How to reduce the volume of calves on the legs. Fat and muscle: how to remove large calves on the legs

Hello, my dear kachatas and, especially, phytonies! Friday is Women's Day, on which we go to the bathhouse and dedicate our notes to “narrow” issues of body shaping. And today on the agenda is a topic that is relevant for many young ladies, namely: how to lose weight in calves? After reading, each of you will definitely know how to make her legs more slender and her calves less prominent. We will look at the causes of large shins, get acquainted with the issues of anatomy and, most importantly, analyze a specific training program aimed directly at solving the problem that concerns us so much.

So, ladies, take your seats and make ears on top :).

How to lose weight in calves? FAQ questions and answers

Well, first I would like to remind you that this is already the second note in which we analyze the “narrow” female curvy issues and bring our loved ones into tasty forms. The first creation under the title is waiting, when will you do him the favor of being read, so we do not hesitate and, if the topic is relevant, we study and apply knowledge in practice. We go further and today we will deal with the female bottom, and not the buttocks. (how to pump them up and so all the sites murmur), and a more specific muscle group - calf or, in common people, shins.

In general, it is worth saying that the question “how to lose weight in calves?” is one of the most popular, at least among readers, because he (the question) quite often came from young ladies who very persistently demanded recommendations regarding his solution. In general, the problem of large calves is relevant mainly for the fair sex. Moreover, it is not at all necessary that the problem occurs only in the ladies in the body, no, thin and sonorous are also subject to this “misfortune”.

For example, in the past you were engaged in dancing or another sport in which your legs worked actively, and now that the hobby has passed and the general forms have swelled up, the infection calves have remained in their place - large and voluminous. And it turns out that you are all so thin and airy, and your shins are like those of the male representatives. Many young ladies have complexes about this and cannot afford to open their legs - wear short shorts or dresses. In general, sadness and sadness :) and in this article we will try to clearly and clearly state the plan for dealing with large calves.

So let's go.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Why do I have big calves? Main reasons.

Everyone knows that girls lose in bones and muscles to men, but there is one muscle group in which they often "do" our brother, and these are the muscles of the lower leg and ankle girth. It is the bottom of the legs in women that often has the same, or even larger, girths as in men. Therefore, it is not surprising that the ladies want to make their calves thinner.

In this note, by large calves, we will understand the following:

Of course, each case is individual, but in general, we will get rid of large calves. So evaluate yourself from behind again (and not just on my own) and definitely decide if your shins fit into the category: large, dense, bottles.

As for the main causes of thick calf muscles, these include:

No. 1. Genetics

One of the biggest reasons for big calves is your parents. Look at their legs/shins (especially in the female line) and rate yours. If your loved ones have massive shins, then most likely you will eventually have the same ones. And the question of how to lose weight in calves may also be relevant for you. The good news is that genetics can be combated by making adjustments to your original anatomy. For example, if you have a short Achilles tendon, then your calves will look larger (the muscle is longer). If you have a long Achilles tendon (muscle is shorter) this allows the calf muscles to “sit high”, which makes the lower leg look smaller and thinner. Compare two different types of lower leg (with different type of Achilles tendon).

It is not possible to lengthen the tendons (it's genetic) However, certain movements/exercises that increase calves can be avoided.

No. 2. Sports / Exercise

Certain sports/physical activities (e.g. football, ballet, stair climbing, running on an incline track) in which there is a constant load, incl. on the front arch of the foot, can lead to a build-up of the calf muscles.

Number 3. Adipose tissue

Calves are problem areas. This means that a girl can have a chiseled figure, but the calf muscles are her "Achilles" heel, i.e. a place of accumulation of fat, which leaves from there in the very last place. Few people know, but the habitat of fat is not only the subcutaneous space, but also intramuscular. However, local fat does not go away, and the general strategy for losing weight in calves is total weight loss. Moreover, it is possible that you can significantly lose weight everywhere, but the calves will lose a minimal percentage of fatty tissue.

Note:

Muscular resection - removal of the intramuscular (deep) layer of fat. Liposuction is the removal of subcutaneous fat.

No. 4. Run

Sprint - running at speed, contributes to the increase in the volume of the calf muscles. Therefore, if you decide to lose weight, and you are told that sprinting is the ideal way to do this, then do not be surprised that the result is extremely questionable results in losing weight, but quite obvious in increasing calves.

