How to pump up a girl’s calves at home: exercises

It's no secret that most men and women see an ideal body as their goal.
On the one hand, such a result is not too difficult to achieve: the main thing is to try to visit the gym or devote a few minutes of precious time at home. And with regular exercise, the result will be achieved. On the other hand, there are muscles that are more difficult to pump. As a result, disproportion appears in the body, and the appearance clearly deteriorates. In this case we are talking about the calf muscles. According to many experts, calves will only be in shape if you perform a special kind of exercise. There are many recommended exercises on how to quickly pump up your calves. Before describing them, it is important to first find out in combination with which components their effectiveness is manifested, and how to quickly obtain ideal calf shapes. So, let’s turn directly to the basic rules for pumping the muscles described.

To get the best results on how to pump up your calves fast at home, you should follow these tips:

1. Any type of exercise should be accompanied by a wide amplitude. Only in this case will the muscles acquire a good load.
2. Sudden loads are contraindicated during your training. Smoothness and regularity are required.
3. Each exercise must be done 15 times. A smaller amount, as well as a larger one, is not recommended: this will result in greater muscle endurance, and not the further formation of a beautiful shape of the calves.
4. Keep a break of 2 minutes between sets.
5. It is not recommended to combine exercises for the calf muscles with other exercises for other muscle groups. It is preferable to perform the exercises before the start of the main group of classes, or to allocate a separate day and time for calves.
6. The recommended frequency of training is two or three times a week, without being burdened and overdoing it, in order to feel possible cramps.
7. The exercises are performed in a room with good fresh air and no earlier than one and a half to two hours after eating. When exercising at home, be sure to follow your breathing and drinking habits.

Is it possible to pump up your calves?

Of course, calves can and should be kept in shape. You should know where the calf muscle is located. It can be found on the back of the lower leg. And another important detail - in reality there are two muscles. On top there is a superficial muscle that is visible and felt. Beneath it there is the soleus muscle, which is responsible for providing volume.

The muscles described function to varying degrees when you walk or run. However, they are often not developed as many people dream of.

Three reasons why calves don't pump:

• The loads can be very intense, more than required.
• The load is not high enough.
• Ineffective selection of physical exercises.

How to quickly pump up your calves?

Correctly selected load is important. Remember that the superficial muscle is pumped in a standing position, and the soleus muscle is pumped while sitting. For optimal effectiveness, both muscles should be loaded. It is useless to build muscles with endless repetition of exercises. The main principle is training with the effect of weights. It is recommended to train a couple of times a week.

When also doing cardio training, remember its effectiveness before working with iron. And pump your calves after training your legs in general or separately. Before you start, self-massage is a good way to warm up the necessary muscles. It is also good to stretch the joints of your ankles and fingers. This will help with stretching during exercise. In any case, your training should begin with simple and enjoyable exercises, as well as with training the second, soleus muscle, which has greater endurance.

Muscles need a strength complex at the end of the workout. And if you transfer the weight to your big toes, this will give the calves the opportunity to put more stress on them. What else should you consider when pumping up your calves? What gender you belong to. Although most exercises are suitable for both men and women, there are still differences that you need to be aware of when developing a set of exercises. How to pump up the calves of the legs of a man and a woman - more on that.

How to pump up your shins (calves) AT HOME! train your calf muscles!

Anatomical structure

The calves are triceps muscles, which consist of the left and right bundles and the lateral soleus muscle. The stabilizing function lies in the fastening features of the upper and lower parts. The initial sections of the calf limit the popliteal fossa, then pass into bundles of heads connecting in the middle. They are attached to the foot by the large Achilles tendon.

How to pump up a girl's calves at home?

Women's muscles differ from men's in that they have longer fibers. This means that the question of how to pump up a girl’s calves is not so simple. Girls are recommended to start with lifts and “springs”. They should be performed in several approaches from 30 to 100 times.

So, what is recommended for pumping up calves for girls?

1. To perform lifts, stock up on a small stand. We stand on our toes, leaving our leg without support. Up on your tiptoes - then down to try to touch your heels to the floor. Exercise is good for both health and aesthetics.
2. Springs are similar to sit-ups, but should be performed on the floor. This method of how to pump up a girl’s calves at home works quite well, but you can use dumbbells to enhance the effect. You need to rise high and slowly on your toes, and then go down with your heels to the floor, then lift again. A more complicated version is alternate execution on one and the other leg.
3. If you don't have much time, you can practice while doing normal things, for example, tiptoeing around the house. Small checkers and straight knees are effective during the process.
4. How to quickly pump up a girl's calves? Using stairs is a great way to pump up your calves. A more effective option is to hold dumbbells in your hands. Ideally, it is recommended to take stairs whenever possible, including avoiding elevators and transport. The optimal daily number of steps is 10,000.
5. Another classic way to pump up your calves is with a jump rope. You should jump until fatigue appears, and for greater effect you can jump from a squat position.6. How to pump up a girl's calves? Walking, jogging and exercise on an exercise bike are suitable.
6. Don't forget about stretching. For example, sitting on the floor with one leg on the floor and the other bent. Throw a towel ring over your foot and pull it to stretch the necessary muscle. Stay in this position for 20 seconds and repeat for the other leg.
7. Another version of stretching can be done while standing against a wall. You should lean on it and approach the wall with your face. Your feet should be flat on the floor and your body should be straight. If you feel tension, you need to hold the position again for 20 seconds.

