Beautiful and slender legs are an easily achievable female dream if you are young, eat right, do not start yourself and lead a healthy lifestyle. Losing at least one of these components, the appearance of your legs can noticeably deteriorate … If you think that this part of the body is not attractive enough, you need to systematically perform a set of exercises for certain types of muscles.

1. Rises on socks while standing
TARGET: Calf

START: Stand with one toe on the support step of the simulator. Place your shoulders under the movable soft stops. First, lower your heels to the floor as low as possible until you feel a strong stretch in the calf muscles.

EXECUTION: With a powerful dynamic effort of the calf muscles, lift yourself up on your toes as high as possible. In fact, you need to get on pointe like a ballerina. The higher you try to lift yourself, the more your calf muscles have to contract.

NOTES: Be sure to pause statically at the top of the range.
2. Press with socks
TARGET: Calf muscles

START: Get into a starting position on the leg press machine. Squeeze the movable platform up on straight legs. Secure it in the top position with stops. Place your toes on the bottom edge of the platform. Release the stops and take the weight of the platform on the toes of the feet. Lock the stops at the desired height for accident insurance.

EXECUTION: Using a powerful, controlled effort with your toes, press the platform up as high as possible. Slowly lower the platform down until you feel a strong stretch in the calf muscles.

NOTES: Performing negative reps with a partner helping you push the platform into the top position requires special attention to belaying the platform with the stops.

3. Rises on socks in the simulator
TARGET: Calf muscles

START: Place your toes on the edge of the supporting step. Grasp the arms of the restraints, release the movable platform and straighten your knees. Next, lower your heels to the floor, as low as possible until you feel a strong stretch in the calf muscles.

EXECUTION: With a powerful effort, squeeze yourself up by lifting onto your toes. Rise up on your toes as high as you can. At the top of the amplitude, make a static pause and only then return to the starting position.

NOTES: If your fitness club has another machine that allows you to do lifts socks in the tilt position, use it. The action of the simulators is identical.