How to make your calf muscles beautiful

If men want to make their calf muscles stronger and more prominent, then women, on the contrary, dream of slender, graceful legs. Pronounced calves are another problem for the fair half of humanity. But women also need to strengthen these muscles, because no one is immune from tendon ruptures and sprains. What exercises can lovely ladies do to strengthen their legs, while preserving and enhancing their beauty? Let's think about it.

The principles of training for women will be different than for men. This is understandable, the goals are different. To make your calves slimmer, you need to firmly understand a few rules. First, completely abandon strength exercises , otherwise the muscles will increase in size. Secondly, choose the right diet . Third, actively use stretching exercises . This burns fat, increases muscle elasticity, and makes muscles more prominent. Now that you have mastered the basic principles, you need to choose a set of exercises that suits you. Let's look at some of them.

Exercises to stretch and relax the calf muscles

These exercises should be performed 2 times a day for 5-10 minutes.

Stand straight, put your feet together, arms freely lowered. From this stance we perform squats, but not completely. The feet are completely on the floor, without lifting the heels.

We sit on the floor, rest our hands behind us, and stretch our legs in front of us. We bend our legs, without lifting our feet off the floor. Your goal is to touch your buttocks with your heels. Exercises can be performed either alternately for each leg or with both legs at the same time.

From a standing position, move your leg back, with only your toes touching the floor. Next, try to touch the floor with the heel of this leg, but the muscles of the leg must work, the body must remain motionless.

Stretching is no less important for muscles. Take a step forward with one foot, the other remains in place. Bending your forward leg at the knee, slowly squat forward and down, slightly springing the leg behind you. When performing this exercise, the body weight falls on the back leg. The exercise must be performed for at least 30 seconds for each leg.

How to make calves beautiful

How to make your calves beautiful Causes of full calves and options for making your calves thinner The first reason is swelling of the legs and ways to eliminate the problem. Whether there is swelling of the legs is quite simple to find out. You just need to see if in the evening there are traces of the elastic bands of the socks on your ankles. You can also simply press your finger on the foot in the dry bone area. If pressure leaves a hole that gradually disappears, swelling is present. And healthy, swelling-free tissues are elastic, they immediately restore their shape. Another sign of swelling is that in the evening it can be difficult to put on those shoes that you put on without difficulty in the morning, and you also feel tired in the calves and feet. Swelling can be managed with a diet that excludes salty and fatty foods, as well as using diuretics. A simple piece of advice can also make you feel better: when going to bed in the evening, place a small pillow under your feet. And during the day, if possible, lie down on the sofa, throwing your legs up on a wall or elevated surface. If your swelling does not go away, be sure to visit your doctor, as this may be a sign of a serious illness. When the swelling goes down, you can give your calves a beautiful shape through physical exercise, step aerobics and running. The second reason is excess weight and correction of calves. If the volume of your calves is increased due to excess weight, you need to go on a diet, start eating right and include in your complex of physical exercises those that are designed specifically to work on this area. So, how to make your calves smaller? For example, you can go swimming, jogging, or do simple exercises for your calves: walk up the stairs, stand on your toes using a step platform or other elevation (box, threshold, etc.), jump rope, walk more or bounce On the socks. The third reason is over-pumped calves and how to fix the problem. The most severe case is if the calves are large in volume due to the fact that they are over-pumped due to overly intense sports activities. There are unlikely to be effective methods that can bring results quickly. How to reduce calves in this case? Here we can recommend reducing the overall load on your legs and limiting your intake of protein foods. In addition, you will have to exclude sweets and fatty foods in order not to gain weight, therefore, you will have to eat only vegetables and fruits. You can periodically stretch your calf muscles. To do this, you need to sit down, raise your legs straight, first pull your foot towards you, then away from you. This way you can slightly change the shape of your calves, making them more elongated and visually reducing their volume. Recommendations and exercises from fitness trainers for reducing calves Exercise 1. Raising on your toes N.p. - you need to stand up straight, put your legs hip-width apart, and your feet parallel. First inhale, and as you exhale rise up onto your toes. Repeat 25 times. Exercise 2. Raise on toes on one leg. - stand up straight again, transfer your entire body weight to your right leg, while lifting your left leg off the floor, bending it at the knee. First, inhale, and as you exhale, rise onto your toes. Repeat for each leg 15 times. Exercise 3. Lifting on toes with toes inward (with “clubfooted” feet) N.p. - again, stand up straight, place your feet at the width of your pelvis, point your toes inward. First, inhale, and as you exhale, rise up onto your toes. Repeat 25 times. Repeat the entire sequence of these exercises twice. To reduce your calves by two to three centimeters, the duration of training is at least six months. Some more exercises for those who are wondering: “How to make your calves smaller?” Exercise 1. Sit on your knees on a small rug, keep your back straight and your arms straight in front of you. In this position, sit on the floor alternately on the left and right sides of the thighs, do it while you have the strength. Exercise 2. A good exercise for your calves is to stand on a small hill so that your heels hang down. Raise on your toes and lower on your heels at this height. Exercise 3. Calf stretch. Take a step forward with one leg, while placing your palms on your buttocks. Slowly bend your front leg at the knee and gradually squat forward and down, deeper and deeper, while stretching the calf muscle of the back leg and the back of the thigh. If you want to increase the stretch, you can move your front leg a little further, just don't put your hands on it. In this exercise, the main weight should always fall on the back leg. Performing these exercises will not be difficult, but at the same time the calf muscles dry out, and the shape of the legs changes and begins to look very feminine.

