Pumped-up calf muscles often pose a problem in shoe selection. Stretching exercises can reduce the volume of this part of the leg. They need to be performed either after training, or in the evening, not long before going to bed. This is due to the fact that the strained muscles contract strongly and create additional volume. If the muscles are stretched along their length, then the total volume of stasis will decrease.
Instructions
Step 1
Stand up straight with your arms along your body. As you inhale, raise your arms up, while exhaling, lower your body down. Do not bend your knees, put your palms on your shins or on the floor, pull your chest? to the thighs. After 20 - 40 seconds, transfer your body weight to your toes, without lifting your heels off the floor, relax your upper body, round your back. Fix the position for another half a minute. As you inhale through the rounded back, go up.
Step 2
Spread your legs shoulder-width apart. With an exhalation, lower your upper body to your legs, place your hands on your shins. Pull your chest forward, pushing it between your legs. Do the exercise for 1 minute. Then transfer your body weight to your left leg, and place your palms on the shin of the same name. Pull your chest towards your left leg for a minute. Change your leg and repeat the stretch. Shift your body weight evenly on both legs and lift your torso while rounding your back.
Step 3
Stand straight with your feet together and your arms at your sides. Bring your right leg forward, tilt your upper body down as you exhale, put your hands on the floor, both knees straightened. Pull the toe of your right leg towards you, and hold the position for 1 minute. As you inhale, stand up and switch your legs.
Step 4
Sit on the floor, stretch your legs in front of you, point the toes of your legs up, raise your arms above your head. As you exhale, fold in half at the hip joints. Aim with your chest to your hips, while placing your hands on your shins or feet. Breathe in with your stomach, try to relax your hips, keep your back straight. Hold the pose for 1 minute, then, while inhaling, take the starting position.
Step 5
Squat with your feet together, pull your heels to the floor, and try to lower them completely to the surface, place your palms near your feet. Inhale, lift your hips up, straighten your knees, keep your palms on the floor. Sit down again with an exhalation. Do 10 to 15 lifts.
