How to pump caviar - the most "disobedient" muscles

What is a healthy body? This is primarily strong and strong muscles. And it is desirable that they are developed harmoniously on all parts of the body. This applies to the legs. Muscles of the legs are developed in different ways. Many people have big hips from nature. But the calves they have at the same time remain thin. And this asymmetry can be corrected with the help of simple exercises. For this, it is not necessary to attend fitness centers. You can just pump the eggs at home.

There are several exercises for training calves. And lifting on socks in several variants is one of the main for gastrocnemius muscles.

How to pump the calves in the ascent on the toes (in sitting position)

To do this, sit on the edge of the stool. The back should be kept straight, and an object should be placed under the feet. For these purposes, a book, a wooden bar or something like that will do. Between the knees, a dumbbell is clamped. Then the legs need to be bent so that the books touch only the pads of the fingers. This will be the starting position. Then the heels should be lowered a few centimeters to the floor. And then slowly, but with an effort to raise them up to the stop, that is, put on socks. And return to the starting position.

How to pump the calves, performing lifting on the toes (standing)

For this exercise, too, the support is the same as in the first one. In the left hand take a dumbbell, and put our feet on the stand. In this case, the heels should be a canopy. And if you lower them, they should only touch the floor a little. Then raise the right leg to the level of the left knee. And with the left leg we begin the exercise: lowering the heel, lifting to the toe and returning to the initial position. The same thing should be repeated with the right foot, taking the dumbbell in the right hand.

How to pump caviar with squats

For this exercise, the left leg needs to be set slightly forward and a little to sit on it. And the right leg to pull back to the stop. The back is straight, the arms are laid overhead, and the elbows are spread out to the sides. Now begin the slopes to the left foot, so that the chest touches it. Then we change our legs and start all over again.

Exercises for gastrocnemius muscles on the Swedish wall

The legs become on the lower crossbar of the wall, and with your hands, take the crossbar, which is on the same level with the chest. In this case, the position should be such that you can keep balance while standing on your toes. Then you must slowly sink and climb on your toes for fifteen minutes. A similar exercise can be performed without a Swedish wall. To do this, you need a platform or stand in the form of the same book. Become her only socks, and the heels hang to the floor so as to reach a stable position. Further, slow lifting and lowering also follow. Give this exercise should not more than ten minutes, otherwise you can overstrain the muscles.

How to pump caviar with different loads

These exercises are more suitable for men who want to bring their calf muscles in order. As a load bar is used, and as a stand a wooden block will do . We put the bar on the shoulders and stand with our toes on the stand. Next, standard lifts to socks and returning to the starting position are performed. Weigher can also be placed on the belt. This exercise will also help to solve the problem of how quickly to pump eggs. To do this, stand up straight, and put your toes on the bar. A load is attached to the belt or a partner is located on the rump. Then follow the same lifts to the socks.

There are many more exercises that are designed for the front, back and outer muscles of the lower leg. They can be performed both on special simulators, and with the help of improvised means. But it is better to do this under the guidance of an experienced coach in order to achieve the maximum result.