As for jogging, here an increase in the volume of the lower leg can be obtained only in the long term with frequent (4-5 once a week) jogging (up to 60 minutes). Therefore, by moderating our run, we can influence the lower volumes.

No. 5. heels

What girl doesn't like to wear heels? However, few of the young ladies know that their constant wearing (at least 5 days per week) leads to excessive load / overload on the calves and some increase in their volume. Another, more obvious negative factor in relation to heels is the shortening of the Achilles tendon, and the more overweight a lady has, the more stress her tendon experiences.

Now let's delve into the theory and talk about ...

Calves: questions of anatomy

To deal with the deflating of your calves, we first need to figure out what they are in the organizational plan. Many people think that lower leg \u003d calf, in fact, the muscles of the lower leg consist of 2nd large muscles:

soleus (soleus) - originates from the fibula and tibia and lies under the calf, pushing the latter to the surface;
gastrocnemius (gastrocnemius) - originates from the femur and has 2 heads - medial (medial head) and lateral (lateral head).

These two muscles work together to flex the leg.

In collapsible form, the anatomical atlas of the calf muscles looks like this (clickable).

Note:

The ideal size (girth) of the calf should correspond to the girth of the biceps of the arm.

As for muscle fibers, in the bulk of people, in the gastrocnemius and soleus, slow-twitch fibers predominate (55 and 70% respectively). However, there is a certain percentage of people whose calf muscles are 60% from fast twitch fibers.

In the spirit of the note, we are also interested in questions of “internal” anatomy, i.e. what happens inside the calf muscles when performing a particular movement / exercise.

And the following happens.

In other words, when performing exercises on the muscles of the lower leg, there is an increase in pressure in the veins of the leg. (before 300 mmHg) and pumping blood / pumping (and) calves. As a result, after a high-quality load, the athlete feels the filling of the target region with blood, as well as swelling and breaking (burning) of the calf muscles.

Actually, we figured out the theory and now go directly to ...

How to lose weight in calves: the practical side of the issue

One of the most difficult cases of correction of calves in relation to a decrease in their volume is the situation when we have developed (all 3 ) calf muscle heads and excess fat (subcutaneous/intramuscular).

In the context of this "disgrace" is such a picture.

It is quite obvious that weight loss in calves is a process of reducing the percentage of fatty tissue in the whole body and focusing on training the muscles of the lower leg - calf and soleus.

I think many young ladies have a question on their lips: is it possible that by training calves, I won’t make them even more? Maybe just don't touch them? In fact, your calves will not decrease by themselves, even if you score on them and do not train for six months / a year, the result in reducing their volume will not satisfy you. Those. the only way to get smaller calves is to give them the right load/exercises and intersperse that with some kind of cardio.

We will deal with the disclosure of the last two questions further and begin with ...

No. 1. Cardio

The rule of thumb for aerobic activity for calf reduction is to use no resistance and high ( 35-45 minutes) duration of one session. Translated into understandable language, this means that you should not use:

sloped treadmill;
hill running;
sprint;
stepper;
walking on a changing ladder-simulator;
resistance bike.

It is this kind of cardio that will have a volume effect on your calves, i.e. using it, you will reduce the percentage of fatty tissue in the whole body, but the calves will become more dense / muscular.

Note:

If you want to reduce your shins, then you should avoid (or minimize) sitting in a cross-legged position, because this position leads to pinching of the large popliteal artery and disruption of blood circulation, in the limit to the formation of meshes / stars and varicose veins. Standing in one position for a long time also reduces blood circulation to the calves, which can cause toxins to build up in the muscles in the lower legs.

The main types of cardio that can be used to lose calves include:

walking with a constant change of pace on a flat treadmill;
long distance running (before 50 minutes 3 once a week);
low jumping rope;
elliptical trainer;
exercise bike without resistance;
burpee;
climbing feet to hands;
swimming.

A visual version of what has been voiced is such a picture.

No. 2. Training program

Well, for dessert, we have two highlights of the program :), i.e. special PTs, which are aimed at reducing the calves and arranging the bottom of the legs.

