You can pump up a girl's calves. We pump up the calf muscles yourself at home

By pumping up your calf muscles, you can visually correct the O-shape of your legs and generally improve your body proportions. Another plus is that calf exercises strengthen the ankle ligaments, making them less vulnerable.

Training principles

Calves are one of the strongest and most resilient muscle groups in the body and are no strangers to stress. Creating training stress and causing the calf muscles to grow requires a special approach.

If your calves are not growing well and are lagging behind, train them twice a week, combining different modes. On one day, perform exercises with a weight that allows you to do 25-40 repetitions per set. On another day, do 8-10 repetitions, but with more weight.

The only nuance that distinguishes women's training calves from the male - soleus muscle. It stretches along the entire length of the lower leg, and its enlargement can make the ankle look massive. It works best when performing calf raises while sitting with weights on your knees - girls should avoid such exercises in order to keep their legs graceful.

After each calf workout, be sure to perform exercises to prevent shortening of the muscles and ligaments. Elastic ankle tendons will protect you from injury and help you perform more efficiently. basic exercises for the buttocks – squats, deadlifts, lunges.

Calf exercise technique for girls

The basis of any exercise for the calf muscles is the extension of the foot relative to the shin, or, more simply, raising the toes. You can perform it in a special machine, in a Smith machine or Hack machine, with a barbell, with dumbbells, in a leg press machine; both legs simultaneously or alternately. IN famous exercise“Donkey”, where you tilt your body forward, placing the weight on the pelvic area; you can use a partner as a load, placing him on top of you.

Beginner girls should start with simpler and safer options that eliminate or minimize the load on the spine - dumbbells, a press platform. Choose the weight of the weight so that it allows you to perform a given number of repetitions without violating your technique.

The range of motion is very important. The larger it is, the stronger muscle stretches and contracts more powerfully. At the lowest point, the heel should be lower than the toe. To do this, place pancakes or a wooden block up to 5 cm high under your socks, unless you are working in a special calf trainer.

At the top point, pause for a second, tensing your muscles as much as possible. Concentrate on each repetition - the movement should be careful and smooth. Rise up without jerking, without helping yourself with your hips. Lower yourself slowly and under control, without falling back onto your heels.

Calf muscle training program for girls

For beginners, it is enough to perform 1 calf exercise 2 times a week in the average repetition range (10-15). In the future, if your calves begin to lag behind, move on to a more complex system– train your legs 2 times a week, alternating high-repetition and strength modes.

Use this set of exercises in your workouts, placing them on days distant from each other so that your muscles have time to recover.

Day I – strength:

“Donkey” (in a special simulator, in Smith or with a partner), 5x8-10;
Foot extension in the leg press machine, 4x8-10;
Stretching.

Day II – multiple repetitions:

Smith calf raise, 4x25-30;
Single-leg calf raises (with or without dumbbells), 3 sets per leg, 30-40 reps.

FAQ

Is it possible to reduce your calves by jumping rope and running?

Running, cycling and dancing can have the opposite effect - just look at the legs of dancers and athletes to see this. If your calves feel too bulky, you may just need to lose weight or reduce swelling. It will help in both cases proper nutrition– balance of fats, proteins and carbohydrates, limiting the consumption of salt, alcohol and caffeine, avoiding processed foods.

If it’s not a matter of fat or swelling, but large calf muscles, then it’s a matter of genetics, and the only way out is not to train your calves, so as not to make them even bigger.

What to do if the calf muscle is larger on one leg than on the other?

Try switching to “one-legged” exercises. Start the approach with the trailing leg, performing the specified number of repetitions. Then do the same number of repetitions with your dominant leg, then switch back to your lagging leg and try to complete the same number of repetitions.

Do not take it under any circumstances more weight for the lagging leg - this way you create a disproportionate load on the ligaments.

Common mistakes among girls

Weight is too low

Caviar – muscle group with colossal strength and endurance. To make them grow, a “shock” approach is needed, which the muscles are not used to in Everyday life. Therefore, the working weight in calf exercises can be one and a half, or even twice as high as your own. Don't be afraid of it, but don't overdo it either. If the weight of the weight does not allow you to perform the exercise technically, reduce it. For heavy exercises, choose options with minimal stress on the spine - a “donkey” or a leg press machine.

