A slim and shapely calf is just an unattainable dream for many women. However, it does not have to be this way! Calves can be modeled effectively by performing a few simple exercises.
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Exercise is only effective when they are properly (individually) selected. What exercises should be exercise to be able to enjoy slim and shapely calves? It all depends from the “initial state”, that is, what the calves actually look like and what they are their shortcomings.
Excess body fat
If it is located in the calf area you get a significant amount of body fat, this is the main emphasis in training should be put on the endurance (cardio) exercises which are essential a training tool to fight unnecessary fat tissue. Of course not strength / modeling exercises should be forgotten. However, even the best of them will not bring any visible results if the muscles are shaped was covered with a layer of unnecessary fat.
Calves too flat
In turn, where the calves are too “flat” and the main goal is to model them, the training should focus mainly for strength / modeling exercises. This kind of exercise contributes mainly to slimming and strengthening muscles, and when there are appropriate conditions (including: heavy and very heavy load, small (up to 12) repetitions in a series, adequate caloric intake, etc.) also to their height.
Exercise I.
- Stand facing the wall at arm’s length. Resist palms against the wall at chest level. Straighten your left leg, foot rest your right leg against the left calf.
- As you breathe out, climb onto the toes of your left foot.
- While inhaling slowly, return to the starting position (no touch the ground with your heel – keep it slightly off the ground). After The planned number of repetitions with the left leg, repeat the exercise with the right.
Exercise II
- Grab the dumbbells in your hands while keeping your arms along body. Place the front of your feet on a slight platform. Stand up straight place your feet 25 cm.
- Perform a toe climb keeping the legs straight at the joints knee. Breathe out at the final stage of climbing your toes.
- While inhaling, slowly return to the starting position, however, do not touch the ground with your heels – keep them slightly off the ground.
Exercise III
- Stand behind the chair, rest your hands on the back of the chair. Straighten up back, pull your shoulder blades together, look ahead.
- As you breathe out, climb on your toes (tense your muscles calves).
- While inhaling slowly, return to the starting position (no touch the ground with your heels – keep them slightly off the ground).
Exercise IV
- Lie on your back, arms to the sides for keep your balance. Bend your legs at the knees and lift your buttocks up so that together with the torso they formed a straight line.
- As you breathe out, climb on your toes (tense your muscles calves).
- While inhaling, slowly return to the starting position.
- As you breathe out, climb up on your heels (lift your toes up).
- While inhaling, slowly return to the starting position.
Remember to rest
The calf muscles are classified as small muscle group. Therefore, the quantity should not be overdone exercises and series involving them. In addition, a situation where this part of the body is stimulated more than twice a week. It’s also worth it keep in mind that the calf muscles also work in when performing exercises that involve other parts of the body, such as the thighs.
Photo credit: Masturbates by Foter.com / CC BY-SA
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Damian Yefremienko Coach
Master of physical education with a training specialty, graduate of postgraduate studies in dietetics and nutritional counseling at the Medical University in Poznań, doctoral student at the Department of Sport Theory of the University of Physical Education in Poznań, physical recreation instructor specializing in strength exercises, would-be physiotherapist. scientific. He hates mediocrity and cursory problem solving. Personalization and a holistic approach to the patient are “obvious obvious” for him. She loves to share her knowledge and is eager to expand it. He is most interested in all issues related to the physiology of exercise. Passionate about mountain tourism and new technologies
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