In order to make your calves thick, you need to pump up your calf muscles. To train them, there are several types of exercises that can be done both in the gym and at home.
Instructions
Step 1
The simplest exercise for developing the calf muscles is rolling the feet. Take a starting position: stand up straight, feet shoulder-width apart. Transfer your weight to your toes, linger at the moment of the highest muscle tension, and then roll your foot and stand on your heels. Do at least four sets of twenty reps. To increase the effectiveness of this exercise, you can work using additional weight.
Step 2
Another variation of this exercise is the so-called "donkey". To complete it, you need to stand up, bending forward and resting your hands, for example, on a sofa or bench. Keep your legs straight, shoulder width apart. You will need the help of a partner who will have to sit on your back. Additional weight can be used. Get on your toes and hold this position for about thirty seconds. Do eight sets of twenty reps.
Step 3
Cycling or stationary cycling is also very helpful for developing the calf muscles.
Step 4
There is also a special calf trainer. It consists of a bench to rest on, a pair of leg rollers, cables and weights. Before exercising on the simulator, select the number of pancakes you need and fasten them to the cable. Then lie on your stomach so that the edge of the bench is at your hips and you can place your feet on the floor. Hook your feet on the rollers and gradually bend your knees, lingering a little in the extreme position. Do three sets of fifteen reps.
