It is very difficult to imagine how many women suffer not from full legs, but from thin. Such women are disturbed by too thin caviar, which look unaesthetic both in a bare form and in shoes. For such women there are a number of exercises that are designed to improve the shape of the calf muscles.
It is worth reassuring women that thin caviar is a solved problem, which will be solved quite simply, unlike the problem of full ICR. Only two months of regular classes will help you achieve the desired results.
For classes, you need to get only a thick book, stool and dumbbells weighing 1 – 1.5 kg. In addition to physical exercises about calves, you do not need to forget in everyday life. Training of the calf muscles must be carried out constantly, at least 2 times a week, but the ideal option is classes every other day. Each training will not take away from you for 15 minutes, but at the same time will benefit. Classes should be carried out until the calf is tired and the burning and tingling, which will indicate the work of the muscles, will not begin to feel in them. However, everything must be done in moderation, t. To. Excessive loads will create convulsions in the legs, especially at night, and you will not leave a constant feeling of tightness and discomfort.
Before giving the main load, they must be prepared using special exercises that are designed to stretch the IKR. This will make the muscles more elastic. The advantage of stretching also is that it forms a beautiful muscle relief.
Alternate stretching with an emphasis in the wall
Stand facing the wall and emphasize with your hands. Then you need to lean forward to the wall, bend one leg in the knee and put it forward. Take the other leg back with a straight knee, while the toe of the designated leg should be straight.
The next step: using the heel of the fed leg with an effort, press on the floor, while the hips should go a little forward. This position must be withstanding at least 20 seconds, and then go to the other leg.
Stretching of two IKR with an emphasis in the wall
Standing face to the wall, you must move from it by about a meter, while the legs should be connected together. Without bending back, tilt forward. With your hands you need to focus on the wall, while you need to continue to lean forward, starting from the ankles, the heels should stay on the floor. The exercise will be done correctly if you feel the tension in the muscles. In this case, you need to try not to tear the heels from the floor. Make sure that the stomach is pulled out, and the lower back is not bent. The tension can be enhanced if you bend your hands in your elbows, trying to press as chest as much as possible against the wall.
ICR stretching in inclination
Lean forward and lean on hands so that the angle of inclination of 90 degrees forms between the legs and the body. You need to completely relax your legs and bend your legs alternately.
