In order to reduce the size of the calf muscles, it is necessary to perform a certain set of exercises. As a rule, they are aimed at stretching in order to reduce tone.
Instructions
Step 1
Jumping rope will help you effectively reduce calves. Do this exercise every day for 10-15 minutes before the main complex. Thus, you will not only reduce the size of your calves, but also lose extra calories.
Step 2
The following exercise will help you reduce the size of your calves. Take the starting position - standing. Keep your back straight, chin slightly raised. Place your legs 10-15 cm wider than your shoulders. Gradually lower yourself into a squat until your hips are parallel to the floor, contracting your muscles and bending your knees. Lock in this position for a few seconds. Straighten up slowly. Repeat this exercise 15-20 times with support on the entire foot. Then rise on your toes and do 15-20 more reps.
Step 3
Take the starting position - standing. Place your feet parallel to each other. With your left hand, rest on a support, for example, the back of a chair (bed). Pull your right leg forward, while pulling the toe. Now take a big swing forward. Perform the exercise quickly, but without jerking. Repeat this movement 30-40 times with each leg. Tighten the calf muscles as much as possible during the exercise.
Step 4
The next exercise is aimed at stretching the calf muscles. To do this, stand on your heels and take 15-20 steps. Then gently roll onto your toes and take another 15-20 steps. Repeat the exercise 5-6 times.
Step 5
Stand up straight for the next exercise. Place your feet shoulder-width apart. Keep your back straight. Make a large forward lunge with your right foot without lifting the heel of your left foot off the floor. Lower yourself into a squat. Hold this position for 30-60 seconds. Repeat the exercise on the other leg. When performing movements, strain the calf muscles as much as possible. Repeat the exercise 5-6 times with each leg, 3-4 sets.
