How to remove thick calves. How to make your calf muscles (calves) smaller and thinner. Jumping rope

It's no secret that when losing weight, fat is not burned evenly, but from different zones, sometimes from the most unexpected ones, and in order to remove it exactly in the place where it is required, you need to make a lot of effort. But when it comes to such areas of the body as calf muscles, you need to use completely different methods. The fact is that problems with volume in the calf area can have different causes: both obesity and too much load during training. That is why the fight against calves must be deliberate and systematic.

To quickly remove calf volume, you will need not only regular physical exercise, but also good quality nutrition. It is not for nothing that they constantly talk about it when it is necessary to burn fat in any part of the body, since it is thanks to poor nutrition (and this includes irregular nutrition too) that the body constantly stores fat, putting it aside “just in case.”

Video: exercises to reduce calves

To reduce your calves in one week, you will need regular cardio, which will include a lot of leg exercises. If you just work your calves without paying attention to burning fat throughout your body, then you won’t see much result, but will only pump up your calf muscles under a layer of fat.

1. Running, in this case, takes place on the toes, due to which the calves develop and function. Thick calves can be “burnt” well in aerobics, doing exercises, climbing stairs on your toes.

2. Jumping rope burns fat perfectly and reduces volume. Such jumps simultaneously make the legs slimmer and pump up the muscles, highlighting them with a beautiful line. It is recommended to jump for about 20 minutes on two legs and at least 5 minutes (to start) on each leg separately.

3. You can reduce very thick calves using squats and rolls. The difficulty with squats is that they need to be done on your toes. The legs are brought together, the toes are pointing in different directions; for confidence, you can hold on to the back of a chair or the wall with your hands. Rising on your toes and spreading your knees to the sides, squat as deeply as possible. This plie is a great workout for your calves.

4. Leg swings stretch the muscles, which is also necessary to obtain the desired result. Holding onto a chair or wall, lift your straight leg forward, pulling your toes away from you, keeping the muscle tense. Swings are made sudden movements: back and forth. It is advisable to do 40-50 repetitions on each leg.

How to reduce pumped calves

Many athletes, as well as those who independently engage in sports “for themselves,” are faced with another problem – over-pumped calves. Pumped calves appear from regular loads on the legs and with minimal time allocated for stretching. Despite the fact that “drying” the muscles has a great effect on the volume of the figure, its plasticity is best emphasized by stretching the muscles. This is why professional trainers and athletes spend some time stretching all muscles after each workout. In this case, we are interested in the calves - and the results can be seen in just a week.

1. Sitting on the floor, bring your legs together and lean towards your toes. You need to pull your toes first towards you, and then away from you. You should stay in each position for half a minute or a minute and breathe deeply, as oxygen allows muscle fibers function and stretch better.

2. Standing straight, bend one leg and place the other straight slightly forward, with the toe pulled towards you. Bend toward your straight leg, grasping your pointed toe. You also need to stand in this position for at least 30 seconds and then change legs.

Continuing the series of articles devoted to figure correction, I’ll tell you how to quickly reduce calves on the legs for girls at home. Let's look at effective exercises, techniques and advice from trainers.

Girls are very concerned about how their legs look. Sometimes the calves are extremely massive, which is due to excessive physical training or swelling. Even if a girl has lost weight, her calves often remain large. As a result, the appearance becomes rude and unfeminine.

The problem needs a solution, inaction leads to enlarged calves, then you will have to forget about your favorite jeans and short skirt. The material is devoted to exercises and preventive measures. It is recommended to exercise regularly, review your habits and make a number of changes to your diet to balance the proportions of your legs.

To take control of your calf enlargement and ensure optimal conditions for volume reduction, follow a number of general recommendations.

• First of all, give up uncomfortable shoes, including platform shoes or high heels. Do not wear high lace-up shoes, as they cause swelling and impair blood circulation. Choose fashionable shoes that hug your feet softly rather than being constrictive.
• Review your diet. Consume sweet, fatty, salty or spiced foods in moderation. Temporarily eliminate smoked and spicy foods from your diet, and do not drink water several hours before bedtime.
• If you sit on the sofa or in a chair with your legs bent, forget about this habit. This position contributes to swelling of the legs and has a bad effect on blood circulation. Result - big calves and disproportionate legs.
• To achieve your goal, avoid cycling, because this sport develops your calf muscles. Give up this hobby for a few months until results appear. If you can't live without a bike, spend less time on the saddle.
• When walking, find the middle ground. You shouldn’t give up completely, otherwise your calves will “sag” and your legs will lose their elasticity and shape. At the same time, walking is extremely beneficial and helps improve body tone. Walk for 30 minutes a day.
• Pay attention to aerobics and training using a jump rope.
• If you are trying to lose weight, and weight loss is not accompanied by a decrease in calf volume, slightly reduce the intensity of your weight loss. Otherwise, the exercise will be ineffective, and large calves will remain after the weight is lost.
• If you are serious about fighting bulky calves and go to the gym, temporarily forget about exercise machines that help pump up your legs. Otherwise, the calf muscles will continue to develop.