Gym workout options:

quantity per week 2 ;
intensity - moderate / normal;
rest time m / y approaches - 60 seconds;
cardio - walking with a constant change of pace on a flat treadmill immediately after training before 40 minutes;

Home workout options:

quantity per week 3 ;
intensity - high;
rest time m / y approaches - 30-40 seconds;
the number of approaches / repetitions - given;
cardio - jogging for a long distance immediately after training before 40 minutes;
stretching the calf muscles after each approach.

The program itself and the atlas of exercises represent the following picture.

Here are two motley programs with which you will decide how to lose weight in calves. With the main part finished, let's move on to ...

Afterword

Today we answered the question - how to lose weight in calves. I am sure that after mastering and applying the information in practice, you will have one less problem area. Don't believe? And you try, and the results will not be long in coming!

Good luck, my beauties :) and see you soon!

PS: And how is it with your caviar?

With respect and gratitude, Dmitry Protasov.

Full round calves are not in trend now, so girls strive for graceful toned ankles. If bulky calves have become a real problem, don't wait for a complex to grow out of it, look for options to reduce them. First you need to objectively look at the condition of your ankles and understand the reasons for their volume.

How to reduce calves: why full calves?

The cause of voluminous calves may be a genetic predisposition, a hypersthenic physique, while the figure is dense, stocky. If so, it will take more time and perseverance to lose calves. Enlargement of the calf muscles may be due to leg swelling caused by fluid retention or varicose veins. In this case, the legs get tired, in the evening they feel heaviness and burning. The muscle mass of the legs in such cases is loose and not pronounced. Excessively thick calves are the result of excess weight and uneven weight loss. The body both loses weight and recovers disproportionately. When losing weight, volumes first of all go from the neck, arms and chest. And problem areas keep roundness, contrary to diets. Prolonged, persistent strength training can also make calves voluminous and sculpted.

How to reduce calf volume

If the fullness of the calves is associated with fluid retention, it is necessary to limit the intake of salt, pickled and smoked foods. All this can lead to swelling of the legs and provoke vascular disease. You can get rid of excess weight and full legs by reviewing your diet. It is best to turn to a balanced diet, so you can achieve excellent results and maintain health. To do this, the diet should include fresh vegetables and fruits, low-fat dairy products. Do not worry that the weight will go away slowly, the main thing is that it does not return quickly. At the same time, it is necessary to adjust the drinking regime and move more.

To reduce the calves on the legs after losing weight, it is recommended to perform special sets of exercises. At the same time, it is good to do several exercises to stretch the muscles, then they will become elastic and toned. Calves are very strong and enduring muscles, they help us move around all day without getting tired. That is why they are difficult to correct. To change their form of training should be systematic, 2-3 times a week. The calf muscles, which have become voluminous as a result of exercises, can be tightened by regular stretching of this zone.

Stretching exercises to reduce calves

Sit on the floor. Lean forward, touching the tips of your toes with your fingers. Pull your heels away from you, and your toes towards you. At first it will seem difficult, but the flexibility will gradually increase, and you will easily perform the exercise. Stretching is carried out at a smooth pace. In the pose of maximum tension, linger for a few seconds. Repeat stretch 3 times. This exercise must be performed for each leg separately. The starting position is the same, legs apart.
Standing straight, take a big lunge with your left foot forward. Bend her at the knee. The foot of the right leg is firmly pressed to the floor, stretching occurs due to its muscles. Fix the position for a few seconds. Using the same technique, perform the exercise with a lunge of the right leg. Repeat 3-5 times with each leg.
Stand facing the wall at arm's length. Put your feet shoulder-width apart, do not lift your heels. Tilt your torso towards the wall, leaning on it first with your palms, then with your forearms, at the end with your shoulders. Feel the stretch in the muscles above the heel. Run 3-5 times.
Basic yoga pose "Downward facing dog". Starting position: get on all fours. Slowly straighten your knees, lifting your torso. Leave your legs slightly bent at the knees, feet resting on your toes, face towards the floor. Do not lift your heels high off the floor, this is when the calf muscles are stretched. Stay in this position for a few seconds. Repeat 3-5 times.
There are other exercises in the yoga system for stretching the calf muscles, so include them in your morning exercises and make your legs graceful. If you inherited full caviar, you can deal with this by doing yoga. It is better to master yoga techniques from a professional instructor, if this is not possible, use video lessons.
Stretch your muscles and lose weight at the same time by doing Pilates. This is a muscle stretching technique based on static exercises.

