Calf muscle training. How to get rid of flat feet: massage and useful exercises

Strengthening the leg muscles for a woman is important element general training bodies. This group makes up more than 50% of the total muscle mass of the human skeleton and belongs to the slow type.

Their main task is monotonous activity, which is the basis of walking and maintaining a stable body position. This is why the leg muscles adapt so quickly to the same type of load.

In order to achieve results, it is necessary to use different techniques and types of training. However, this does not mean that you can only exercise in the gym. Home exercises can be just as effective. The main thing is to do them correctly.

Strengthening the thighs and calf muscles of a woman

Great importance is attached to pumping up the thighs and calf muscles. correct technique element execution. Failure to do so often leads to injury or lack of results, even after a long time.

The complex for beginners and professionals differs not only in the set of elements, but also in the frequency of training. So, for beginners, it is enough to pump their legs once every half month, performing 1-2 exercises. More advanced athletes can work out every week, combining basic and isolation elements and gradually increasing the weight.

There are a number general rules, which need to be taken into account by both beginners and professionals:

Leg muscles require a high number of repetitions.
Competent execution technique is the key to obtaining an excellent result.
Slow speed is more effective.
The leg muscles get used to the load very quickly, so it is necessary to combine and change training methods.
The effectiveness of the exercises is checked by the presence of a burning sensation in the working muscles.

Important! Before the main workout, a warm-up is required. It increases the degree of elasticity of joints and ligaments, increasing the secretion of synovial fluid, improves blood supply to muscle tissue, preparing it for stress.

Be sure to check out:

Load options for pumping

One of the most productive types of training at home is supersets. This is the sequential non-interval execution of 2-3 elements for the same or different types of muscles.

For beginners, minimum breaks of 50 seconds are acceptable, which over time are reduced to 30, then to 10 and then reduced to zero. The number of approaches does not exceed 3 times, and repetitions in them - from 12 to 20. It is not recommended to carry out supersets more than once a week.

This type of training allows you not only to pump up your muscles well, but also to reduce the amount of adipose tissue with a minimum-average load on the cardiovascular system.

Exercises for hips

You can pump up your thighs with the following exercises:

Swing your legs.

Technique:

get down on your knees (“on all fours”) and fixate on 4 main points;
feel the tension in the abs, raise the leg bent at the knee upward, while stretching not the toe, but the heel.

Features: head raised, back straight without bending, gluteal muscles tense. The element is performed 20 times with each leg. Raising while exhaling, lowering while inhaling.

For the outer thigh.

Technique:

lie on your left side, leaning on the same elbow, placing your right palm on the floor in front of you to maintain balance;
tighten your abdominal muscles, keeping your body straight, without distortion;
bend right leg 45°, bringing it forward;
exhale while raising the bent limb to the level of the head;
hold for 2 seconds;
while inhaling, return to the starting position.

Features: do at least 30 repetitions at the same pace without a break with each leg.

Squat.

Technique:

take a vertical, stable position with your legs shoulder-width apart;
tensing your abdominal muscles, slowly lower yourself to an angle of 90°, keeping your body straight;
transfer all the weight to your heels, hold for 3 seconds and gently rise while inhaling.

Features: when performing the element, the knees should not go beyond the line of the toes. For beginners, it is enough to do 3 sets of 8-10 times; advanced athletes are recommended to do 15-20 repetitions.

Lunges.

Technique:

stand up straight, straightening your body and drawing in your stomach;
Without lowering your head and body, take a wide step forward with your left leg, slightly bending the back one at the knee;
shift your weight to your leading leg and hold for 2 seconds;
return smoothly;
with each leg – 20 repetitions.

Features: the forward knee should form a right angle, without going beyond the line of the toes. The lunge occurs as you exhale, returning during the inhalation. This is one of the most effective exercises for girls on legs and hips at home.

When working in a superset, you can alternate between leg swings, knee raises and squats. The last element can be replaced with lunges.

During a regular workout, it is worth adding a gluteal bridge to the complex. To do this you need:

take a position lying on your back;
bend your knees, spreading your feet shoulder-width apart;
Place your arms straight along your body;
As you exhale, raise your hips, while inhaling, lower them.

The exercise is performed 60 times, without stopping.

