Calves are a muscle group that is located between the lower leg and knee and is responsible for the process of foot extension. Trained muscles help to better cope with the loads associated with the movements of the foot and stabilize the position of the foot during running and walking. Beginners who are just learning weight exercises rarely train this muscle group separately. Calves are pumped in isolation only by professionals preparing for performances at bodybuilding competitions. But, even if you are not a professional, our tips will help you strengthen your calves.

The superficial gastrocnemius muscle, which is visible to the naked eye, makes up only about 25% of the total volume of the calves. Under it is a hidden soleus muscle, which accounts for the remaining 75% muscle mass. This separation helps transfer some of the load to another muscle. The soleus part is responsible for the work of the bent knee joint, and the calf part is responsible for the functioning of the straightened one. Thus, when running or walking, the body automatically redistributes the load, allowing you to transfer part of the load like a baton.

The most popular exercises for men and women

For efficient pumping calves do not have to go to expensive gyms and work out with huge weights. For training at home, it is enough only your own weight and the desire to exercise. People in any physical form can perform the exercises correctly, because a variety of different techniques allows you to work even with a large own weight. Each of us involuntarily works out calves during the day, climbing stairs or hurrying after a departing bus.

Let's single out a few simple and effective exercises, for which it is enough own body and a few simple gadgets:

1. Find a ladder, stand on the edge of the step, and try to smoothly perform a toe raise. At the top point, linger for a second and just as slowly return to starting position.
2. Pick up a rope and start doing simple jumps. In addition to training calves, working with a rope allows you to strengthen the heart muscle and improve physical form. For an isolated calf workout, start jumping on your toes.
3. Working with weights does not have to mean expensive dumbbells, weights, barbells and other similar devices. It is enough to take a few bottles of water or put the child on his neck and start to rise smoothly on his toes. If after some time a pleasant burning sensation is felt in the calves, then you are doing everything right.
4. An excellent exercise aimed at developing both the calf muscles and the musculoskeletal system, shoulders, triceps and latissimus dorsi back is called rock climber. To perform it, you need to take an emphasis lying down, in turn pulling your knees to the abdominals. The faster the intensity of the approaches, the more impressive the result will be.

Proper calf training will not only strengthen the muscles, but also make the position of the foot more stable, which will significantly reduce the risk of injury while running and walking.

Women's Calf Workout Program

Any girl striving for a perfect body knows that thin calf muscles contrast sharply with the pumped-up muscles of the legs and buttocks, creating an imbalance and giving the figure an incompleteness. In order for the calves to begin to grow, women need to carefully work out the training program, exercise regularly and gradually increase the load. To comprehensively work out the part of the legs between the lower leg and the knee, a complex set of exercises was developed to achieve impressive results:

Standing up on toes

This exercise can be performed both at home and on a special simulator. To complete the approach, it is enough to put your toes on the edge of the step or a stable platform and smoothly rise to the top point, linger on it for a second, and then return to the starting position. It is important not to bend your knees, to perform an isolation approach with your ankle joint and not to pause at the bottom of the amplitude. Pick a weight that will allow you to lift without sacrificing technique. Too much weight can lead to injury.

Seated knee raise

Sit on the edge of the bench and place a wooden block or any other support under your toes. Put a weight on your knees and begin to gently lift your feet to the top point. After pausing for a moment, begin to slowly lower your ankle to its original position. This exercise effectively affects the soleus muscles.

Toe squats

Grab a weight and start doing classic squats by moving the support to your toes. As a result, the load will move from the muscles of the thighs and buttocks to the calves.

Walking on toes

Stand on your toes and walk around the room. If the exercise seems too easy, then take a pair of dumbbells or heavy objects.

Climbing stairs

It is enough to take the weight and start to smoothly climb the stairs on your toes. To increase the load on other parts of the leg muscles, you can step over one step. One approach lasts 10-15 minutes until the calves are completely exhausted.

