Too narrow and thin shins often look disproportionately. And on the contrary, the trained and effective calves are decoration of the holder, whether it be the woman or the man. To pump up caviar inside, it is possible to perform exercises in house conditions.
Instruction
1. Rope jumping is one of the most effective exercises aimed at the development of inside of gastrocnemius muscles. Begin with the two-minute training, gradually increase duration of performance of exercises for thirty seconds until time of jumps doesn't increase up to ten minutes for approach. For achievement of bigger effect it is recommended to jump on the extended socks, easily. At first carry out jumps on both legs, then alternately on each leg separately, change intensity, avoid monotony. If to be engaged two-three times a week and it is correct to carry out jumps, then the result won't keep itself waiting.
2. It is possible to pump up the internal part of calves also by means of rises on socks. You need for performance of exercises the small eminence – the step or the usual pile of books. Socks get up on the eminence, heels have to hang down, without touching floor level. Begin to carry out slowly rises, gastrocnemius muscles will be most loaded. It is possible to complicate exercise and to carry out rises on one leg. Make four approaches on fifteen repetitions. Over time it is possible to increase the number of repetitions and loading, using dumbbells or the post.
3. Get up on socks and start walking small steps about the room, try not to bend at the same time legs in knees. Then lay the rug on the floor and lay down on the stomach, try to reach stupnyam buttocks. Do it at first by one leg, then another, and then both together. Put hands on knees and make the half-squat. Begin to carry out knee joints rotary motions to the right and to the left. In each direction it is necessary to execute not less than thirty repetitions. This exercise not only helps to swing gastrocnemius muscles, but also to train knee joints.
4. Rise by the floor on foot, forget about existence of the elevator (if you live in the multi-storey building). Circulation on the ladder perfectly trains gastrocnemius muscles. Run is necessary for the rating of calves, at the same time loading is received practically by all muscles of legs. Massage of calves will help to cope with sensations of pain after the training.