Recently began very popular to care for the health. The increasing number of girls is preferred by sports occupations to passive rest. Today it will be a question of how to bring gastrocnemius muscles into a form.
Anatomy of calves
The developed caviar muscle very well emphasizes a maiden leg in any dress. Its beautiful forms allow to judge that the hostess is in a good sports tone. In the course of the trainings the gastrocnemius muscle, in fact, does not grow, and only gets a desirable form. It is all about its anatomic building.
Caviar muscles which two, are in an internal part of a shin and descend from a patella in the form of a rhombus. Under them there is one more group which by the form reminds a flounder. That is why they are called kambalovidny muscles. This group is responsible for the volume of a shin and makes 60% of its muscle bulk.
Both groups of muscles work differently. Sural raises a heel from a standing position, and kambalovidny — from a sitting position. It is necessary to develop for achievement of the maximum effect of a training correctly a set of exercises and to remember that the key to success is regular trainings.
Important! Gastrocnemius muscles will not be pumped up only under the weight of own body. It is necessary to use weighting compounds.
Warm-up before a training
Before any power training it is necessary to warm muscles. Here an approximate set of exercises for warm-up:
- To execute several squats which will warm legs in general.
- To sit down in a pose "in Turkish" and a couple of minutes to massage toes.
- After massage of fingers to find time for foot and a heel, warming up them the stretching movements.
- To rise, bend each leg in a knee several times.
- To make several rifts from a sock on a heel and back.
- To jump on a jump rope.
- To run about on the place.
- To stir up legs.
Video: warm-up before a training
Learn whether it is possible to be pumped up in house conditions.
The program of trainings for a week
For gastrocnemius muscles, as well as for any other, there are certain exercises. For a start it is necessary to test all possible, and after that to choose a little which to you are the most suitable. Then it is necessary to be defined with days of trainings. Them can be 2–3 in a week. Between them it is desirable to take an identical break. For example, it can be: Monday, Wednesday, Friday or Tuesday, Thursday, Saturday. For achievement of good result it is regularly necessary to train. The best effect of occupations will provide use of so-called weighting compounds or dumbbells. For a start it is more correct to take 3-5-kilogram dumbbells, and over time to increase their weight a maximum half.
It is necessary to carry out each exercise not less than 20, and even 30 times, at the same time having a rest on several minutes. If after approach you feel that the muscle "was insufficiently tired", it is necessary to increase weight loading.
Whether you know? In a human body about 850 various muscles. The smallest of them fasten to the stones located in an ear, and the biggest — the buttock, setting in motion legs.
Exercises on calves
It is possible to train gastrocnemius muscles in intervals of the main training somewhat to allow to have a rest to all body. Exercises can be done as at home, and in gym — everything depends on your opportunities and preferences. Plus of gym is the possibility of consultation with the trainer about correctness of understanding of how to pump up calves.
In house conditions
If you play house sports, then, most likely, you have all devices which will be necessary for exercises on calves. The big rubber ball or, in other words, a fitball, dumbbells and a support are for this purpose necessary. Further we will talk in more detail about technology of performance of various exercises on calves.
It is important! If at rise on tiptoe on a level the foot strongly hurts, it can be symptom of flat-footedness. In that case occupation needs to be done only on a floor.
Rise on tiptoe
This exercise needs to be included in any home training as it warms calves and well studies them. It is universal also the fact that by means of some objects it is easy to complicate it. In the beginning it is necessary to rise exactly, to put legs at shoulder length better. To pick up dumbbells. At slow speed to rise on toes and to fall. It is possible to reduce socks inside and in this case big loading will go to an external part of caviar.
In their return situation more internal part will "be loaded". If this exercise seems to lungs, then it is possible to do it serially on each leg. In case of insufficient stability it is possible to adhere a hand for a wall. It is possible to complicate exercise by means of a small step or a level. On it it is necessary to put fingers and to rise on tiptoe. In this case the gastrocnemius muscle will work at full capacity due to accumulation of amplitude.
Video: rise on tiptoe
It will be useful for you to esteem how it is correct to combine kardio and power trainings.
Raising of knees sitting
When performing this exercise the kambalovidny muscle perfectly strains. It is necessary to be located conveniently on a fitball, a back equal. Position of hands — on a lap with dumbbells palms up. The essence of occupation is in that from this situation to rise and linger on socks within several minutes. To repeat exercise to 30 times.
Video: raising of knees sitting
We advise to esteem about what to do if muscles after the training hurt.
Squats on tiptoe
It is well-known that classical squat — the best way to bring into a tone of a muscle of buttocks and hips. And if to do it on tiptoe, then also caviar muscles shake. At the same time legs are put slightly already width of shoulders, weighting compounds are picked up. Standing on tiptoe, 30 squats, after — several minutes of rest are carried out.
Such approaches it is necessary to make a little. It is important to remember that if the back is a curve, then exercise will be incorrectly carried out and will not bring result. Such exercise usually hard is given to beginners because of use of dumbbells. In that case it is possible to do classical squats where hands are just extended forward.
Video: squats on tiptoe
Walking on tiptoe with weighting compounds
This exercise very simple, but, at the same time, effective. Its essence consists in walking on tiptoe with use of dumbbells. It is carried out long enough. It is necessary to go until you do not feel that muscles were strongly warmed and further you cannot move. An indispensable condition are the equal back and direct knees. If the last are bent, from occupation the advantage will not be. Any muscles, but only not sural will strain.
We recommend to esteem how it is correct to begin to be engaged to the beginner in gym.
Rises on a ladder
Rise on a ladder is similar to rise on tiptoe. But in this case also muscles of hips and buttocks work. It is necessary to pick up dumbbells and to walk upstairs on tiptoe, but not all foot. As a rule, this exercise is done continuously for 20 minutes. If all of you do correctly, then through this time you will feel that it is time to finish.
"Pistol"
This exercise quite difficult and much troubles. Having leaned a hand against any surface, it is necessary to sit down on one leg. At the same time the second has to be extended forward. After end of a cycle it is necessary to repeat the same with other leg. If loading is not enough, it is possible to hold an easy dumbbell in hand. It is necessary to remember an equal back.
Video: "Pistol"
Read in more detail how to do kardio houses.
Vyprygivaniya up
For this exercise of a dumbbell will not be required or will be required, but very easy. It is necessary to sit down and later to jump out up, strongly extending socks. As this exercise simple, it is necessary to make it to five approaches on 30 times.
Video: vyprygivaniye up
For gym
Any trainer will tell you that occupation in the hall has to be directed to a training of all groups of muscles. Caviar are not an exception, but very often forget about them. Visiting gym, do not forget to include in the complex of occupations of exercise on calves. It is desirable that for the first time exercises were shown you by the trainer. Especially it is useful for beginners.
Learn about rules vypolneniye of different types of push-ups.
Exercise on Smith's exercise machine
This adaptation consists of a design on which at the different levels the bar fastens. Placing it on shoulders, the exercise similar to rise on tiptoe is carried out. Only as a weighting compound the bar is used.
It is also possible to train on a support or to use it for complication, becoming on it only socks. The bar on the exercise machine, as a rule, is heavier than dumbbells, but loading at the same time is distributed on all body evenly. It is necessary to watch an equal back and knees. The number of approaches — to 5, the number of rises — to 30.
Video: exercise on Smith's exercise machine
We recommend to learn how to pump up legs.
Press socks of legs
For performance adaptation on which the classical press legs becomes is used. Only in our case it will become by means of toes and, respectively, caviar muscles. To adapt, at first it is necessary to carry out such presses without weight and, only after understanding of the technology of their performance, to add weight. It is the best of all to begin this exercise to do under supervision of the trainer.
Video: press socks of legs
Get acquainted with how it is correct to do an extension.
Rises on socks sitting
The special exercise machine in which in a sitting position knees are fixed is developed for this exercise, and socks are put under levels. Socks slowly rise up, and heels fall down. Such movements are directed to increase in volume of a kambalovidny muscle. It is necessary to repeat exercise about 30 times, having made several approaches. Do not forget about a direct back.
Video: rises on socks sitting
Rises on socks in Gakk-trenazhyore
In it and in some other exercise machines there is a raising of the case when it is inclined. For this purpose settle down on it in situation "legs at shoulder length" or slightly already. Further it is necessary to release fixers and to straighten knees. In this situation when a foot are on a support, get up on socks and be late so for several moments. Later get up on heels and repeat exercise.
Video: rises on socks in Gakk-trenazhyore
Additional loadings
At the beginning of the occupations a similar complex for pumping of caviar muscles it is necessary to use small loading, and then gradually to strengthen it. For this purpose it is possible to use:
- various levels and supports on which the sock is put;
- to use dumbbells, constantly increasing their weight;
- to add equipment weight in gym;
- to use special weighting compounds for legs;
- between occupations to refuse a trip on the elevator and to walk as much as possible upstairs;
- periodically to alternate any walking on the house to walking on tiptoe.
Whether you know? During walking about 200 muscles of a human body are involved.
Councils for the best growth of muscles
There are several recommendations which should be observed in time and after each training of muscles of calves, namely:
- Before a training there has to be obligatory a warm-up within 5 minutes.
- All exercises need to be done at slow speed, constantly feeling muscular tension.
- It is necessary to linger on peak of exercise for several seconds.
- In occupations there should not be an excessive diligence.
- It is necessary to observe healthy nutrition.
When the result is visible
On a question when the result of trainings is noticeable, it is difficult to answer unambiguously. Except the correct performance of exercises, the result depends also on the individual structure of a human body.
Some see effect after a month of such intensiv, and some will notice improvements only in 2–3 months. One can be told with confidence — it is impossible to hope for very fast result. As a rule, the real effect of trainings will be visible only in three months after their beginning.
Examine the best static stomach exercises.
The developed gastrocnemius muscles of girls always fix eyes of men. That your legs were not only beautiful, but also healthy, the set of exercises is developed for muscles of calves which can be carried out as in gym, and at home. At regular trainings the positive result will not keep itself waiting long.