Pick up optimal weight weights so that the number of repetitions per set is between 15 and 30. In total, 3-5 sets of each exercise should be done per workout. Classes can be completed only when the calves are completely "clogged" and are not able to complete even one extra repetition.

Calf training program for men

Exercises for the male sex are performed with the highest possible weights and intensity. For effective growth volume and strength of the calves, you need to choose such an additional weight that will allow you to perform from 4 to 8 repetitions per approach.

Indicative exercise program for men:

• lifting on toes from a standing position on the calf muscles;
• lifting on toes from a sitting position on a bench or simulator for soleus muscles;
• bench press with socks on a special simulator for the calf muscles;
• "Donkey" rises on socks with a partner.

Most effective exercise for the calf muscles, allowing them to completely “score”, are lifts on the toe, standing on one leg. Its implementation not only promotes muscle growth, but also significantly strengthens the ankle joint, allowing you to support the foot in correct position and avoid injury while walking and playing sports.

The intensity of classes and the duration of the programs

Calves are one of those muscle groups that are under tension every day. Walking, running, climbing stairs - all this creates a fairly serious load on this muscle group. It is best to purposefully train calves no more than 1-2 times a week, allocating no more than 15-20 minutes for this activity.

To improve results and shock the calf, try to constantly introduce new exercises and constantly change their sequence. Remember that the more weight you choose, the more strength results will increase. For muscle growth, weights are ideal, allowing you to perform from 8 to 15 repetitions per approach. Training should be completed only when the muscles are completely exhausted.

To avoid possible injury and loss of motivation, novice bodybuilders must adhere to a few mandatory rules:

Calf training can be included in any bodybuilding program, combined with the study of other muscle groups. Unlike the muscles of the thighs and buttocks, even with the most intense workout calf, the athlete in the morning is unlikely to feel discomfort the next morning. Strong calves will complete the figure and help prevent injuries to the knee and ankle joints.

Hello our dear friends! Every girl wants to have Beautiful legs, and for this it is sometimes not enough to be limited to the absence of fat, it is also necessary that there are beautiful contours formed by the muscles. And to achieve such a result, you will have to sweat a lot. If someone else does not know, then there is a whole system of how to pump up the calves of a girl's legs at home. This is a row exercise, which are designed specifically for the shins.

But first you need to know that muscle grows due to constant loads on the legs, while forming the structure of the lower leg. Therefore, daily exercise will help to acquire a beautiful relief. Over time, your legs get used to physical activity, so to achieve the desired result, its gradual increase is required. So let's figure out how to pump up leg games.

Physical exercises for training calves

The most common exercise is rise on toes. When performing this action, it is better to use such a surface so that you can lower your heels, below the level of your socks - this method will help increase the load. For example, it can be a small step or a special step platform. In this exercise, you must correct technique.

• Do not bend your knees (only a very slight bend is allowed).
• Only the muscles of the lower leg should work.
• Do not interrupt the process so that the muscles do not rest.
• Try to do the maximum load. In the “heel down” position, the shin has the maximum stretch, and when lifting the heels up, try to linger for a few seconds.
• Smooth pace of movement.
• Correct distribution of body weight.
• Do not overdo it with physical exercises, so that stretching does not occur.

The second exercise, which helps to form the relief of the calves, is performed lifting on toes, only in a sitting position. For maximum effect you can use special simulator, but improvised means are also suitable. You can perform a workout with special weights on your legs so that the result is as effective as possible.

A bar can serve as a substitute for a simulator, the main thing is that the heel falls below the horizontal surface on which the toe rests. The technique is similar to the previous one.

To get the expected result, these exercises are quite enough. A little effort and your shins will achieve the desired shape. Do not be nervous about the fact that the calf muscles will become very large, this will require completely different loads.

Moreover, using the method of how to pump up the calves of the legs at home, you will definitely know when to stop. If you want to accelerate the accumulation of muscle mass in the shin area, then do additional exercises after completing the main complex.

