The calf muscles are the muscles of the back of the lower leg. Due to them, we can rise and stand on toes, straighten the feet, stabilize the body while running and walking. For men, it is important to have well-developed legs, it looks solid and aesthetically pleasing. In bodybuilding, it is very important to have a harmoniously developed body, which means that the calf muscles must be trained diligently and carefully, without losing a single detail from their attention. Indeed, in the sport of high achievements, there are no trifles.
How to pump caviar at home? How to pump calves to a girl or a man? In what sequence to load these muscles, what part of the exercises will help to achieve results quickly? Let’s find the answers to all these burning questions together.
The basic principles of training, which is important to understand
There are certain rules for pumping the calves of a girl or man. First of all, it is important to understand that pumping the calf muscles at home seems to be unpromising for one simple reason: for the development of small muscle groups (and the calf muscles are certainly a small muscle group), it is necessary to develop large muscle massifs, since it is behind them that the development and smaller ones. And this is only possible through basic exercises, where many muscle groups work in combination. For example, quadriceps, hip biceps, calf muscles, lower back, latissimus dorsi muscles are simultaneously involved in squats with a barbell. And for building up the main muscle volume you will need time – at least a year, or even two. This is not done quickly.
But the athlete’s arsenal is not limited to basic exercises alone. It is useful to perform after the main basic exercise a series of isolating ones – this is how the additional study of smaller groups participating in the basic movement occurs. Below are these exercises (including dumbbells) and briefly described the technique of their implementation.
Also, note that you need to have time to recover from the load. We recommend loading calves and leg muscles as a whole, not more than once or twice a week. The legs occupy almost 50-60% of the volume of the whole body, and they will recover long after the training load. In your free time, you can focus on working out smaller muscles, such as arm muscles. But do not overdo it! Strength training strongly loads the nervous system, and we have one.
Basic exercises in the arsenal of an athlete
- Deadlift. It can be said that this is the most important and important exercise for developing the widest muscles of the back, the biceps of the thigh. It strengthens the lower back. Also, during the execution of the deadlift, many other muscle groups are actively involved in the work. There are several options for the execution of the deadlift – classic, sumo, half-sums (intermediate version). Work in a large or medium range of repetitions with moderate weight. If you want to increase the mass, then you should not “wipe” on large working weights.
- Squats. The basic exercise for building muscle and developing all the leg muscles without exception (quadriceps, hip biceps, calf, and so on). Also, all the muscles of the body and back (pressure, waist, latissimus, trapezium, neck muscles) are in static tension. Why is it important to do squats? Because the squat causes all large muscle mass to grow, which causes proportionally smaller groups of muscles to grow.
- Rises on the socks with a barbell. This exercise can be performed with both free weight and in the Smith simulator. We stand up under the bar so that the heels are strictly under the neck. We look strictly forward. We remove the bar from the racks, move back one step and begin to carry out lifting the feet to the toes, trying to feel the work of the calf muscles to the maximum. Do not chase after working weight, but rather focus on the isolation and quality of the calf muscles.
- Rises on socks with dumbbells. Analog lifts with a barbell. This exercise allows for even greater isolation. You can perform a superset with boom lifts.
Do not forget about the general rules of training: starting to perform the complex, knead the joints (ankles, fingers, knees) and the muscles themselves; do not overload, so as not to have convulsions; change the load. Let’s summarize the above. The calf muscles are the muscles that move the inner leg. Having developed the inner part of the lower leg, we can raise the body, stand on toes. Of course, part of the exercises can be done at home, but pumping calves quickly will not work. First of all, it is important to understand that pumping the calf muscles at home is not very promising for one simple reason. For the development of small muscle groups (and the calf muscles are just a small muscle group), it is necessary to develop large muscle massifs, since it is behind them that the smaller ones are pulled up in development. And this is only possible through basic exercises, where many muscle groups work in combination. For pumping calves, squats and deadlifts are perfect. It is useful to perform a series of isolating after the main basic exercise because this is how the additional study of smaller groups participating in the basic movement occurs.
Finally, we wish readers to be friends with sports and always take care of their health! Movement is life. If you are at least not in full force, but consistently go in for sports, then, believe me, you are in a much more advantageous position than those who try, tear their veins, do intensive work for several months in a row, and then leave, disappointed in training and healthy way. of life. Remember that consistency and regularity are the main principles of any training. The result takes time. You should be engaged in a quiet working mode, not chasing the momentary result. And in this case, in a few years, you will be able to achieve success in sports.