How to pump up a girl's calf muscles? How to pump up the calves of a girl’s and a man’s legs at home How to pump up the calves of a girl’s legs at home

The volume of the calf often increases quite reluctantly. However, this is not a consequence of stubbornness or inflexibility of the muscles themselves, but rather a reaction to improper training, poor exercise technique, or poor posture. In fact, calves are one of those groups that are very easy to pump up even at home, if you remove everything that prevents them from growing.

Why don't the eggs grow?

The musculature of the lower legs, like the deep musculature of the back, receives little rest during the day, as it is forced to bear the weight of the body and balance in interaction, maintaining balance and stabilizing the joints when walking. This means that it is focused on the “dry”, hardy version of development and actively uses the shock-absorbing capabilities of the tendons (in particular the Achilles tendon, the role of which in the development of the calf muscle will be discussed separately).

When posture is disturbed, joints are overextended (or insufficiently flexed), a redistribution of motor roles occurs. Lumbar lordosis almost always leads to underdevelopment, and weak hamstrings and calf hypertrophy.

The triceps surae (external calf musculature) consists of two muscles connected by a common (Achilles) tendon. This superior bifascicular gastrocnemius muscle and the deep one that lies beneath them soleus. Even lower lie the muscles that provide mobility to the ankle and fingers. In addition, there are knee and shin stabilizers.

If some part of the muscle is “excluded from the process,” it weakens, atrophies, and others take over its function. The triceps is involved in flexing the knee and extending the foot, fixing the knee in a bent position. The soleus muscle is almost always long, but the external bundles can have either long or short bellies (then called “short calves”).

A short calf can be brought into an aesthetically acceptable state only through hypertrophy of the underlying muscles, which “lift” it. The function of the calf muscle can be partially intercepted by the tendon, biceps, and when habitually overextended or bent knee– overdeveloped quadriceps (in this case, it relaxes more, and according to the rule of “synchronous muscle pulls of antagonists,” the leg bends with less force from the calf).

Warm-up before calf training

To increase blood flow, warm up the joints and reduce injury, a warm-up is necessary. It should not be neglected, even if the lower leg is not trained on a separate day, but after other exercises.

Ideally, the warm-up is done lying down (on both legs simultaneously) and standing (you will have to work the joints one by one: stand on one leg while stretching the other). Warming up while sitting is not advisable. The movements are performed 4-5 times.

• clench and unclench, spread your toes;
• stretch your toes away from you, then pull your toes toward you and your heel away from you;
• move your feet left and right;
• rotate both feet at the same time: first to the left, then to the right, then multidirectional rotation
• bend and straighten your knees;
• sitting, take your leg by the shin, shake your relaxed foot. Repeat for the second leg;
• while sitting, take your leg above the knee and shake your relaxed shin. Repeat for the second leg;
• standing: crouching slightly, perform rotational movements with your knees - first to the right, then to the left;
• standing, hands on hips, swing on hip joints, then rotate the pelvis so that the torso is motionless and the pelvis makes a horizontal “figure eight”;
• standing, alternately, holding onto a support, shake each leg, completely relaxing it;

How to pump up your calves (calf exercises)

To pump up your calves at home, you need to do 2 of the exercises below during a workout. Training the lower leg, like other muscles, involves micro-injury followed by restoration of the fibers.

1. Raising on your toes.

• Stand up, holding the support with your hand, and rise onto the toes of both feet. The hand only insures.
• The feet are parallel, 15-20 cm between them, the knees are slightly bent and fixed, directed straight forward.
• The movement is slow, with maximum tension in the calf, finger extensors and flexors.
• The knee is motionless. At the top point of the rise, pause, then move down. The heel does not go down to the floor.
• All repetitions should be performed as one long, stretchy movement.

Perform 2 sets of 10 repetitions, then 1 approach with toes out and 1 approach with toes in (working different beams). Then perform 3 sets of 10 repetitions for each leg (with toes straight, in and out), the other leg relaxed or bent. If one leg is weaker, then they focus on the number of its failures.

