The calf muscles are important muscles that work actively while running and walking. They also form a harmonious silhouette, the acquisition of which seeks both women and men involved in building the perfect figure. However, shin training is often forgotten to be included in the strength program, focusing only on the upper legs.
Strengthening the calf muscles will allow you to get strong and slender legs. From this article you will learn how to pump up the leg muscles both at home and in the gym, as well as some tips on training this muscle group.
Features of shin muscle training
Before proceeding to the exercises, it is necessary to familiarize yourself with the anatomy of this part of the body. The visual appearance of the tibia is formed by two fairly large muscles: the calf and sole. In order to give the desired volume and muscle relief, these two muscles should be trained in combination.
The tibial muscles are very strong and hardy, despite their small size, because in this part of the body there are a large number of tendons. Another important factor is that they have to withstand the load every day in connection with the daily physical activity of a person.
Therefore, for the qualitative development of the calf muscles, it is necessary to use large working weights, as well as train to failure. This approach will provide sufficient training stress for muscle tissue, resulting in microtraumas, which subsequently lead to hypertrophy of muscle fibers and the formation of bulky calves.
Now we turn directly to the exercises that will pump up the muscles of the leg.
1. Stretching
In many cases, the calf muscles are tight. Regular stretching exercises combined with sports massage can help relieve tension and prevent cramps. The following is one of the very effective stretching exercises.
Lean against the wall, the leg in front is slightly bent. The leg that is standing behind is straightened, the heel is pressed into the floor. You should feel a stretch in the lower leg. Hold this position for 20 seconds, then relax and repeat 3 times, then change your leg.
2. Exercise exercises
An elastic expander is an effective tool for strengthening many body muscles, including the lower leg muscles. Get this fitness equipment and your workouts will become much more effective and also more diverse.
Wrap one end of the resistance band around the foot, and secure the opposite end to a stationary object opposite you. Sit on the floor, straighten your legs, socks directed to the ceiling. Then pull the socks towards you, and then away from you. You should feel a good stretch in your lower legs. Repeat 10-15 times, then change your leg.
3. Rolling from heel to toe
This simple exercise will allow you to pump up your shins at home, because it does not require additional equipment and can be performed even during the day, as soon as you have a free minute.
You must walk around the room with heels to toes. Make sure that you are moving slowly and under control, fully stretching the calf muscles, this approach will help strengthen the legs in the shortest possible time. Perform the exercise for 1 minute, then take a 30 second break. Repeat 3 times.
4. Raises on one leg
This is a simple exercise, for which you will need a platform or step that will act as resistance to the legs. It can also be performed on the floor, however, with the help of elevation, a greater amplitude of movement can be achieved.
Stand with your fingers on the edge of the steps. Make sure you have something nearby to hold on to. Bend the left leg at the knee and shift your weight to the right leg. Lower your heel down, making sure your toes point up. Then return to starting position. Repeat 15-20 times and switch sides.
5. The simulator for calves
Go to the gym, as it’s quite difficult for the girl to pump her lower legs at home. You are unlikely to find this power machine in many sports clubs, however it exists, and its only function is to train the calf muscles. This small device with handles that hold the load will allow you to build muscle, provided you use significant weights.
Sit on the simulator, place the heels on the pedals, the hips should be under the soft roller. Start by slowly lifting your legs up while keeping your heels on the pedals. Slowly lower down, stretching your lower legs. Do 15-20 reps.
6. Smith Trainer
This simulator is one of the most versatile parts of fitness equipment in the gym. To work out the shins on Smith's simulator, you will need the machine itself and the step platform itself. Depending on your level of fitness, choose working weights.
Fasten the bar on the racks in accordance with your height, step under it and place on the trapezoid, then stand on the platform with your socks, the heels should hang down. Rise on your fingers as high as you can, then slowly lower yourself, stretching the muscles of the leg. Do 15-20 reps. In order to complicate the exercise, do it with each foot in turn.
7. Jumping rope
A 70-kilogram man who jumps a rope for an hour burns about 744 kilocalories. Nevertheless, jumping is not only effective aerobics that helps burn calories, but also a good workout that strengthens the calf muscles.
In addition to the bonus in the form of beautiful legs, you will reduce the layer of fat in the body, which will allow you to demonstrate developed relief muscles. How to pump up shins with a jump rope? For these purposes, it is recommended to jump at least 75 minutes a week at an intense rate or 150 minutes at a moderate pace. Jumping can also act as a warm-up part of your lower leg workout.
Conclusion
So, now you know how to pump shins to girls and men. Follow the 7 steps above, and your legs will soon become strong and bumpy. In order to better recover and gain muscle mass, try to observe a sports regime: eat enough protein, observe sleep and rest, and avoid stress.