Make sure your feet are ready for the summer season! Skirt and heels or shorts and sandals - with slender calves you will always look sexy! Find out how to pump up your calves for summer!
Find out how to pump up a girl's calves in a short time. Take action immediately, because gorgeous calves are the perfect match for any summer outfit!
Summer and warm weather mean skirts, short shorts and sexy heels. And this, in turn, means that your legs will be in full view of everyone - and especially your shins! When you pass by, every guy should realize that he is missing something very interesting. Thanks to this workout, you will learn how to pump up a girl with calves that will amaze everyone.
Do not leave the gym after the last approach of a lunge with dumbbells forward; work on your calves some more! Of course, girls shouldn't pump up their calves to the size of football players' calves. This workout is designed to build shape, not build muscle.
Anatomy of your toned calves
The calves are made up of two main muscles: the gastrocnemius and the soleus.
The calf muscle is the main one. It is clearly visible, especially when you stand on your toes. The soleus muscle is located under the gastrocnemius and you can see it from the side.
The function of the calf muscle is to raise the heels in a standing position. The gastrocnemius muscle is relatively small compared to the soleus: it makes up about 40% of the total volume of the calf and is composed primarily of fast-twitch muscle fibers.
The soleus muscle lifts your foot when you sit. It contracts slowly and makes up 60% of the total volume of the caviar. Because of its size, the soleus muscle grows faster, providing you with the necessary tone. Think of your soleus as the soul of your beautiful calves!
The biceps muscle on the back of the human leg. Located above the soleus muscle, together with which it is attached to the heel through the thick Achilles tendon.
The gastrocnemius muscle is formed by two powerful fleshy heads - medial and lateral. The more powerful medial head (caput mediale) begins from the popliteal surface above the medial condyle of the femur, and the lateral head (caput laterale) is symmetrical to it, but slightly lower, above the lateral condyle of the femur. Under each of the tendons of these heads on the condyles there are respectively the medial subtendinous bursa of the gastrocnemius muscle (bursa subtendinea m. gastrocnemii medialis) and the lateral subtendinous bursa of the gastrocnemius muscle (bursa subtendinea m. gastrocnemii lateralis). With their initial sections the heads limit the popliteal fossa from below. Heading downwards, both heads join together approximately in the middle of the lower leg, and then pass into a common tendon, which, merging with the tendon (m. soleus), continues into the massive calcaneal (Achilles) tendon (tendo calcaneus (Achillis)), attached to the posterior surface tubercle of the calcaneus.
Functional activity primarily involves movement of the foot in the sagittal plane and stabilization of the body during movement (walking and running).
When the calf muscle is overstrained, cramps may occur in it. In addition, spasms may indicate disorders of their arterial and venous blood supply, as well as a lack of microelements and insufficient stimulation of muscles by nerves. Injuries to the calf muscle can occur when a load exceeds its capabilities, sometimes from a blow to it.
How exercise therapy can help with arthrosis
Exercise therapy for arthrosis performs different tasks:
- Elimination of pain symptoms and stress on cartilage tissue.
- Improving blood supply to the joint and restoring the integrity of cartilage.
- Relieving muscle spasm.
- Strengthening ligaments and muscles.
- Improving the well-being of a sick patient, joint mobility, range of motion, providing the opportunity to return to normal life and self-care.
- Reducing the frequency and severity of exacerbations.
- Improving the trophism of cartilage tissue and stopping the process of cartilage destruction.
How many sets and reps do you need to pump up your calves?
Since the soleus muscles are made up of slow-twitch fibers, it is best to perform slower repetitions for longer periods of time. Slowly do 12-20 repetitions. Don't be afraid of weights: calves recover quickly and can withstand heavy weights. So don't feel sorry for yourself.
The calf muscles, on the other hand, are made up of fast-twitch fibers, so choose exercises with heavy weights and a dynamic pace.
Tip: Work your calves after other leg exercises. Tight, tired calves will interfere with deep squats and Romanian deadlifts.
