The gastrocnemius muscles belong to the group of difficult to pump, as evolutionarily, they are very hardy, and to give a load that really will "weary" our caviar is very difficult. Since we are talking about evolution, we will also say a few words about the modern way of using gastrocnemius muscles. The fact that they are hardy in itself is proof that it is natural for a person to walk, and this would be the best exercise for gastrocnemius muscles, if all sorts of transport ceased to exist tomorrow.
Sport for calves
In order to understand how to choose effective exercises for gastrocnemius muscles, it is enough to find an example for imitation among athletes. For example, gymnasts and dancers have ideal calves, they are beyond competition. What they use for pumping is their own weight, which you have to wear on your socks. This is a clue to you.
Besides, caviar jogging, rollerblading, skis, skates are perfectly pumped - in general, to work on caviar you need to do what, in fact, is the "responsibility" of these muscles in terms of human anatomy.
So, if you belong to the category of those ladies who are ashamed to wear not only short mini skirts, but skirts that demonstrate caviar, it's time for you to do exercise to strengthen the calf muscles.
Exercises
- Jumps on the rope - jump 10 times on both legs, 10 times on the left and 10 times on the right. We alternate legs and jump until we warm up the muscles.
- Lifting on toe socks - hands on the waist, legs parallel to the width of the shoulders. We climb on socks 20 times. When lifting, we pull in the stomach and strain the muscles of the pelvis.
- The next variant of the ascent is the heels together, the toes apart. We do not bend our legs, we perform 20 times.
- Another option - the socks together, the heels apart. We perform lifts 20 times. If you find it difficult to balance, you can hold on to one chair with one hand.
- We perform all three variants of lifts at a fast pace, 10 times each and without stops. Pulsating, alternating stands - we get a circular training for calves.
- They shook their legs, relaxed.
- We stand on one leg, bend the other. We carry out the ascent on the toe of one leg, hold on to the support by hand. We follow the breath. Shook his leg and changed the bar. We perform 20 times per leg.
- Stretching calves - we stand in a wide rack. The front leg is bent, the back is stretched back. One hand on the hip, the other holds on to the support. This is the archer's rack. We fix the position for 20 seconds. The front leg is bent at right angles, the knee does not protrude at the toe - this is very dangerous and fraught with injuries. The knee of the hind leg is not bent, we stand on the foot, without tearing off the heels or toes. We change legs.
- Stand of the mountain - we drop our hands on the floor, our legs are straight, our backs are straight, our heads look down. Our body from the side should look like a mountain, a triangle or a pyramid. In this case, the pelvis is the extreme highest point. In this rack stretches the back of the thigh, back and, of course, caviar. We fix the position for 20 seconds. Then we bend in the back and rise to the socks. You can also bend your knees in this position, raise your legs vertically alternately.
How to make training for calves?
As usual, one set of exercises for gastrocnemius muscles will be small. We have already said that this is a very hardy part of the body, so even if you do it every day, the muscles will not be transformed with great relish. The only way to influence the eggs is to add to the complex some cardinal changes in lifestyle .
- Walking as much as possible - it so happened that this exercise to reduce the gastrocnemius muscles is embedded in our genetic memory. Walk on your two at any opportunity. To do this, you can get up a bit earlier and go to work if not on foot, then at least pass several stops yourself. Never use transport in your spare time, when not in a hurry.
- To engage in dances - if the problem of calves has put an end to your attractiveness, it is best for you to enroll in Latin American dances . It is in samba, tea, salsa, etc. only walk on socks.