Additional loads

• Squats with extra weight.
• Regular walking on toes.
• Load jumping.
• Daily run.
• A ride on the bicycle.
• Rope jumping.
• And also any physical exercise, which put tension on the ankle part of the legs - you can even run up the stairs, stepping on the steps only with toes.

All that this scheme requires is compliance with the necessary rules. First, never start a workout without a warm-up, because it is considered the key to successful physical education. Secondly, constantly increase the pace, just do it gradually.

Each action should be performed fifteen to twenty times. And at the end of classes, do a small fixing massage. Any girl who decides to pump up her calves should take the stairs more often and also practice

pumped up calf muscles look beautiful. To pump them up, you need to apply quite a lot of effort. The difficulty of working out this muscle group lies in the fact that they are involved in Everyday life, and, therefore, are accustomed to constant loads that fall on the legs while walking. Therefore, it is very important to select the most effective and effective exercises.

Of course, the best way to train gym where everything is necessary equipment and sports equipment. However, there are no less effective exercises that allow, with patience, achieve your goals at home. The main thing is to give training enough time and attention, but within reasonable limits, avoiding overtraining and overload. If the loads are too large, then the calves begin to hurt. This signals the need to reduce the intensity. The feeling of fatigue and burning testify to the correctness of training. There shouldn't be any pain.

Do not question the fact that weak and thin legs do not paint a man, especially if he has a pumped and powerful torso. Such a disproportion looks quite comical. The figure of an athlete looks completely different if the legs are perfectly worked out and decorated with an attractive relief. And to achieve this, you need to correctly and competently organize the training of the calf muscles. This allows you to have a clear idea of ​​​​how this muscle is arranged.

Gastrocnemius is called located on the back biceps. At first glance, it may seem that she is one, but in fact there are two muscles. Such a misconception is due to the fact that you can only see and feel the upper one, under which there is a second one, called the soleus. It is the “invisible” muscle that is responsible for the volume. Increasing, it affects and, as it were, inflates the upper one.

During running and walking, both muscles are involved at once. A constant load does not always give the desired result. The main reasons for this may be the following:

• choosing workouts with too low an intensity;
• a similar effect, that is, the lack of a set of volume, gives an overabundance of loads;
• improper training.

For the competent compilation of a training complex, it should be borne in mind that the lower (soleus) is worked out in a sitting position, and the one located above it (superficial) - in a standing position. To get the maximum result, it is necessary to use both the lower and the upper in the training.

The key to success is not the incessant repetition of the same exercises, but hard weight training. The frequency of classes should be moderate. It is recommended to train once or twice a week, but no more. Otherwise, it will cause an overload and the result will be the opposite of what you want.

The frequency of training should be such that the cardio loads present in the schedule, if any, are carried out before working with iron. It is best to work out the calf muscles at the end of the workout on the legs, and start with the soleus, since it is stronger than the superficial one.

How to start training on the calf muscles

It is necessary to proceed to the direct implementation of the exercises after a warm-up - warming up. An excellent solution would be a massage, you can do it yourself. There is no difficulty in kneading and massaging the calves yourself. In addition, it is required to stretch the fingers and ankles. These "measures" are the prevention of sprains.

You need to start with the simplest exercises that are warm-up, they can be performed at home.

Calf exercises at home

Starting position

Stand up, keep your back straight.

Performance

Rise up slowly on your toes. Try to do this so that the heels are as high as possible. Next, take dumbbells. When it is difficult to maintain balance, you can hold on to the support with one hand, and take only one weighting agent.

To complicate the exercise allows alternate execution, first on one and then on the other leg. The main thing is to do it with weights.

Perform the spring 3-4 approaches, 30 in each.

You need to do the exercise slowly.

A simple but effective exercise, the essence of which comes down to walking on toes for some time. The main thing is to try not to bend your knees.

