Pumping up the calf muscles and making your legs beautiful is difficult, but quite possible. It is difficult, because the legs are used to constant loads, because people walk a lot. And perhaps this is due to proven exercises that can effectively train this muscle group. Many will be interested in learning how to pump up calves at home. To do this, there are elementary exercises that are quite realistic to perform at home. Of course, training in the gym using special equipment will be more effective. But, as they say, patience and work will grind everything. Therefore, paying due attention to home workouts, it is quite possible to achieve good results. You just need to approach the classes wisely and avoid overload. If the calf muscle hurts, then it is necessary to reduce the intensity of training. The muscles should feel tired, “burning”, but not pain. Beautiful legs are needed not only by the beautiful half of humanity, but also by men. Nothing looks more ugly than a well-pumped torso on thin and weak legs. But with well-shaped legs, the body looks just great. And nothing will help in this as well as a properly organized training of the calf muscles. But before you start training, it will be useful to know how these muscles are arranged. Anatomy Calf muscle The gastrocnemius muscle is called the biceps muscle of the back of the leg. At first glance, it seems that the muscle is there alone. But it’s not. Actually there are two muscles. Above is the superficial muscle, which can be seen and touched. And under it is a muscle called soleus. It is the soleus muscle that provides volume. Increasing, it “inflates” the muscle located on the surface. When walking and running, both of these muscles are actively working. The reasons why the calf muscles are not developed the way you would like them to be are as follows: Too intense training aimed at working out this muscle group. On the contrary, underloading. Wrong set of exercises. You need to choose the right exercises for the calf muscles. It should be noted that the superficial muscle is worked out in a standing position, and the soleus muscle is worked out in a sitting position. For the training to be as effective as possible, it is necessary to load both muscles. Don’t try to get serious results by performing endless repetitions, for example, raises on toes. The main secret of how to pump up the calf muscles is hard weight training. It is recommended to train calves no more than 2 times a week. If you have cardio training in your schedule, it is better to do it before working with iron. Work on the calves should be at the end of the leg workout. And you should always start with work on the soleus muscle, as it is stronger. What to do before starting exercise As always before training, before you start doing exercises on the calf muscles, you need to warm up these muscles. Self-massage will help with this, since there is no difficulty in massaging this area on your own. It is also necessary to stretch the joints of the ankles and fingers. This will help to avoid stretching during exercise. You need to start with simple warm-up exercises. Springs Starting position Stand up straight, keeping your back straight. Technique of execution Slowly rise on your toes, trying to raise your heels as high as possible. Then the exercise is performed with weights. To do this, we simply take dumbbells in our hands. If it is difficult to balance with two dumbbells, train with one, holding the support with the other hand. As a more difficult version of this exercise, you can perform it by rising alternately on one and then on the other leg. Also with weights. Perform 3-4 sets of 30 times. Recommendations Exercise should be performed slowly. Walking on toes An elementary, but quite effective exercise. It consists in getting up on your toes and walking on them for a while, trying not to bend your knees. Climbing stairs Simply go up and down stairs for as long as possible until the muscles feel tired. You can walk as a normal step, and stepping over the stairs. It is best to alternate these two types of walking. These simple exercises will not be difficult to perform at home, because special simulators are not required for their implementation.