Exercises to reduce fat calves

If you are concerned about the problem: how to reduce fat calves, do squats, this is a very simple and effective remedy. Squats performed systematically will significantly reduce calves if performed correctly:

do not use additional weight, this can lead to an increase in the calf muscles;
perform one half of the squats while standing on the entire foot, and the second - on the toes;
don't do very deep squats, a half squat is enough.

Stand up straight, straighten your shoulders. Perform 30-40 squats at a slow pace, fixing the position for a few seconds in a squat.
The next variant of squats: feet shoulder-width apart, socks looking inward. Perform shallow squats 20-30 times.
You can reduce calves by walking on tiptoe. Try to walk more on your toes at home, at the same time you can improve your posture and feel like a princess.
Rise on tiptoes. Put a chair with a back in front of you, put your hands on the back. Rise on tiptoe slowly, in the extreme upper position, linger for 2-3 seconds. Gradually lower your whole foot. Run 30-40 times.
Climbing stairs will help burn fat deposits in the calf area by activating metabolic processes in this area. To do this, walk up the stairs daily for 10-15 minutes.
Jumping rope will help make your legs slim. This is a great activity for both the legs and the cardiovascular system. Intensive jump rope exercises for 10 minutes will correct your silhouette and reduce the volume of the calf muscles. Starting this simple exercise, do not overdo it. Start with a few minutes, this will help to avoid pain. Then you can increase the training time. In subsequent workouts, add jumps on each leg in turn.

How to quickly reduce calves

If you urgently need to reduce the calves, you can resort to the help of clothes and shoes. Some rules should be followed so that the caviar visually does not seem so voluminous:

You can not wear short trousers and breeches. When choosing trousers, give preference to models with a flare from the knee.
Black and brown rough boots, sandals with ankle straps visually make the leg heavier. A high heel of medium thickness will suit you.
Focus on the waist. Choose fitted shirts, jackets and blouses. Wear trousers and skirts with a belt or belt.
Choose elegant eye-catching items and accessories: scarves, hats, jewelry. All this will create your originality and make a small, only known to you flaw, invisible.

How to reduce calves at home

Massage for the calf muscles

Foot massage will help get rid of congestion in the ankles, which will visually reduce the calves. It is not the only salvation from the fullness of the legs, it is better to use it in combination with stretching and exercise. To achieve a quick reduction in calves, you need to contact a massage specialist, after 6-10 sessions you are guaranteed to feel the ease of walking. But even at home, you can independently perform a light lymphatic drainage massage. This will require 2 chairs, you need to sit on one, and put your foot on the second. The direction of the massage is from the feet to the knee, the movements should be slow and smooth. Before the procedure, apply massage oil to the skin.

Massage begins with stroking the calf muscles for 2-3 minutes in the direction from the foot to the knee.
Then go to kneading the muscles, grab them with your hands one by one, stretching and relieving tension.
Perform a drainage movement, to do this, grab the leg with both hands by the ankle and hold it with tension towards the knee. Do this movement 3-4 times.
Finish the massage with stroking for 2-3 minutes.

Wraps for slimming calves

Wraps are used to reduce the calves of the legs. These procedures are best done in the evening, before going to bed, in order to calmly relax and lie down. Before this, it is recommended to take a shower or bath to cleanse and warm the skin. Then apply the prepared composition on the calves of the legs, wrap the problem areas with cling film, trying to do this as carefully as possible. The procedure time is 40-60 minutes. After washing off the composition with warm water and apply a nourishing cream to the skin.

Wraps improve metabolic processes in muscles and skin, increase blood circulation, accelerating the burning of fat reserves.

Mustard honey wrap. 2 tbsp. l. mustard powder dilute 2-3 tbsp. l. warm water, stir. Add 3 tbsp. l. honey. If you are afraid of severe burning, soften the effect by adding 1 tbsp. l. vegetable oil. The duration of the composition is 30-40 minutes, then remove the mixture with warm water.
Honey and sea salt wrap. Heat in a water bath 3 tbsp. l. honey, add 1 tbsp. l. finely ground sea salt. Sea salt can be replaced with regular table salt. This composition perfectly draws out toxins and excess moisture, significantly reducing the calf muscles in volume. It is recommended to use no more than 1 time per week.
Honey oil wrap. To 3 tbsp. l. honey add 1 tbsp. l. olive oil, stir. Then everything is done in the usual way. Such wraps perfectly tighten the skin, make it well-groomed and smooth.