Features of exercise therapy for arthrosis
The goal of exercise therapy for arthrosis is to partially relieve the load from the joint and distribute it evenly in the musculoskeletal system to restore cartilage tissue. To obtain lasting results, therapeutic exercises must be performed regularly and daily. The duration of classes at the initial stage is at least 20 minutes, later they can be increased to 40 minutes. The best time for gymnastics is morning and evening. Each complex begins with a light warm-up, warming up the tissues, without tension. Movements when performing exercises should be smooth, without jerking or pain, with little muscle tension.
Severe pain is a signal to stop the exercise. Exercises with direct impact on the joint are excluded from the complex.
During training, blood supply to articular and periarticular tissues improves, trophism increases, which stops degenerative processes in the joint, muscles and ligaments are strengthened.
The loads are increased gradually, increasing the number of exercises. Weights are not used during classes. During exercise therapy, you should pay attention to your breathing: it should be smooth and rhythmic.
Any localization and form of arthrosis has serious complications, so you should not delay treatment.
See how easily the disease can be cured in 10-12 sessions.
Pump up your calves - do some stretching
The calves are prone to strain and cramp, especially when they are pumped. A few minutes of stretching during and at the end of your workout will help alleviate this problem.
The best way is to place your foot against the wall and lean on it. Or perform a calf stretch with your palms against a wall: take a step away from the wall and let your body weight pull you forward toward the ground. Hold each position for 20-30 seconds. You can find more stretching exercises here.
Restoration of the brain and nervous system
Binge drinking seriously disrupts the normal functioning of the central nervous system. Alcohol acts in such a way that a person becomes overly anxious, unreasonably irritable, and in more severe cases, inappropriate behavior, aggression, and hallucinations are observed. The situation is aggravated by alcoholic insomnia and depression.
The functioning of the brain and nervous system can be restored if you switch your attention. Sometimes even watching a light movie or reading a book can give good results. Leisurely walks before bed, a warm bath, and communication with family and friends will help stabilize your psycho-emotional state, especially if a person feels their sincere support.
Nevertheless, it also happens that you cannot do without medication. In such cases, consultation with a doctor is strictly necessary; no medications should be taken without his prescription. Usually, a narcologist initially recommends mild sedatives.
As soon as a person’s psycho-emotional state is completely stabilized, the stage of recovery from binge drinking can be considered complete.
Cardio for pumping up cool calves for a girl
Walking on tiptoes or running will help girls pump up sexy calves. In addition, both exercises are great for burning excess fat.
Walking up the stairs or on a stepper in the gym is not only an excellent cardio exercise, but also improves the tone of the calf muscles.
To better engage your calves, push through your toes rather than your heels. If you want more, then jump on the steps on each leg in turn. You will feel your muscles burning!
FAQ
Is it possible to play sports, run or ride a bike if you have arthrosis?
With arthrosis, there are many restrictions on playing sports. Any type of physical activity is strictly contraindicated, especially team sports and other disciplines with a high probability of joint injury. Light running, walking, and fitness with limited stress on sore joints are allowed. An exercise bike is useful.
Is it possible to combine exercise therapy with other methods of treating arthrosis?
It is not only possible, but also necessary to support joints with drug treatment and physiotherapeutic procedures.
Is it possible to combine different exercise therapy techniques?
It is possible and necessary to combine different techniques, especially gym classes and swimming. In any case, the final decision on the exercise therapy technique remains with the attending physician.
Read about other methods of treating arthrosis in this article.
Literature:
- Ulashchik, V. S. Therapeutic physical culture // Physiotherapy: Universal medical encyclopedia. - Mn.: Book House, 2008. - P. 308-315. - 640 p.
- Therapeutic physical culture / Ed. S. N. Popova. Physical education and sport, 1988, 271 p.
- Dubrovsky V.I. Therapeutic physical culture: textbook. for students universities - M.: VLADOS, 1998-608s.
- Epifanov, V. A. Therapeutic physical culture. - M.: Medicine, 1987. - 528 p.