Little attention to calves

One calf exercise, done quickly after a leg workout once a week, is an option for a beginner with genetically developed calf muscles. For a girl who cares about the harmonious and proportional development of her legs, a clear plan and constant progression of loads are required.

Style Summary

For a girl, the main thing is general proportions, not volume. Overly massive calves can ruin your figure no less than thin and weak ones. There is no need to manically measure the girth of your shins every week - evaluate the appearance of your body as a whole, because beauty has nothing to do with numbers.

Pumped up calf muscles look beautiful. It takes quite a lot of effort to pump them up. The difficulty of working out this group of muscles lies in the fact that they are involved in everyday life, and, therefore, are accustomed to the constant loads that fall on the legs while walking. Therefore, it is very important to select the most effective and efficient exercises.

Of course, it is best to train in gym where everything is necessary equipment And Sports Equipment. However, there are no less effective exercises that allow, with patience, achieve your goal at home. The main thing is to devote enough time and attention to training, but within reasonable limits, avoiding overtraining and overload. If the load is too heavy, the calves begin to hurt. This signals the need to reduce the intensity. The correctness of training is indicated by a feeling of fatigue and burning. There shouldn't be any pain.

There is no need to question the fact that weak and thin legs do not make a man look good, especially if he has a pumped and powerful torso. Such a disproportion looks quite comical. An athlete’s figure looks completely different if the legs are well designed and have an attractive relief. And to achieve this, you need to properly and competently organize the training of the calf muscles. This can be done by having a clear understanding of how this muscle works.

The gastrocnemius is the name given to the biceps muscle located on the back. At first glance it may seem like there is only one muscle, but in fact there are two muscles. This misconception is due to the fact that you can see and touch only the upper one, under which is located the second one, called the soleus. It is the muscle “invisible” to the eye that is responsible for volume. Increasing, it affects and, as it were, inflates the upper one.

When running and walking, both muscles are used at once. Constant load does not always give the desired result. The main reasons for this may be the following:

choosing workouts with too low an intensity;
a similar effect, that is, the absence of volume gain, is achieved by an excess of loads;
incorrectly selected training.

To correctly compile a set of training, it should be taken into account that the lower one (soleus) is worked out in a sitting position, and the one located above it (superficial) - in a standing position. To obtain maximum result, it is necessary to involve both the lower and the upper in the training.

The key to success is not the constant repetition of the same exercises, but hard training with weights. The regularity of classes should be moderate. It is recommended to train once or twice a week, but no more. Otherwise, it will cause overload and the result will be the opposite of the desired one.

The frequency of training should be such that the cardio loads present in the schedule, if any, are carried out before working with iron. It is best to work the calf muscles at the end of a leg workout, and start with the soleus, since it is stronger than the superficial one.

How to start calf training correctly

You should proceed to the actual exercises after warming up. An excellent solution would be a massage; you can do it yourself. There is no difficulty in kneading and massaging your calves yourself. In addition, you need to stretch your fingers and ankles. These “measures” are the prevention of sprains.

You need to start with the most simple exercises, which are warm-up exercises, can be performed at home.

Calf exercises at home

Initial position

Stand up, keep your back straight.

Performance

Rise up slowly onto your toes. Try to do this so that your heels are as high as possible. Next, take dumbbells. When it is difficult to maintain balance, you can hold on to the support with one hand and take only one weight.

To complicate the exercise, you can alternately perform it first on one and then on the other leg. The main thing is to do it with weights.

Perform the spring 3-4 approaches, 30 in each.

You need to do the exercise slowly.

Simple but effective exercise, the essence of which boils down to walking on toes for some time. The main thing is to try not to bend your knees.

Go up and down the steps until your muscles feel tired. You can just walk or step over the steps. It's better to alternate both approaches.

These exercises are very simple, do not require the use of exercise equipment, and can be easily performed at home.

Instead of a platform, you can use ladder degrees.

Initial position

Keeping your back straight, stand on the edge of the platform or on the step with your toes.

Performance

First rise on your tiptoes as high as possible, and then lower your heels all the way so that you can clearly feel the stretch of your ankle. You can lean against the wall with one hand and take a dumbbell in the other hand.

