How to develop the muscles of the lower leg?
An important role in the aesthetics of the body is played by the muscles of the lower leg, which, along with the deltoid and abdominal muscles, form a beautiful appearance. At all times, sculptors have depicted athletes or warriors with developed abs, strong deltoid muscles and developed calves. It is believed that in their development, the muscles of the lower leg should not be inferior to the biceps. If in a person the development of the lower leg lags behind the development of the upper limbs, then the development of the legs must be given special attention, and additional forces must be applied. In this article, we'll talk about how to build up your calves .
On average, it is necessary to carry out two or three workouts per week, but with proper health and the required level of training, the number of workouts can be increased to four or six. In general, the volume of the training process depends on the level of a person's readiness, including his health.
During the training process, the programs can be composed, conducting workouts alternately from several programs, or for a certain period, engage in one program, and then switch to the next. On average, during training, three to five approaches are performed, during each it is necessary to do at least ten to fifteen repetitions. The interval between approaches should be one minute. In this case, when choosing the number of approaches and repetitions, you should rely on your own well-being. In addition, the exercises are allowed in a circular system, when from three to five circles are performed. And now, a few ready-made programs:
Program No. 1
25 sets and 400 reps. Workout time 50 to 60 minutes
Straighten the socks using the leg press machine 5 x 20 reps
Raising on toes, standing 5 to 10 times;
Donkey raises on socks 5 to 20 times;
Raising socks when standing with heels on the platform 5 15 times;
Raising on toes from a sitting position on the simulator 5 to 15 times
Cool down from stretching exercises no more than 5-10 minutes
Program No. 2
15 sets and 225 reps. Workout time about 40 minutes
Raising toes from a sitting position on the simulator 5 to 15 times;
Rise on toes, standing 5 to 15 times;
Straighten the socks using the leg press machine 5 x 15 reps
Cool down from stretching exercises no more than 5-10 minutes
Program no. 3
5 sets and 100 reps. The execution time of one circle is from 15 to 20 minutes. The number of circles ranges from one to five.
All exercises are performed for 20 repetitions.
Straighten your socks using the leg press machine
Standing Calf Raises;
Donkey raises on toes;
Raising socks when standing with heels on the platform;
Raising toes from a sitting position on the simulator
Cool down as in previous programs
Program No. 4
23 sets and 245 reps. Workout time 40 to 50 minutes The
number of repetitions in sets varies.
Standing Calf Raises: 45 reps 6x10-9-8-7-6-5
Straightening the socks using the leg press machine 75 reps 6x15-14-13-12-11-10;
Raising on toes from a sitting position on the simulator 50 repetitions 5x15-5-10-5-15;
Donkey Calf Raises 75 reps 6x15-14-13-12-11-10
Hitch for stretching no more than 5-10 minutes.