When moving towards your goal, follow moderation and remember common sense. Don't forget that they are beautiful female legs- a combination of graceful lines with a slight increase in volume in the hips, and not straight sticks.

When doing exercises and performing a set of exercises, which we will consider below, try to stop on time. This is the only way to make your legs natural, harmonious and feminine.

How to shrink your calves with exercises

If a girl wide hips, getting rid of excess fat will help reduce them. When it comes to voluminous calves, complex questions arise. Before you reduce your calves with exercises, be sure to identify the root cause of the problem. In most cases, it is caused by excess weight, but it is often promoted by improper weight loss, supplemented by improper exercise.

If your calves have enlarged as a result of constant training, the amount strength training reduce to a minimum and switch to exercises focused on muscle stretching. I advise you to use the services of a yoga instructor.

In the case of voluminous calves caused by excess fat, I recommend starting the process with a diet. By eliminating fatty, sweet and protein foods from your diet, you will lose weight. As a result, the load on the calves, which contributes to their enlargement, will be reduced.

Besides proper nutrition, perform exercises aimed at improving the shape of your calves. The complex that I will share consists of a training exercise and stretching.

6 effective exercises

1. Stand straight, spread your legs hip-width apart, and inhale. As you exhale, rise up onto your toes. At first, twenty repetitions are enough. Over time, increase the number of repetitions to thirty.
2. Taking a similar position, spread your feet slightly to the sides. Shift your body weight to one leg and bend the other at the knee. After inhaling, rise onto the toes of your supporting limb. 15 reps for each leg. Later, increase the number of repetitions to 20.
3. Using the starting position from the first exercise, point your toes inward, inhale, and as you exhale rise onto your toes. The number of repetitions is 20, then 30.
4. Get on your knees, straighten your back and place your arms freely in front of you. Sit on the floor in turn in different directions, trying to press your hips more tightly to the floor. Minimum – 20 repetitions.
5. For next exercise elevation will be required. Stand on it so that your heels are in a hanging position and do not touch the floor covering. Rise onto your toes and lower yourself, keeping your back vertical. Repeat 20 times. The exercise is used by athletes who train muscles.
6. Place one leg forward and place your palms on your buttocks. Bend the protruding limb at the knee, extending it forward as much as possible. During the subsequent squat, the calf muscle will stretch.

I shared an algorithm for reducing calves with exercises. By following the complex and following a diet, achieve your goal within a quarter. Don't trust people who promise to help solve the problem in a few weeks.

Video exercises

After achieving results, continue doing the exercises. I recommend including them in morning exercises carried out daily. This will consolidate and improve the result.

Other ways to reduce your calves

Relaxing the calf muscles with massage. It is not necessary to contact a massage therapist. Rub, knead and stroke the problem point yourself. To prevent skin damage during the procedure, use oil. After a hard day at work or an intense workout, shaking your legs will help relieve tension in your calves.

Visit to the pool and exercise equipment. An elliptical trainer or treadmill. After completing the physical or water procedure, do not eat immediately.

Classes on elliptical trainer . The sports device improves the aerobic capacity of the body. Exercising on the machine is safe for joints and stretches the calf muscles, which reduces volume.

Video training

If you dream about slender legs and neat calves, make friends with aerobics, swimming, elliptical trainer and a set of exercises. I advise you to pamper your feet with cream, relaxing baths and massages.

Do not forget that full shins are a temporary phenomenon with proper attention. Be patient, follow the advice, and your legs will become ideal in proportion and volume. Good luck!

As a rule, nothing can be done about genetics. And if a woman has a predisposition to be overweight, then it will be very difficult to become thin. The same goes for the calves. There is an eternal problem: thin people want to gain weight in this part, plump people want to lose weight. But everyone has the same dilemma: how to do this, because this area is almost impossible to “persuade”! Thick calves of the legs are a real disaster, because this is a restriction in clothing, and quite a big one. And we girls don’t really like this kind of brake light. How to remove calves on legs? And what is the reason for this phenomenon?

Why do girls have thick calves?

When we lose weight, everything loses weight - arms, buttocks, stomach, chest, but not calves. This is a real disaster, since it does not always look harmonious. There is usually only one reason - genetics. If you have such a feature from Mother Nature, then practically nothing can be done about it. Notice the word “practically”? That’s right, some things can be corrected, and those who are especially stubborn should still go against everything, including great genetics. Success is possible only if two conditions are met: systematicity and consistency. Are you ready? Then forward to victories!

Step one: nutrition

So, if you decide to take the first step, you are already halfway there. Where do you need to start? Of course, from nutrition. Thick calves are partly a result of this. As a result, you need to reduce the number of calories in your diet, eat small amounts of unhealthy carbohydrates and drink plenty of water. In the summer season, lean on fruits and vegetables, lettuce, and onions. This will help the body gain the required amount of vitamins and lose excess weight. This doesn't mean you need to starve yourself. Just eat less and more often, gradually reduce the amount of foods you consume. Don't overeat on flour and eat healthy, fortified foods. Also, drink plenty of water! Two liters of fluid per day is the best option!

You can start training at home on your own, or you can go to a sports clubs. Thick calves will decrease in volume if you regularly do special exercises. Video tutorials, training examples, recommendations - all this can be easily found. If you have a trainer, he will help you choose the required load. And your thick calves will quickly begin to decrease in volume. Pilates, aerobics, and water aerobics classes will be useful. Activities that focus on stretching are great. This will strengthen your legs and give beautiful shape, will remove unnecessary body fat. Remember to constantly exercise and exercise! Several lessons will not give results, but systematic lessons will help not only reduce the volume of your calves, but also give them a beautiful shape!

Probably not everyone knows that massage helps reduce volume in the legs. Thick calves are not really that big of a deal a big problem, since they can still be corrected. A vigorous massage from the feet to the knees will help maintain the results as well as promote blood circulation. Full calves will be able to acquire miniature, classic shapes, and you will be able to shine with your legs in all their glory! Don't limit yourself, work on yourself - and everything will be fine!

This type of exercise is relevant for many women because not everyone has been given perfectly beautiful legs by nature. Weak and thin, or “bottle” shaped calves, which occur with excess weight, can bring grief and spoil any figure.

But there is a possibility correct their shape and make them slim, and the gait is light. As always, special exercises for losing weight in the calves for girls can help with this. By doing them, you can pump up your calves if they are thin, and also, if necessary, remove fat from your legs.

A little anatomy

The posterior group of muscles of the lower leg is represented by:

1. External and internal parts of the gastrocnemius muscle;
2. Soleus muscle.

The gastrocnemius muscle (also called the triceps muscle) is located above the soleus muscle and is attached to the heel using the Achilles tendon. These muscles perform important functions, the back of the lower leg moves the foot forward and backward, and the anterior group of muscles of the lower leg provide it with a stable position while walking. These muscles, working together, bend the foot when walking. The lower leg muscles flex and extend ankle joint and rotate it.

The calf muscles receive the greatest load during jumping, as well as when raising toes using weights. The soleus muscle receives load when bent knee, so it’s good to use squats to train it. The gastrocnemius muscle is located above the soleus muscle - it is they who create the volume and shape of beautiful calves.

Top 7 exercises for calf muscles

Exercises for the calf muscles for women at home are selected in such a way as to sufficiently work out exactly that muscle group that gives the legs a relief outline. This can be achieved only by acting on the problem area.

The recommended complex consists of exercises that work the muscles most effectively, help to lose weight in the lower leg and form slender legs at home:

1. Calf raise;
2. Rolling from toes to heels;
3. Walking on your heels;
4. Raising your toes while sitting on a chair;
5. Squats with a load;
6. Pistol.
7. Jumping rope;

You can perform this set of exercises in one day. Warm up before doing it. It is recommended to include exercises such as:

• Active jumps;
• or ;
• Rotate the foot clockwise and counterclockwise;

Also, to warm up, you can simply massage your calves with active movements. Well, you can complete the workout with statics, for example.

1. Calf raise

This is a great stretch for the calf muscles. It is recommended to start the complex with it.

1. We stand facing the wall close and lean on it with our hands at chest level. We step back from the wall one and a half steps without lifting our hands.
2. We rise and fall on our toes, transferring our body weight to them. The body must form straight line.
3. If you round your back and lower your head, the load on your calf muscles will be minimal.

We carry out

Another great method burning fat from problem areas is walking up the stairs. An alternative could be

2. Rolling from toes to heels

The muscles of the lower leg and foot work.

1. We stand straight, shoulders straightened. We place our feet shoulder width apart.
2. We rise on our toes and roll onto our heels as much as possible, lifting our toes off the floor.
3. We try to keep the body straight and maintain balance.

We carry out ten times, three to four approaches. We increase the number of exercises with each workout and bring it to seventy.

3. Walking on your heels

The muscles of the lower leg, thighs and buttocks work.

Useful and effective exercise which can be done several times a day. It will help make your calves and thighs slender and your gait easy.

1. Stand on your heels, raise your toes as high as possible.
2. We walk on our heels in small steps, keep the body straight, We don’t lower our heads.

To begin with, you can do three sets of ten steps. Gradually increase to ninety steps.

4. Seated calf raise with weights

The soleus muscle gets a good workout. The muscles of the buttocks and thighs work.

1. We sit on a chair, our back is straight, we form a right angle.
2. We lift the heels and toes off the floor one by one, rolling the foot with maximum amplitude.

We do the exercise at a slow pace for ten exercises - three approaches.

It is recommended to use a weight that must be placed on your knees. For example, dumbbells or several one and a half liter bottles of water, fastened together with tape. To begin, take three bottles. In subsequent workouts, we increase the load, gradually attaching one bottle at a time with tape.

5. Squats with dumbbells

Squats are a great way to work the area we need. . How to pump up a girl’s calves even more effectively? . The main load goes to the soleus and calf muscles. You cannot enlarge your calves without developing your soleus muscle.

Therefore, be sure to use this exercise in order to work out the lower leg muscles well and give them relief.

1. Take dumbbells in your hands.
2. Start squatting with a straight back, until your knees form a right angle.
3. Hands with dumbbells move from hip joint to the knee joint and back.