The most cardinal way to reduce full calves is liposuction. Here, only the woman herself can decide how much she needs the intervention of a surgeon. If your legs do not lose weight after all the measures taken, turn your energy in a different direction. Emphasize the dignity of your figure, you probably have a breathtaking waist or luxurious chest. So make it your own!

Exercises for weight loss of the calf muscles. Video

Hours in the gym, multi-kilometer runs, severe dietary restrictions ...

What kind of sacrifices do women not make for the sake of chiseled and slender legs! And the results will certainly become visible sooner or later: the buttocks are tightened,. But the shins do not always respond to efforts, and sometimes even become larger.

This may be due to heredity, improper selection or technique for performing exercises, and even lifestyle.

Bulky calves look disharmonious, interfere with wearing short skirts and tight trousers, and become the cause of complexes. Sometimes the desire to reduce calves reaches the point of absurdity. So, in the United States, plastic surgery to correct this part of the body is gaining more and more popularity.

However, there are less radical ways. Let's find out why calves grow and how to make them slim and graceful.

The "culprits" of thick calves - who are they?

In order to quickly and correctly get rid of large calves, first of all, you need to find out the main reason for their appearance and try to eliminate it.

The main "culprits" are an excessive layer of subcutaneous fat, too voluminous muscles that appeared as a result of training or are a hereditary feature.

Genetics. If large shins are your genetic feature (this can be seen by looking at your parents and immediate family), then reducing the muscles on the calves will be extremely difficult.

You can try to slightly change the proportions of the body and adjust the features of the anatomy. For example, if you have a short Achilles tendon that connects the back of your heel to your calf, then your calves will look bigger. This is due to the fact that the muscle has to stretch down a lot to connect with the short tendon.

If the tendon is long, then the place of its connection with the muscle is higher. As a result, the calf muscle "sits" high, the lower leg looks thinner and more elegant. Unfortunately, tendon lengthening is not possible. The only thing that can be advised in this case is to avoid loads that provoke.

Gait and movement. Repeated day-to-day actions can affect the shape of your legs. For example, walking on your toes all the time, with your body weight on the forefoot (as when wearing heels), can lead to calf muscle buildup.

It is also worth analyzing your gait: with weak other leg muscles, especially the tibialis anterior, the calves can compensate for the entire load, increasing over time. Solution - .

Fat deposits is another very common reason why calves look big. Each person has their own specific problem areas, from which fat goes last. If these are calves and ankles, then you will have to be patient and persevere in order to find the legs of your dreams.

The most effective ways to reduce calves on your legs

To remove thick calves, follow a few simple rules:

Remember that it is impossible to lose weight locally, along with the calves, the hips and buttocks will decrease. You may need to add isolated exercises for them if your goal is to be in good shape.

Opt for low heels or flats. Walking on toes stimulates calf growth.

Run! Running is the most powerful tool for losing weight and reshaping your calves and legs in general. Remember what sprinters and long-distance runners look like. Marathon runners usually have thin and dry legs, unlike sprinters with expressive calves and developed thigh muscles. From this we can conclude that long-distance running is best suited for calf correction. Do you want to lose weight in your ankles? Run slower, but for a longer distance (such training simultaneously develops endurance).

For slimming legs, drying the muscles of the thighs and calves, cardio training with minimal or no resistance is recommended. This means that you need to choose a flat place on the street, and set the minimum slope on the treadmill. It is with such training that the legs and calves will lose weight and at the same time acquire a beautiful shape. Endurance running helps to reduce the calf muscles and fatty tissue around the calf (as well as throughout the body), which make the legs look bulky. Double benefit - burn fat and reduce muscle!

Avoid exercises aimed primarily at developing leg strength, as they cause muscle growth and make the calves even more voluminous. For example, short and intense cardio workouts, strength exercises for the legs (squats, lunges), step aerobics, mountain hiking are contraindicated. Walking uphill, including on a high-incline treadmill, makes the calves even bigger.

Do not jump rope and generally avoid jumping with high leg lifts. For weight loss of calves, swimming, walking, crosses and are more suitable. The elliptical trainer is a great tool for low-intensity cardio when you set the resistance to the minimum. Instead of burning calories by increasing resistance, increase your exercise time. Long walks also slim down the lower legs, as they lengthen the hamstrings and calf muscles.