Exercises to lose weight in calves and make them slim.

Step is best suited for this. When practicing step, you should also follow some rules.

Take a few sips of water between sets.

When practicing step dance, your feet must be placed completely on the platform.

Don't make too sudden movements.

Watch your posture while doing the exercise.

Perform the exercises alternately for each leg, no need to focus on just one.

Now let's look at the exercises themselves. As you know, step is a set of rhythmic exercises, so during training, turn on rhythmic music. Choose the pace yourself based on your physical capabilities. Well, if you add hand movements, you get a dance warm-up that is also useful for the whole body as a whole. So, the exercises:

Steps from the floor to the platform. Step your left foot onto the platform, then step your right foot, bringing your feet together. The same with steps to the floor: first place your left foot on the floor, then your right. Then switch legs.

Place your left leg on the platform, bend your right leg at the knee, and pull it up, trying to touch your chest. Then lower your right foot to the floor and place your left foot next to it. Change the order of your legs and repeat the exercise. Be extremely careful, sudden movements may cause you to fall.

Place your left foot on the platform, lift your right foot slightly above the floor and, without placing it on the platform, lower it back. Next, you already know - change the order of the legs.

What are the main mistakes you might make when practicing step? First, when placing your foot on the floor, do it carefully. There is no need to suddenly lower your entire body weight onto it, because Ligaments and tendons may be damaged. First touch the floor with the toe of your foot, then plant your heel. Secondly, do not bend the knee of the leg you are leaning on. Is it dangerous! Thirdly, when placing one foot on the platform, watch your posture. If you hunch over, you may lose your balance.

How to reduce pumped calves for a girl

As already mentioned, a similar problem appears if you get too involved in sports or constantly walk in heels. In general, the origins of fullness of the calves are the same - the main emphasis when walking or training is always on the toe, and not on the heel. Cardio training will help you get rid of unwanted volumes on your calves. They are designed so that during exercise the calf muscle lengthens. This leads to a decrease in its volume.

Cardio for slimming calves

The main rule regarding cardio activity is work without resistance and long duration (40-50 minutes).

The following types of cardio activities are prohibited::

treadmill with incline;
running uphill;
sprint (running at high speed);
stepper exercises;
walking on a changing staircase simulator;
exercise bike and other resistance cardio equipment.

Types of cardio that help reduce calves:

running or walking on a treadmill without an incline;
elliptical trainer;
exercise bike without resistance;
burpees;
swimming.

Long walks have a positive effect on reducing calves. For walks, choose smooth roads without ups and downs. Only in this case will your calves become slimmer without gaining excess muscle mass.

Special exercises to reduce calves

Many girls immediately have a question: after all, by training their calves, they will become even bigger and it’s better not to touch them at all. In fact, it's the other way around. Even if you leave them alone for a few months, a year doesn’t matter. The result will not please you. The only way to work on your calf muscles is to do the right exercises along with cardio.