Go up and down the stairs until you feel fatigue in your muscles. You can just walk or step over the stairs. It is better to alternate both approaches.

These exercises are very simple, do not require the use of simulators, and can be easily performed at home.

Instead of a platform, ladder degrees can be used.

Starting position

Keeping your back straight, stand on the edge of the platform or on the step with your toes.

Performance

Rise on tiptoe as high as possible, and then lower your heels all the way down to clearly feel the stretch in your ankle. You can lean against the wall with one hand, and take a dumbbell in the other hand.

Change the position of your legs. Keep your feet parallel, then move your heels or spread your toes. A combined approach to the exercise will allow you to work out different parts of the calves. The parallel position of the feet is aimed at developing the middle part, the shifted heels are on the inside, and the socks are on the outside.

Very complex and difficult exercise with a high load.

Starting position

Sit down, take dumbbells in your hands.

Performance

Jump out of the accepted position as high as possible.

Complex for the gym

The exercises below are specific. They are aimed at pumping up both the superficial and soleus muscles separately, and are performed using simulators.

Similar to those done using dumbbells at home, but performed on a simulator.

Starting position

Stand with your toes on the supporting step, and put your shoulders under the stops. At the same time, the heels should be lowered, tension should be felt in the calves.

Technique

Rise as high as you can on your toes.

Hold for a few seconds in the extreme position.

Toe press

They are done on the leg press machine, which is an extremely effective sports device that perfectly copes with working out all the muscles in the legs and pumping up the calves.

Starting position

Lying on the simulator, straighten your legs, squeezing out the platforms, fix the stops.

Technique

Remove the platform from the stops, squeeze it with your socks, return to its original position.

Use restraints to avoid injury.

Weighting agents should be selected similarly to pancakes when doing squats using a barbell. The optimal weight is considered to be one that allows you to perform a maximum of eight repetitions and no more than three or four sets.

Too thin and frail calves do not even decorate very slim girl. However, this area is difficult to correct with the help of physical exercises, which is why the answer to the question of how to quickly pump up thin calves is of great interest to many girls.

How to pump up beautiful calves for a girl?

The muscles of girls differ from men's in longer muscle fibers. Therefore, it is much more difficult for women to build muscle. A girl who wants to pump up her calves at home needs to start with exercises such as lifts and “springs”. These exercises are performed in several sets of 30-100 times.

1. For lifts, you will need a low stand or step platform. Stand on the platform on your toes, and let most of the foot remain unsupported. Then begin to rise on tiptoe and lower yourself down, trying to touch the floor with your heels. This helps not only to pump up the calves, but stretches them, making them more elegant. In addition, this simple exercise makes it possible to separately work out the problem areas of the calves. The middle zone of the muscles is loaded when lifting with parallel feet, inner part calves are worked out with divorced socks and flattened heels, outer part- with flattened socks and divorced heels.
2. The "spring" exercise is similar to lifts, but is performed on the floor. First you need to rise as slowly and high on your toes as possible, then quickly lower your heels almost to the floor, and then slowly rise again. To increase the load, you can pick up dumbbells or other weights. Another more difficult version of the exercise is first on one leg, then on the second.
3. If you have very little time for classes, pump up your calves during everyday activities - for example, walk around the house on your toes. Try to rise as high as possible, feeling muscle tension. Take small steps when walking, and practically do not bend your knees.
4. Perfectly pumps up the muscles of the calves and walking up the stairs. If you have time, go up and down the stairs of your house several times (best with dumbbells in your hands). Better yet, stop using elevators and take the stairs whenever you can. In addition, for the beauty of calves, it is very useful to give up transport and walk more. For the normal formation of leg muscles, you need to take at least 10,000 steps a day.
5. Jumping rope is another recognized way to build calf muscles. This exercise is a must for gymnasts and ballerinas, who have well-developed calf muscles. You need to jump for a long time until your legs get tired, for greater effect you can jump out of the squat.
6. You can increase the volume of the calf muscles with the help of hiking, running and exercising on an exercise bike.

