The organism of each person is in own way unique. It is known that at weight loss the body not always evenly loses kilograms. As a result, to get rid of excess weight in problem zones, additional efforts are necessary. The special set of exercises will help to correct shapes of gastrocnemius muscles.
It is required to you
- - step platform;
- - jump rope.
Instruction
1. Arrange socks of legs on the small height (thick book), leaning at the same time heels against the floor surface. Rise on socks now. Be recorded in this situation, having counted to 5. Accurately return to the home position. Repeat exercise of 15-20 times.
2. Simple squats which need to be carried out on socks will help to reduce gastrocnemius muscles. Pay attention: when performing exercise it is necessary to pay special attention to balance. Squat thus within 5-7 minutes.
3. Static exercises also yield excellent result. Receive the home position – the half-squat. It should be notedIt should be noted that the corner of the bend has to make not less than 90 degrees. Be recorded in this situation within 3-5 minutes.
4. If you decided to reduce the volume of gastrocnemius muscles by means of exercises, you have to know that you shouldn't swing legs on exercise machines. Use the offered exercises only in the complex. Also refuse any aerobic loadings. Before the training place the main focus on exercises for the extension of gastrocnemius muscles.
5. Get up the right leg on the step platform. Leave the left leg on the floor surface. This home position. Now put the left leg on the step then right lower on the floor. Alternate in this way of the leg within 3-5 minutes. Perform exercise at fast pace.
6. This exercise directionally on the extension of gastrocnemius muscles. Take the step forward, having executed the emphasis hands in buttocks. Gradually bend the leg. The leg which remained behind at the same time has to rest against the floor. This situation promotes the effective extension both the back part of the hip, and gastrocnemius muscles. Perform exercise for 30 seconds, alternating legs.
7. Lay down on the back. Bend legs in knees. Accurately pull socks on yourself, alternating legs. First this exercise can seem too simple, but you are surprised what effect of it can be gained.
8. Be reluctant hands about the wall. Bend one leg in the knee. After that over it put the shin of other leg. In this situation lift body weight on the sock of 10-12 times. Perform exercise at slow pace. Change legs.