To close the gap between the shins, it is recommended to focus on performing in the “toes out” position. In this position, the inner part swings - aesthetes and girls should take note for proper enlargement of the calves. This will help reduce or eliminate this deficiency. Just don't forget to train.

1. Raising on your toes while standing on an elevated platform.

The exercise is similar to the previous one, but the amplitude of flexion is increased.

• Performed on a step 10-15 cm high. Hand belay is required.
• Stand on the edge of the support with your fingers (if they are still weak, then with the ball of your foot).
• Unbending your ankle, rise on your toes, linger at the top point, and strain your calf as much as possible.
• As you go down, stretch your heels toward the floor, stretching your muscles as much as possible.

Do 4 sets of 10 repetitions, then 3 sets for each leg until failure.

1. Donkey shin exercise with a partner.

• Stand by leaning forward and resting your hands on the bench. The back is straight, almost horizontal, fixed motionless.
• The partner sits astride the lower back (not the waist!).

The principle of movement is similar (when extending the foot and lifting on the toes, the ankle and metatarsal joints work, the knee is slightly bent and motionless), the only difference is that the double load (your own weight and the weight of the partner sitting on the lower back) falls simultaneously on both legs. Potentially harmful to the lower back.

1. Raising on your toes on one leg with weights (kettlebell or dumbbell in hand).

It is performed similarly to exercises 2 and 3. First, they learn to do it with a short amplitude, then on a step. Weight in the left hand, when lifting on the left leg, the right leg is bent at the knee, and right hand insures by holding onto a support.

You can further complicate the exercise by putting weights on your legs. It is performed very slowly, with maximum tension and relaxation of the calf bellies at the extreme points of movement, otherwise the tendon will stretch too much, which can shorten the bellies.

You can pump your calves to failure only if the movement is performed slowly. It’s pointless to chase the number of repetitions, especially fast ones, as this will only dry out the calf, transferring the load to the tendons. The calves rarely hurt after training and recover quickly, like all muscles with relatively short bellies.

Even if there is pain, a normal daily exercise while walking is enough to warm up the muscle. You can train for mild pain, but for severe pain it is better to rest.

Gait and shoes affect your calves!

Few people know that the influence of posture and gait on the development of the lower leg is much stronger than the effect of training. Flat feet, if not taken into account and not compensated, also prevents the volume of the lower leg from being brought into line with the BB standard (the volumes of the neck, biceps and calves should be equal or close in value). You can pump up your calves without exercise equipment simply by choosing the right shoes and adjusting your gait.

The habit of placing a bent leg on the heel leads to underdevelopment of the calf. If the foot is placed on the toe, the calf will be voluminous even without training. This is explained by the fact that the size of the calf depends not only on the triceps, but also on the muscles that provide mobility to the fingers. If the fingers do not actively participate in walking, their flexors and extensors are underdeveloped. Naturally, their participation in the increase in volume is negligible.

Flat feet or shoes that exclude the work of the toes and ankle, forcing you to walk in such a way that the foot falls on the heel and then rests on the entire surface without rolling, also lead to underdevelopment of the calf.

How to strengthen your lower leg without training or enhance the effect of training

Compliance with these rules in itself leads to the beginning of growth of lagging eggs - make it a habit.

1. The gait must be correct. The step is wide, the foot is placed on the toe, then with a roll it falls onto the heel. You need to walk more, at least 5-6 km a day, preferably at an interval pace.
2. Shoes should allow your toes to move in them, actively participating in walking.
3. If you have the opportunity during the day, you should rock from heel to toe or stand on your toes.
4. Walk barefoot more often.
5. The best running is slow running barefoot on a grassy lawn, sand or forest dirt path. The foot must be placed on the toes and outer part feet with a roll. Running in sneakers has almost no effect on the development of the lower leg muscles.
6. Prevention of flat feet is relevant at any age, since with age it can occur in any person. Training from this complex removes the risk of flat feet and always leads to calf growth.
7. Special training is performed on the same day as the biceps and quadriceps training, but after them, or the next day - so that large tired muscles do not take over the load from the periphery.
8. Training should take into account the Achilles tendon's habit of unloading the triceps. Therefore, the movements are slow, with full control, with static at the highest point of tension or tension. A springing effect cannot be allowed when the muscle bellies do not work.
9. A set of lower leg exercises must include exercises that involve the toes.
10. Sedentary work mechanically injures the femoral biceps and impairs blood supply to the triceps shin (the popliteal blood vessels are pinched). Therefore, it is very important to get up and stretch your legs (a “farmer's walk” or climbing stairs with support on your toes and active extension of the ankle is ideal).
11. Be sure to follow a sleep schedule: if you sleep less than 8 hours, and the day after training you spend on your feet or sit motionless all day on your butt, you can’t hope for hypertrophy.