After each lesson aimed at pumping up the calf muscles, you need to perform exercises on, otherwise you may be injured or the calves will become too massive. But remember that during the stretching exercise you can not apply too much effort to the muscle, otherwise you risk pulling it. Watch your breathing - when stretching, it should be calm and deep.

Try this exercise for example. Sit on the floor, bend one leg, stretch the other. Throw a towel ring on the foot of the outstretched leg and gently pull on it, stretching the calf muscle. Hold this position for 20 seconds and repeat the exercise for the second leg.

The next exercise is performed while standing a meter from the wall. Without bending your back, rest your hands on the wall with both hands, then continue to approach the wall with your face, while the body should remain straight, and the feet should be completely pressed to the floor. When you feel a stretch in your calf muscles, hold the position for 20 seconds.

Beautiful calves are the first and indispensable condition for slender and beautiful legs. Therefore, the question of how to pump up caviar at home is especially popular. It is worth noting that the fears of many that these muscles are very easy to pump are groundless. In fact, the opposite is true - this muscle group is quite difficult to work out, and it is almost impossible to make the legs massive. A special set of exercises will help pump up the calves at home, give them desired relief and make your legs slim.

Features of training for working out the calf muscles

Before pumping up the calves, the girl needs to know that this muscle is located in the back of the lower leg. It starts at the knee and ends at the Achilles tendon. The calf muscles need to be worked out very carefully, only then they will look toned and graceful. At the same time, the answer to the question of how to quickly pump up caviar is not at all complicated. It is enough to perform a few simple exercises daily, and you will quickly achieve the desired effect.

You can pump up your legs, and in particular the calf muscles, different ways: at home or in the gym. It is clear that in the hall when using heavy weight results will be noticeable much faster. The main muscles of the legs will become visible quickly enough. Of course, the question of how to pump up calves at home is primarily of concern to the female gender. But exercises for these muscle groups will also be useful for men. The only thing to remember is that the stronger sex requires a large load. For women, the weight of dumbbells is from 3 to 10 kg, for men - from 5 to 20 kg.

Cons of a heavy load when working out the calf muscles

Thinking about how to quickly pump up the calves of the legs, many try to increase the load. But at the same time, it is worth remembering one significant disadvantage that many athletes face who need to jump high and run fast. To make their legs strong and enduring, they have to work with a lot of weight. As a result, tissues develop in the muscles that make the legs strong, but not very beautiful. Therefore, you need to select the weight carefully, only in this case your calves will be drawn sufficiently, and your legs will retain dexterity and speed.

Features of the structure of the calf muscles

Human calves consist of two types of muscles responsible for flexion and extension of the leg at the ankle joint: the calf and soleus. Therefore, in order to create the necessary load on these muscles, one should unbend and bend the feet. The gastrocnemius muscle is worked out by lifting on toes, and the soleus muscle is worked out when performing exercises with lifting the heels from a sitting position. To make the result faster and more noticeable, you should combine all types of exercises.

Calf Strengthening Exercises

To accomplish this simple exercise you will need two dumbbells. Stand straight, legs 10-15 cm apart from each other. Now slowly rise on your toes and just as slowly lower your heels to the floor. Repeat the exercise at least 15 times. For the next exercise, you need a small platform. Anything can be used: a book, a step, and so on. You also need dumbbells. With dumbbells in hand, stand on a hill so that your heels are off the platform. Then gradually lower your heels, but do not touch the floor with them. On the count of "one" rise on your toes, and on the count of "two" - lower yourself. Please note that the exercise will be effective if performed as slowly as possible. You need to do two to four sets of 20-40 repetitions each.

