It's not just bodybuilders who face the problem of underdeveloped calf muscles. The fair sex, not wanting to go to plastic surgeons for the installation of implants, are also thinking about how to make their calves more voluminous through exercise.
Instructions
Step 1
It is quite difficult to pump up the calf muscles, nevertheless, this task is doable. Remember that the most important thing in your workouts is regularity. You should do it at least five times a week, and ideally every day and twice a day. Don't expect results too quickly. They will not appear immediately, but only after a few months.
Step 2
Keep in mind that it is best to train with sufficient load for the muscles, that is, with weight. A suitable weight is one with which you can perform no more than ten exercises without stops and breaks. They can be combined with lighter exercises with up to 50 repetitions. The basis for the growth of the calf muscles is a sufficient number of repetitions of the exercise (at least 10-15).
Step 3
Pay special attention to stretching your calf muscles during your workout. This will help avoid injury and, as it were, "warm up" muscle growth. Such a special stretching can be done at any time of the workout - in the middle or at the end, but do not forget that before exercising any muscles, including the calf, must be prepared for the load by a warm-up.
Step 4
The most effective exercise for the calf muscles is standing on your toes. Do it on a regular calf machine or on the block in front of the Smith machine. Fix the position of your body for a few seconds at the point of maximum muscle contraction. To increase the load by completing a set of exercises at full amplitude, end it with partial exercises (at limited amplitude).
Step 5
Minimize breaks between sets. The sooner you move on to the next set of exercises, the better. The calf muscles are quite dense, too long rest between loads can lead to the fact that deep-lying muscle fibers will "cool down", and this will reduce the effectiveness of training and, consequently, the rate of pumping of the calf muscles.
Step 6
Train barefoot. Shoes somewhat limit the ability to work out the calf muscles. When doing the exercises, put your feet straight. In order to pump up the inner or outer part of the calves, it is enough to simply transfer the body weight during the exercise to the big toes or little fingers. Stop reversals do not have any additional effects.
