Exercises for calf muscles

The female perception of beauty is radically different from the male vision of the beautiful. While men, sweating in gyms, make the muscles of the legs embossed and clearly visible, the girls are preoccupied with the question: how to give the legs an elegant fit form? Yes, so as not to visit the gym for this? This is quite possible at home, you just need to choose the right exercises and determine what kind of problems you want to overcome.

You should pay attention to the legs of dancers and gymnasts, they do not use special simulators and shells to make their feet perfectly fit. Due to their profession, they simply move a lot, performing elementary exercises. Do not forget about the main rule of beauty and health - it is necessary to take 10,000 steps a day.

You can adjust the form of IKR using training, which should be carried out twice a week for 15-20 minutes. It is not necessary to visit the gym, you can choose a set of effective exercises for the IKR legs at home and do it in their free time. It is only necessary to remember that the calf muscles are very hardy, because we are able to overcome long distances with their help. But at the same time, the IKR muscles are poorly increased, so you will have to work on their relief without sparing time and effort.

Exercises for IKR are better to start and end with stretching muscles. Once every 1-2 weeks, you can completely replace the training with stretching to work out ligaments and tendons.

Exercises for ICR Stretches for stretching

Stretching prepares the muscles of the legs for physical activity, warms them, making them elastic. This is necessary in order to avoid ligaments during exercises.

It will take only 10-15 minutes to perform this small complex.

1. Get up exactly, legs together. Make shallow squats without separation of the heels from the floor.
2. Sit on the floor. Put your feet in front of you, with your hands to lean on the floor behind you. We begin the exercise for the IKR with the left leg. With a sliding movement, pull it to you as close as possible. Then proceed to stretching the right leg. Next, perform the exercise with two legs at the same time. Gradually, the amplitude of the stretch will increase, try to pull the feet to the buttocks.
3. Stand up exactly, set the left leg back to your fingers. Dip the left leg to the heels due to muscle stretching, without bending the leg at the knee and without moving the body. This is done with another foot. To avoid excessive muscle stretching, perform the exercise at a slow pace.
4. Stretching near the wall. Stand near the wall at an extended arm, put your legs together. Lean forward, resting his hands against the wall. The tilt is performed by stretching the muscles of the IKR, the back and knees cannot be bent. The heels are steadily on the floor. Follow the tilt further, bending your hands at the elbows and trying to touch the walls with your shoulders.

Exercises to reduce the calf muscles

Starting to training to reduce the calf muscles, several rules must be observed:

1. So that the muscles do not increase, you can not use strength loads.
2. Be sure to turn on exercises for stretching. They will make the muscles elastic and fit.
3. Beautiful muscles and a beautiful body are proper nutrition. Founding with chips and hamburgers, it is simply impossible to make the muscles fit and elegant.

Basic exercises to reduce the ICR:

1. Springs. Stand exactly on a hard surface. Climb with tiptoe slowly, to the maximum height. Slightly lower the heels, then raise again. Make 3 approaches 30 times.
2. The second exercise is more complicated. Perform the same springs, but on each leg in turn.
3. Ticky walking. Climb on the socks, walk in small steps, straining the calf muscles. Keep your legs absolutely even, not bending at the knees.
4. Walking up the stairs. It is recommended to alternate climbs and lowering the stairs. Perform at least 15-20 minutes.
5. You can reduce the calf muscles, jumping on a rope 2-3 times a week for 10 minutes. In addition to the fitted IKR, a slender figure and a great mood are guaranteed. Perfectly pulls the caviar, running.

Exercises for weight loss of calf muscles from step-aerobics

These exercises are considered the most effective for reducing the ICR. To achieve the visible result, 2-3 lessons per week are enough. The exercises of the step aerobics consist of repeated repetition of simple monotonous movements, so rhythmic mischievous music will help to make fun and attractive. For classes you need a special platform, which can be replaced with a regular step, thick book or other flat item.

In order for the exercises to reduce the IKR productive, such rules of the step-aerobics must be followed:

1. 30-40 minutes before classes, drink 2 cups of clean drinking water.
2. You can put your foot on the platform only with a complete flat foot, you can not perform exercises on the socks.
3. All movements perform only with legs, not a spine.
4. You can not make jerks and sharp turns, it is necessary to perform movements rhythmically at the usual pace. This will help to avoid stretching and injuries.
5. During the training, monitor the posture, the back should be straight.

Steppensions for calf muscles:

1. Starting position: standing, near the platform. Put the left leg on the platform, then put the right leg nearby. In the same order, rearrange the legs back to the floor. The same exercise, but start with the left leg.
2. Put the left leg on the platform, bend the right leg in the knee and raise up. Return the right leg to the floor. Put her left leg next to her. Perform the same exercise with another leg.
3. Put the left leg on the platform, raise the right leg and put it on the floor again. Perform the same movement from the right leg.

Exercises to increase the calf muscles

The problem of some girls are very thin legs. Sometimes it is just a physiological feature, and often it is due to diets and weight loss. A sharp restriction in the protein diet can lead to “disappearance” of muscles. In order for the legs to acquire the desired reliefs and look great in short shorts and skirts, you need to get down to business.

1. The main exercise for increasing the calf muscles at home is to climb socks. The exercise will require a thick book and chair. Sit on the edge of the chair, follow the posture. The back should be flat, the shoulders are straightened. Put the book on the floor, put the fingers on it, for this, bend your knees at right angles. Slowly lower the heels to the floor, do not put on the floor. Also smoothly raise the heels up, standing on socks. To perform the same exercise with burden, you can use dumbbells or a plastic bottle of water. To do this, just put the item on your knees. Perform 3 sets 30 times.
2. Rise on socks with dumbbells. Get up exactly, dumbbells hold in outstretched arms below on the sides. Climbing to the socks smoothly, then also slowly returning to the starting position. Repeat 15-20 times.
3. Exercise Rise socks with dumbbells, heels in the air. It is performed similarly to the previous one, the only difference is that the heels do not touch the floor, but are constantly in high condition. Make 15-20 repetitions.
4. This exercise for the calf muscles for women fit the fitness-trainers consider the best to give the volume of caviar. The starting position is the squat "Plie". To do this, put the legs shoulder -width apart, wear the socks out, make semi -adventure. Hands on the waist. You can use weighting agents by pressing dumbbells with your hands to the hips. The exercise consists of 2 parts. At first, the heels take turns lifting, at a slow pace. Then go to the rise of 2 heels at the same time. Perform each part of the exercise 15-20 times. During the squat, do not forget to keep your back even and monitor the posture. Performing this exercise, you can tighten the muscles of the hips and buttocks.

To increase the inner part of the IKR, socks must be expanded, as the description of the exercise is described. To increase the muscles on the outside of the legs, wear socks inside, one to the other. If the feet are parallel to one another, exposure is carried out on the back surface of the calf muscles.

Do not forget to do stretching after the set of exercises. This will relieve unpleasant sensations in the muscles of the legs.

Exercise for calf muscles. Video

A few simple exercises to reduce the ICR.