Hello, our dear friends! Every girl wants to have Beautiful legs, and for this, sometimes it is not enough to limit yourself to the absence of fat; it is also necessary to have beautiful contours formed by muscles. And to achieve such a result you will have to work hard. If anyone doesn’t know yet, there is a whole system of how to pump up a girl’s calves at home. This is a series of physical exercises that are designed specifically for the legs.

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

Exercises to train your calves

The most common exercise is considered raising your toes. When performing this action, it is better to use a surface so that you can lower your heels below the level of your toes - this method will help increase the load. For example, it could be a small step or a special step platform. This exercise requires proper technique.

• Do not bend your knees (only a very slight bend is allowed).
• Only the lower leg muscles 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, maximum stretch is placed on the shin, and when lifting the heels up, try to hold for a few seconds.
• Smooth pace of movement.
• Correct distribution of body weight.
• Don't overdo it physical exercise to prevent stretching.

The second exercise, which helps to form the relief of the calves, is performed rise on toes, only in sitting position . For maximum effect You can use a special simulator, but improvised means are also suitable. You can perform the workout with special weights on your legs to ensure the most effective results.

A block can serve as a substitute for the exercise machine, 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 obtain the expected result, these exercises are quite enough. With a little effort, your shins will achieve the desired shape. Don't worry about your calf muscles getting too big; this will require completely different loads.

Moreover, by using the method of how to pump up your calves at home, you will know exactly when to stop. If you want to speed up your accumulation muscle mass in the lower leg area, then do additional exercises after completing the main complex.

Additional loads

• Squats with additional load.
• Regular toe walking.
• Jumping with a load.
• Daily jogging.
• A ride on the bicycle.
• Jumping rope.
• And also any physical activity that puts stress on the ankle part of the legs - you can even run up the stairs, stepping on the steps only with your toes.

All that this scheme requires is compliance with the necessary rules. Firstly, never start a workout without warming 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 the session, do a short restorative massage. Any girl who has decided to pump up her calves should take the stairs more often and also practice

Women's legs are the part of the body that men pay attention to not least. Girls especially want to show off their toned legs in the spring and summer. But if your legs below the knees are thin and inexpressive, then you just want to hide them in some trousers. To wear with pride short skirts and shorts, you need to know how to pump up a girl’s calves.

How to properly train the calf muscles for girls

Note that the calf muscle is a very durable and strong tissue. To get the relief of this muscle, you need to increase its volume. And for this you will have to work and be sure to fulfill two conditions:

1. Workout calf muscles girls should have regular ones. Absences, concessions and breaks in the form of vacation for two months are not allowed.
2. The load on this muscle group must be increased regularly.

Muscles begin to grow due to frequent stress ( physical activity), therefore it is very important to increase the load from lesson to lesson. Hard training will provide good effect even when visiting the gym once every 6-7 days. You can judge the quality of your workout by how hard the last sets are for you. If the approaches are performed lightly, without feeling pain in the muscle, then such training can be considered useless, there will be no growth in the calf muscles.

Before you learn how to pump up inner part calves for girls, remember first how to increase the load. This can be achieved using the following methods:

• add repetition;
• add exercises;
• reduce rest time between approaches;
• add working weight;
• add the number of approaches.

Is it possible to pump up a girl’s calves at home in a week?

