Do you want to train your legs and improve the appearance of your calves? If the answer is yes, you should know that there are specific exercises to tone and develop the calves. In addition, they are ideal for shaping your legs and giving them a better look.
In both women and men, toned legs with well-defined muscles can help shape the figure. However, not everything revolves around the physical aspect. Training your legs also helps you show off good posture.
Although we tend to overlook this aspect, remember that our pace and gait affect our bodies. That is why the advice is to take care of postural education in different ways, especially by doing physical activity.
Training to grow calves
Some studies suggest that developing calves by training them can contribute to better balance. This is especially important in the case of older people.
Furthermore, a study published in the Journal of Vascular Surgery concludes that developing calves can improve gait and increase the motochondrial volume of the gastrocnemius muscle.
In addition, we must be consistent in practice if we are to obtain clear benefits. So, if you want to build muscle, start with the exercises that we are going to describe to you.
1. Go up and down the stairs
Going up and down stairs is undoubtedly one of the best exercises to develop the calves. It is an easy, economical and low-risk activity that you can practice in the most diverse places.
It definitely deserves first place in our training, as it is possible to achieve it every day with a pinch of discipline to combat laziness.
- We recommend that you stop using the lift and start toning your calves.
- Also remember that the muscles involved in the movement to go up and down the steps are different from each other, so you will have to do both.
2. Take a walk in the city or go hiking
Hiking, or trekking, is an activity that consists of taking routes on foot through the countryside or through the mountains. It is undoubtedly one of the most suitable sports to strengthen the legs. In addition to the benefits of physical activity, it also provides a state of inner calm given by contact with nature.
However, if it is not possible to leave the city, you can always walk every day for at least half an hour. We will have an incentive to discover new places and even allow ourselves some whims, as a reward, along the way.
3. Ride a bike or use the stationary bike
You can do it in the city, in the middle of nature or even without leaving home with an exercise bike. Undoubtedly, according to some studies, practicing any form of cycling helps us improve aerobic capacity and strengthen the leg muscles.
However, do not forget the importance of wearing the appropriate clothing and accessories for this sport. In addition, the ideal would be to use a good quality bicycle.
4. Swimming
We all know that swimming helps tone muscles throughout the body. That’s why you can enrich your training routine to develop calves. Furthermore, according to a study published in the Journal of Exercise Rehabilitation, it also improves flexibility and physical strength.
It is one of the most complete sports that exist, since all the muscles involved work at the same time.
It helps improve coordination, as well as the capacity and performance of the lungs and heart.
5. Ankle Weights – A great exercise for growing calves
There is an infinite variety of ankle weights equipped with velcro or straps. With this accessory it will be possible to perform any exercise to develop the calves with additional weight.
Always start with light weights to avoid injury or cramping. Don’t forget to stretch before and after your workout. In this way you can train your muscles to the maximum and in complete safety.
6. Jump squats
According to a study published in the International Journal of Sports Physical Therapy, squats stimulate activation of the calf muscles, as well as the hip tendons and abdominal muscles.
- To start, bend your knees and lower yourself completely, then jump up with a vertical push.
- Once on the ground, assume the starting position and repeat again.
- You can start with 4 sets of 12 repetitions. You will notice the results in a short time.
7. Jump rope training to grow calves.
The jump rope is a very complete exercise. It allows you to have strong legs and muscle tone in a few weeks. It also acts on the balance of the body and, above all, on physical resistance.
This exercise requires a direct effort from the calf, through which it helps improve cardiovascular health. Some of the most intense sports, such as boxing, use jumping in training due to its effectiveness.
8. The elliptical
The elliptical is designed to be able to perform a large number of movements. Allows the calves to work together with the arms. In addition, it reduces the risk of injury, provided it is used correctly.
As you have seen, there are several ways to train the calves and strengthen the legs. Keep in mind that, in any case, consistency is essential to notice results. At the same time, it is equally important to maintain healthy lifestyle habits