Loads for the calf muscles

According to research by sports medicine specialists, muscles of this type can withstand a load of up to 130 kg. They are highly extensible, elastic and are considered one of the strongest muscles.

The main block for strengthening the calf muscles of women includes:

Roll from heel to toe, pumping the muscles of the lower leg and foot (2 sets of 15 times).
Calf raises with weights from a sitting position.
Squats with a load.

The lift is performed on a chair in combination with a load of 3 to 5 kg. To do this you need:

sit down with weights on your knees (dumbbells, water bottles);
smoothly lift your heels off the floor, hold for 1 second and gently lower.

The exercise is performed 15-20 times in 3 rounds.

The technique of performing squats does not change. The only thing is that dumbbells are added, which are fixed in the hands located along the body. 20 repetitions are done 2-3 times.

Important! One of the easiest ways to strengthen women's calf muscles is running. Just 30 minutes a day, and in a month you will achieve visible results. Walking on steps has also worked well. Refusal of the elevator will benefit both the muscles of the legs and hips, and the general condition of the body.

We organize a properly effective workout at home

Training at home differs from its gym counterpart only in the lack of special equipment. A competent approach combined with regularity will allow you to achieve excellent results and at home.

The first thing you need to start with is warming up. It includes:

Calf raise.

stand against the wall, leaning your hands on it;
rise on your toes, keeping your body straight.

Performed at least 20 times.

Walking on your heels.

stand on your heels, raising your toes as high as possible;
start walking around the room for 3-5 minutes.

Knee flexion.

standing straight, bend your leg at the knee joint;
clasp your toe with your hand and try to press your heel to your thigh;
hold in this state for 10-15 seconds.

Perform the element 3 times.

Leg abduction

lie on your back and move one leg to the side so that there is an angle of at least 90° between your legs;
lock in this position for 10-15 seconds.

This element can be performed with a partner, or independently by grabbing the toe and pulling it up, without lifting it from the plane of the floor. The main thing is not to bend your legs.

The main complex for the calf muscles may include:

rolls from toe to heel (15 repetitions in 2 sets);
lifts with weights from a seated position (15/3);
jumping rope (3 minutes);
squats with a load (10/3);
"step".

To perform the last element, you can use a step platform, a thick book (like an encyclopedia) or a regular driveway step.

Technique:

stand on the stand with your toes (heels remain suspended);
carefully rise up on your toes and hold for 3 seconds;
go down slowly.

Then, after a 2-minute rest, you can move on to exercises thigh muscles. They are presented:

swinging your legs back and up (20/3);
abduction to the sides from a position lying on the side with legs bent at the knees (30/2);
lunges (20/2);
“scissors” (30/2).

The last exercise is performed lying on your back, alternately crossing your legs at a distance of 40-50 cm from the floor. The lower back should be pressed tightly to the mat, the abs tense.

At the end of the complex, a 2-minute stretch is performed to restore muscle tissue after load.

Reading time: 27 minutes

Do you want to lose weight in your thighs, tighten your buttocks and get rid of cellulite, but you don’t plan to go to the gym or group training? We are offering to you a super selection of effective leg exercises at home, which will help you burn fat and forget about problem areas Oh.

For classes you will need minimal equipment and some free time, while most exercises are suitable for any level of training. The presented exercises will help you strengthen the muscles of your legs and buttocks. The article also offers a sample exercise plan that can be adapted to suit your capabilities.

Rules for performing leg exercises

If you want to lose weight in your legs, then a set of exercises at home should include: cardio exercises to burn fat, exercises with dumbbells to tone the body, exercises without weights for lean long muscles. If you want to increase your muscles, then it is enough to do only strength exercises with dumbbells with heavy dumbbells.
Do a set of leg exercises 2 times a week for 30-60 minutes. To lose weight in your legs, be sure to combine cardio exercises and muscle-toning exercises. If you don't have excess weight and you just need to tighten your hips and buttocks, then you don’t have to do cardio.
You can lose weight in your legs only if you follow a diet where the body receives less food than it can spend on energy. Therefore, you cannot do without dietary restrictions if you want to achieve the desired results. Also for weight loss, see the article about.
If you have problems with joints and varicose veins, then avoid jumping, lunging and squats. If some exercises cause you discomfort, then it is best to exclude them from your workout.
If you don't have dumbbells, you can train without them or use them instead of dumbbells plastic bottles filled with water or sand. But for comfortable training, of course, it is better to purchase dumbbells.
The most effective additional equipment for the muscles of the legs and buttocks is. You can also use leg weights or an elastic band to make the exercises more challenging.
When performing squats and lunges, make sure that your knees do not go beyond your toes, your back remains straight, and your lower back does not bend or arch.
Before performing leg exercises, be sure to do a short 5-minute warm-up, and after training, stretch your muscles.
Remember that the body loses weight as a whole, and not in individual problem areas. But you can give your body an additional boost to burn fat in the area you need if you interval cardio training and then perform a series of exercises on the target area.
To make leg exercises more challenging, use pulsating principle of performing exercises. It is relevant both for lunges, squats, and for various swings and leg lifts:

