In order for the figure of an athlete to look harmonious, it is important to pay attention to all muscles. Athletes often forget to train their calves. However, pumping them will not only make the body more perfect, but will also help with many basic exercises. This should be taken into account when drawing up a fitness program. What muscles should you pay attention to when doing calf exercises?

Each muscle of the lower leg has a specific function and has its own characteristics when performing exercises: The gastrocnemius muscle is located on the back of the upper part of the lower leg, and, with sufficient development, has a convex volumetric shape. It works when exercises are performed with straight legs. The soleus muscle is located below the calf. It covers the calf muscle. The volume of the gastrocnemius muscle depends on the development of the soleus. It is included in the work during the exercises with bent legs. The tibialis anterior is responsible for inward flexion of the foot, ankle extension, and balance during exercise. If there are elements in the complex of exercises aimed at working out all these muscles, then the calves will look embossed, and it will become easier to do training movements with traction and squats. The shape of the calves is influenced by factors such as genetic predisposition and their training. Some people just need to do leg exercises, others have to work on calves in isolation. But it is important to remember that overtraining them can reduce muscle size in the same way as underworking. A set of exercises for calves

A set of exercises for these muscles may include the following elements: Sit on a special simulator for pumping calves in a sitting position. Press your knees firmly against the pillow of the simulator. The legs are spread and rest with the feet on the platform. Heels hang down. Rise on toes without spreading your knees. In this case, you need to feel the tension of the calves. If there is no such simulator, then you can sit on a bench, and put an elevation in the form of a step under your feet. Instead of a pillow, weights are used on the knees (for example, a barbell or a pancake from it). Stand with your toes on a step or step. Put a barbell on your shoulders. Rise on your toes and take the starting position. At the same time, the heels are not placed on the step, but are in limbo. When lowering the body, you need to stretch heels as low as possible. This exercise helps to stretch all the muscles of the lower leg. Get into the leg machine. Place your toes on the bottom of the platform. The hips should be at right angles to the body. Legs are straight or slightly bent at the knees. It is necessary to press with socks on the platform, squeezing it out. You need to try to stretch your socks as much as possible and raise the platform. If it does not work, then you can set the load less. Stand with your toes on the step. Tilt the body forward. Place a weight on your back. It can be a backpack with something heavy, or a pancake from the bar. Perform calf raises. Try to make the amplitude of the lifts maximum. Stand on the step with the toe of one foot. Grasp the support with the opposite hand. You can take weights in the corresponding working leg (however, this should be done when it becomes easy to perform the exercise without weighting). Climb on the toe of the leg, which is on the steppe. The second leg is constantly on weight. Perform the desired number of repetitions on one leg, then change sides and working limbs. Stand with your heels on the platform in the Smith machine. Socks are in limbo. Put a barbell on your shoulders. Lower your socks as low as possible, then raise them as high as possible. This exercise is especially useful for those who run. If there is no simulator, then you can also use a step or a step. This set of exercises does not have to be completed in one workout. You can choose several suitable elements, or alternate them in different classes. Drawing up a fitness program taking into account calf exercises

When compiling a fitness program, it is necessary to take into account the training elements for working out the calves. You don’t need to do them every workout. It is enough to work out the calves twice a week. Given that the calf muscles are involved in the basic exercises, they need to be trained at the end of the main workout. You can do this in one of these ways: a small number of repetitions in 3 sets with heavy weight; Lots of reps with light weights. The choice of a suitable method occurs experimentally, taking into account individual characteristics. To minimize the risk of injury during training, you should try to keep your feet parallel to each other. If the socks are turned inward, then most load will fall on the internal beams. If you spread them slightly to the sides – to the outside. The weight should be increased gradually. The first training can be carried out without it. If you immediately take large weights, you can get injured. If the exercises are difficult, then the weight should be reduced. If the calves are developed enough, then you can not perform special exercises for them, or develop their individual parts. If on the contrary, then you can include them in the training according to the following fitness program, designed for classes 2 times a week. Day 1: Sitting calf raises + standing calf raises with weights on shoulders + exercise in the lying leg press machine + heel raises. Day 2: Seated calf raises + alternating calf raises (first on one leg, then on the second) + exercise in the lying leg press machine + heel raises. Each exercise is desirable to perform in 3 sets of 10-12 repetitions. You can also make individual complexes, supplementing the proposed training schemes. Calf muscles should be trained not only for men, but also for women. After all, their insufficient development can make the figure disproportionate. The upper body will look heavier even at normal weight. Such a simple complex will not take much time to complete. Just 10 minutes of training will complement the image of an athlete and improve balance during exercise.