Shins that are too narrow and thin often look disproportionate. Conversely, trained and spectacular caviar is the adornment of its owner, be it a woman or a man. To pump up the inner side of your calf, you can do the exercises at home.
Instructions
Step 1
Jumping rope is one of the most effective exercises for developing the inner side of the calf muscles. Start with a two-minute workout, gradually increase the duration of the exercises by thirty seconds until the jump time increases to ten minutes per set. To achieve a greater effect, it is recommended to jump on outstretched toes, lightly. First, perform jumps on both legs, then alternately on each leg separately, change the intensity, avoid monotony. If you practice two or three times a week and perform the jumps correctly, then the result will not be long in coming.
Step 2
You can also pump up the inside of your calves using toe raises. You will need a small elevation to perform the exercises - a step or an ordinary stack of books. Stand with your toes on a dais with your heels hanging down without touching the floor. Start lifting slowly, the calf muscles will be maximally loaded. You can complicate the exercise and perform lifts on one leg. Do four sets of fifteen reps. Over time, you can increase the number of repetitions and load using dumbbells or a barbell.
Step 3
Stand on your toes and begin to walk in small steps around the room, try not to bend your knees. Then lay a rug on the floor and lie on your stomach, try to reach your buttocks with your feet. Do this first with one foot, then the other, and then both together. Place your hands on your knees and do a half squat. Begin to rotate your knees to the right and left. In each direction, you need to perform at least thirty repetitions. This exercise not only helps to pump the calf muscles, but also to train the knee joints.
Step 4
Go up to your floor on foot, forget about the existence of an elevator (if you live in a multi-storey building). Walking up the stairs is a great workout for the calf muscles. Running is necessary to pump up the calves, and almost all the muscles of the legs receive the load. A calf massage can help manage post-workout pain.
