How to reduce calves on legs for girls in volume. Effective exercise

A slender figure is the dream object of most girls. For some, nature has given ideal proportions, and for others - the need to work hard to achieve them. One of the most common problems is calf problems. Is it possible to reduce them and how to do it is a question that many want an answer to.

Why do caviar grow fat?

The calf muscles help a person move. Walking, running and jumping are the main activities where they are involved.

They can grow excessively in size for the following reasons:

• Overweight. If a girl is worried about being overweight, then some of the excess fat may be contained in the calf area. However, fat on the limbs is the last to be deposited. If the excess weight is not enough, then the reason is most likely different.
• Overtraining. It can manifest itself in girls involved in sports, where the strength and volume of the calf muscles are important. Cycling, bodybuilding and equestrian sports - for those engaged in these types of loads, the calf size will be very impressive.
• Puffiness. Quite a common reason for an increase in calf volume. It often occurs during pregnancy, excessive salt intake, heart and circulatory system diseases.
• Genetics. The most basic reason. If one of the parents has powerful and inflated calves, then the child has a chance to inherit the same feature of the figure.

Both predisposition and excess weight require a special approach in order to reduce the volume of calves in girls. To solve this problem, there are special techniques that will help put your legs in order.

Methods to reduce pumped calves

If a girl is involved in sports that require great strength of the calves, then over time these muscles acquire an impressive volume. If the problem of large calves worries a person more than sports achievements, then the very first recommendation is to stop this type of training.

In this case, the eggs themselves shrink over time. However, this result will not always be sufficient. In this case, physical activity will again come to the rescue. Only this time the methodology of the training process will be different.

Here are its main features:

1. Working with light weights... No record sets for taking maximum weight. The burden should be such that a person can do at least 20 repetitions with it. At first, you can work with your own body weight, without additional weights.
2. A lot of repetitions. There is no exact amount. You need to load the muscle until you feel a strong burning sensation. Typically, this effect is achieved with 25-40 repetitions.
3. Avoiding explosive loads. To reduce the volume of the calf muscles, the load should be low-intensity, but long-term. The main task is to tire the muscle with light, but monotonous and long work.

An interesting fact can be noticed by observing athletes.A large amount of muscle has those of them, whose task is to quickly do a record amount of work. An example is sprinters. They are big and powerful.

The second example is marathon runners. They are thin and slender. Their task is to produce low-intensity but long-term work. To reduce the volume of pumped up calves, you need to make them hardy "marathon runners".

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Slimming calves with excess weight

How to reduce calves on the legs - this question is extremely important for girls. If their excessive volume is caused by excess weight, then this issue is solved by losing weight. It is impossible to get rid of calf fat locally. We'll have to lose weight entirely.

It is important to limit the daily calorie intake.

How many calories to consume is an individual question, but there are approximate values:

You need to choose a value based on the nearest desired weight. If a girl weighing 75 kg wants to lose weight up to 60 kg, then the calorie content should be reduced gradually. First, up to 2100 kcal per day, after reaching the mark of 70 kg - up to 1950 kcal per day, and so on.

To lose weight, just keep track of your calorie intake. But in order for the body to become slim and elastic, it is necessary to monitor the quality of food consumed. Eat less junk food and more green vegetables. Do not overeat at night and reduce your intake of sweets.

To make your legs not only shrink, but become slim and seductive, it is worth adding exercises to train them.

Stretching exercises to reduce calves

Stretching your calves after exercise helps your body get rid of the lactic acid in this muscle group faster and also prevents cramps and cramps.

Useful stretching techniques to help you heal and shrink your calf muscles effectively:

1. Sit on the floor or any hard surface. Fold your legs in front of you. Knees are straight and not bent. Slowly tilt the body to the knees, trying to reach the ankles with your hands. Freeze for 10 sec. Perform at least 10 times.
2. Stand with your chest against the wall at a distance of one step from it. Take a step forward with either foot, resting your elbows on the wall. Leave the other leg straight. Smoothly lower the heel of the back leg and hold it in this position for 3-5 seconds. Repeat 12 times.
3. Position yourself 50–70 cm from a vertical surface. Bend over and rest your hands on it. Legs are perfectly straight. Slowly press the heels of both feet to the floor and lock for 2-3 seconds. Repeat at least 20 times.

