Not only women, but also men think about pumped up calves. Raised legs in men add harmony to the whole body, and toned calves in women add sexuality and increase attractiveness.
Is it possible to pump up caviar at home
Many people believe that it is possible to build any muscles in the body only with the help of a set of exercises in the gym. In some cases, it does take heavy weights and a calorie surplus to build muscle. But it is possible to build up the calf muscles at home. This, of course, will take more time than when working in a gym with a coach. But, knowing the exercise technique and the algorithm of actions, you can achieve excellent results at home.
Human caviar consists of two muscles: the gastrocnemius and soleus muscles. The latter manifests itself in a bent state and gives 75% of the beautiful volume that you want to achieve. The calf muscle is allocated 25% of the volume. Its tension occurs at the moment when a person is in a standing position.
From this we can conclude that it is possible to pump up calves, focusing on the load of the soleus muscle. Accordingly, the exercises should be based on the process of flexion and extension. But we must not forget about the calf muscles.
The basic rules for successful training are:
- The optimal number of calf workouts is 2 times a week.
- Warm up before exercising. Aerobics is great. After a power load on your calves, you should not do cardio. This will not give any benefit, and may even bring all efforts to zero.
- You need to start with 2-3 sets of 10-15 repetitions. As you get used to the load, the number of approaches and repetitions must be increased.
- If the load has become habitual, then working weight can be added. You can also reduce the rest time between sets to make your workout heavier.
How to pump up a girl's calves
As a rule, calf workouts for women are no different from men's. In order to pump up calves for a girl at home, you must perform the following exercises:
- Rise on toes. This exercise has several options. First you need to stand up straight, keep your legs together. Smoothly tear off your heels and climb on your toes as high as possible. Then also smoothly go down. It is important not to make sudden movements. To increase the load, you can stand on some kind of stand. The optimal number of sets of exercise is from 3 to 4. If the load seems too low, then you can take dumbbells and rise on socks with weights. The second version of the exercise differs in position and additional load. The initial state is sitting upright in a chair. Keep your feet together. Put extra weight on your knees, which will weigh down, but will not be too high. For those for whom such a load seemed too low, you can try a more complicated option. Rise on toes alternately with each leg. The sophisticated version can be performed both standing and sitting.
- In a standing position, you need to rise on your toes and start walking around the apartment in small steps. At the same time, you must try not to bend your knees.
- Walk the steps for 15-30 minutes. It is advisable to do this exercise with weights. You can step over one step to increase the load on the calves.
- Jumping rope is perfect for those who want to pump up caviar at home. If there is no rope at hand, then the exercise can be replaced by jumping in place. It is important to remember about the technique of performing the exercise and practice only in sneakers. Otherwise, instead of pumped-up calves, you can get a fracture of a toe or leg.
- Squats. There are two options for doing squats to get sculpted calves. The first option is the weighted squat. It is necessary to start with a small load, increasing the load over time. So that when performing this exercise, the emphasis was on the calf, it is necessary to transfer the weight to the socks. It is best to perform this exercise at least several times in the presence of a trainer, so that in the future, the knees will not suffer from improper load distribution. The second option is squats followed by jumping up. An exercise is done without burdening. The number of repetitions is 8-10 times. You must do at least 3 approaches.
- Squats on one leg. This exercise has been familiar to many since the days of school physical education. There, this exercise was performed holding on to the wall bars. One leg must be raised in front of you and begin to squat. It is important to ensure that the body does not lean to one of the edges. It is necessary to perform 5-8 such squats on each leg. If you want to increase the load, then you can do this exercise without holding on to anything. Then you can pump up not only calves, but also learn how to maintain balance and control your body.
How to pump up calves for a man
To pump up a man's calves at home, you can use the same exercises as for women. But to pump up your calves quickly, you need to sweat in the gym. Excellent exercises for the manifestation of relief will be:
- Press with socks in a movable platform. The starting position in the simulator is lying or reclining. Feet must be done up and down movements. The weights are provided by a special platform, the weight of which can be adjusted independently.
- Weighted toe rise. In this case, at the top point, you must linger for 5 seconds. It is important to feel how the leg muscles contract.
- Rises to the socks from a sitting position. To do this, sit in the simulator so that the legs are bent at an angle of 90 degrees. The weight of the burden is selected individually. To keep your legs as secure as possible in the simulator, you can put a couple of pancakes between your knees and the roller. Smooth movements are necessary to do the raises of the legs to the socks.
In order to pump up your calves, you need to use moderate weights and a lot of repetitions. After each approach, it is required to stretch not only the calf, but also the soleus calves.
Don't count on quick results. To pump up calves, you need to spend quite a lot of time training, but the result will delight both men and women.
