It is well known that the minimum required human activity can be measured conventionally by 10,000 steps per day. And we do not bother to make even half the daily allowance. This has a detrimental effect on the shape and tone of the calf muscles (by their condition one can judge the state of the body) and on the general health of the individual. Here are some simple exercises you can do at home.

springs

The principle of the exercise is simple movements of the heels in a vertical direction. You need to rise as much as possible on your toes, tearing your heels off the floor. Then slowly lower the heels and before reaching the floor, immediately lift up. We do 3-4 sets of 30 times. Over time, it is necessary to complicate the exercises by applying weights. Soon, you can complicate the method by making “springs” on separate legs.

Walking on toes

A simple and effective exercise. Try to walk on your toes like a ballerina whenever possible, everywhere. Rise up on your tiptoes and walk in small steps trying to bend your knees as little as possible. Infecting people with strange things is not so difficult.

Hobby on the stairs

Any ladder will do. Although I live on the eighth floor, I basically don’t use the elevator. 15 – 20 minutes of normal walking up – down is enough. Over time, you can complicate the exercises by using weights.

jumping rope

A simple and effective method. The principle is this: you need to jump until a burning sensation appears in the calves. It is clear that at the initial stage, most do not jump a lot. The exercise time can be gradually increased. To pump up the calf muscles at home, it is enough to perform lifts on the toes. Get up with your toes on a small hill (about 5 cm). Get up on your toes – go down.

The exercises are proven, but you need to train regularly.