Slopes

Tilting to the lower leg pulls the legs and waist, strengthening the body and raising the tone of these muscle groups.

How to correctly perform bends to the lower leg:

1. Standing, spread your legs 70–100 cm. Smoothly make a slope, trying to reach the surface with your hands. At the most extreme point, stay for 1–2 seconds. The repetition is carried out 10 times.
2. In the same position, try to bend over to each of the legs in turn. To the right leg, you need to pull the left hand and vice versa. The lesson is repeated for 5 r., Tilting left and right alternately.
3. As flexibility grows, repeat the complex with a narrower stance. If the hands touch the floor when the legs are set 30-50 cm in width, the result is very good. Great result - reach the floor with your palms, keeping your feet together

Rise to the leg

The complex is similar to the previous one, but is performed while sitting.

1. Sit on the floor, spreading and straightening your legs as much as possible.
2. Put your hands behind your back, bend it forward. It is necessary to fix in the pose for 10–20 seconds, preparing the body for further loads.
3. Extend your arms to the side of either foot, trying to reach the big toes with your hand. The head at this moment looks down and seeks to touch the knee. Fix at the lowest point for 1-3 seconds.Smoothly straighten up.
4. Repeat alternately for each of the legs. Perform 10 reps alternately changing legs. The exercise is required to be done smoothly and without jerking.

Rise on toes

Fitness trainers know how to reduce calves on legs for girls. They recommend that you include mandatory calf raises in your workout routine. With the correct technique, exercise is considered the best technique for reducing calf volume.

Correct exercise technique:

1. Stand on a small elevation, literally 10-15 cm. You can use a step, or put several hard books.
2. It is necessary to stand on your toes, hold your hand against a wall or any fixed object. The heels should protrude beyond the elevation and be in the air.
3. It is necessary to slowly lower the heels down and sharply return them to their original position. Ideally, descend for 3 seconds, return within 1 second.
4. Repeat at least 20 times, ideally 30-50 times. After exercising, the muscles should burn.

When the exercise becomes easy, you need to start doing it for the legs in turn.

Lunges

Lunges are an excellent exercise for comprehensive strengthening of the leg muscles. It is useful not only for the calves, but also for the thighs and buttocks.

1. Stand upright, legs at a distance of 20-30 cm. Hands are lowered down parallel to the body.
2. Take a medium step forward. The arms can be extended forward for balance. The front leg is bent at a 90 ° angle. The thigh should be parallel to the training surface. The hind leg is bent at a right angle, the knee practically touches the ground.
3. Linger in the pose for 1 sec. Stand in the starting position, leaning on your back leg.
4. Repeat for the other limb. The total number of repetitions is 10 rubles. for each leg.

Raising the knees to the sternum

The complex contributes to the development of the muscles of the thighs and lower legs.

It must be performed as follows:

1. Lie on the floor. Legs are together, socks are extended.
2. Bend the knee, pull it to the sternum, trying to lay the knee on the stomach as much as possible. The socks are still pulled. Fix for 1-2 seconds.
3. Without lifting your knee, try to straighten your leg. Now you need to pull the socks in the opposite direction. Fix at the top point for 1 sec.

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Legs abduction

The lesson is aimed at lifting the buttocks, stretching the back of the thigh and lower leg.

1. Stand upright. You can hold onto something for stability.
2. Smoothly, without bending, alternately take your legs back. The body at this time leans forward.
3. Fix the leg at the highest point for 1-3 seconds. Slowly lower it to its original position.
4. Do a minimum of 10 reps on each side.

