Learn how to make a girl's legs attractive using completely simple exercises. The girl's desire to take hold of her body and start visiting the gym is only welcome. Today more and more lovely ladies decide to take this step. It is quite obvious that you need to prepare yourself for serious work, because it is simply impossible to achieve a good result without effort.
Many girls focus on the buttocks in training and at the same time forget about the calf muscle. However, it is he who is able to give the legs additional harmony and make them even more attractive. This article will tell you how to pump up a girl's calves.
Calf muscle anatomy
To achieve the desired result in fitness, you must have a certain set of knowledge in various fields, for example, anatomy. Knowing the anatomy of all muscle groups will help you find the right exercises for great results.
The calf muscle is located on the back of the lower leg, and its surface layers consist of bundles of tendons. You must remember that caviar has two sections - external and internal. The first of them is large, and the second is located symmetrically under the outer one.
Both sections of the gastrocnemius muscle limit the popliteal cavity, and below they are attached to the middle of the lower leg, which smoothly passes into the Achilles tendon. This muscle has two functions - it stabilizes the body during movement, and also provides the movement of the foot back and forth. In addition to the calf muscle itself, this group should also include the soleus and peroneal longus muscles.
How to pump up the calves of a girl in the gym?
Knowing the anatomy of this muscle, it is necessary to draw up the correct training plan. Let's say right away that the basic principles of bodybuilding are applicable to any muscle, regardless of its size and location on the body - training should be regular, and the load gradually increases.
For the hypertrophy processes to be activated in the body, it is necessary to force the muscles to work actively, which will create sufficient stress. At the same time, we must not forget about the importance of rest, because muscles do not grow during training, but after its completion. With regard to calves, it is enough to pump them once or twice a week.
The leg muscles have high endurance and each new activity should be somewhat heavier than the previous one. This can be achieved by increasing the number of sets and reps, as well as increasing the working weight of sports equipment. It should also be remembered that in addition to training, you need to move more in your daily life. We recommend that you abandon the elevator if there is one in the house and walk more. This will help you achieve your goals.
Now we will move on to considering those movements that will help you answer the question of how to pump up the calves of a girl's legs. If you are a beginner fitny, then at first work only with your own body weight. In the future, you will need weights.
Standing Calf Raises
The exercise can be performed on a step platform or on the ground. Legs should be at hip level. Bend your knees slightly to relieve stress on your joints. In situations where you are working on a step platform, in the lower end position, the trajectory of the heel should fall below its level.
This maximizes the involvement of the target muscle. Scientifically speaking, at the upper end point of the amplitude of movement, the muscles are stretched as much as possible, and at the lower end, they are reduced accordingly. It is very important to perform the movement without pause so that the muscle is in work throughout the entire set. Perform the movement until you feel a slight burning sensation in the calves, but at least ten repetitions. After that, rest for 30 to 45 minutes and do two or three more approaches.
We also draw your attention to the fact that there are two more variants of this movement, the difference between which lies in the position of the foot. If you need to actively work out the outer calf, then the socks should be turned inward at 45 degrees. The inner department is actively working if you turn the socks at the same angle outward.
Seated Calf Raises
This exercise should be included in your workout routine along with the previous one. The technique for its implementation is similar, but the differences are that you do not stand, but sit. In this case, the knee joints should be bent at right angles. The movement must be performed in three or four sets.
How to stretch a girl's calf muscles?
Very often, novice athletes do not pay enough attention to muscle stretching. Thus, they make a mistake and slow down their progress. We will now look at the most effective movements for stretching the calves.
- Alternate stretch with emphasis. Put your hands on the wall, while bending one leg at the knee joint. Set the second back and put it back as much as possible. The toe of the working leg (which is set aside) should point straight ahead. Press the heel of your back foot into the ground until the target muscle is stretched to the maximum extent. Hold this position for 10 or 20 seconds, then change legs and repeat.
- Jackknife. Take a sitting position with your legs stretched out in front of you. Tilt your body forward, trying to put it on your feet. In this case, it is necessary to hold the feet or lower leg with your hands. Without bending your legs at the knee joints, begin to pull your heels towards you. It is necessary to stay in this position for about 60 seconds.
- Dog face down. This is one of the yoga positions that allows you to perfectly stretch the calf muscles, as well as the back of the thigh. Take a position on all fours, then lift your tailbone as high as possible so that your legs are completely straightened, and your heels are pressed into the ground. The position must be held for 40 seconds.
How to pump up your calves at home?
It should be noted right away that the exercises described above can be performed at home. The gyms have special simulators that are used by athletes. For progression at home, you can use leg weights or dumbbells. Remember that the muscles of the legs are pumped for a long time and you need to be patient.
In addition, I would like to give some more useful tips that can help everyone who wants to know how to pump up the calves of a girl's legs:
- Before the main part of the workout, be sure to devote 5-10 minutes to warm up to avoid injury.
- Movements should be performed with maximum amplitude.
- It is very important to progress the load so that the body does not get used to it.
- You can start with a cardio session and then move on to strength training.
- Be sure to do stretching exercises after each session.
Remember that even simple walking can be of immense benefit and accelerate your progress. Can also be used for this task and jogging. You need to run for a long time, but at a low pace. Now let's talk about a few more effective exercises.
- Springs. Take a standing position with your feet at the level of your shoulder joints. From this position, begin to slowly rise on your toes. Stick to a slow pace and try to climb as high as possible. After reaching the uppermost position of the trajectory at the same pace, lower yourself down, but do not lower your heels to the ground.
- Toe walking. A very simple, but extremely effective exercise that can be used by everyone who wants to know how to pump up the calves of a girl's legs. You need to move in small steps and make sure that the knee joints are straightened, like the spinal column.
- Jumping with weights. As an additional load, you can use dumbbells or leg weights. You must first do a squat and then quickly jump out of that position. Do three sets of 15 reps each.
- Walking on a step platform. This is a great way to not only build calf muscles, but also get rid of fat deposits. You already understood that in this case you need a step platform. First, put one leg off the middle, and then the other. In the same sequence, return to the starting position.
- Squat squats. Immediately I want to warn beginner fitnyashki that this movement may be difficult for you. However, as you progress, you will be able to start doing it. Try to do 10 repetitions, and then add another daily. The legs are at the level of the shoulder joints, and the spinal column is straightened. From this position, rise on your toes, and then do squats.
- Jump rope. This is a great tool for all girls who are going to train at home. Every day, you should work with a rope for 10 minutes. This projectile not only contributes to the pumping of the muscles of the legs, but also produces an aerobic load on the body.
- Exercise with a chair. To do seated toe raises at home, you need a chair. Sit on its edge and hold the spine in a straightened position. When performing the movement, make sure that your heels do not completely sink to the ground. If you are using dumbbells as weights, place them on your knees.
We also recommend keeping a pause for five counts in the extreme upper position of the trajectory. This will allow you to immediately feel how the calf muscles are tightening. However, it is necessary to observe the measure in everything, because the overload will slow down progress.
How to pump up caviar at home, see below:
