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The calf is the back of the lower limb and is located between the knee and the ankle. People who want to have slim and fit legs should exercise. Calf exercises can be performed at the gym, but also at home.
Training rules
Each trening it is based on a few principles that should be followed in order for it to bring results. First, it is worth exercising 3 times a week, and at a later stage, as you increase strength, you can do an additional one or two training. What is important, calf exercises can be performed separately, but also with trainingthat engages the larger muscle group. It is also worth remembering that when we start our adventure with training, we should keep a day off between training days. Another important rule is the duration of breaks between sets. The pause should not be longer than 30-60 seconds. It is very important not to tie straps around your knees. Thus calves they will do much less work and the tension will be transferred to the quadriceps and glutes.
You can practice everywhere!
It is worth realizing that we do not have to leave the house to be able to work on our body. One of calf exercisesthat we can do at home is to climb on the toes, called uplifts. Exercise can be performed in a sitting position. It is enough to sit on the floor and put a gentle elevation under your toes, because it will increase the range of motion. When sitting, it’s important to keep your back straight. Then, you should climb on your toes and keep taut calf muscles and pulling the foot down to the so-called point, as ballerinas do. This scheme is worth repeating 5-7 times. You should feel a tension in each time calves. Elevations can also be performed in a standing position. Additionally, you can take dumbbells or a barbell in your hands. Climbing on the toes, we lift the weights and thus the strength that affects our muscles increases. When choosing a standing position, it is also worth placing a platform under your fingers. It could be, for example, a wooden yoga cube. Another very effective one exercise there are so-called donkey climbs. Exercise it is about placing an elevation under your fingers and resting your hands on the wall. Then, bend your legs in such a way that your back forms a right angle with them, i.e. 90 degrees. Then you make the maximum lift on the toes, and then lower the heel as much as possible. Of course, we can also make these exercises at the gym, using the equipment that it offers us. One of them is the Smith crane. As with the previous ones calf exercises we climb on the toes, using the elevation. Thanks to the Smith machine, we train with a greater load. Importantly, we can systematically increase the load.
It’s time to stretch
Stretching is an essential part of your training. Stretching exercises calves make our legs slender. They can be performed in a sitting and standing position. The first option is to sit down and straighten your legs. Feet should be directed towards the ceiling, that is, arranged in the so-called flex. The hips should be directed forward and keep them in line. Then you should straighten your back, pull your head up and start bending down towards your legs as you exhale. It is important when exercising exercises the back and legs were kept in a straight position at all times. Finally, we try to touch the upper part of the thighs with the belly. You should stay in this position for 20-30 seconds, relaxing your body with each exhale. In a standing position exercise is performed identically, only while standing.
Neat and slim calves are obtainable thanks exercises. Among other things, you can perform the slopes described above. However, it is worth remembering that when doing this exercise, our feet should be hip-width apart. Additionally, the ankles, knees and hips must be in a straight line. For people expecting quick results, it is recommended to perform a minimum of 20 repetitions. Another way to be slim calves is the commencement exercises from sitting down straight. Then straighten your legs and point them towards the wall. Then you should straighten your arms and rest them on the floor. The hands should be straight at the elbows. At the next stage exercises place a sports roller or a soft ball between the wall and our feet. Then you should press your feet on the object, tensioning it at the same time calf muscles. It is worth doing about 10 repetitions.