Avoid step machines and other exercises that simulate climbing stairs or mountains, as they primarily increase the calf muscles. Remember that your goal is to make the calves thinner, not to "pump" them even more.

It is better to refuse resistance training or perform more repetitions with small weights. Weight-bearing exercises that involve the calf muscles only lead to more calf muscles, even if your goal is fat loss. It is absolutely impossible to reduce the point of the lower leg with their help. Effective methods for getting rid of calf fat are diet and liposuction.

Stretching exercises help stretch and lengthen the large calf muscles, including the “pumped” ones. For this purpose, you can attend stretching training, yoga or Pilates. Great calf exercises can be done against a wall. Stand facing her, one foot at a distance of 25-30 cm from the wall, the second - at 70-80 cm, the feet are parallel, the heels are on the floor, and the socks are looking at the wall. Bend your front leg while keeping your back leg straight, lean over and place your hands on the wall. You should feel a stretch in the back of your leg and especially your calf. Hold this position for 15-30 seconds, switch legs and repeat. This exercise helps stretch the calf muscles.

Pilates is great for shaping toned and elongated muscles. Even with intense workouts, your calves will not swell.

The following simple calf stretching exercise can be done anytime, at work or at home. Sit on a chair, with your back straight, press against its back. Raise your left leg and make 6 rotational movements clockwise with your foot. The amplitude should be maximum. Repeat the same number of times on the other side, and then do the same exercise on the right leg.

There are many ways to visually reduce large calves with clothes and shoes. By resorting to them, you can make the legs in girth look a few centimeters smaller.

Remember, you can be in good physical shape, fit and slender without protruding muscle bumps. The main thing is that it includes strength and cardio exercises and avoid stress and diets that provoke muscle growth. With such tactics, volumes (and not only calves!) will steadily decrease.

How to treat full calves, each woman decides for herself. For example, actresses Mischa Barton and Katie Holmes are not shy about these body parts and look great. Even if you are unable to reduce calf volume, do not dwell on it. Focus on the best parts of the body and emphasize them.

The topic of our article today is calf fat. Yes, unfortunately this also happens. It looks very unpleasant, the calves can look like a large hanging mass.

Normally, the calf and calf muscles are thin spots on the leg, especially where the foot attaches to the shin. In this place, in the normal state of the leg, the entire leg can practically be clasped with the hand, there is not much left until the full girth, 3-4 centimeters, depending on the thickness of the bone and the majority of the fingers. Of course, a balance of 8 centimeters can also be considered the norm, if you have small arms and pumped up legs, everything is individual.

A leg with a fat fold is easy to recognize. The ankle in this situation takes the form of a "rectangle". Unclear? Now I will try to explain. Normally, the ankle looks like, let's say, a "baseball bat", that is, on top - a muscle, above - a knee, below - a place where the lower leg and foot are fastened, it is usually thin.

In the presence of fat deposits on the shins in the thinnest place, there is a fat fold, which spoils the view quite well, and the calf muscle itself has a tuberculous surface (with cellulite) or too smooth, but voluminous. Again, normally, the gastrocnemius muscle is uneven, it is visually separated from the bone itself, has veins that run along the leg, that is, a relief. Fat deposits “smooth out” the relief, it becomes “like a pillow”.

Do you want your hands to be beautiful and graceful? Then read an entertaining article about.

Are you on a diet? Then this diet is for you! Effective diet grapefruit + egg read

Losing weight with exercise is effective, but takes a lot of time. Most women are more accustomed to resorting to different diets. There are no specific diets to reduce shins, so you can lose weight according to the system that is most effective for you. The only thing is that you should not resort to using a mono-diet and a diet with a minimum number of calories. Enlargement of the calves can also be due to edema, to prevent this from happening, reduce the intake of salt and canned foods.

Calf Fat Burning Exercises

jump rope- the best way to quickly remove fat not only from the shins and calves, but generally not bad
disperse the blood in the legs, in the body. Many athletes use the jump rope as a good workout machine. Do as many jumps as you can. To keep track of the quantity, it is not necessary to constantly count in your mind, you can purchase a special skipping rope with a counter, which is sold from us. Do at least 4-5 approaches. Can't start jumping rope? Practice, friends, just practice, do more, try, and you will succeed!