Exercises for the calf muscles with a stool or fitball

To know how to pump up calves at home using a stool or fitball, you need to remember next exercise. You need to sit on a stool (fitball) so that the hips are parallel to the floor, and bend your legs at a right angle. Take dumbbells in your hands and place them on your knees. On the count of times, lift your heels and transfer the weight to the toe. You can raise your knees. On the count of two, return your heels to the starting position. You need to perform this exercise slowly and smoothly, without sudden movements and jerks. For greater efficiency, the knees should be raised as high as possible. Do three to four sets of 40-60 reps each.

Calf Squats

And again, dumbbells, with which it is easier to solve the problem, how to pump up calves at home. We take dumbbells in each hand, bending our elbows so that they are at the level of your ears. Stand up straight, feet shoulder-width apart. Now get up on your toes and start squatting. Take your buttocks back, your back is straight. When you reach the bottom point, return to the starting position. Do 12-15 repetitions. If you find it difficult to perform this exercise with dumbbells, then you can simply stretch your arms forward.

You can strengthen the calf muscles with such a simple and effective exercise. Take a sitting position, then slowly rise on your toes. At the same time, try to keep your socks turned out, your feet should be shoulder-width apart. If you use dumbbells, then you can press your hands to your hips, if you work without weights, then just put them on your belt. While in this position, start lifting your heels off the floor, 10-20 times. First one by one, then simultaneously. It is worth noting that this exercise it is useful not only for the muscles of the calves, but also for the thighs and buttocks. In principle, the above exercises will be enough to keep your legs strong and beautiful. You can perform them sequentially, if necessary, repeating the whole complex several times.

Cardio training and aerobics

A set of aerobics and cardio exercises are great for tightening the calf muscles. These include running, jumping and swimming. It is enough to do just half an hour a day at least three times a week. Take, for example, regular running, which is not only a great cardio workout, but also a great workout for the legs, including the calf muscles. In addition, you need to work out not only the calves, but also the muscles of the buttocks and thighs. And jogging - great exercise helping to make your legs fit and beautiful. It is better to start training with a run on short distances within 15-20 minutes. Every day, increase the duration of the run by 5-10 minutes, bringing the training time to an hour.

An approximate set of exercises to strengthen the calves

1. Stand straight with your hands on your waist and rise up on your toes. Do three sets of 20 reps. After some time of regular training, the exercise can be complicated by picking up dumbbells or kettlebells.
2. An effective exercise that helps solve the problem of how to pump up a girl’s calves is the “bicycle”. Take a lying position, raise your legs, bending them at a right angle. Then start imitating movements with your feet, like riding a bicycle. It is worth noting that when performing movements, one must not forget to bend the foot, since this is what most affects the calves of the legs. Of course, if you have such an opportunity, then you can simply ride a bike regularly, which is much more effective than simple exercises.
3. Put your heels together and your toes apart. Slowly and smoothly rise on your toes, and then sit down slightly, spreading your knees to the sides. Then rise back up on your toes and lower your heels to the floor. The exercise should be performed in two sets of 20-30 repetitions.
4. Lie on your stomach with your legs extended and your face in your hands. Gently bend your knees so that your heels reach your buttocks. Then straighten your legs and put them on the floor again. You can perform this exercise with both legs at once, or alternately.

When thinking about how to pump up the inner calves, first of all, pay attention to squats, since squats are the most effective for the legs. You can squat with weights, but you can without it. At the same time, remember that when squatting, part of the load falls on the lower back, so it’s better to do it under the supervision of a trainer who will select the right load for you and be able to show the correct technique for performing this exercise. In addition, improper squatting can lead to knee injury, and if you strictly adhere to the technique, then this risk completely disappears. To know how to pump up the calves of a girl's legs and not harm her health, you need to take into account all the recommendations.

During squats, it is very important to control the position of the body: when lifting from a squat position, the body should be even. You can make it easier for yourself if you take a deep breath and hold your breath before starting the ascent. Also, experts recommend periodically changing the position of the bar when doing squats with weights - two workouts to keep it in the back, two in front.