Gastrocnemius muscles can be pumped up, carrying out rises on socks and squatting with the post. Even the simple step or the platform will allow to work out that department of muscles which is necessary.
Instruction
1. Gastrocnemius muscles can be pumped up as in the gym, and at home. The main thing is to be engaged regularly, about 2-3 times a week and to stock up with dumbbells. They will allow to enhance efficiency of trainings considerably.
2. Begin with the simplest exercise which performance doesn't require the special apparatus. Get up directly and begin to rise slowly on socks up, trying to tear off heels from the floor on the greatest possible height. Then also slowly return to SP and make 3-4 approaches on 30 times.
3. The same exercise can be performed with burdening. If you didn't manage to get in sport shop of the dumbbell, take two bottles with water. Only rise on toes not slowly, and the rapid springing movements. It is possible to complicate the training if to make rises alternately, on one, on other leg.
4. Performance of the following exercise requires the step platform or the low small bench. For the lack of those it is possible just to come to the porch of own house and to use the step for trainings. Get up socks on steps, having left heels to be groundless. Now rise "on tiptoe", and then fall down, feeling as the ankle stretches.
5. The step or the platform gives the opportunity to adjust the angle of rotation of foot and to work out that department of muscles which is necessary to you. If to arrange feet at the training in parallel, it is possible to pump over the middle part of muscles more. If to cramp heels together, and to part socks in the parties, then big strain will be experienced by the internal part and if on the contrary, socks are together, and heels apart, then you will be able to work the external part of muscles of calves.
6. Any training of professional athletes begins with jumps with the jump rope. Don't neglect this condition beautiful and in proportion to developed the figure. Jump before burning in calves, only this way you will be able to notice result. Seize any chance for performance of the simplest and exercise available to all – circulation on socks. Rise on tiptoe highly and you go small steps, trying not to bend legs in knees.
7. And yesAnd yes such simple walking will allow to pump over the different part of gastrocnemius muscles. If you rise on toes in bending, then it will allow you to extend gastrocnemius muscles, and risings on toes sitting development of soleus muscles promotes. Also jumps with cargo give serious load of calves. Jump out of the squat up, holding dumbbells in hand. At the beginning exercise can be performed without burdening. In the gym the gastrocnemius muscles can be pumped over, squatting with the post and carrying out the leg press in the press car.