Cardio exercises for losing weight in legs

Cardio exercises for legs will help you burn more calories, increase blood circulation in problem areas and get rid of thigh fat. Spend about 15-20 minutes of your total 45 minutes doing cardio exercises. The presented cardio exercises for legs at home are arranged in increasing difficulty levels.

Thanks to YouTube channels for the gifs for the article: mfit, nourishmovelove, Live Fit Girl, Jessica Valant Pilates, Linda Wooldridge, FitnessType, Puzzle Fit LLC, Christina Carlyle.

9. Squats on toes (feet together)

13. Alternating rise on toes

15. Walking forward with lunges

Leg exercises on the floor

Leg exercises on the floor are not only very effective for getting rid of problem areas, but are also safe for those who have problems with joints and varicose veins. Such exercises are more gentle and suitable even for beginners.

Repeat the exercises 15-25 times, you can use leg weights and a pulsating version of the exercises to increase the load.

11. Raising legs on all fours

If you are particularly concerned breeches zone or internal thigh part, then look at these articles:

Ready-made leg exercise plan for beginners and advanced

We offer you several ready-made complexes leg exercises at home that you can use for training or adapt to your capabilities. The training involves 4 rounds: cardio exercises, leg exercises with dumbbells, leg exercises without weights, leg exercises on the floor.

Rest 30-60 seconds between circles and rounds. There is no rest between exercises (only in cardio round) , but you can make stops on demand for 10-15 seconds.

Exercise plan for beginners: option 1

Round 1(3 laps): Wide Squat Jump, Split Plank Jump, Front Back Kick, Plyometric Side Lunge
Round 2(2 laps): Squats with dumbbells, Forward lunges, Deadlift, Side lunge
Round 3(2 laps): Toe Squats (feet together), Bulgarian Lunge, Side Leg Raise, Pulsating Plie Toe Squats
Round 4(1 circle): Kneeling lateral leg raise, side lying hip adduction, shell, bridge leg raise, supine circles (each exercise is performed 10-15 repetitions).

Exercise plan for beginners: option 2

Round 1(3 laps): Side Jumps, Jump Squats, Flying Plank Jumps, Plyometric Side Lunge (perform each exercise for 30 seconds, rest for 30 seconds between exercises).
Round 2(2 laps): Dumbbell sumo squats, standing lunge, dumbbell leg raises, back lunges (each exercise is performed 10-15 repetitions).
Round 3(2 laps): Single-leg deadlift, Chair raise, Front leg raise Alternating toe raise(perform each exercise 10-20 repetitions).
Round 4(1 circle): Side leg raise, Side leg raise on all fours, Bridge leg raise, Leg swing, Scissors(each exercise is performed 10-15 repetitions).

Advanced Exercise Plan: Option 1

Round 1(3 laps): 180 Degree Jumps, Side Jumps, Jump Squats, Lunge Jumps (perform each exercise for 40 seconds, rest for 20 seconds between exercises)
Round 2(2 laps): Squat with calf raises, Forward lunges, Deadlifts, Low squat back lunges
Round 3(2 laps): Diagonal lunges, Leg kicks, Walking lunges, Leg raised squats
Round 4(1 circle): Inner Thigh Leg Raise, Supine Leg Raise, Stomach Leg Raise, Quadruple Leg Raise, Back Circulars

Advanced Exercise Plan: Option 2

Round 1(3 laps): Sumo Squat Jump, Front Back Kick, Wide Squat Jump, Star Jump (perform each exercise for 40 seconds, rest for 20 seconds between exercises).
Round 2(2 laps): Dumbbell Squats, Back Lunges, Dumbbell Sumo Squats, Dumbbell Leg Raises (perform each exercise 15-20 repetitions).
Round 3(2 laps): Lunges in a circle, Garland, Rise to a chair + abduction of legs to the side, Pulsating plie squats on toes (each exercise is performed 15-25 repetitions).
Round 4(1 circle): Side Plank Leg Raise, Leg Raise Parallel to the Floor, Leg Swing, Scissors, Prone Leg Raise (perform each exercise 20-25 repetitions).

