Not only women, but also men think of beefy calves. Relief legs at men give harmony to all body, and the tightened calves at women add sexuality and increase appeal.
Whether it is possible to pump up house calves
Many consider that it is possible to pump up any muscles in the body only by means of the set of exercises in gym. In certain cases really for extension of muscles are required big weight and surplus of calories. But it is possible to pump up gastrocnemius muscles of the house. On it more time, of course, will be required, than during the work in the hall with the coach. But, knowing technology of performance of exercises and the algorithm of actions, it is possible to achieve excellent results of the house.
Caviar of the person consists of two muscles: sural and kambalovidny muscles. The last is shown in the bent state and gives 75% of beautiful volume which wants to achieve. On the gastrocnemius muscle 25% of volume are allotted. Its tension occurs when the person is in the standing position.
From here it is possible to draw the conclusion that it is possible to pump up calves, placing emphasis on soleus muscle loading. According to exercise have to have process of bending and extension in the basis. But also about gastrocnemius muscles it is impossible to forget.
As the basic rules of the successful training are considered:
- The optimum number of trainings on calves — 2 times a week.
- Before the training it is necessary to do warm-up. Perfectly the aerobics will approach. After power load of calves you shouldn't be engaged kardio. It won't give any advantage, and can even lead all efforts to zero.
- It is necessary to begin with 2-3 approaches till 10-15 of repetitions. In process of accustoming to loading the number of approaches and repetitions needs to be increased.
- If loading became habitual, then it is possible to add operating weight. Also for weighting of the training it is possible to lower rest time between approaches.
How to pump up calves to the girl
As a rule, trainings for women on calves differ in nothing from men's. To pump up calves to the girl in house conditions, it is necessary to perform the following exercises:
- Rising on toes. This exercise has several options. At first it is necessary to rise directly, to hold legs together. To smoothly tear off heels and to rise most highly on toes. Then also smoothly to fall down. It is important not to do abrupt movements. To increase loading, it is possible to become on some support. The optimum number of approaches of exercise — from 3 to 4. If loading seems too low, then it is possible to take dumbbells and to rise on toes with weighting compounds. The second option of exercise differs in situation and additional loading. The initial state — sitting on the chair directly. Legs need to be held together. On knees to put the additional weight which will burden, but won't be too high. For those to whom such loading seemed too low it is possible to try the complicated option. To rise on toes alternately each leg. The complicated option can be carried out both standing, and sitting.
- In the standing position it is necessary to rise on toes and to start walking on the apartment small short steps. The leg at the same time should try be not to bent in knees.
- For 15-30 min. you go on steps. It is desirable to do this exercise with burdening. It is possible to cross through one step for strengthening of load of calves.
- Jumps on the jump rope perfectly will suit those who want to pump up calves in house conditions. If near at hand there is no jump rope, then exercise can be replaced with jumps on the place. It is important to remember technology of performance of exercise and to be engaged only in sneakers. Otherwise instead of the rolled calves it is possible to get the fracture of the finger or leg.
- There are two options of performance of squats for receiving relief calves. The first option — squats with burdening. It is necessary to begin with small cargo, over time increasing loading. That when performing this exercise the emphasis went on caviar it is necessary to transfer weight to socks. It is the best of all to perform at least several times this exercise in the presence of the coach that further knees didn't suffer from the wrong load distribution. The second option is squats with the subsequent vyprygivaniye up. Exercise without burdening is done. Number of repetitions of 8-10 times. It is necessary to make at least 3 approaches.
- Squats on one leg. This exercise by familiarly much since school physical education. There this exercise was performed holding the Swedish wall. One leg needs to be raised before itself and to begin to squat. It is important to watch that the body didn't incline to one of edges. It is necessary to execute 5-8 such squats on each leg. If there is a wish to increase loading, then it is possible to do this exercise never keeping. Then it is possible to pump up not only calves, but also to learn to hold balance and to control the body.
How to pump up calves to the man
To pump up calves to the man of the house, it is possible to use the same exercises, as for women. But to pump up calves quickly, it will be required to sweat in gym. Excellent exercises for manifestation of the relief will be:
- Press socks in the mobile platform. The home position in the exercise machine lying or reclining. By legs it is necessary to do movements up-down. The special platform which weight can be regulated independently gives burdening.
- Rise on socks with burdening. At the same time in the top point it is necessary to be late on 5 sec. It is important to feel how shin muscles are reduced.
- Rises on socks from the sitting position. For this purpose in the exercise machine it is necessary to sit down so that legs were bent at an angle in 90 degrees. The weight of burdening is selected individually. That legs were most recorded in the exercise machine, it is possible to enclose couple of pancakes between knees and the roller. By fluent movements it is necessary to do leg raises on socks.
To pump up calves, it is necessary to involve the moderated weight and large number of repetitions. After each approach it is required to stretch not only sural, but also kambalovidny calves.
You shouldn't expect fast result. To pump up calves, it is necessary to spend quite big time for trainings, but the result will please both the man, and the woman.