The calf muscles are not sufficiently developed portion of the body of a modern person. This prevents a sedentary lifestyle, lack of physical activity. Developed special exercises, strengthening the legs. They are convenient for fulfilling at home and are suitable for the gym. The main function that calves is performed is to hold the balance and direction of the foot in motion.
Since work with the leg muscles will be one of the exercises performed, you need to start from the total warm-up. Next, when it comes to a turn to study the icy muscles, the body will already be quite flexible.
How to pump caviars - Exercise 1
Lifting on socks, standing with weight (dumbbells, rod). Exercise with dumbbells is performed similarly.
- For lifting standing with burdens, two pancakes will be required to which man becomes socks.
- A rod is taken with an additional weight (or without it).
- Feet are conveniently located on pancakes in the width of the shoulders.
- The housing is straightened, spin smooth. Equilibrium is held by balancing the entire body. Periodically touch the floor with the back of the foot.
- We rise on socks, dropping heels to relax.
How to pump up caviars - Exercise 2
Working with weight (dumbbells, rod) in the sitting position.
- For this exercise, you need to comfortably sit on the bench, legs become on the width of the shoulders.
- A dumbbell is installed on each leg (slightly above the knees). In the case of working with a barbell, it serves a partner, because in the sitting position it is inconvenient to take such a weight from the floor, and besides, it simply arises danger to be injured.
- The leg rises on the socks and falls on the full foot, lingering for a few seconds in the most intense point.
How to pump up caviars - Exercise 3
Lifting on socks under the tilt of the housing with weight. It can also be performed without additional load, straightening forward as much as possible.
- This exercise is called a different "donkey". A person becomes a support for which he will hold his body at an angle of about 60 degrees.
- Hands are fixed in a comfortable position. The back holds the angle. Feet are located in the width of the shoulders.
- Another person neatly sits on the lower back. Landing should be as comfortable as possible for both sides.
- Movement on the socks up, and lingering for a few seconds down.
How to pump up caviars - Exercise 4
Lifting on one leg sock alternately. Performed with dumbbells or without them.
- A person becomes the front of the foot on the platform. The heel hangs in the air. The non-working leg is semi-bent, reserved back.
- One hand is used to hold equilibrium. Another hand is located along the body and holds the dumbbell.
- At the highest point, they delay for a couple of seconds and lower the heel parallel to the floor.
How to pump caviars - Exercise 5
Roll on heels. It is allowed to perform with an additional type of dumbbell type.
- Smooth body statement, you can with low support for keeping equilibrium. Or with hands straightened in front of them.
- Feet are located in the width of the shoulders. Socks look straight (not in the side, not in the middle).
- Smooth rolls (boat movements) are performed from the heel sock and back with short fixation in the intense position.
How to pump up caviars - Exercise 6
Movement on socks.
- Imagine yourself sophisticated ballerina. The legs, the back is smooth, the head looks in front of him, hands support their heads.
- In small steps to the smooth surface we move forward and backward. Without a hurry, trying to feel good caviar well.
Any exercises performed in the gym or at home should be completely safe for human health. Properly completed exercises will not create problems with joints, muscles, tendons, etc. In time, the informed person in treatment does not need! It is better to receive information from several sources: from the Internet (independently reading articles, selecting the material), the coach in the gym and at the sports doctor who specializes in the preparation of athletes for competitions and can give advice on the functional capabilities of the body.
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