Many athletes are faced with the problem of pumping their shins. Some of them are taking too much, others are not enough weight on the bar. As a result, there is no result. What to do in this case?
Necessary
- - Steps;
- - exercise bike;
- - gym;
- - barbell;
- - racks;
- - cargo;
- - partner.
Instructions
Step 1
Start doing your warm-up correctly. It should work on both the muscles and the tendons. Without a proper warm-up, your calf muscles will look thin and not pumped. Stand with one foot on a step. As you inhale, let your leg drop under its own weight below the level of the step. Don't spring, just stretch it slowly. Do this for at least 1-2 minutes. Repeat the same for the other leg.
Step 2
Perform standing calf raises. You can do this exercise either with a barbell or on a "rack" simulator. In any case, put on a weight that you can lift at least 15 times. This can be approximately 120% of personal weight. Stand under the loaded projectile and slowly remove it from the racks. Perform calf raises with smooth movements and put the weight back in place when finished.
Step 3
Bend the sole while sitting. The number of repetitions is 15 for each foot. If you are unable or unable to reach with your hands, ask your partner to help you. Do this exercise until you feel a slight stretch. Focus on inner feelings.
Step 4
Do small uphill sprint runs. It is good if the gym is located near the forest. If not, use a regular treadmill. You need to measure about 18 meters for a quick break in. This will help to pump the muscles of the lower leg well. Do 5-6 of these races and rest, restoring your breath.
Step 5
Use your toes to lift the towel up. Stand on it with your bare feet and lift it using only your toes. Do this 3 times with each leg. This is one of the most effective exercises, despite its seeming simplicity.
Step 6
Follow a special diet. Eat more protein before exercising. Prepare yourself some boiled meat about 2 hours before your workout. Also, stock up on amino acids before going to the gym. Double your total protein intake throughout the day.