The most effective exercises are toe raises. Execute them in the following mode :

Standing wall raises on toes – 5×25;
Alternating calf raises while standing on a platform on one leg – 5×25;
Standing calf raises with the foot turned outward – 5×25;
Heel raises while standing against a wall – 5×25;
Burpees – 5x15.

Stretching exercises to reduce calves

Stretching the muscles in case of such a problem is a necessary measure in working on reducing the size of the calves. There are three stretching exercises. Use as you choose or alternate between them.

Exercise 1 . Remember school, they taught us the simplest, but very effective stretching exercise. Sit down on the floor, stretch your legs straight in front of you. Bend your torso towards your legs. Try to press as close to your legs as possible and reach your feet with your hands. Use your hands to pull your socks towards you. Hold for 30 seconds, return to the original position.

Exercise 2 . The second exercise is even simpler. Stand facing the wall, lean on your hands. Take one leg back (knee straight) and swing forward towards the wall. You should feel a stretch in the calf muscle of the abducted leg. Change the position of your legs and repeat the exercise.

Exercise 3 . Standing facing the wall, lean your toe against the wall, while your heel is on the floor. The position should be such that you feel a stretch in the calf muscle. Hold for 30 seconds or perform a series of rocking movements. Repeat the exercise for the second leg.

Home workout plan:

number of workouts per week – 3;
rest in exercises between approaches – 30-40 seconds;
stretching exercises for the calf muscles after each approach;
cardio - slow running for 40-50 minutes after doing the exercises.

Walk or run. Running and walking for weight loss is an ideal way to “dry out” the calf muscles. The main condition is that there should be no climbs or slides along the route. Otherwise, there will be a risk of making your calves even larger. For the same reason, you should not get carried away with step aerobics.

This training regimen must be followed for a long time and the exercises must be performed regularly. The result will not appear as quickly as you would like - do not expect the first results before three months.

Exercises for the lazy

This complex can be performed even while lying in bed:

You lie on your back, legs extended forward. Pull the toes of your feet towards you and away from you. You can raise your legs a little.

Without changing your position, press your legs to the bed, and then, slightly relaxing your legs, pull them towards you, bending your knees.

And lying down again (lucky you), put your hands under your head, slightly raise your legs and stretch your feet away from you. Stay in this position for a few seconds.

All the complexes offered to your attention work on the principle of burning fat and general strengthening of the calf muscles, without increasing their volume. All you have to do is choose the appropriate complex and make your dream of slender legs come true. Good luck, dear ladies!

A little about the anatomy of the calf muscles

Bodybuilders know firsthand that calves are one of the most “difficult” muscles, and it is quite difficult to pump them up. The reason for this is that, unlike many other muscle groups, for example, the abs, back or biceps, they are actively used by us in everyday life. They allow us to actively move, balance, and keep the body upright.

In order for calf exercises to give good results, you need to study a little the anatomy of these muscles. The lower leg includes three muscle groups - anterior, posterior and external. The external and anterior muscles are very small and almost invisible. The posterior group is formed by two large muscles - the gastrocnemius and soleus.

The calf muscle starts at the knee and ends near the Achilles tendon. It includes two heads and covers almost the entire back surface of the tibia. This is the most visible muscle, and in most exercises it is the one that actively works.
The soleus muscle gets its name because of its shape. It is mostly hidden behind the calf, but also determines the volume and shape of the lower leg.

These muscles, by their physiological structure, are adapted to long-term loads, since they work with almost any of our movements. The fibers from which the muscles of the lower leg are formed are not prone to increasing volume. Therefore, to build muscle mass in their area, you need to load them as much as possible, and regular walking or exercises with your own weight may not be enough. The best calf exercises involve the use of weights, which make it easier and faster to achieve the desired result. In this regard, training in the gym is convenient, since sports equipment allows you to adjust the weights used, but you can also effectively work out your calves at home. Let's consider both options.

Advice from fitness trainers and nutritionists

A few practical tips from fitness trainers, nutritionists and cosmetologists will help in the fight against large shins. They will answer the question of how you can reduce calves on your legs:

Run! Long endurance marathons are a panacea for fat legs. Pay attention to long distance runners. They don't have problems with fat legs because running long distances burns fat and dries out muscles.
Avoid strength training for your legs, which can make your calves even bigger. Eliminate exercises with high calf raises from your training program. For example, it is better to avoid jumping rope in favor of swimming, cross-country running, and long-distance walking.
Watch your diet, walk more and stretch your calf muscles more often.