To pump up a girl’s calves quickly, you need to organize your actions into the correct system. To do this you need to take 4 steps:

1. Select the days when the training will take place (remember that 2-3 days should pass between training sessions).
2. In each lesson, do 3 exercises that you like best from the ones below.
3. Do the exercises 12-30 repetitions (starting small), 3-5 approaches. As you pump up your calf muscles, you can use weights.
4. Remember to breathe properly during exercise.

But don’t think that your calves will build up very quickly, for example, in a week. If you want to know how to quickly pump up a girl’s calves, then only one piece of advice can be given - work hard from workout to workout, increasing the load, and not allowing yourself to relax. This is the only way the calf muscle can increase in volume. And all because this particular muscle group is endowed by nature with incredible endurance. To know how to pump up a girl’s calves, you need to remember that calves grow slowly, only with the right, intensified approach. In addition, excessive load that your muscles can no longer withstand will also not be beneficial. Your calves may simply get injured. Therefore, moderation and correct calculations are important in everything.

Calf training program for women

A calf training program for a girl should consist of the following activities:

• Warming up the muscles (warming up);
• Basic work (basic exercises);
• Sitting, rise on your toes;
• Standing, rise on your toes;
• Stretching.

You can pump up a girl’s calves at home. If you can't go to the gym, then armed with the right information and willpower, you can do regular exercise and at home. We present the most effective exercises for developing the calf muscles of a girl below:

• Walking on toes;
• Springs;
• Jumping rope;
• Squats with a load;
• Sitting, we rise on our toes;
• Standing, we rise on our toes;
• Lifting with a stand;
• Gun.

There are other methods on how to pump up a girl’s calves at home. This includes cycling, running, skating, tennis, skiing, rollerblading, and walking up stairs. You can read more about this in the relevant materials on our portal.

Many girls focus on their buttocks during training and at the same time forget about the calf muscle. However, it is he who is able to give the legs additional slimness and make them even more attractive. This article will tell you how to pump up a girl’s calves.

Anatomy of the calf muscle

To achieve the desired result in fitness, you need to have a certain set of knowledge in various areas, for example, anatomy. Knowing the anatomy of all muscle groups, you can choose correct exercises that will bring excellent results.

The gastrocnemius muscle is located on the back of the lower leg, and its superficial layers consist of bundles of tendons. You must remember that the caviar has two sections - external and internal. The first of them is large in size, and the second is located symmetrically under the outer one.

Both sections of the calf muscle limit the popliteal cavity, and at the bottom are attached to the middle of the lower leg, which smoothly passes into the Achilles tendon. This muscle performs two functions - it stabilizes the body during movement, and also ensures the movement of the foot back and forth. In addition to the gastrocnemius muscle itself, this group should also include the soleus and peroneus longus muscles.

How to pump up the calves of a girl's legs at the gym?

In order for hypertrophy processes to be activated in the body, it is necessary to force the muscles to actively work, 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 it is completed. For calves, it is enough to pump them once or twice a week.

The leg muscles have high endurance and each new activity you do should be slightly harder than the previous one. This can be achieved by increasing the number of sets and repetitions, as well as increasing the working weight of sports equipment. You should also remember that in addition to training, you need to move more in Everyday life. We recommend abandoning the elevator if there is one in the house and walking more. This will help you achieve your goals.

Now we will move on to consider those movements that will help you answer the question of how to pump up a girl’s calves. If you are a beginner fitness trainer, then at first work only with own weight bodies. In the future you will need weights.

Standing calf raises

The exercise can be performed on a step platform or on the ground. The legs should be at hip level. To remove negative stress from your joints, bend your knees slightly. In situations where you work on a step platform, in the lower final position the heel trajectories should fall below its level.

This allows for maximum involvement of the target muscle. Scientifically speaking, at the upper end point of the amplitude of movement, the muscles stretch to their maximum, and at the lower end, they contract accordingly. It is very important to perform the movement without pausing so that the muscle is in action throughout the entire set. Perform the movement until you feel a slight burning sensation in your calves, but at least ten repetitions. After this, rest for 30 to 45 minutes and do two or three more sets.

