Lifting on standing socks: features and technique of performing the exercise

To make the body look taut, it is important to train not only the torso, thighs and hands, but also do not forget about your legs. For this, exercises have been developed, in which emphasis is placed on the calves of the feet. To the most effective load, which allows you to pump your shins, consider the ascent to standing socks. There are also other techniques that train the lower part of the legs.

Performing such exercises in physical education, each pursues its goal - someone wants to pump the calf muscles, and others plan to lose weight in these places. How can one achieve exactly the results for which he is engaged, and what kind of loads will lead to the goal? This question will be considered below.

Features of gastrocnemius muscles

Usually the legs should not lag behind their biceps in their development. The uniqueness of this group of muscles lies in their ability for rapid recovery. In addition, caviar is very strong and able to work, such characteristics allow you to transfer loads of varying severity. But in this lies the complexity: because of its endurance, this muscle group is considered to be the "tightest" for development. To make the tibia tightened and even pumped up, you will have to persevere.

The importance of warm-up

The first step is to learn how to pump the calf muscles, but so as not to harm their health. For safe training before each session is Perform a warm-up. This simple procedure will increase blood flow, increase the elasticity of ligaments and increase the production of synovial fluid, which plays the role of lubricant for the joints. In this case, stretching exercises can be a warm-up . Prepared muscles will subsequently recover faster after exercise.

A few recommendations

If you are just starting to do physical exercises that train the muscles of the legs, these tips will prove relevant.

• It is desirable to give the load on the eggs no more than once a week, and this is usually enough. Also, beginners should focus on two basic exercises, and only after a while it is recommended to start isolating. For calf muscles, lifts on standing socks are basic.
• Muscles on the legs quickly adapt to the load, which is why it is better to train in various techniques, such as negative repetitions, supersets and others.
• The calf muscles start responding to training only for 13-15 repetitions in the approach, while the hips require only 8-10.

Technique of doing the exercise

If you are trying to pump up the muscles of the legs, the easiest way to do this is in the gym, where there are special simulators. Performing the ascent to the toes standing, it is necessary to adhere to the already proven technique.

1. Approaching the simulator, the legs are placed on the platform so that the heel and middle of the foot "hang". Between them should be no more than the width of the shoulders. Socks can be deployed slightly to the sides, if convenient, we leave them parallel to each other. The back and legs should be kept straight, and the shoulders - rest against the rollers on Simulator.
2. Exercise begins with the lowering of the heels as low as possible.
3. When breathing in, the breath is delayed, and at this moment we quickly rise, stretching the ankle as high as possible. At the top there is a short pause, while the calf muscles must tense.
4. With an exhalation, the heels descend to the original.
5. Make the desired number of repetitions.

Nuances that need to be considered

To raise the standing toes were more effective, the following aspects should be taken into account when performing them:

• To work out this group of muscles, it will take from 3 to 5 approaches, which include 15-20 repetitions.
• It is recommended to use the average weight, because if you overload yourself, It will be impossible to make a sufficient number of repetitions, and it is on them that the effectiveness of the exercise depends. But lack of weight will not load the muscles as necessary.
• Make sure that the back does not bend, and the shoulders, pelvis and heels remain on the same line. Also, the head should not "nod". All movements are concentrated in the ankle.
• Muscles will receive an even greater load if the amplitude is maximum. You should try to lower your heels as low as possible, and climb as high.
• It is important to monitor the correct breathing, if you forget about it, the spine will be more difficult to keep straightened.
• In order not to damage the tendons, it is necessary to descend smoothly, and the heavier the load, the more careful the movements must be. The ups can be more powerful and even sharp, the main thing is to strain the muscles of the lower leg more strongly.
• Make a short pause every time you find yourself at the highest point. Such a stop creates additional stress.
• It is not necessary to linger at the bottom, but this can be done if you are trying to stretch the muscles at the same time. Stop at the bottom should not be, if you train with a lot of weight.

Exercise in sitting position

The following technique is also considered basic and allows you to train also soleus muscle. So, the second way to pump the calves of the feet is to lift the socks sitting. First we need to prepare a bar, on which we put our feet. It should be about 5 or 7 centimeters, but not lower. You will also need a bar and a high bench, but one that suits your height.

In the starting position you sit on the bench, the toe socks are on the bar. Your partner will put the bar on his knees. It must be firmly held, so that it does not turn in the legs. Feel the stretching of the calf muscles under this weight.

