It is impossible to imagine a harmoniously developed body without well-pumped calf muscles. The difficulty in working on calves is that they, like no other muscles, depend on genetics. Moreover, the calf muscles are used daily, so in order to pump the calf muscles, you need a lot of patience and the strongest loads. It is necessary to load the gastrocnemius muscle every workout so strongly that after completing the exercise cycle, walking is difficult.
Necessary
subscription to the gym
Instructions
Step 1
Stand under the barbell with your toes raised. Place the barbell on your shoulders and lift it off the rack. Stand on tiptoe, keeping the barbell on your feet, flexing your calf muscles with force. Do the exercise as slowly as possible, controlling the movement of your body every second. Slowly lower yourself onto your heels. Do five to six sets, each with ten to twelve repetitions.
Step 2
Use a specialized calf training machine. Adjust the height of the treadmill and the weight it uses. Stand under the support of the simulator, put the toes of your feet on a dais. Sharply push the body up, standing on tiptoes and holding the support with your hands. Freeze at the top, then slowly lower yourself onto your heels. Do fifteen to twenty reps and five to six sets.
Step 3
Stand with one foot on a dais, holding a kettlebell in your hands. Stand on tiptoe, firmly contracting the calf muscle. Freeze at the top for a couple of seconds and slowly lower yourself. Do five to six sets, fifteen to twenty repetitions each for each leg.
