To reduce the size of gastrocnemius muscles, it is necessary to carry out the certain set of exercises. As a rule, they are directed to extension for decrease in the tone.
Instruction
1. Effectively jumps through the jump rope will help to reduce calves to you. Perform this exercise daily 10-15 minutes before the main complex. Thus you not only reduce the size of calves, but also will dump excess calories.
2. The following exercise will help to reduce the size of calves to you. Receive the home position – standing. You hold the back exactly, the chin is slightly raised. Legs arrange 10-15 cm more widely than shoulders. Gradually fall to the squat to the parallel of hips with the floor surface, straining muscles and bending knees. Be recorded in this situation within several seconds. Slowly become straight. Repeat this exercise of 15-20 times with the support on all foot. Then rise on toes and execute 15-20 more repetitions.
3. Receive the home position – standing. Feet arrange in parallel each other. Rest the left hand against the support, for example, the back of the chair (bed). Extend the right leg forward, delaying at the same time the sock. Now make the big forward swing. Expedite exercise, but without breakthroughs. Repeat this movement of 30-40 times from each leg. During exercise performance as much as possible strain muscles of calves.
4. The following exercise is directed to extension of gastrocnemius muscles. For its performance get up on heels and do 15-20 steps. Then be accurately rolled on socks and execute 15-20 more steps. Repeat exercise of 5-6 times.
5. For performance of the following exercise get up directly. Legs arrange shoulder width apart. You watch that the back remained equal. Lunge the right leg big forward, without tearing off the heel of the left leg from the floor surface. Fall to the squat. Be late in this situation for 30-60 seconds. Repeat exercise from other leg. When performing movements as much as possible strain gastrocnemius muscles. Repeat exercise 5-6 times from each leg, on 3-4 approaches.