It's no secret that long, beautiful and slender legs are the dream of many women and girls. Men dream of long-legged beauties in short skirts, and women envy their graceful and light gait. Modern society dictates increased requirements for beauty in general, and for the beauty of the legs in particular.

Attractive legs are not only a means of transportation, joy and pride, but also the result of quality care and regular training. Only the owner of a truly excellent heredity can boast that she does not do special exercises and does not diet, but at the same time has perfect legs. Therefore, most women often, meticulously examining their reflection in the mirror, think about how to make the shape of their legs even more beautiful.

Ideal legs - what are they?

Most men agreed that “from the ears” is the most wonderful option. By the way, today Adriana Sklenarikova with a “result” of 121.5 cm is considered the owner of the longest legs among super-models.

There are as many as 13 parameters of beautiful legs, as well as many proportions between the length of the legs themselves and the height of their owner. And all these data speak only about one thing - you need to stick to the "golden mean". Therefore, for a set of muscle mass and for weight loss, there are a wide variety of exercises and diets.

This is especially true of the calves, since in everyday life they have a rather monotonous load. And given that in our age of business relationships, when the dress code prohibits women from openly demonstrating their attractiveness, calves are the only part of the body that is not hidden from public view, it means that the beauty and health of the calves simply need to be given due attention.

Features of training calf muscles

The functions of the calf muscles are the movement of the foot and the stabilization of the body when walking. They are one of the most difficult to work out, since their development depends on genetic factors, namely, on the place of attachment of the muscles. Because of this, for some women, the main problem is to pump them up, and for others, to reduce them in volume. When doing exercises, remember that the result will not only and not so much depend on your perseverance and the intensity of the loads, but on the competent combination of strength work with proper nutrition.

The calf muscles are very hardy, so exercise is necessary perform more times than when working with other muscle groups. So many people forget about physiology. The muscle group we call the calves is made up of two calf muscles and the underlying soleus muscle. The latter is often overlooked, but it accounts for about 75% of the muscle volume of the muscles. The gastrocnemius muscle works at full strength with a straightened knee joint, and the soleus muscle - with a bent one.

This is how nature cunningly distributed the load on the muscles. Do not forget this subtlety, otherwise you will begin to pump only the calf muscle, which makes up only 25% of the calves. And do not be surprised later why training does not give the desired result.

Another mistake is that the calves are tritely overloaded, because they do not take into account that they already do a decent job every day, tensing with every step and helping to keep balance. Therefore, the muscles begin to literally “drowse” with an exhausting load, which again leads to incorrect results.

Warm-up for calves

Any workout should start with a warm-up. Stretching is well suited for this, which will warm up your muscles and prepare them for the main load. Basic warm-up exercises:

Stand about a meter from a wall with your feet together. Place your hands on the wall and slowly lean forward. The back should be straight, and the heels should not come off the floor. You should feel tension in your calves. At the end point, you can linger for 30-40 seconds. And slowly return to the starting position. Repeat 8-12 times.
You can also do the following exercise: sit with your legs straight, pull the foot towards you, and then away from you. It must be performed at a slow pace about 8 times.

Skinny calves: how to fix?

If you have thin calves, then, firstly, you can mask this shortcoming by simply giving up clothes that are too short and too tight. But, if there is no strength to exclude from the wardrobe, for example, your favorite skirt-belt, then there is a "second" - to achieve an increase in calves by adding total weight, complete with physical exercises. To achieve this goal, we bring to your attention such effective exercises.

Stand straight with your heels together and your toes apart. On the count of "one" - rise on your toes, on the count of "two" - sit down a little and spread your knees to the sides. "Three" - rise on your toes as far as possible above. "Four" - smoothly and gently lower back to the entire foot. Repeat 30-40 times. After 10 completed exercises, relax your leg muscles.
Everyone knows walking on toes. When walking, try not to bend your knees. Make at least 50-80 steps.
Stand straight with your feet shoulder-width apart. Roll from heel to toe and back. Exercise is done gently and smoothly 30 times.
Stand straight. Hands on the waist. For the first version of the exercise - put your feet shoulder-width apart, and for the second - we connect the heels, socks apart. Crouching a little, spring on bent legs, straining the muscles of the calves. For each exercise option, you need to do 30 squats.
Stand straight. Hands on the waist. Legs shoulder width apart. Jump on toes forward, backward, to the sides for 2 minutes.
This exercise is aimed at developing the soleus muscle, since it does not fully contract during standing ups. Sit on the edge of a chair. The back should be straight. Place a stand under your feet, it can be a special training platform or just a book. The main thing is that the height of the stand is at least 10 cm. Hold one dumbbell between your knees and place your feet on the stand. The emphasis is only on the toes, most of the foot should be on weight. Lower your heels as close to the floor as possible. Then slowly raise your heels until you are on your toes, and then slowly return to the starting position.

Volumetric calves: we achieve graceful legs

Option two - too voluminous caviar. There are three reasons for this condition: puffiness, pumping and excess weight.

Finding out if you have puffiness can be quite simple. It is enough to see if you still have traces of gum socks by the evening. You can cope with puffiness by going on a diet that excludes fatty and salty foods, as well as using diuretics. Or, during the day, lie down and throw your legs on any elevation (the back of a sofa, chair) or a wall. But, if the swelling does not decrease, you need to go to the doctor, because this may be a sign of a disease.

A more difficult case is when the eggs are pumped. In this case, it is advised to reduce the load on the legs and limit yourself in protein foods (to reduce further muscle gain), as well as in fatty and sweet foods (so as not to gain excess weight). You should also do calf stretching, which will help make them more elongated and visually reduce their volume.

If the calves are large due to excess weight, you will have to go on a diet combined with physical activity. The exercise program in this case provides for the same walking on toes, jumping rope and running.

100 jumps with a rope "from foot to foot". It is necessary to jump gently, from the beginning transferring the weight of the body to the heel, and only then push off with the toe and bounce. Jumping on your toes alone is not advisable because it can overload the calf muscles.
Get on your toes. Keep your hands behind your head. Do 20-50 squats. Again, work slowly. But you should not relax the press, otherwise you can earn some kind of injury due to the risk of falling.
Repeat 100 jumps from foot to foot.
Spread your legs about 1 meter wide, stand on your toes. You can hold onto the chair with your hands for more stability. Standing on your toes, lower yourself until your thighs are parallel to the floor. The knees should be turned out to the sides. You should feel tension in your calves. In this position, do 20-50 turns.
Rest a little and you can repeat the exercises first 1 or 2 times.

The program for working out the calf muscles requires compliance with certain patterns:

to train the inner parts of the calves, point the socks in different directions;
for training the outer parts - socks together, heels apart;
for training the middle parts of the lower leg, the feet are parallel to each other.
The calf program may also include cycling. It doesn't matter if it's real or a simulator. So, ladies and gentlemen, let's get on our bikes and combine business with pleasure - pump up our calves and enjoy the bike ride. The main principle to follow when doing calf exercises is regularity. And then your legs will become a source of pride and admiration.

General recommendations for the beauty of the legs

You should undead feet with a contrast shower (at least every other day), baths of herbal decoctions: succession, chamomile, other medicinal herbs (preferably twice a week,