Change the position of your legs. Keep your feet parallel, then move your heels or spread your toes. A combined approach to the exercise will allow you to work different parts of your calves. The parallel position of the feet is aimed at developing the middle part, the shifted heels are on the inside, and the toes are on the outside.

A very complex and difficult exercise with a high load.

Initial position

Sit down, pick up dumbbells.

Performance

Jump as high as possible from the accepted position.

Gym complex

The exercises below are specific. They are aimed at separately pumping up both the superficial and soleus muscles, and are performed using simulators.

They are similar to those done using dumbbells at home, but are performed on a machine.

Starting position

Stand with your toes on the support step, and place your shoulders under the supports. At the same time, your heels should be lowered and tension should be felt in your calves.

Performance technique

Rise as high as possible on your toes.

Hold for a few seconds in the extreme position.

Toe press

They are done on a leg press machine, which is an extremely effective sports device that perfectly copes with working out all the muscles in the legs and pumping up the calves.

Starting position

Lying on the machine, straighten your legs, squeezing the platforms, fix the stops.

Performance technique

Remove the platform from the supports, squeeze it out with your toes, and return to its original position.

To avoid injury, use restraints.

Weights should be selected in the same way as plates when performing squats using a barbell. The optimal weight is one that allows you to perform a maximum of eight repetitions and no more than three or four sets.

In the summer, every girl wants to show off her slender tanned legs. To achieve this result, you need to pay attention to the calf muscles. In this article I’ll tell you how to pump up a girl’s calves without spending a lot of time and effort.

What's in the article:

Gym

The very first thing girls start doing to achieve their goal is going to the gym. But to achieve the desired result, you don’t need super expensive subscriptions to prestigious sports clubs.

A regular gym with a minimum number of exercise equipment will do. It’s good if there is a competent instructor there who will tell you how to quickly pump up a girl’s calves.

If there is no instructor, it doesn’t matter. The main thing is to know a few exercises that will help you quickly get your calf muscles in shape:

For this exercise use block simulator for standing calves. Stand on the machine correctly, your heels should extend beyond the edge of the platform. This way you can increase the amplitude of the lifts. Begin to rise on your toes, pausing for a second at the top point. You need to go as low as possible on the platform, stretching your calves and ligaments.
This exercise uses a seated calf machine. You need to sit on the machine with your feet on the stands. You need to place your feet in such a way that your heels protrude beyond the edge of the platform, providing greater amplitude. You need to remove the stopper from the machine in order to work with weights. When performing the exercise, you need to rise on your toes, lingering at the highest point for a couple of seconds and lower, stretching your calves as much as possible. It is worth noting that this exercise is aimed at working the soleus muscle, which is located under the gastrocnemius. This muscle also plays a big role in building beautiful calves.
Barbell calf raises. For this method of pumping up your calves, you should choose the appropriate weight for yourself. Place a roller or a special platform on the floor for pumping calves. Stand on the platform so that your toes are on the platform and your heels are on the floor. Then you need to rise on your toes, freezing at the top point for a couple of seconds. You need to lower down smoothly so that your heels touch the floor.

Exercises must be performed 15-20 times in 3-4 approaches. Choose the load yourself or with the help of a trainer.

Home conditions

Not all girls have the opportunity to regularly visit the gym. There are a lot of exercises on how to pump up a girl’s calves at home:

Lifting on your toes. To pump up your calves at home, you need a small platform, your toes should be on it and your heels on the floor. This will increase the effectiveness of the exercise. Having taken initial position, begin to rise on your toes, pausing at the top point. For faster results, you can take dumbbells in your hands. If you don't have them, you can use water bottles or other available weights. You need to do the exercise at least 30 times. Repeat 3-4 times with short rest breaks.
Jump rope. An excellent way to pump up your calves at home. You need to perform the exercise with a straight back and at a fast pace. You need to jump on your toes, then the exercise will be more effective. You can change types of jumps to work on others top part legs
Walking on your toes. This home exercise will help pump up a girl’s calves and upper legs. You need to walk for at least 4-5 minutes. Then you need a short break and another approach.
Run. Acts as additional exercise when pumping up your calves at home. While running, all the leg muscles work, including the calf muscles.
Jumping on one leg. If you jump on one leg, then the entire body weight will be distributed on one leg. You need to jump at a fast pace. You need to change your leg when the calf muscle begins to “burn” from the load. Repeat the exercise 3 times on each leg. This is a simple and effective exercise for home use.
Climbing up the stairs. This home exercise will not only tidy up your calf and other muscles, but also strengthen your cardiovascular system.

