When it comes to pumping up muscles, then, first of all, they talk about the arms or back, but for some reason they remember about the legs less often. Meanwhile, it is the load that the calf muscles withstand largely determines the successful results in both individual and team sports.
Instructions
Step 1
Strong calves determine both the power of the blow (in combat forms) and the stability of the body when moving (for example, in football). Nevertheless, sometimes it seems that bodybuilders pay more attention to this part of the body than those athletes for whom legs are an important aspect of achieving victory.
At the same time, a variety of workouts for calf muscles allow many to improve their volume and strength almost from scratch. All training can be divided into two parts: field conditions and gym.
Step 2
In the first case, we are talking about the load on the calves of the legs, which people receive in the course of overcoming long distances. Simply put, you want your calves to be in constant physical tone - start walking and running regularly. At the same time, strive to constantly increase the load. For this, not only an increase in the distance of the races, but also a complication of the route is suitable. Prefer rough terrain to highway: the hilly trail will put your muscles to work every time you climb. If there are no mountains or even small hills nearby, then a bridge or a staircase in a high-rise building would be a suitable option.
Step 3
Combine cross-country races with weight training in the gym. For example, a leg press trainer assumes the distribution of loads on the calves. It is possible to work out each leg in turn, or a synchronous press. Try to use a weight that is adequate for your ability. It is just as easy to injure your leg through negligence as it is with exercises on your back or arms.
Step 4
By the way, another way of pumping calves just involves the involvement of other parts of the body in the process. In this case, you need a bench press that you hold behind your shoulders while standing. Holding the projectile, slowly rise on your toes, lingering in the highest position. Then again stand on a full foot. Such an exercise will not only create the necessary load on the muscles of the legs, but also have a positive effect on your posture.
