An increase in the volume of the lower legs is often a difficult problem for athletes. Sometimes genetic characteristics limit the ability to have calves that can bring a prize in bodybuilding competitions, but even so, do not despair and limit calf exercises to calf raises only. A properly selected exercise system will help to increase the functional strength of the legs and the growth of muscle mass in the future.
It is necessary
- - Barbell;
- - dumbbells;
- - help of a partner;
- - chair or gymnastic bench;
- - an incline treadmill or ladder.
Instructions
Step 1
Stand with one foot on the step so that the widest part of your foot is on the edge of the step. Then, as you exhale, allow your body to slowly drop downward under your own weight. Only passive stretching should be carried out, do not spring, do not swing on the leg to increase the amplitude of the stretch. Avoid painful sensations. Stay in the bottom position. Gradually increase the delay time to two minutes.
Step 2
Stretch on a slightly bent leg to gently work your Achilles tendon. Come out to the starting position smoothly, insure yourself with your hands or other leg. Do the same exercise for the other leg. Stretch before power loads. Stretch with your toes inward. Then do the exercise with the toe turned outward. This will help you engage all the muscles in your lower leg.
Step 3
Place a barbell over your shoulders and stand straight with your feet shoulder-width apart. The bar should rest comfortably on the deltoid muscles. Slowly rise to your toes, then lower yourself down. Do 15 reps.
Step 4
Sit on a gym bench or chair. Place any weight on your knees. You can ask your partner to put their hands on your knees. Overcoming resistance, raise your feet on your toes and try to lift your heels as high as possible from the floor. Do 15 reps.
Step 5
Sit on the floor 60-80 cm from the wall, facing the wall. The back is straight, hands can hold on to some fixed support. Place your feet against the wall. Press on the wall with the soles of your feet, as if you are trying to push it back. The pressure should not be applied with the legs bent at the knees. Keep your legs straight to engage your calf muscles.
Step 6
Sit on the floor with your legs extended in front of you and slightly apart. Ask your partner to keep your foot straight. Turn the foot outward, overcoming resistance. Now turn your foot inward, also trying to overcome the resistance. Repeat 15 times for each leg.
Step 7
Position the treadmill belt at its maximum incline angle. Run vigorously on an incline for 1 minute. If you are unable to run on a treadmill, use regular ladders. Run upward at a fast pace, stepping over one step. Exercise until short term muscle failure.
Step 8
Pick up dumbbells. Stand up straight with your arms lowered freely. Bend one leg at the knee and lift it off the floor. Rise on the toe of one leg. Do 20 reps. This exercise allows you to better work all the muscles of the lower leg.
Step 9
Remember to eat right. In order for muscles to develop well, you need a sufficient amount of protein. Increase the amount of protein food consumed on the day of training by 1, 5 2 times. Eat some carbs just before exercise: 50-100 grams of porridge or muesli. In this case, it is the carbohydrates that will be burned by the body during exercise, and not the amino acids of your body.