5 videos of leg exercises at home

4. Low-impact workout for lean legs

5. Interval training for legs

Also be sure to watch our video selections:

And - attention, lovers of trails and mountain running: strengthening your feet significantly improves your technique when running over rough terrain, preventing your legs from twisting.

Properly selected shoes are a necessary, but not sufficient condition for proper alignment of the body during running and after training. The ligaments and muscles of the foot are strengthened only with special exercises.

And although this process is much slower than the development of leg muscles, the efficiency of running will directly depend on it: they can either “slow down” you, putting you at risk of injury, or work in your favor.

The entire complex takes about 10 minutes to complete. When jogging daily, it is recommended to perform any 3-4 exercises every day, and 2-3 times a week - a full cycle.

1. Pulling your feet towards you and away from you

Sit on the floor and straighten your legs in front of you. It is important to ensure that the big toe, little toe and heel remain in the same plane while pulling the foot towards you. Only under this condition will the muscles be strengthened and stretched in a balanced manner, which will prevent (or reduce) collapsing to the outside or inner part feet while walking and running.

When pulling your foot away from you, try to stretch your toes as if lengthening them, rather than curling them under the arch of your foot. Repeat 10 times.

2. Circular movements of the feet

Complete 10 circular movements feet inward, trying to touch the floor with the bones thumbs, and 10 - outward, trying to touch the floor with the outside of the little finger.

3. Sitting on your knees

Get on your knees, then sit on your heels, bones thumb and the heels of both feet are “glued” to each other. Sit in this position for a minute.

4. Flexion of the metatarsophalangeal joints

Now change your position by placing the balls of your feet on the floor and flexing your metatarsophalangeal joints as much as possible. Keeping your heels together, as well as your big toes, give your back vertical position and stay in this position for 1-2 minutes.

5. Rolling like a boat

From a sitting position with your legs in front of you, pull your feet as close to you as possible. Open your knees to the sides, “gluing” your feet together. Maintaining this position of your legs and resting your hands on the floor (for those who are confident, you can do it without support), tilt your body forward and lift your pelvis above the floor, trying to hold the position for some time.

If you feel potential in yourself, you can roll left and right (like a boat), hugging your feet with your palms.

6. Wave-like movements of the feet

Sit down and stretch your legs in front of you. Perform wave-like movements with your feet in this order: metatarsus down → toes down and forward → toes only up → whole foot towards you.

To fully restore normal flexibility of the foot, it is recommended to do 15 repetitions on each leg.

7. Pulling up the towel with your toes

Place a towel on the floor and stand on its nearest edge. Without lifting your heels from the floor, gradually rake the towel under you with your toes, and then lay it back out.

Foot massage using improvised means perfectly stretches the muscles of the feet. You can roll small balls, rolling pins, bottles, etc. It is also useful to pick up small objects with your toes and collect socks around the apartment with your feet.

8. Ascents and descents on the fingers

Traditionally, they are suggested to be done on steps, but doing them slowly on a flat surface will give an excellent result.

Almost every runner gets injured sooner or later. And most of them are in the region ankle joint: Achilles, pain in the arch of the foot, pain on the outer part of the foot, injuries to the joints of the toes, pain in the periosteum. Why is this happening? The volume of training, weekly loads, and mileage are increasing. Our feet cannot cope with the load, because we wear shoes all our lives, most sedentary lifestyle life – ankles and feet do not develop. The foot muscles are overloaded - this leads to various injuries, tears and inflammation.

Everyone, without exception, needs to take care of their feet, not just runners. Problems may arise from sedentary image life, overweight or permanent job"on foot". The most common disorder is flat feet. It can be not only congenital, but also acquired at any age. Due to changes in the arch, the foot loses shock absorption when walking shock load spreads to other joints, causing problems in the knees and lower back.