There are several secrets on how to pump up a girl’s calves and other leg muscles at home.

To increase the amplitude when lifting, there should be some kind of elevation under the toe.

Exercises “rising on your toes” should be performed slowly, staying as long as possible at the top point. This will help you pump up your calves faster at home.

Weighting is of great importance when performing lifts.

Progression of the load is the key to quickly pumping up the calf muscle. The calf muscles should receive everything every time heavy loads, then they will grow.

Diet

Strength exercises to pump up a girl’s calves are half the battle. Muscles will never grow if there is no building material to increase muscle mass.

Large amounts of protein are needed to build cells, so you need to change your diet.

To burn as much fat as possible, you need to reduce your carbohydrate intake.

The best solution to this problem is a low-carbohydrate diet with a high protein content.

Authorized products:

Meat. Beef, lean pork. Poultry meat.
Fish. Any varieties of sea and river fish.
Vegetables with minimal starch content. Cucumber, zucchini, onion, tomato, radish, pepper, cabbage.
Greenery. It is very healthy and is a source of vitamins.
Fermented milk products: curdled milk, kefir, unsweetened yogurt, cheese.
Egg.
A small amount of cereal (for example, buckwheat porridge).
Fruits: orange, grapefruit, kiwi, unsweetened apples, lemon.

Prohibited products:

Bakery products: bread, cookies, rolls, pies.
Sweets: candies, ice cream, pastries, cakes.
Sweet carbonated drinks.
Fast food.
Pasta.
Cereals (except buckwheat).
Sugar and honey.
Alcoholic drinks.

From the permitted products, you can create a complete menu that will help you quickly reduce body fat and build muscle mass.

To achieve quick results, some girls begin to consume various protein and protein shakes. If your goal is to get your legs into an attractive shape, and not to compete in bodybuilding competitions, then you can do without them.

During intense training, do not forget about the body's water metabolism. If you sweat excessively, you need to drink a lot to restore water balance body.

Rules for quickly pumping up your calf muscles

To achieve quick and lasting results, you need to follow some rules:

Training should be ongoing. Classes in the “from time to time” category will not bring the desired result. Irregular exercise can even harm your muscles and ligaments.
The load on the muscles should be extreme; the muscles should be under stress during training. Otherwise muscle mass it just won't grow.
Following a low-carbohydrate protein diet will help you pump up your calves faster and maintain the results.
After every workout you need complete relaxation.

Each girl chooses the way to train her calf muscles independently. You can pump up your calves both in the gym and at home. The result will depend on perseverance, patience and desire to achieve results.

The article has been checked and approved by an adaptive specialist physical culture, Mosalova Yulia Igorevna.

Many girls focus on their buttocks during training and at the same time forget about the calf muscle. However, it is he who is able to give the legs additional slimness and make them even more attractive. This article will tell you how to pump up a girl’s calves.

Anatomy of the calf muscle

To achieve the desired result in fitness, you need to have a certain set of knowledge in various areas, for example, anatomy. Knowing the anatomy of all muscle groups, you can choose correct exercises that will bring excellent results.

The gastrocnemius muscle is located on the back of the lower leg, and its superficial layers consist of bundles of tendons. You must remember that the caviar has two sections - external and internal. The first of them is large in size, and the second is located symmetrically under the outer one.

Both sections of the calf muscle limit the popliteal cavity, and at the bottom are attached to the middle of the lower leg, which smoothly passes into the Achilles tendon. This muscle performs two functions - it stabilizes the body during movement, and also ensures the movement of the foot back and forth. In addition to the gastrocnemius muscle itself, this group should also include the soleus and peroneus longus muscles.

How to pump up the calves of a girl's legs at the gym?

Knowing the anatomy of this muscle, it is necessary to draw up the right plan workout. Let's say right away that the basic principles of bodybuilding apply to any muscle, regardless of its size and location on the body - training should be regular, and the loads should gradually increase.

