We told you about how to get rid of fat deposits on your knees, and also shared ideas for exercises for slender hips.. Today we will study workouts that will make the calves strong and beautiful so that you can show off in miniskirts and shorts, according to the online publication for girls and women from 14 to 35 years old Pannochka. net Slim calves always attract the attention of men. However, training should be done not only for the sake of enthusiastic views of the strong half of humanity. Other factors are more important: health, endurance, well-being. We have selected exercises for you that will not only give you a beautiful shape of the calves, but also help get rid of leg pain due to a long sitting position at work or from wearing high heels.. Feet will become not only beautiful, but also healthy. So let's look at 5 simple but effective workouts..

Raises on toes: feet straight.

The basic exercise is the basis for training calves at any age.. Surely you remember this workout from the days of kindergarten and physical education classes at school. Calf raises help stretch the calf muscle, giving it a graceful outline. Among other things, this exercise is extremely useful for those who often walk in heels, as lifts strengthen the legs, relieve fatigue and make our legs more resilient.. Doctors also recommend this exercise for people suffering from flat feet.. By exercising daily, you will reduce the risk of seizures..

Performance:.

- take the starting position: stand up straight, placing your feet toes forward shoulder-width apart;

- slowly rise on your toes, tearing your heels off the floor;

- Rising up on your toes as much as possible, slowly lower your heels to the ground;

- do 20 lifts in three sets with breaks.

If during a workout you feel cramps approaching, then try massaging your feet and calves first.

Toe raises: feet at an angle (heels together, toes apart).

This exercise is similar to the first option, but it allows you to work out other parts of the muscles..

Performance:.

- take the starting position: stand straight with your feet shoulder-width apart;

- connect the heels by turning the socks at an angle;

- slowly rise on your toes, lifting your heels off the floor;

- Rising up on your toes as much as possible, slowly lower your heels to the ground;

- do 20 lifts in three sets with breaks.

Please note that we keep the heels together only on the floor.. It is not necessary to close them during lifting..

Toe raises: Feet at an angle (toes together, heels apart).

We continue to work out the calf muscles with the help of lifts on socks. If in the last task we closed the heels, then this time we will connect the socks together. Please note that in this exercise, the hips must be positioned wider than in the previous lifts..

Performance:.

- take the starting position: stand up straight, spread your hips;

- put your feet slightly wider than your shoulders;

- connect the socks, turning the heels at an angle away from you;

- slowly rise on your toes, lifting your heels off the floor;

- Rising up on your toes as much as possible, slowly lower your heels to the ground;

- do 20 lifts in three sets with breaks.

Don't forget to rest in between reps.. In no case do not rush and follow the sensations in the knees. Don't overexert yourself. If it's hard for you, do fewer reps.

Wide squat with calf raise.

It's no secret that squats are among the most popular exercises for women of all ages.. Squats not only help to effectively burn fat folds, but also give the muscles a beautiful shape.. This type of exercise develops the calves, as well as the muscles of the thighs and buttocks..

Performance:.

- spread your legs wide, toes should be slightly turned forward;

- put your hands together in front of your chest;

- Lower yourself by bending your knees so that your thighs are parallel to the floor and your knees are over your feet;

- lift your left heel off the floor, transfer the weight to the toe of the left heel and to the right foot;

- lower and raise your left leg with springy movements;

- after thirty repetitions, switch to the second leg.

If you find it difficult to balance, hold your hands behind the back of a chair. Watch the position of the back, it should be flat. Do 30 springy movements on each leg for 3 reps with rest intervals..

Stretching calves against the wall.

A great and simple exercise that even unaccustomed to sports people can handle.

Performance:.

- stand facing the wall at arm's length;

- put your palms on the wall;

- spread your legs at an angle: put one foot closer to the wall, take a wide step back with the other foot;

- bend your knee against the wall and lower yourself;

- make a few springy movements;

- do 20 repetitions and repeat the exercise on the other leg.

During the exercise, you will feel a stretch in the muscles of your back leg.. Soon there will be a pleasant warmth in the calves. Stretching against the wall can be done in the cold season if your legs are cold.. Workout to keep your feet warm.

We deliberately chose the simplest workouts that do not require special equipment.. You can do them at home too..

Don't Forget the Importance of Comfortable Shoes. If you don't have athletic shoes, exercise barefoot on a non-slip surface. Once you've trained and strengthened your muscles, use weights to increase the intensity of your workout.. You can squat and rise on your toes with dumbbells or with weights put on your legs.

Do not be lazy and train every day, then you will notice a positive result very quickly. May your legs be beautiful, healthy and strong!

Author: Samira Gaiad miridei. com.