You can avoid pathologies and ankle injuries if you follow special exercises. We have collected the best, in our opinion, sets of exercises for strengthening the foot, its muscles, ligaments and joints. You don’t have to do everything - choose exercises that you like, create your own complexes. Exercising your feet even 1-2 times a week will help prevent injuries, become stronger and run faster.

Exercises to strengthen the foot: set 1

A set of exercises from the channel " Sport section" It is performed without additional devices, so it is accessible to everyone.

Extending your feet towards and away from you. Initial position sitting, legs extended in front of you. Place your hands on the floor. Stretch your feet away from you, while pulling your toes first away from you, then towards you. Then pull your foot towards you. Repeat 20 times, fixing the foot in each position for 3-4 seconds.
Rotation of the feet. The starting position is the same. Rotate both feet simultaneously with maximum amplitude. Rotations should be slow. Repeat the exercise 20 times in one direction, then 20 times in the other direction.
Reduction of feet. The starting position is the same. Squeeze your right foot, trying to use the muscles of your foot as much as possible. In this position, touch the toes of your right foot to the heel of your left foot. Stay in this position for 5 seconds. Now repeat the same with your left foot. Perform 10 repetitions on each leg in turn.
Foot stretching. The starting position is the same - sitting, legs extended in front of you. Place your hands on the floor. Pull outside both feet towards you. Hold this position for 5 seconds. Then pull inner side feet towards you, also stay in this position for 5 seconds. Repeat the exercise 20 times.
Walking on your heels. Starting position – standing, hands on your belt, feet shoulder-width apart. Walk on your heels until you feel tired, about 2-4 minutes.
Walking on toes. Starting position – standing, hands on your belt, feet shoulder-width apart. Rise up onto your toes as high as possible, tightening the arch of your foot. Walk on your toes until you feel tired, about 2-4 minutes. It is better to alternate this exercise with walking on your heels.
Stand on one leg. Starting position - standing, arms along the body, legs close to each other, at a distance of 10 cm. Rise on both legs on tiptoes, then lift one leg off the floor to a height of no more than 10 cm. Maintain balance on one leg on tiptoes 30-40 seconds Repeat for the other leg.

Video demonstration of all 7 exercises for the feet:

Exercises to strengthen the foot: set 2

A simple set of exercises from Vasily Parnyakov, a former professional runner and sports commentator NTV-plus. Exercises can be performed on grass, sand and a gymnastic mat.

In addition to dynamic exercises, pay attention to lifting an object. A simple and accessible exercise that is suitable even for children to prevent flat feet. It forces many muscles of the foot to work, which are not included in the work when walking or running. You can not only lift, but also shift any small objects that are convenient to hold with your toes: buttons, pencils, small stones.

Foot exercises for runners

A set of exercises from Dmitry and Ekaterina Mityaev - leaders of trail running in Russia and founders of the trail running school.

The exercises are based on jumping on the feet; to perform them you will need step platform or other stable elevation. The amount and duration of exercise is individual for everyone. When performing exercises, push off with your feet without involving other muscles. This set of exercises can be performed on a flat surface, but the load and effectiveness will be less.

Strengthening the arch of the foot and ankle joint

A large set of exercises from Anton Suzdalev, a master of sports in cross-country skiing and a master of sports in athletics.

Collecting towels. Place a towel on the floor and sit on a chair. Place your foot on the near edge of the towel. Using your fingers, rake the towel towards you, then straighten it back. In this case, the heel should not come off the floor. Do the exercise 10 times. The exercise can be performed with each foot in turn or with both feet at once.
Ball rolling. You can use a tennis ball or a special one massage ball. The available tools include a rolling pin, a bottle and other objects that are convenient to roll. Sit on a chair, place the ball on the floor and roll it with the ball of your foot.
Single leg stand. Aimed at strengthening the ankle muscles, useful for running, cross-country skiing And game types sports. To make it more complicated you can use balance pad.
Exercises with fitness bands. Gymnastics for the ankle and foot muscles with resistance.
Other dynamic and static exercises without using projectiles. The video explains everything in detail.

Play sports, move and travel! If you find a mistake or want to discuss the article, write in the comments. We are always happy to communicate. 🙂