In order for hypertrophy processes to be activated in the body, it is necessary to force the muscles to actively work, which will create sufficient stress. At the same time, we must not forget about the importance of rest, because muscles do not grow during training, but after it is completed. For calves, it is enough to pump them once or twice a week.

The leg muscles have high endurance and each new lesson you do should be a little harder compared to the previous one. This can be achieved by increasing the number of sets and repetitions, as well as increasing the working weight of sports equipment. You should also remember that in addition to training, you need to move more in everyday life. We recommend abandoning the elevator if there is one in the house and walking more. This will help you achieve your goals.

Now we will move on to consider those movements that will help you answer the question of how to pump up a girl’s calves. If you are a beginner fitness trainer, then at first work only with own weight bodies. In the future you will need weights.

Standing calf raises

The exercise can be performed on a step platform or on the ground. The legs should be at hip level. To remove stress from your joints, bend your knees slightly. In situations where you work on a step platform, in the lower final position the heel trajectories should fall below its level.

This allows for maximum involvement of the target muscle. Scientifically speaking, at the upper end point of the amplitude of movement, the muscles stretch to their maximum, and at the lower end, they contract accordingly. It is very important to perform the movement without pausing so that the muscle is in action throughout the entire set. Perform the movement until you feel a slight burning sensation in your calves, but at least ten repetitions. After this, rest for 30 to 45 minutes and do two or three more sets.

We also draw your attention to the fact that there are two more variants of this movement, the difference between which lies in the location of the foot. If you need to actively work the outer calves, then your toes should be turned inward at 45 degrees. The inner section works actively if you turn the socks at the same angle outward.

Seated calf raises

This exercise should be in your training program on par with the previous one. The technique for performing it is similar, but the differences are that you do not stand, but sit. Wherein knee joints must be bent at right angles. The movement must be performed in three or four sets.

How to stretch a girl's calf muscles?

Very often, beginning athletes do not pay enough attention to muscle stretching. By doing so, they make a mistake and slow down their progress. Now we will look at the most effective movements for stretching the calves.

Alternate stretching with emphasis. Place your hands against the wall, while bending one leg at the knee joint. Place the second one back and push it back as far as possible. The toe of the working leg (which is set aside) should point straight forward. Press the heel of your back foot into the ground until the target muscle is stretched to its maximum. Hold this position for 10 or 20 seconds, then switch legs and repeat.
Jackknife. Take a sitting position with your legs straight out in front of you. Bend your body forward, trying to rest it on your legs. In this case, you need to hold your feet or shins with your hands. Without bending your legs at the knee joints, begin to pull your heels towards you. You need to stay in this position for about 60 seconds.
Downward facing dog. This is one of the yoga positions that allows you to perfectly stretch the calf muscles, as well as back surface hips. Take a position on all fours, then lift your tailbone as high as possible so that your legs are completely straightened, and press your heels into the ground. The position must be held for 40 seconds.

How to pump up your calves at home?

It should be immediately noted that the exercises described above can be performed at home. The gyms have special exercise machines that are used by athletes. To progress the load at home, you can use leg weights or dumbbells. Remember that the leg muscles take quite a long time to develop and you need to be patient.

In addition to this, I would like to give a few more useful tips, capable of helping everyone who wants to know how to pump up a girl’s calves:

Before the main part of the workout, be sure to warm up for 5-10 minutes to avoid injury.
Movements must be performed with maximum amplitude.
It is very important to progress the load so that the body does not get used to it.
You can do a cardio session first and then move on to strength training.
After each session, be sure to do stretching exercises for the muscles you worked.

Remember that even simple walking can bring enormous benefits and speed up your progress. Can also be used to solve this problem and jog. You need to run for a long time, but at a low pace. Now let’s talk about a few more effective exercises.

