Sculpted and pumped-up calves give men's legs a special appeal. Playing sports with insufficiently trained calf muscles, you run the risk of injury in the form of tendon rupture. This type of injury can be easily avoided if you give your calves proper attention.
It is necessary
- - Gakkenschmidt simulator;
- - barbell;
- - platform;
- - bench.
Instructions
Step 1
One of the easiest and most accessible exercises is the toe-toe lift. To correctly place the load on both legs, you must stand up straight. This can be achieved by resting your hands on the wall. Smoothly and slowly begin to rise on your toes, do not make sudden and jumping movements. Then, just as slowly lower yourself to the starting position. To improve the effectiveness of this exercise, remove your hands from the wall and pick up a heavy object (dumbbells or water bottles). Do four sets of thirty lifts.
Step 2
The next exercise for pumping up the muscles of the calves is the same rise on the toes, but only in the slope. To do this, stand in front of the table and rest your palms on it, bend over a little less than ninety degrees. Slowly rise onto your toes and then slowly lower yourself down. Make sure that all movements are smooth without jerking. For best efficiency, climb to maximum lift. Do thirty lifts in three to four sets.
Step 3
To build your calf muscles in the gym, you need a Hackenschmidt machine. Place your feet slightly forward and grasp the handles of the simulator. Take a deep breath and begin to slowly unbend your legs. Make sure that the weight is such that it does not shake your legs the first time you lift (about twenty percent more of your own weight). Then slowly lower yourself down. At the same time, it is important to perform this exercise with the correct technique, and not at high speed (as many people think). Do ten reps for three sets.
Step 4
Place a platform under the barbell and place a horizontal bench at a distance of thirty centimeters. Sit on the edge of the bench and bring your knees under the bar, place your socks shoulder-width apart on the edge of the platform. Lower your heels as low as possible and, slightly holding the bar with your hands, begin to squeeze out the weight with your knees, lifting your feet to your toes. At the highest point, pause and return to the starting position. Repeat the exercise ten times in two to three sets.
