Calf training for girls is very specific. These muscles must be trained carefully. Find out how to make an appetizing lower leg with the help of simple exercises. Girls do not really like to pump the calf muscles, but pay more attention to the buttocks. On the one hand, subtle games can spoil the overall impression of the shape of the legs, but heavily pumped ones will also not bring aesthetic pleasure to their owners. Today we will talk about how to pump up the calves of a girl's legs.
Calves are very strong and hardy muscles. This is due to the fact that they are constantly involved in walking. Often, girls ignore calves and do it completely in vain. When training these muscles, the same principles are true as when working on other muscle groups - you need to train them constantly and at the same time progress the load.
Most often, one session per week is enough for the calf muscles to begin to grow. However, this also requires an individual approach when choosing a training regime. The key to muscle growth is the progression of the load. The body resists having a lot of muscle mass, since it takes a lot of energy to maintain them. You need to constantly create stressful conditions so that the body cannot adapt. The easiest way to achieve this is through the progression of loads. To do this, you can use the following methods:
- Increase working weights;
- Increase the number of exercises;
- Increase the number of sets and reps;
- Reduce rest time between sets.
Your every new occupation should be a little harder than the past. At the same time, girls do not need to try to use large weights. It is better to shorten the rest time between sets and increase the number of repetitions in sets.
How should a calf training be structured?
First, let's say a few words about the anatomy of the calves. This is not one muscle, as some believe, but two - the gastrocnemius and soleus. In this case, the soleus is located under the gastrocnemius and its main task is to raise the heel while sitting. If this muscle is sufficiently developed, then it pushes out the gastrocnemius muscles and thereby adds volume. There are only two exercises for calf development - sitting and standing calf raises.
Standing Calf Raises
This is a basic calf exercise. For its implementation, a special simulator has been created, thanks to which it is possible to lower the heels below the horizontal level and thereby increase the range of motion. When performing calf raises in a standing position, you should pay attention to the following features:
- You cannot bend your legs at the knee joints, only a slight bend is allowed to reduce the load on the knee.
- Only the ankle joint should be involved in the work.
- Work without pauses in the lower extreme position so that the muscles do not rest.
- Maintain a smooth pace.
- The weight should be chosen so that the technique does not suffer.
Seated Calf Raises
And there is a simulator for this exercise, but if it is absent in your gym, you should not despair. Use any block that allows your heels to drop below horizontal. Place dumbbells on your knees to increase the load. The exercise is similar to the previous one and is not difficult. Try to do these movements at the end of the session.
Now you need to figure out the required number of repetitions and sets. To get started, you can do 4 or 5 work sets of calf raises of 15–20 repetitions each. This is true for two exercises. You should also do a couple of warm-up sets first.
The weight should be chosen so that the last two or three repetitions are difficult for you. Don't take long breaks between sets. It is best if they do not exceed one and a half minutes. Remember also about the progression of the load, increasing each lesson the working weight by at least half a kilogram.
You will learn more information on how to build up your calves in this video:
