Not only bodybuilders face the problem of underdeveloped gastrocnemius muscles. Women, without wishing to address plastic surgeons for installation of implants, too think of how it is possible to make calves more volume by means of physical exercises.
Instruction
1. To pump up gastrocnemius muscles rather difficult, nevertheless, the task this feasible. Remember that the most important in your trainings is the regularity. It is necessary to be engaged, at least, five times a week, and ideally – daily and on twice a day. Don't wait for too fast results. They will appear not at once, and only in several months.
2. Consider that best of all trainings take place with loading, sufficient for muscles, that is with the weight. With what you can execute no more than ten exercises without stoppages and breaks is considered suitable weight. They can be combined with easier exercises with number of repetitions to 50. The basis of growth of gastrocnemius muscles – enough repetitions of exercise (not less than 10-15).
3. During the training pay special attention to the extension of gastrocnemius muscles. It will help to avoid injuries and kind of "to warm up" growth of muscles. Such special extension it is possible to hold trainings at any time – in the middle or at the end, but don't forget also that before occupations any muscles including sural, it is necessary to prepare for loadings warm-up.
4. The most effective exercise for gastrocnemius muscles the rising on toes is considered standing. Carry out it on the ordinary exercise machine for calves or on the block in front of Smith's exercise machine. Fix position of the body for several seconds in the point of the maximum reduction of muscles. To strengthen loading, having executed the set of exercises on full range, finish it with partial exercises (on limited range).
5. Reduce to the minimum breaks between approaches. The quicker you will pass to the following set of exercises, the better. Gastrocnemius muscles rather dense, too long rest between loadings can lead to the fact that deeply lying fibers of muscles will "cool down", and it will reduce efficiency of trainings and, therefore, speed of inflating of gastrocnemius muscles.
6. You hold trainings barefoot. Footwear limits the possibility of study of gastrocnemius muscles a little. When performing exercises put feet directly. To pump up the internal or external part of calves, it is rather simple to transfer body weight during performance of exercise to thumbs of legs or little fingers. Turns of feet don't give any additional effects.