Themes
Arthrosis, Joints, Pain, Treatment without surgery Date of publication: 05/25/2021 Date of update: 08/25/2021
Reader rating
Rating: 5 / 5 (2)
Complete calf workout
Squats with weighted heels
- 3 sets of 15-20 reps
- Body Part: Quadriceps Equipment: Other
Alternating heel and toe raises with barbell
- 3 sets of 15-20 reps
- Body part: Calves Equipment: Barbell
Seated calf raise with barbell
- 3 sets of 15-20 reps
- Body part: Calves Equipment: Barbell
Stretch your calf muscles with your palms against the wall
- Body Part: Calves Equipment: No
Stretching the calf muscles and Achilles tendon
- Body Part: Calves Equipment: No
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Training calves is difficult and time-consuming work. We bring to your attention 4 additional programs.
Rules for strengthening the lower leg without training
A woman and a man will be able to quickly pump up their calf muscles by following these rules in everyday life:
- Watch your gait. Steps should be wide. Lower your foot onto your toes, smoothly rolling onto your heel. Train yourself to walk 10,000 steps a day.
- Choose comfortable shoes that do not squeeze your toes and allow your skin to breathe. It is advisable to choose models with orthopedic insoles that support the foot.
- Avoid elevators and take steps.
- Try to go barefoot whenever possible.
- If you have a sedentary job, then periodically arrange a sports minute on non-training days.
Try to spend your leisure time actively: walking, cycling, playing team sports. Get enough sleep, eat right. These healthy habits will improve your health and strengthen your muscles throughout your body (including your calves).
Workout #1
Seated calf raise with dumbbells
- 3 sets of 15 reps
- Body part: Calves Equipment: Dumbbells
Single leg calf raise
- 4 sets of 8 reps
- Body part: Calves Equipment: Dumbbells
Seated barbell calf raise with 1 leg
- 2 sets of 12 reps
- Body part: Calves Equipment: Barbell
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You can pump up the calves of both girls and guys with many exercises. Such a large selection makes your training program more varied and your classes more exciting.
Liver recovery after binge drinking
The liver takes the brunt of the damage and suffers the most from the consequences of heavy drinking.
There are general recommendations that will help restore normal liver function:
- You need to consult a doctor, especially if you have a diagnosis of chronic alcoholism. He will prescribe the medications necessary in each specific case.
- Large amount of liquid. Dehydration after heavy drinking damages the liver, and water speeds up its recovery process.
- You need to eat only fresh and healthy foods. Fast food, smoked meats, fatty and spicy foods require too much effort from the liver to process, these foods should be excluded.
- You can drink herbal decoctions based on dandelion and burdock - they stimulate bile secretion.
- Don’t forget about proper rest, harmonious communication with loved ones, leisurely walks before bed.
Workout #2
Barbell calf raise (plate)
- 5 sets of 15-20 reps
- Body part: Calves Equipment: Barbell
Smith machine heel raises (plate)
- 5 sets of 15-20 reps
- Body part: Calves Equipment: Exercise
Seated calf raise with dumbbells
- 5 sets of 15-20 reps
- Body part: Calves Equipment: Dumbbells
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If you want to lose weight, take your leg training seriously. Lower body exercises always require maximum energy, which means they burn fat more effectively. To complete the look of a slender figure with graceful and toned calves, do this workout.
Exercises for the soleus muscle
To load these muscles, you need to bend your leg at the knee joint 90 degrees and rise on your toes. A special simulator is used for these purposes, but if it is not available, then the same Smith simulator will do. If you don't have one, you can use free weights, but you may need a safety partner. It is necessary to load the barbell with weights in advance, sit on the edge of the bench, place your toes on the stand and place the barbell on top of your thighs, closer to your knees. Most likely, heavy weight will cause discomfort in the hips, so I recommend placing a towel or weightlifting belt under the barbell. You can do it easier - place a dumbbell on the upper thigh, butt down. You can work both legs at the same time, or alternately.
Workout #3
do these exercises after your leg workout
Seated calf raises
- 3-4 sets of 15-20 repetitions
- Body part: Calves Equipment: Barbell
Single leg calf raise
- 3-4 sets of 12-15 reps
- Body part: Calves Equipment: Dumbbells
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These exercises are simple at first glance, but 30 minutes of walking on a stepper will seem endlessly long.
How long does it take for the body to recover after drinking?