We also draw your attention to the fact that there are two more variants of this movement, the difference between which lies in the location of the foot. If you need to actively work the outer calves, then your toes should be turned inward at 45 degrees. The inner section works actively if you turn the socks at the same angle outward.

Seated calf raises

This exercise should be in your training program on par with the previous one. The technique for performing it is similar, but the differences are that you do not stand, but sit. Wherein knee joints must be bent at right angles. The movement must be performed in three or four sets.

How to stretch a girl's calf muscles?

1. Alternate stretching with emphasis. Place your hands against the wall, while bending one leg at the knee joint. Place the second one back and push it back as far as possible. The toe of the working leg (which is set aside) should point straight forward. Press the heel of your back foot into the ground until the target muscle is stretched to its maximum. Hold this position for 10 or 20 seconds, then switch legs and repeat.
2. Jackknife. Take a sitting position with your legs straight out in front of you. Bend your body forward, trying to rest it on your legs. In this case, you need to hold your feet or shins with your hands. Without bending your legs at the knee joints, begin to pull your heels towards you. You need to stay in this position for about 60 seconds.
3. Downward facing dog. This is one of the yoga positions that allows you to perfectly stretch the calf muscles, as well as back surface hips. Take a position on all fours, then lift your tailbone as high as possible so that your legs are completely straightened, and press your heels into the ground. The position must be held for 40 seconds.

How to pump up your calves at home?

In addition to this, I would like to give a few more useful tips, capable of helping everyone who wants to know how to pump up a girl’s calves:

• Before the main part of the workout, be sure to warm up for 5-10 minutes to avoid injury.
• Movements must 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 do a cardio session first and then move on to strength training.
• After each session, be sure to do stretching exercises for the muscles you worked.

1. Springs. Take a standing position with your feet level shoulder joints. From this position, begin to slowly rise on your toes. Stick to it slow tempo and try to climb as high as possible. After reaching the highest position of the trajectory, lower yourself down at a similar pace, but do not lower your heels to the ground.
2. Very simple, but extremely effective exercise, which can be used by anyone who wants to know how to pump up a girl’s calves. You need to move in small steps and make sure that your knee joints are straightened, as is your spinal column.
3. Jumping with weights. As an additional load, you can use dumbbells or leg weights. You must first perform a squat and then quickly jump out of this position. Do three sets of 15 repetitions each.
4. Walking on a step platform. This great way not only pump up the calf muscles, but also get rid of fat deposits. You already understand that in this case you will need a step platform. First, place one leg in the middle, and then the other. In a similar sequence, return to the starting position.
5. Squatting. I would like to immediately warn beginners that this movement may be difficult for you. However, as you progress, you will be able to start doing it. Aim for 10 repetitions and then add one more each day. The legs are located at the level of the shoulder joints, and the spinal column is straightened. From this position, rise onto your toes, and then perform squats.
6. Jump rope. This is an excellent piece of equipment for all girls who are going to train at home. Every day you should work with a skipping rope for 10 minutes. This apparatus not only helps pump up the leg muscles, but also produces an aerobic load on the body.
7. Exercise with a chair. To perform seated calf raises at home, you will need a chair. Sit on its edge and keep your spinal column straight. As you perform the movement, be careful not to let your heels go all the way to the ground. If you use dumbbells as weights, place them on your knees.

How to pump up your calves at home, see below:

By pumping up your calf muscles, you can visually correct the O-shape of your legs and generally improve your body proportions. Another plus is that calf exercises strengthen the ankle ligaments, making them less vulnerable.

Training principles

Calves are one of the strongest and most resilient muscle groups in the body and are not used to stress. Creating training stress and causing the calf muscles to grow requires a special approach.

If your calves are not growing well and are lagging behind, train them twice a week, combining different modes. On one day, perform exercises with a weight that allows you to do 25-40 repetitions per set. On another day, do 8-10 repetitions, but with more weight.

The only nuance that distinguishes women's training calves from the male - soleus muscle. It stretches along the entire length of the lower leg, and its enlargement can make the ankle look massive. It works best when performing calf raises while sitting with weights on your knees - girls should avoid such exercises in order to keep their legs graceful.

After each calf workout, be sure to perform exercises to prevent shortening of the muscles and ligaments. Elastic ankle tendons will protect you from injury and help you perform more efficiently. basic exercises for the buttocks – squats, deadlifts, lunges.

Calf exercise technique for girls

The basis of any exercise for the calf muscles is the extension of the foot relative to the shin, or, more simply, raising the toes. You can perform it in a special simulator, in a Smith machine or Hack machine, with a barbell, with dumbbells, in a leg press machine; both legs simultaneously or alternately. IN famous exercise“Donkey”, where you tilt your body forward, placing the weight on the pelvic area; you can use a partner as a load, placing him on top of you.

Beginner girls should start with simpler and safer options that eliminate or minimize the load on the spine - dumbbells, a press platform. Choose the weight of the weight so that it allows you to perform a given number of repetitions without violating your technique.

The range of motion is very important. The larger it is, the stronger muscle stretches and contracts more powerfully. IN lowest point the heel should be lower than the toe. To do this, place pancakes or a wooden block up to 5 cm high under your socks, unless you are working in a special calf trainer.

At the top point, pause for a second, tensing your muscles as much as possible. Concentrate on each repetition - the movement should be careful and smooth. Rise up without jerking, without helping yourself with your hips. Lower yourself slowly and under control, without falling back onto your heels.

Calf muscle training program for girls

For beginners, it is enough to perform 1 calf exercise 2 times a week in the average repetition range (10-15). In the future, if your calves begin to lag behind, move on to a more complex system– train your legs 2 times a week, alternating high-repetition and strength modes.

Use this set of exercises in your workouts, placing them on days distant from each other so that your muscles have time to recover.

Day I – strength:

• “Donkey” (in a special simulator, in Smith or with a partner), 5x8-10;
• Foot extension in the leg press machine, 4x8-10;
• Stretching.

Day II – multiple repetitions:

• Smith calf raise, 4x25-30;
• Single-leg calf raises (with or without dumbbells), 3 sets per leg, 30-40 reps.

FAQ

Is it possible to reduce your calves by jumping rope and running?

Running, cycling and dancing can have the opposite effect - just look at the legs of dancers and athletes to see this. If your calves feel too bulky, you may just need to lose weight or reduce swelling. It will help in both cases proper nutrition– balance of fats, proteins and carbohydrates, limiting the consumption of salt, alcohol and caffeine, avoiding processed foods.

If it’s not a matter of fat or swelling, but large calf muscles, then it’s a matter of genetics, and the only way out is not to train your calves, so as not to make them even bigger.

What to do if the calf muscle is larger on one leg than on the other?

Try switching to “one-legged” exercises. Start the approach with the trailing leg, performing the specified number of repetitions. Then do the same number of repetitions with your dominant leg, then switch back to your lagging leg and try to complete the same number of repetitions.

Under no circumstances should you put more weight on your lagging leg - this will create a disproportionate load on the ligaments.

Common mistakes among girls

Weight is too low

Caviar – muscle group with colossal strength and endurance. To make them grow, you need a “shock” approach that the muscles are not used to in everyday life. Therefore, the working weight in calf exercises can be one and a half, or even twice as high as your own. Don't be afraid of it, but don't overdo it either. If the weight of the weight does not allow you to perform the exercise technically, reduce it. Choose for heavy exercise options with minimal load on the spine - “donkey” or a leg press machine.

Little attention to calves

One calf exercise, done quickly after a leg workout once a week, is an option for a beginner with genetically developed calf muscles. For a girl who cares about the harmonious and proportional development of her legs, a clear plan and constant progression of loads are required.

Style Summary

For a girl, the main thing is general proportions, not volume. Overly massive calves can ruin your figure no less than thin and weak ones. There is no need to manically measure the girth of your shins every week - evaluate the appearance of your body as a whole, because beauty has nothing to do with numbers.