Exercises for calves

Every woman wants to be the owner of slender legs, but if you have heavy calves, the trouble is remediable. This can happen in two cases: if you have a significant fat layer, or if the calves are pumped up and you have an excess of muscle mass on the calves. In the first case, exercises are needed to burn fat. In the second case, the muscles are in a super-tone state, they need stretching movements. In order to determine what you need, we will do the following. With two fingers we try to pinch ourselves for caviar. If it turned out very easily, it means that the fat layer is present and, accordingly, you need the first complex. If you can not pinch, use only the second option.

Exercises in order to build muscle

Help to increase muscle mass calf exercises associated with lifting on socks. But keep in mind that the calf zone is a difficult muscle, and the result will have to work. When performing the exercise for calves, be careful not to overload the spine.

Standing on the toes. Put a three-dimensional book on the floor. To support a row, place a chair. Take the dumbbell with your left hand. Stand on the book with both feet so that the heels are hanging. If you fall on your heels, your feet should only touch lightly on the floor. The right leg, bent at the knee, lift in such a way that the right foot is at the level of the left knee. Now lower the left heel as low as possible. Carefully stand on your toe and lower your right leg. Put the dumbbell in your right hand and do the exercises for calves symmetrically.

Rise on toes while sitting. Sit on the very edge of the chair, straight back. Place a large book under the feet. Clamp the dumbbell between your knees. Bend your knees and raise them so that only the tips of your fingers touch the book. Touch the floor with your heels. Now slowly, carry the center of gravity until you stand on your toes. Then slowly lower your heels onto the book.

Stretching for trained calves

Extension of the calves of the foot with an emphasis in the wall. Approach the wall, touch it with both hands. Slightly bend, one leg forward and slightly bend, and take the other back with a straightened knee. The toe of the leg, left behind should look straight to the floor. Press the heel of the back leg down and push the hips slightly forward. Feel the muscles of the leg stretch . Do this exercise for calves for 15 seconds. Change the position.

Drawing the calf for a sock. Straighten, step back with your right foot. Lean on your right foot. Lean over. Grab both hands with your left toe and gently pull it toward you. The back is straightened. Hold yourself in this position for 20 seconds. Stand up, shake and make a symmetrical move.

When our body has to undergo physical exertion, it receives energy from three sources. From sugar in the blood, from glycogen in muscles and from fat in fatty deposits. It is in this sequence. Therefore, in order to begin to split fat deposits, you need to perform exercises for calf legs for at least 30 minutes.

Contrary to popular belief, dietary restrictions will not lead to anything good. This does not increase the rate of weight loss, and your health will only get worse. The best thing you can do is just replace high-calorie foods with low-calorie foods.

The optimal regime for performing the calf exercise is 2-4 times weekly. The duration of each workout is at least 30 minutes. Do not despair if after one or two classes you will not see a tangible result. The persistent effect of exercise for calves, you will find after a month of training, not earlier.

Pay attention to the fact that after exercising muscles have time to relax and relax. To help yourself, you can do a relaxing massage.