Video on how to pump up calves for girls at home

What is a warm-up and why is it needed?

Before you start doing exercises to lose weight in your calves, you need to do a 10-minute warm-up. Many girls neglect it not only because of the frantic modern pace of life, but also because they simply do not know what use it is.

Warm-up is necessary because the human body needs preparation in order to perform subsequent exercises more efficiently and correctly. In addition, unheated muscles are quite easy to injure. Light warm-up exercises help prepare the body for more serious loads, prevent injuries, and recharge your batteries.

How to pump up a man's calves at home?

A banal modern problem - how to pump up a man’s calves at home? This is quite possible if you use weighting elements along with the exercises. However, you won’t get any visible results even if you train all day long. It is better to tune in for at least a month, although you will still feel the first results within a few days.

How to pump up a man's calves? Raise yourself onto your toes in a seated position with dumbbells in your hands.

Let's look at variations on this type of exercise.

1. Lifting while sitting on one of the toes. You should sit on a chair. Place one foot on top of the other and place a weight on your foot, such as a water bottle or dumbbell. Raise your lower leg as high as possible. Thus, hold your legs for a couple of seconds and return to the starting position. After the required number of times, the legs need to be changed.
2. Lifting onto your toes, using a chair as support. Here you will need special leg weights. Turn the chair to face you. You should lean your hands on it and lean forward slightly. And then the toe raises begin.
3. How to pump up a man's calves? Calf raise using one leg and a chair as support. You need to lean your hands on the back of the chair and lean forward slightly. Cross one leg over the other, placing the toe on the heel. Next you should rise and fall on your toes. Then switch legs and do the same.
4. To pump up the inside of your calves, use half-finger raises, as well as a jump rope, just like the beautiful ladies.
5. The following exercise is often used for the inner part of the calf muscles. You should rise on your toes and rest your hands on your sides. Lie on a horizontal surface on your stomach. And then use the foot of one leg to reach your butt. Then perform the same actions on the other leg, and then both together. The exercise should be performed in several approaches.

Well, the main point for everyone. Is it possible to pump up your calves as much as you would like? This is only possible with proper and regular training. If you skip them, it is better not to count on a long-term positive result.

Video on how to pump up calves for men at home

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How to train calves

Anatomy of the calf muscles

Let's briefly go over the anatomy of the lower leg muscles. What we call the calves are made up of two muscles: the gastrocnemius and the soleus. The calf muscles are located high on the shin and function to lift the heels from a standing position.

The soleus muscle is located under the gastrocnemius in the depths of the lower leg. It serves to raise the heels from a sitting position. A developed soleus muscle pushes out the calf muscle of the leg, making it visually larger.

How can this be useful? To develop the calf muscles, you should use the most physiological exercises (don’t make up a bicycle - these are calf raises while standing and sitting), using both functions of these muscles.

Exercises to train your calves

The first and most important exercise in training your calves should be standing calf raises. Use a special simulator that will allow you to lower your heels below the horizontal - this way you will work with a large amplitude. Check out this article to understand how to properly perform standing calf raises. Put execution technique first:

• Do not bend your knees (a slight bend is acceptable as a way to remove stress from the knee joint).
• Work occurs only with the ankle joint.
• Do not pause at the bottom point to prevent your muscles from resting.
• Work through the full amplitude. Below is the maximum stretch, at the top is the peak contraction (pause for a second at the top point).
• The pace of the exercise is smooth.
• Choose the correct working weight without sacrificing technique.
• For a deeper calf workout, try doing single-leg raises.

The second exercise will be seated calf raises. The best option would be to use a special simulator. If you don’t have something like this in your gym, don’t despair. Place a block under your socks so that your heels can go below the horizontal, take dumbbells or a barbell, sit on a bench and place the weight on your knees. The principles of execution here are absolutely the same as in standing calf raises.

These two exercises will be enough for you to build up the shape of the calf muscles you need. Place them at the end of your workout, but don't take it lightly. Achieve a burning sensation on the last repetitions - this is a sure sign that you are doing everything right.

And don't worry about pumping up your calves. Firstly, you can stop at any time as soon as you achieve the desired shape and perform maintenance workouts, and secondly, in order to develop colossal calf muscles you need serious loads coupled with pharmacological drugs.

How many repetitions and sets should you perform?

Taking into account the above (the natural characteristics of the calf muscles and the characteristics of the female body), take the following program as a starting point:

• Warm-up
• Core workout
• Standing calf raises size 1-2. sets of 4-5 workers, 15-20 repetitions
• Seated calf raises size 1-2. sets of 4-5 workers, 15-20 repetitions
• Hitch

Do not perform exercises without warming up. If you do calf exercises at the end of the main workout, then your muscles will be warmed up and ready to work, no special warm-up is required. Select a working weight so that the last 2-3 repetitions are difficult, but you still perform the exercises with IDEAL technique.

Try to keep the pauses between approaches short (from 30 seconds to 1.5 minutes). Make it challenging for your muscles. At each new workout, increase the load on your calves at least a little: by adding 0.5 kg to the working weight, additional repetitions, etc.

After your workout, don't forget to cool down, which includes short cardio and stretching. A cool-down will prevent cramps and improve the access of nutrients to the muscles being trained, which contributes to their better recovery and, therefore, growth.