The calf muscles are an important part of the legs. Without well-pumped calves, the legs will look very inexpressive. This is why many athletes pay special attention to these muscles, along with the lower leg and thighs.
It is necessary
- - gym;
- - barbell;
- - racks;
- - pancakes;
- - locks.
Instructions
Step 1
Warm up your legs thoroughly before exercising. In order not to stretch muscle fibers and warm up the joints well, you need to set aside 10 minutes for special stretch marks.
Step 2
Bend to your feet while standing. Next, perform several half-stitches or, if possible, twines. Knead the entire back of the thigh and lower leg with your hands. That's it, now you can start the main workout.
Step 3
Do barbell squats. This basic universal exercise affects absolutely all leg muscles, including the calf muscles. The more effort you overcome on the apparatus, the faster the calf volume will increase.
Step 4
Do 10-12 reps in each of the 4 sets with near-maximum weight, adding it from set to set. After that, walk around the hall and breathe well.
Step 5
Do calf raises with a barbell over your shoulders. This is already a special exercise for increasing the calf muscles. In this case, the shell should weigh a little more than for a squat. So, put a small "pancake" from the bar under the toes of your feet, place the weight on your shoulders and take a step back from the racks.
Step 6
Rise on your toes using your lower leg only. Your task is to do 15 reps. If you succeed, add weight and do another set. There should be at least 4 approaches in total.
Step 7
Strengthen the result by performing a foot lift on a special simulator. In some gyms, there are blocks attached to racks that need to be placed under the shoulders and lift the load with only the shin. Do this exercise if you can. Do it in the same way: 4 sets of 15-20 times each.
Step 8
Do weight toe lunges. Take a light barbell of 20-30 kg, depending on your physical fitness. Place it on your shoulders. Take one leg back, and pull the other forward, placing it only on the foot (toe).
Step 9
Feel the calf muscles tighten. Then swap your legs, creating a forward motion. Thus, go around the hall twice. This will be a great end to your workout.