So, the conclusion is this: shins are large for a variety of reasons. For every problem there is a solution. The most difficult cases are large muscle mass and genetic predisposition. In any case, to lose weight in your calves, you need to eat right, take long walks on flat terrain more often, and stretch your muscles.

Features of the calf training program at home

If you decide to perform calf exercises at home, then it is important to create a competent training program. In doing so, consider the following recommendations:

Decide on your training days. It is enough to exercise 2-3 times a week , for example, Monday - Wednesday - Friday or Monday - Thursday - Sunday. Muscles need time to rest and recover, so between classes you need to take breaks of 2-3 days. At this time, the muscles return to normal and actively grow. If, a couple of days after your previous workout, you feel that your muscles are still sore, wait another day. Overstraining muscles will not help them grow, but will provoke the opposite effect - their destruction.
Alternate exercises so that your muscles do not get used to them. For each day, you can choose several from the list below.
Perform exercises in 3-5 approaches and take breaks between them for a couple of minutes . The approach should include 15-30 repetitions. But be guided by your level of endurance. If you can do more than thirty reps, the dumbbell weights you're using may be too light.

Most of the exercises are done with dumbbells . For girls who have little training, it is recommended to use dumbbells weighing 3-5 kg; for athletes with experience, it is recommended to gradually increase the weight to 8-10 kg.

You can do home exercises while listening to your favorite music or watching TV - this will make the activity easier and more enjoyable.

How to choose the best red caviar for the holiday table?

How to choose good red caviar

Probably each of us has a friend who will tell you that he bought the most beautiful red caviar at a ridiculous price. This may be true if this very connoisseur of delicacies went on a business trip to Sakhalin and bought beautiful, fresh caviar there. Yes, it’s good to live by the sea or have fishermen friends!

But if you think about the journey caviar has taken to our stores, it becomes clear that it can no longer be “the freshest” and the main indicator of quality is adherence to cooking technologies that will allow the delicacy to arrive on our table in the best possible way. Only specialists can evaluate the quality of canned caviar through examination. It is worth looking at the page of the independent non-profit organization in the field of consumer rights protection “Roskontrol” to get acquainted with the results of examination of many domestic products, including red caviar.

Without complete information about the product and manufacturer, we can only rely on expert advice when standing in front of the counter with red caviar.

How to choose red caviar in tins

Glass packaging is preferable to tin packaging. We can evaluate the caviar by eye: there should be no liquid in the jar, the consistency should be dense, the eggs should be whole, full, not wrinkled, the color should correspond to the type of fish (pink salmon caviar is orange, chum salmon caviar is pale red with an orange tint, caviar sockeye salmon - bright red)

Shake the tin jar in your hands - the contents should not gurgle or roll around inside the package; a jar of good caviar does not make any sounds. The shelf life of caviar in a tin jar should be indicated on the lid with raised numbers, and not marked in any other way.

How to choose red caviar in a plastic jar? It is preferable to buy caviar in plastic packaging in large supermarkets, specialized fish pavilions or stores that, as a rule, work with trusted caviar suppliers.

Caviar, which is sold by weight, raises the most questions related to its storage conditions. It's better not to take risks.

Read the label to choose the right red caviar

On the jar of caviar you should find the following information:

Name on the label “Granular salmon caviar”, type (chum salmon, pink salmon, sockeye salmon), grade 1

Full information about the manufacturer, availability of GOST or TU, date of manufacture, expiration date

The list of ingredients includes only caviar, salt and 1-2 preservatives

Which variety of red caviar to choose

First grade caviar. It is salted immediately after catching and cooled to -4 C, sent to production, where it is packaged or canned. Does not contain films or blood clots, best quality. The smell of such caviar is the smell of delicious salted fish.

Second-grade caviar is frozen after catching; the salting process takes place in production. Almost no aroma.

Which caviar is better

It's a matter of taste. It is believed that consumers most often choose pink salmon and chum salmon caviar, which is larger, has a pleasant taste and is orange in color with a shine. Other salmon caviar is brighter and may have an increased bitter taste.