Gymnastic platforms, which are widely used in fitness clubs, are a great way to remove fat deposits and cellulite on the lower legs. Use gymnastic platforms or any other specific leg trainers at home or in the gym and soon you will achieve results and the fat will recede.

Squats- a good way to improve the condition of the legs. But this exercise is often used to develop the upper legs, buttocks and thighs. But, despite this, squats can also be used to train calves, because they are also involved in the process.

Balance pads and discs. These simulators help burn fat, they are used not only for the legs, but also for other parts of the body, such as the sides, but today is not about that. Do as many exercises as possible, working as many muscles as possible.

Aerobics or dancing and attend classes several times a week. Such exercises will not only help strengthen the calves, but also bring your figure into perfect shape. You will also learn how to move plastically and beautifully.

High heel your legs can be made more graceful. Only a very high heel is not needed, the optimal height is seven centimeters.

How to remove fat from calves video

Effective physical activity that pumps up calves

Frequent cycling.

Active exercises on a stationary bike.

Strength training equipment (lifting, lifting with weighting).

Regular running.

Favorite step aerobics.

In any case, if your calves are too pumped, all this should be abandoned immediately (unless, of course, you are a professional cyclist and a step aerobics coach). Minimize all strength training. And turn to stretching exercises. That is, we turn to callanetics, Pilates, bodyflex, yoga, finally. And we are working to stretch the pumped calf muscles as much as possible.

How to reduce pumped calves

Many athletes, as well as those who go in for sports on their own, face another problem - pumped calves. Pumped calves appear from regular loads on the legs and when allocating a minimum amount of time for stretching. Despite the fact that the "drying" of the muscles has an excellent effect on the volume of the figure, its plasticity is best emphasized by stretching the muscles. That is why professional coaches and athletes devote some time to stretching all the muscles after each workout. In this case, we are interested in calf - and the results can be seen in a week.

Sitting on the floor, bring your legs together and lean towards your toes. Socks need to be pulled first towards you, and then away from you. In each position, you should linger for half a minute to a minute and breathe deeply, as oxygen allows muscle fibers to function better and stretch.

Standing straight, bend one leg, and put the other straight forward a little forward, the sock stretches towards itself. Bend over to a straight leg, clasping a tense toe. In this position, you also need to stand for at least 30 seconds, and then change legs.

Too big calves on the legs can upset any girl. These are not only difficulties with the selection of boots, but also the appearance of a feeling of insecurity due to the inharmonious silhouette of the legs. Thick, overly muscular or swollen legs do not look very attractive and can make their owner complex. But do not worry, because knowing how to reduce calves on your legs, you can solve this issue.

How to quickly reduce the calves of the legs?

In the first place, you should try to establish as accurately as possible the cause of excessively voluminous shins, the most common of which are:
Swelling of the extremities, which is accompanied by varicose veins. It can appear as a result of high friability of tissues, accompanied by an unpleasant feeling of burning and pain. Also, some diseases can cause swelling.
The innate structure of the body is the so-called hypersthenic addition. Signs: the predominance of muscle mass, wide bone, stocky figure.
The presence of fat deposits in the legs, which can become pronounced in case of weight loss in the waist and hips.
Strongly pumped muscles. Most often, this phenomenon occurs in athletes, professional ballerinas, with a passion for running, and of course, excessive fitness.
After the cause of the strong development of the calves of the legs is established, you can begin to select a method for eliminating this defect.
If the matter is an excess of body fat, then it is worth using the following methods, namely:
Regularly apply a variety of wraps using cling film, due to which a mild warming effect will be exerted on the lower leg. Consequently, fat cells are burned much faster in the process, and harmful toxins are also removed from the skin.
The benefits are following special low-calorie diets with a minimum amount of carbohydrates and fats.
Every day, you need to perform a simple set of physical exercises aimed at working out problem areas. At the same time, blood circulation in the subcutaneous layer also improves significantly. It is important that the exercises are performed daily, while long repetitions are welcome.
Special massagers will also help get rid of body fat, which have a rough applicator - plastic or wooden (you must act carefully so that bruises do not appear).

Effective Exercises

In women, calves can be enlarged as a result of excessive training, which leads to the formation of excess muscle mass. It is important to remember that this can happen both due to frequent exercise, and as a result of the fact that there is too much protein in the daily diet, which is necessary for muscle growth.

