If you want stronger twins, do not miss these exercises to increase calves.
Maybe you’ve been going to the gym for a while and even then your calves are still as thin as when you started. The reason is that the calves are not always included in the exercise routines and they are also more difficult to work and exercise, that is, you have to have a little patience and continuity to start seeing results. But do not worry, there are specific exercises to work on and increase the calves that you can do in the gym or in your own home. Take note!
Before starting to exercise your twins and the rest of the muscles of your calf it is important that you stretch them properly. While you stretch, you favor a better response to exercise, so your calf routine will be much more effective. Also, avoid injuries.
To stretch your calves put the heel on the floor and hold the tip of your foot with your hand, without letting the knee bend. Do it again with the other leg.
In addition, it is important that you do a tibia stretch, holding the toe of the foot behind the leg.
Tiptoe to increase calves
One of the best ways to increase the calves is tiptoes. Stand with your feet together and raise your heels at the same time. Up and down in the site 3 sequences of 20 repetitions.
If you use dumbbells in this exercise you will favor greater resistance and effectiveness so that your calves tone up faster. But do it only if you have the good physical condition. If you are exercising for the first time, it is better to start without weight.
Join your feet and jump steps with your feet together. If you are going to practice this exercise in the gym, ask those responsible for some steps or steps of fitness, where you can do repetitions of jumps on the site, modulating the height. The idea is to practice this exercise with low and medium heights. Start with sequences of 10 jumps and go increasing the number as you feel more toned.
Lifting heels in the air
It’s the same as tiptoe exercises, but instead of ending up on the floor each time you step down, you’ll do the lace on a surface that has a lower space, so you have to make more strength with your heels and calves. You can do this exercise on the edge of a ladder or in that of a fitness step. Do 4 sets of 15 repetitions.
Walking on tiptoe and heel
Walk on tiptoe on the carpet of your house and then on your heels. This exercise allows you to stretch the calf ligaments while you exercise them. Alternate nails and heels for 2 to 5 minutes.
Tips with bar
Sitting on the floor or on a small step, close your feet with your knees bent at a 45º angle and put a bar on the backs of your feet. Hold the bar lightly with your hands at the sides of your feet and begin to raise and lower the tips of your feet. It is a very effective exercise to increase calves. Do 5 sets of 20 repetitions.