Chum salmon caviar
— large orange eggs with red splashes and a delicate taste;
Pink salmon caviar
- medium size, bright orange color, with a very slight bitter taste;
Sockeye salmon caviar
- small eggs of a dark red color with a strong odor and bitter taste.
What kind of caviar should you not eat?

There are factors that should alert you after you open the jar. Damaged caviar can be returned to the seller by keeping the receipt and indicating signs of spoilage.

Caviar is overly salted
Caviar is noticeably bitter
Has a sour taste
There is a white coating along the edge of the jar after opening.
The grain is wrinkled, cloudy, not transparent
Caviar has an unpleasant smell of rancid oil
The caviar is too liquid, the eggs do not separate from each other, there are strange inclusions

Photo: fotoimedia/Ingram.

Exercises to pump up your calves at home

Raise on toes

Calf exercises at home begin with calf raises, which are basic. You need to stand up straight, put your feet together, take dumbbells in your hands and lower them along your body. It is better to use some kind of stand that will help provide greater amplitude during movements. Stand with your toes on a ladder, a thick board, or a door threshold. Now rise on your toes as high as possible, then slowly return to the starting position. The exercise uses the calf muscle . To effectively work both heads of the muscle, you can perform lifts by bringing your toes together or, on the contrary, spreading them in different directions. If they are brought together, the outer part of the shin will work more; if they are spread apart, then the inner calf will work.

Seated knee raise

For this exercise you need to sit on a chair or fitball. Take weights in your hands and place them on your knees. Raise your legs on your toes and stay in this position for a few seconds. Then lower your heels back to the floor. This exercise maximally works the soleus muscle .

Squats on toes

You need to stand up straight, spread your legs slightly narrower than your shoulders. Take dumbbells in your hands. Perform squats, rising on your toes. At the same time, move your buttocks back and keep your back straight. Return to the starting position slowly. In addition to the calves, such squats also work the muscles of the buttocks and thighs .

Exercises to pump up your calves in the gym

If you go to the gym, pay enough attention to your lower leg muscles, as the difference between pumped up buttocks and weak calves will create dissonance in your image. In the gym, you can perform the exercises suggested above, but to increase efficiency, it is recommended to add calf exercises to the program in the gym, which involve the use of special machines.

Smith machine calf raise

This exercise can replace calf raises with dumbbells. In the Smith machine, stand under the bar so that it is above your shoulder blades. Place your toes on the platform. Do the lifts slowly, the amplitude should be maximum. The Smith machine allows you to use heavier weights than dumbbells. The load in this case is more isolated. If the bar puts a lot of pressure on you or rubs you, you can wrap it in a towel or use a special foam pad.

Toe press

This is done in a leg press machine. It is recommended to work with it without plates at first - this way you will master the technique and prevent stretching of the tendon. You need to lie down in the machine, squeeze the platform up, and rest your toes on the bottom of the platform. Now release the side platforms. Push the platform up with your toes, then gently lower it down, achieving maximum muscle stretch. Perform the exercise carefully. At first, it is recommended to work with an assistant who will insure you.

Calf raises in the gym

You need to sit in the exercise machine, put your socks on special stands, fixing your knees under the support. The heels go down as far as possible, then the toes go up as high as possible. Hold in the upper position for a short time, then lower your heels again. This simulator, shown in the photo, works the soleus muscle .

Calf raises in the Hackenschmidt machine

In addition to the hack trainer, you can use others where the lifts are done in an inclined position. You need to stand under the platform and place your toes on the stand. Place your feet slightly narrower than your shoulders. Now release the clamps and straighten your knees. Lower your heels, then lift up to feel the tension in your calves.

When performing exercises in the gym, focus on the same number of approaches and repetitions as when exercising at home.

Before each workout, regardless of whether it happens at home or in the gym, you need to do a warm-up , and after the workout, stretch or cool down . This will help prevent injuries, sprains, pain in the muscles, and also ensure their better growth. In addition, it is important to take care of proper nutrition, since any muscle group needs protein for growth.

Exercises for beautiful calves are performed with maximum amplitude. At the top point, at the moment of maximum muscle tension, you need to linger for a few seconds. And the main thing when performing all exercises is diligence and regularity. Only they will help you achieve the desired result, even in the case of such a difficult muscle to work as the calf.