Here we can say that each case is individual. Some people will feel better within a week after they start quitting binge drinking, but on average it will take at least a month to recover.
Recovery time depends on the following factors:
- age and gender;
- duration of the binge;
- quality and quantity of alcohol consumed;
- alcoholic experience;
- physical and mental state.
If all the doctors’ recommendations were followed, if the patient was serious about recovery, if therapy was selected that corresponded to the severity of the alcoholic’s condition, then one month will be enough to completely restore the body from the consequences of long-term drinking.
Click here to view the conditions, tariffs and prices for treatment
Workout #4
Barbell calf raise
- 3-4 sets of 15-20 repetitions
- Body part: Calves Equipment: Barbell
Seated calf raise with dumbbells
- 3-4 sets of 15-20 repetitions
- Body part: Calves Equipment: Dumbbells
Smith Machine Heel Raises
- 30 minutes
- Body part: Calves Equipment: Exercise
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Skinny calves make your body unharmonious, while moderately pumped up calf muscles help achieve balance in your figure. Regular workouts will make your legs slim and significantly increase your self-esteem.
Taking sports supplements - isotonics, energy drinks, creatine, beta-alanine, bcaa amino acids and pre-workout complexes will help you increase your endurance during training. These sports nutrition products are specifically formulated to improve performance in sports and fitness for men and women. Just add it to your diet and go ahead to conquer new heights!
Recommended food after binge drinking
Properly organized nutrition is perhaps the main guarantee of successful recovery of the body after quitting binge drinking. In the first days, the alcoholic’s body is not yet able to absorb anything, so there is no need to forcefully offer food. Cabbage brine will help restore the water-salt balance, partially relieve swelling and eliminate dehydration. Drinking plenty of fluids is encouraged.
On day 2-3, the patient can begin to be given weak chicken broth, fresh vegetables and fruits, and fermented milk products. Obviously, you cannot overload the body with excessively heavy food, so smoked foods, soda, salty and spicy foods are excluded.
It is important to eat fractional meals in small portions. Be sure to try to provide a balanced meal including protein, fat and carbohydrates.
Walking in the fresh air and good sleep will contribute to a quick recovery.
How to recover with the help of a narcologist
Contacting a good drug treatment clinic is a guarantee that recovery from binge drinking will take place with a good end result. Comprehensive treatment will eliminate complications, constant medical monitoring will ensure rapid stabilization of mental and physical health.
The classic body recovery plan includes the following steps:
- Detoxification drip. Quickly cleanses the blood of toxins and neutralizes the dangerous effects of long-term drinking.
- Symptomatic therapy. Alcohol harms all organs and systems. After a clinical and hardware examination in the clinic, the patient is prescribed medication appropriate to his condition.
- Psychotherapy. The brain and nervous system suffer from binge drinking no less than the internal organs. The psyche of an alcoholic is seriously tested. A rehabilitation course with a narcologist includes improving general indicators of psycho-emotional background and convincing people of the need to completely abstain from alcohol. The program includes attending individual and group classes, hypnosis sessions, medication, creative activities, lectures and seminars.
In order for treatment and recovery after a drunken state to be as effective as possible, in order to prevent the risks of subsequent breakdowns, professional help is needed. Our clinic has all the resources for this: specialists, hardware examination, clinical laboratory, medications. Providing psychological support is a significant part of all stages of the recovery process. Our psychologists and psychotherapists will provide professional advice and prescribe treatment taking into account the individual qualities of the patient.
If recovery from binge drinking at home does not lead to the desired result, do not hesitate: contact a professional.
Physiotherapeutic recovery methods
Physiotherapeutic procedures are carried out after a detoxification course and have the same goals - cleanse the body of toxins. In addition, a course of physiotherapy speeds up the recovery of the body that has suffered from the consequences of prolonged drinking.
In drug treatment practice, the following procedures are considered the most effective:
- Plasmapheresis.
- Xenon therapy.
- Ozone therapy.
- UFO (ultraviolet irradiation) of blood.
- ILBI (intravenous laser blood purification).
- Massage.
Referrals for physiotherapeutic procedures can only be issued by the attending physician.
