How to pump the calves of the feet?

A little bit about anatomy. The shin has three muscle groups, such as front, back and outside. In the anterior group is the tibialmuscle, which unbends the foot and raises its inner edge. Also, a muscle is connected to this group, which lifts the outer edge of the foot (pronation), and a muscle that flexes and unbends the thumb. In the posterior group of muscles is the triceps muscle of the lower leg, with which the leg is bent at the knee and ankle joint. Well, the last group of muscles (external) has in its composition a long fibular muscle, which takes part in pronation of the foot and flexion of the ankle joint.

This description is given for a reason: you must know the basic work of some muscles to pick up exactly the exercises that are necessary for each muscle group. So, first we will provide exercises for back of the lower leg.

Ascent to socks with a barbell

You can do without a bar, but simply take a load. It is necessary to become even and put your feet under the bar,the thickness of which is about 5 cm. Take the bar or its analog and place the load on your shoulders. On the bar you need to put the fourth part of the foot, that is, only the fingers. Rise to the socks and return to the starting position.

Raising toes from a standing position with a slope

First, stand flat and place your feet under the bar. You should be belt with load. You can replace it with a regular belt, but attach a burden to it. Then stand with your fingers on the bar and lift to the socks, and then return to the starting position.

Press toes in the prone position

Lie down on the floor or on a bench. Grab your hands behind your head or on the edge of the bench. Raise straight legs up, socks in a free position. Begin lifting of socks upwards, pulling muscles of an anticnemion. Then go back to the starting position.

Now a little exercise for of the front of the lower leg.

Raising on the toes in a standing position

Stand on the bar with your fingers, straighten the body. Perform an ascent on the toes, as much as possible cutting the anterior tibial muscle. Hold in this position for 5-10 seconds. Then go back to the starting position, touching the heels of the floor.

Raising socks in a standing position

Become flat and put a load on your feet, for example, a bag of sand. Become a heel on the bar. Now lift the socks with the load and lower them to the starting position.

Pumping calves of your feet will help you and exercises for outer surface of lower leg.

Raising on socks with a bar in the sitting position

Sit straight. Place the bar (or any other load) on your knees. Put your toes on the bar. Begin lifting socks and lowering, holding the load on your knees.

Rising to the toe in a standing position

Very effective exercise. With its help, you can maximize the load on the outer muscle group of the shin. Take one dumbbell (or other load) in the arm. Put one foot on the bar so that only the toes are placed on its surface. The second leg is bent at the knee, it is in a free position, but not on the bar. Climb high on the toe, then descend. Change your foot.

The bar should be high so that the heel does notconcerned sex. When lifting, spread the feet apart or bring them inside. You can also vary the angle. Such manipulations make it possible to give a good load to the muscles along the entire circumference of the gastrocnemius.

Rest between approaches 30-45 seconds. It is not possible to pump the calves of the feet after the first day of training, so you'll have to devote this lesson to a couple of months. Perform exercises should be 10-15 times, well, and in time you can do more exercises. The amplitude of all movements should be maximum. When you move dynamically, climbing your socks, you can linger a little to give static load on the muscles.