To prevent a further increase in volumes, it is necessary to carefully review your own diet for proteins. It is useful to temporarily reduce the amount of consumption of legumes, cheese, cottage cheese, milk and meat dishes. Thanks to this, it will be possible to significantly slow down the growth of muscle mass.

If you can’t avoid calf tension, then you should try to at least reduce this load to the necessary minimum - for example, use elevators, give up hiking and cycling for a while.

In the case of training in the gym, it is necessary to draw up a training program in such a way that there is minimal impact on the calves of the legs.

To reduce the calves of the legs, you can use a special set of exercises:

Plie is one of the most popular exercises among professional ballerinas. It is necessary to become straight, the feet are placed parallel to the shoulders, squats are performed. It is important that it is the muscles of the thighs that are tensed, while the knees are bent as much as possible. When performing the first 20 squats, support is made on the entire foot, and the next 20 repetitions need to be raised on toes. When performing this exercise, you must be very careful, because there is a risk of serious injury.
Folding knife - you need to sit on your buttocks and fully straighten your legs. As well as when stretching, you need to lean forward and stretch your arms, while trying to touch your fingers to the foot. In this position, you need to stay at least 1.5 minutes and perform up to 15 repetitions.
Skipping rope - perfectly helps to reduce the calves of the legs. Only 15 minutes on this sports equipment will be enough. Thanks to jumping, energy consumption is accelerated, therefore, all extra calories are spent, and the calves also begin to “dry out”.
Rolls - this exercise is aimed at stretching the lower leg. You need to stand on your heels and march 30 times, while the calves of the legs must be clearly felt. Then sharp rolls from heel to toe are performed and you have to march again. There is 1 such roll per approach. At least 4 approaches are performed.
It is necessary to stand straight, the feet are a little wider than the pelvis. First, the weight is transferred to the left leg, and the right leg rises and bends at the knee. A breath is taken and a rise is made on the toe of the left leg. It is necessary to perform 15 repetitions for each leg and gradually continue to increase the load.
Lunges are an easy option. In this case, it is necessary to work not in order not to pump up the muscles of the thigh, but to reduce the calves of the legs. The legs are placed shoulder-width apart, a lunge is performed, while making sure that the heel of the 2nd leg does not come off the floor. After a few seconds, return to the starting position.
It is necessary to become straight, the legs are at the width of the pelvis, the feet are parallel to each other. On the inhale, you need to rise up, and on the exhale, return to the starting position. To begin with, 20 repetitions are performed, and over time it is brought up to 30.
Lifting on toes - can be performed in several variations, so you can choose the most suitable option for yourself. It is necessary to stand up straight, the weight of the body is transferred to the right leg, and the left one bends at the knee. Now you need to rise on your toes (at least 15 times). Then the exercise for the 2nd leg is performed. You can choose a more difficult option - to stand not on the floor, but on a step or step.
You need to kneel so that bruises do not appear, you should use a mat. Hands are free, are in front, the back is even. Now, one by one, you need to sit down first in one direction, then in the other, while it is important to try to press your hip as tightly as possible to the floor. Perform at least 20 repetitions.
Batman - a chair is taken, holding on to the back, you need to stand next to it, the feet are parallel to each other. The right leg is extended forward, straining the toe, and a sharp forward swing is performed. For each leg, you need to perform about 20 repetitions.

Thick calves: how to reduce?

In order to reduce the calves of the legs and make them more graceful, only 1 exercise will not be enough, because you still need to pay special attention to your diet. Of course, they have not yet come up with a special diet aimed at losing weight on the calves of the legs, but at the same time, complex weight loss can be used, due to which the shins will gradually decrease.

Nutrition should be balanced, while you can not eat up before bedtime. It is also worth refraining from eating too salty and fatty foods. If you are concerned about severe swelling, before going to bed it is recommended to put your feet on a small hill (you can take a small pillow) and keep them in this position for at least 15 minutes. Throughout the day, you should try to periodically raise your legs. In this case, not only edema will quickly pass, calves will decrease, but general relief will also be felt.

To relax your legs after a workout and consolidate the results achieved, it is worth doing a light massage. Thanks to such a pleasant procedure, after the 1st session, muscle pain will not be felt that way.