The calf muscles are one of the most difficult muscle groups to develop. But since these muscles are able to recover very quickly and are naturally strong enough, it is possible to achieve a good result. You just need to make some effort, and your legs will become beautiful and pumped up.
Necessary
bar, dumbbells, barbell, exercise board
Instructions
Step 1
Use the first simple exercise, the toe raises. The starting position is standing. Rising on your toes, you can not only pump up your lower leg muscles well without the use of complex sports equipment. Place a block about 5 cm thick under your feet (under your toes). This will make the exercise more effective. Using extra weight, such as a barbell, will also speed up the work. If you do seated calf raises, you will only be able to build the soleus muscles.
Step 2
Rise on your toes while standing with an incline. To do this, put a five-centimeter bar under your feet and place a weight on the belt. Stand on the block, placing only a quarter of your foot on it (place your toes on the block). Go up and down, leaning slightly.
Step 3
Lie on an incline board with your head up (or down). Throw a belt over your feet and start pulling your torso up. The exercise is performed using the anterior calf muscles.
Step 4
Raise on your toes from a seated position with a barbell on your knees. Do not slouch or lean back. Use a block as before. Get up and down on your toes.
Step 5
Rise on your toes while standing on one leg. Take a dumbbell in one of your hands, stand on one leg using a bar. If you are standing on your right foot, then the dumbbell should be in your right hand. Bend your free leg at the knee. Go up and down, and then change legs. Maintain balance with your free hand.
Step 6
When doing calf raises, change the position of your feet. Feet can be directed apart, inward, at different angles. Make sure that the range of motion is not too small, it should be at the limit, that is, maximum. Always complete dynamic movements with static tension and rest between sets. Rest should be at least 30-40 seconds.
