The thin tightened calves supplement the beautiful body. But in the aspiration to receive the ideal figure many forget about this part of legs and often games look disproportionately big. That to correct it, it is necessary to define at first, the problem in excess weight or in massiveness of beefy muscles.
Instruction
1. Avoid excessive load of calves, for this purpose, first of all, refuse high heels and inconvenient platforms. If you the fan of bicycle cross-countries, reduce trips to two times a week no more than for 0.5 hours. Otherwise excessive pumping of calves not to avoid and make them thin it won't turn out. For elimination of the problem of excessively volume calves the main emphasis should be put on exercises which promote the training and pulling up of gastrocnemius muscles.
2. Include in the training program simple exercises from the kallanetika - special gymnastics on the extension of various parts of the body. Calves thin will help you to do these simple exercises, graceful and will keep muscles in the tone, 3-5 times a day are enough to carry out of them. At the beginning of any training it is necessary to warm muscles. Make several squats, two minutes run about on the place if you are able, then on tiptoe. Put legs on width of shoulders, make the breath, on the exhalation develop in the belt and several times stretch hands and the head to the floor with effort. If you feel discomfort in the lasting muscles or ligaments, slowly exhale, kind of releasing pain. Repeat this exercise several times. Get up directly. Bend the left leg in the knee, having transferred body weight to right. Clasp with hands foot of the left leg and try to straighten gradually it so that to remove horizontally to the floor. At first it won't turn out, but over time muscles of caviar and the hip will gradually stretch and the leg will begin to become straight completely. Take the leg in the horizontal of 8-10 seconds and smoothly lower. Change the leg and make the same on another. After the end of exercise shake tension from legs, have a rest 2-3 minutes and you pass to the following. Get up in the position of the ballerina - on tiptoe, socks are divorced heels together - slightly bend knees, kind of springing, the posemenita on socks of seconds 30. It will help your muscles to become on calves relyefny more thinly.
3. Do all exercises slowly, trying to experience as muscles are warmed and last. The first days it will be heavy, but smaller number of times is better to make this complex, but it is correct, without hurrying. Already the month of trainings later it will be possible to see result – legs will become more harmonious. Usual training routines build up only muscle bulk that at all usefulness nevertheless does anklebones thick. Therefore to give to calves relief and to make them thinner, cardioloadings are necessary. They will help to drive excess fat from this zone of the body if you have the obvious surplus. One of the best options of the cardiotraining in this case the step aerobics and its numerous variations is considered. It is possible to train as with the instructor in fitness club, and at home. It is for this purpose necessary only the step platform.
4. The simplest, but effective exercise is called the BASIC step – put the right leg on the platform, lift to it left, at once descend right on the floor, put to it left. Having made 10-15 repetitions, change the leading leg – left begin the step on the step and left with the step. This simple movement will help to reduce volumes of calves by the step. Being engaged thus 20-30 minutes 2-3 times a week, you gain noticeable effect several weeks later.
5. One more effective exercise from the complex of cardiotrainings – jumps on the place or through the jump rope. Begin to jump on two legs, then alternate right and left, the jumping jack, the cross. In general the complex of jumps has to take 10-15 minutes daily. If you don't have forces for continuous jumps yet, jump 2-3 minutes and make the pause in 30 seconds during which walk on the place, restoring breath and dumping tension from legs. These exercises it is perfectly tightened gastrocnemius muscles and will save them from excess fat. Don't forget about the extension. Any cardiotraining has to come to an end with the streyching of the loaded muscles. It will allow them to have a rest, to be restored and receive smooth outlines quicker.
6. For the extension of calves you can use the springing lunges of legs. For this purpose take one leg the step forward, set hands against buttocks, slowly bend the leg in the knee and begin to squat. The main body weight is the share of the gastrocnemius muscle and the back part of the hip. It is necessary to keep the leg in the extension not less than 30 seconds every time. Then change the leg. One more effective stretching exercise of calves – the fold – sitting on the rug, extend legs forward, lower the case with the equal back to straight legs, hands reach for socks.
7. Regular trainings by Pilates or yoga will help you to make calves thin and beautifully outlined. Loading on such occupations is distributed smoothly on all body, forming the beautiful relief of all groups of muscles including sural. However for achievement of effect more time can be required here. It is desirable to practice Pilates or yoga under observation of the instructor as the result depends on correctness of performance of exercises. In the course of work on the body it is very important to watch food. To make calves is thinner, you don't seek to limit calories strongly. In food the balance is important. Fundamentals of healthy nutrition – lack of feeling of hunger during the day (is it is necessary gradually each 2 hours) and the dinner not later, than in 3 hours prior to the dream. First of all, reduce or exclude consumption of the greasy, sweet, salty food having negative effect on the weight and shapes of the body. It is also necessary to refuse semi-finished products, alcohol, fast food and any carbonated drinks. It is necessary to include every day in the menu proteinaceous products, meat (veal, the rabbit, chicken) and also cottage cheese dishes. It is necessary to steam food or boiling, to fry as an exception on the minimum quantity of oil, and it is better without it. For breakfast (not instant) porridge is desirable. Every day surely drink 1.5-2 pure l.