Springs. Take a standing position with your feet level shoulder joints. From this position, begin to slowly rise on your toes. Keep the pace slow and try to get as high as possible. After reaching the highest position of the trajectory, lower yourself down at a similar pace, but do not lower your heels to the ground.
A very simple but extremely effective exercise that can be used by anyone who wants to know how to pump up a girl’s calves. You need to move in small steps and make sure that your knee joints are straightened, as is your spinal column.
Jumping with weights. As an additional load, you can use dumbbells or leg weights. You must first perform a squat and then quickly jump out of this position. Do three sets of 15 repetitions each.
Walking on a step platform. This great way not only pump up the calf muscles, but also get rid of fat deposits. You already understand that in this case you will need a step platform. First, place one leg in the middle, and then the other. In a similar sequence, return to the starting position.
Squatting. I would like to immediately warn beginners that this movement may be difficult for you. However, as you progress, you will be able to start doing it. Aim for 10 repetitions and then add one more each day. The legs are located at the level of the shoulder joints, and the spinal column is straightened. From this position, rise onto your toes, and then perform squats.
Jump rope. This is an excellent piece of equipment for all girls who are going to train at home. Every day you should work with a skipping rope for 10 minutes. This apparatus not only helps pump up the leg muscles, but also produces an aerobic load on the body.
Exercise with a chair. To perform seated calf raises at home, you will need a chair. Sit on its edge and keep your spinal column straight. As you perform the movement, be careful not to let your heels go all the way to the ground. If you use dumbbells as weights, place them on your knees.

We also recommend pausing for five counts in the uppermost position of the trajectory. This will allow you to immediately feel the calf muscles tightening. However, it is necessary to observe moderation in everything, because overload will slow down progress.

How to pump up your calves at home, see below:

Too thin and frail calves do not decorate even a very slender girl. However, this area is difficult to correct using physical exercise, which is why the answer to the question of how to quickly pump up thin calves is of great interest to many girls.

How to pump up beautiful calves for a girl?

Girls' muscles differ from men's because they are longer. muscle fibers. Therefore, it is much more difficult for women to build muscle. A girl who wants to pump up her calves at home needs to start with exercises such as lifts and springs. These exercises are performed in several sets of 30-100 times.

For step-ups, you will need a low stand or step platform. Stand on the platform on your toes, and let most of your foot remain unsupported. Then begin to rise on your tiptoes and lower yourself down, trying to touch your heels to the floor. This helps not only pump up your calves, but also stretches them, making them more graceful. Moreover, this simple exercise makes it possible to separately work out problematic sections of the calves. The middle zone of the muscles is loaded when lifting with parallel feet, inner part the calves are worked with the toes pointed out and the heels tucked together, outer part– with pointed toes and pointed heels.
The spring exercise is similar to sit-ups, but is performed on the floor. First you need to rise as slowly and high as possible on your toes, then quickly lower your heels almost to the floor, and then slowly rise again. To increase the load, you can pick up dumbbells or other weights. Another more complex version of the exercise is first on one leg, then on the second.
If you have very little time to exercise, pump up your calves during everyday activities - for example, walking around the house on your toes. Try to rise as high as possible, feeling the tension in your muscles. When walking, take small steps and practically do not bend your knees.
Walking up and down the stairs is a great way to pump up your calf muscles. If you have time, go up and down the stairs of your house several times (best with dumbbells in your hands). Better yet, stop using elevators and take the stairs whenever possible. In addition, for the beauty of your calves it is very useful to give up transport and walk more. For normal formation of leg muscles, you need to take at least 10,000 steps a day.
Jumping rope is another recognized way to build up your calf muscles. This exercise is a must for gymnasts and ballerinas, who have well-developed calf muscles. You need to jump for a long time until your legs get tired; for greater effect, you can jump from a squat.
You can increase the volume of your calf muscles by walking, running, and exercising on an exercise bike.

Calf stretching exercises

After each session aimed at pumping up the calf muscles, you need to do exercises, otherwise you may get injured or your calves will become too massive. But remember that during the stretching exercise you should not apply too much force to the muscle, otherwise you risk pulling it. Watch your breathing too - it should be calm and deep when stretching.

Try this exercise, for example. Sit on the floor, bend one leg and extend the other. Place a towel ring over the foot of your outstretched leg and gently pull it, stretching the calf muscle. Hold this position for 20 seconds and repeat the exercise on the other leg.

The next exercise is performed standing a meter from the wall. Without bending your back, place both hands on the wall, then continue to approach the wall with your face, while keeping your body straight and your feet completely pressed to the floor. When you feel a stretch in your calf muscles, hold the position for 20 seconds.