Complex at home

How to reduce calves on the legs is a difficult question for girls at home. But the task is doable. The set of measures will consist of stretching and exercises that do not require sports equipment.

With a stretch, everything is clear - what and how to pull was discussed above. It remains to list the exercises that you can do at home.

Rope lessons

The most accessible type of exercise. In isolation, it includes calves in work, effectively loading them.

In order for jumping to have an effect, you need to follow the technique of performing the exercise:

• The jump should be low. Literally 2–3 cm to jump rope.
• It is necessary to rotate the rope with the hands. The forearms and shoulders are completely excluded from this process.
• The back should be straight and the legs slightly bent.
• Jumping is performed exclusively on toes in order to emphasize the load on the calves and eliminate the impact on the spine.

Alternating toe raises

Spread your legs one and a half shoulder width apart, turn your socks outward and sit down slightly.The pose is similar to that of a sumo wrestler before a fight. Keep your back straight.

Without changing the posture, you need to alternately rise on your toes, first with one foot, then with the other. This exercise statically loads the hips and trains the calf muscles.

Pistol

The pistol squat is a powerful tool for a comprehensive leg workout.

Execution technique:

1. Stand up straight with your feet together. Hold on to any stop with your hand.
2. Squat on one leg, pulling the other leg forward. The free foot does not touch the ground.
3. At the lowest point, keep the heel of the supporting leg on the ground.

The exercise is repeated 3-5 times with alternating legs. Gradually, you need to bring the number of repetitions to 10.

Workout in the gym

Working out at home is good, but working out in the gym is more effective. This happens because the fitness club has the opportunity to use additional equipment and weights. They increase the efficiency of your workout, allowing you to achieve the desired result faster. Here are examples of exercises that work.

Leg press

Exercise in a special simulator.

Unlike the usual bench press technique on this apparatus, the following technique should be used to reduce the calf muscles:

• Place your feet on the bottom of the platform. Keep your heels in the air.
• The legs are slightly bent and do not change their position. All work is done exclusively with socks.
• No additional weight is placed on the platform. It is squeezed up only with socks. The execution speed is high, the amplitude is small. The number of repetitions - until a strong burning sensation. Not less than 20-30.

Dumbbell Calf Raises

The exercise is similar to the toe raises discussed earlier. For best performance, take dumbbells in each hand. Weight - individual, but such that you can perform 15-20 repetitions. Technique of execution - smooth lowering and fast ascent.

Slimming exercises for pumped calves

In addition to the methods discussed, it will be effective to add a cardio load. This will help to comprehensively affect the muscles of the lower leg and systematically reduce their volume.

High-intensity cardio should be avoided - no jogging or jumping with extra weight. It is also imperative to control the diet so that excess calories do not go into unnecessary building material.

Run

One of the best ways to reduce calf. Slow long-distance running works most effectively. It is best to run outdoors - oxygenation of the blood contributes to the best results.

To reduce the size of calves, you cannot run sprints - with such a load, they can only grow.

Elliptical Trainer

Sometimes there is no physical ability to run. With flat feet, running is contraindicated, and often there is simply no suitable landscape around. In this case, an elliptical trainer will help.

The principle of working with it is the same as when running - minimum intensity and maximum duration.

Swimming

Swimming does not stress the calves specifically. Its advantage is the overall strengthening of body muscles and improved blood flow. This improves metabolism and stimulates fat burning.

Swimming alone will not help reduce calf size. But it can increase the effect of other exercises.

Exercise bike

Effective only when working at low intensity. No interval programs, just monotonous pedaling with low difficulty. To achieve the effect, you need to engage in at least 40-60 minutes in a row.

Professional advice

For girls who want to learn how to reduce calves on their legs, the following professional advice will be useful: follow a diet, stretch your muscles after each workout, exercise regularly and do not skip workouts. If these conditions are met, any result is achievable. The main thing is discipline and perseverance.

Author: jc21

Article design: Mila Friedan

Video on how to reduce the volume of calves on the legs

Exercises to help reduce the volume of your calves: