Slender legs have always been one of the most attractive parts of the body of the beautiful half of humanity. Pumping up the calf muscles is a difficult task, but quite doable, let’s look at how best to do it.

Calf Anatomy

Human calves are composed of two main muscles – the calf and soleus, each of which performs its own functions.
The calf muscle can be clearly seen by simply standing on your toes. The function of this muscle is to raise the heels in a standing position, the muscle is relatively small in size, occupying approximately 40% of the calf. It is made up of fast twitch muscle fibers.
The soleus muscle is located under the gastrocnemius, and can be seen from the side. It is slightly larger than the calf, and its function is to raise the foot when you are sitting. Due to its size, this muscle is much faster and easier to grow, therefore, if you want to become the owner of slender, seductive legs, pay close attention to it.
Where and how to download caviar

Answering the question of how to start the calves of the legs of a girl, while working out both muscles, we can say that it is not at all necessary to visit the gym, because. Most of the exercises do not require special equipment. For example, gymnasts, whose legs can be called the standard of beauty, do not use any simulators at all, working only with their body weight. Let’s look at a few exercises that will help you get a little closer to your dream of beautiful legs.
Exercises

1) Springs – a simple, uncomplicated exercise, which, despite its simplicity, is extremely effective.
Starting position: the stand is even, the back is straight, the arms are at the seams. Slowly, tensing our muscles, we tear off the heels from the floor and stand on our toes, trying to rise as high as possible. We linger in this position for a moment, after which we also slowly lower ourselves to the starting position.
It is necessary to perform at least three to four approaches, 30-40 times. If you feel like you can do more, pick up a small weight, light dumbbells are suitable as such, or, if they are not available, simple plastic water bottles.
If, standing on toes, it is not possible to maintain balance, you can hold on to a wall, chair, cabinet, etc. with one hand.
Well-trained people can perform a complex version of the “springs” by doing lifts on one leg, changing them one by one.
2) Lifts on a stand
An improved version of the “springs”, which requires a step platform. In which case, you can replace it with a thick book or just a step.
Starting position: the stand is even, hands at the seams, we stand on the platform with toes, heels in the air. Then we still slowly rise as high as possible on our toes, after which we lower ourselves, stretching our ankles and trying to touch the floor with our heels. We perform the number of approaches similar to the previous exercise.
If you work with a step or platform, you have the opportunity to adjust the level of rotation of the foot, thus pumping different parts of the calves. So, the feet, located in parallel, will give a greater load on the middle part of the muscles, the heels together, the socks apart will ensure the study of the inner part of the calves, and if you turn the other way around, bringing the socks together, then the outer part will be loaded the most.
3) Rises on socks while sitting
This exercise must be performed in conjunction with the previous ones. It is mandatory, because. perfectly pumps the soleus muscle, which accounts for most of the muscle volume. If you do lifts only while standing, then you will not be able to use all parts of the calves, loading only their outer part.
Starting position: we sit on a chair, the back is even, the feet are firmly on the floor parallel to each other. On your knees you need to put some weight, which is suitable, for example, a canister filled with water.
Slowly lift your heels off the floor, putting your feet on your toes without getting up from the chair, and then return to the starting position.
Because the soleus muscle belongs to the category of large, shaking it, it is desirable to do fewer repetitions, but with more weight. So, instead of 30 repetitions, it’s better to do 15, increasing the weight on your knees, but at the same time, after three or four approaches, the calves should “burn”.
4) Jump rope
Here everything is completely clear. A simple, well-known and public exercise. Which, despite its banality, does not lose a single drop of efficiency.
It is necessary to jump for a long time, literally until the appearance of pain and burning in the muscles. Do not be afraid to overdo it, you will not overload the muscle in any way, on the contrary, a long workout will help to work out the entire surface of the calves, using both the calf and soleus muscles.
5) Rises on socks in the simulator
A great option for those who visit the gym. Performed on a leg press machine with a backrest angle of 45 degrees.
Starting position: sit in the simulator, feet shoulder-width apart and slightly bent at the knees. Having removed the load from the supports, slowly lower it, in no case bending your knees at the same time, otherwise it will be a completely different exercise for a different muscle group. The weight should rest on your feet and move, so only they should.
Don’t aim for too much weight, rather do more reps with proper technique, pushing the load to its limits.
6) Difficult exercise requiring preliminary preparation of the athlete.
Starting position: standing on one leg, stretch the second forward, and squat, while holding on to something with your hand. After completing 10-15 reps, switch legs. You need to squat as deep as you can.
In addition to all of the above, the calves swing perfectly when doing any active sport, whether it’s running, swimming, skiing, rollerblading, cycling, or whatever. Just do not forget to knead and stretch your muscles before training and constantly alternate exercises so as not to get injured and prevent the muscles from getting used to the same type of load.