It is necessary to carry out the ascent to the socks with the bar smoothly, and the shins should be strained. Lifting your heels up, hold the movement for a moment. Go quietly, feel the muscles of the calves. At the maximum stretching, delay again for a second, then understand the weight upwards. Strive to carry out the exercise in such a way that a burning sensation arises in the legs. Rises are repeated the number of times you need.

In the process of training it is important to monitor breathing. Inhalation is done by lowering, and exhaling is when lifting weights.

Instead of the bar, it is possible to lift the socks with dumbbells, but they must also be held by hands. In addition, the exercise is suitable for training on a certain simulator. Socks can be placed in different ways, let them look inside, apart or stand in parallel.

Exercising at home

Unable to attend a rocking chair, you can train in your room. To do this, we will discuss how to pump the calf muscles without using sports equipment. To begin with, we need to replace the bar that is placed under the socks, the other Subject. These can be books of good size or wooden trimmings, which are lying on the balcony. Then choose a stable chair of a convenient size, as well as weighting instead of the bar. As additional weight, you can use large bottles of water or boxes filled with books or tools. After picking up the inventory for the exercises, you are ready to start training. You can carry out the ascent to the socks by the technique given above.

We train thin legs

For too thin legs to other exercises, you can add the following occupation, which will help you acquire the necessary muscle mass, exercising at home.

Standing straight and lowering his hands down, you need to lift your toes, remaining to stand only on the heels. Smoothly we carry weight and we become on socks. Then this motion is repeated only on one leg, then on the other. This exercise is performed about 15 times for each approach. So three repetitions are done. In the hands you can take dumbbells.

We reduce calves of legs

Wanting to get rid of large bootlegs, you can perform home exercises for weight loss legs. If we approach this problem in a complex way, gradually the volume of calves will decrease, and the body will look more taut. An important condition is the regularity of classes, which are not recommended to be missed.

1. Jumping on the rope is an effective way to pull up the calves and legs in Whole. For the exercise, you need to jump on both feet for 15 minutes. After the time elapses, the jumps are continued first on one, then on the other foot for another five minutes.
2. Next, you need an ordinary chair with a back so that you can lean on it. Going to the inventory, feet are located in parallel. We pull one leg forward, trying as far as possible to pull the socks, after which a sharp swing back is made. The system is repeated for the second leg. During the session, you need to focus on ensuring that the calves remain tense. For a good workout, it takes about forty repetitions.
3. This exercise is usually performed by dancers, and in fact they are famous for their slender legs. It is better to perform the following actions near the wall, so that it would be easier to keep the balance. The back is flat, the feet are parallel to the shoulders. Beginning sit-ups 20 times. The foot should stand firmly on the floor. During the next 20 sit-ups, when bending the knees, the legs are raised to the socks.
4. Spinning the ankles. For exercise, you need to be straight. In order not to interfere with the hands, we remove them on the belt. We withdraw and lift the leg forward. In the air draw a circle of medium size 20 times with your fingertips. There are three approaches for each leg.

How to finish the training correctly

After completing the exercises for weight loss of calves, it is important to hold a small stretch. This is helped by attacks, which can be carried out as follows. The foot is taken a deep step, the palms rest against the knee, and the remaining leg should feel a stretch in the shin. In this state, a little delay is done. We return to the original position, the action is repeated for the other leg. So you can perform several steps.

Also home leg exercises Allow after a workout to do a small massage for the legs. Having finished massaging caviar, we pass to their grinding with a simple dry towel. Such a simple action will improve the flow of blood, which will have a beneficial effect on muscle tissue.

Helpful Tips

In addition to the exercises that allow you to make the volume of calves less, it's good to listen to the advice given by experienced athletes.

• If you are engaged in sports in equipped halls and at the same time strive for more slender and tight legs, it will be better not to give them a heavy load. Pumped calves look bulky.
• Wishing to reduce the tibia in volume, it is better to pay special attention to their stretching. A similar result is given by such areas of sport as pilates, gymnastics or yoga.
• Aerobic exercise and jumping with a rope will also help to correct the calf muscles.
• Also, home exercises for losing weight legs will be more effective if you control food. It is not necessary to resort to radical changes in the diet, but it is desirable to adjust your habits. You need to think through the menu for a day to make it balanced, and not allow yourself to eat at night.
• The main rule is to strive for regularity and observe the right technique when doing exercises. Following this advice, in a month you can see a change for the better.