads
These exercises are more suitable for men who want to put their calf muscles in order. A bar is used as a load, and a wooden block is suitable as a stand . We place the barbell on our shoulders and stand with our toes on the stand. Then standard socks lifts and return to the starting position are performed. Weights can also be placed on the belt. This exercise will also help solve the issue of how to quickly pump up eggs. To do this, stand upright, and put your toes on the bar. A load is attached to the belt or a partner is located on the sacrum. Then follow the same climbs on toes.
There are many more exercises that are designed for the front, back and outer muscles of the lower leg. They can be performed both on special simulators, and with the help of improvised tools. But it is better to do this under the guidance of an experienced trainer in order to achieve maximum results.