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Calf muscle pump in the home and outdoors

calves home outdoors

How to pump up calves in the home and outdoors

Is it possible to pump thin calves in the home or outdoors without any equipment? Can! And in this article we will tell you how to do it.

For many, the calf muscles are difficult to hypertrophy. This is often due to genetics feature or poor-quality training. Therefore, you need to train them until the blue feeling of burning sensation with a fairly strong load, several times a week. In all exercises, try to raise and lower the heel to the maximum, which will improve the flexibility of the ankle joint and the elasticity of the ligaments. Next, we will dwell in detail on how to pump up calves in home and outdoor conditions without iron (pure calisthenics).

How to properly train calves To get the maximum amount of muscle fibers involved, two phases must be taken into account: eccentric and concentric. In simple words, you must perform all exercises with a full range of motion. For this, in the gyms there are special simulators for calf muscles with a special step.

In outdoor conditions, it is not always possible to find a suitable hill, so in order to achieve the necessary muscle contraction, you can go for a little trick and just tilt the body forward. This embodiment allows you to work out the muscles in both phases quite well..

Another important point concerns the second hidden muscle, which is located directly under the calf. It is flat and called soleus soleus. To train her effectively, you need to perform lifts on socks with a bent leg. For these purposes, there are various simulators that aimly work on this region. In our case, there is no such simulator, so you can go for another trick and train the sole sole just by putting your foot on the bench and leaning with your whole body to work exclusively at the expense of the sock. So we can train this distant muscle section in a rather intense manner.

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There are also some training subtleties. For example, you can reduce or breed socks to work out the internal or external parts of the calf muscles, but at the initial stage, you can do without these technical features.

Exercises (at home \ outdoors) This option loads the biceps calf muscle well. It is important that the muscles stretch as much as possible in the eccentric phase and contract in the concentric. Bring the exercise to full burning and try to put pressure on the sock with your whole body. Only in this way will you be able to break through this section, and it will certainly grow.

If you practice at home, then you can perform a similar exercise while standing at an emphasis on the threshold on one or two legs.

This option is suitable for those for whom the previous exercise seemed too complicated. This option is quite simple, the torso angle here is small and the most difficult here is to maintain balance due to the elastic bands. Therefore, this exercise additionally involves various muscles that stabilize the body..

Here, the soleus muscle is included in the work, which pushes the calf outward, which visually gives the bulge and fullness of the calves. Also try to put pressure on the leg with all your forces, thereby creating a large load on the soleus muscle, simultaneously maximally stretching it. Due to its characteristics, the soleus muscle is one of the most hardy in the human body, so you need to train it to a complete failure and a burning sensation.

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Jumping on one leg can hardly be called an effective tool, but this is one of the main functions of the calf muscles. Many use jumps in their training and respond quite positively. The truth is to say that for optimal muscle load, body weight must be substantial, otherwise the efficiency from this exercise can be reduced to zero, especially if you are a typical representative of ectomorphs.

With this movement, you can develop the front tibial muscle. Training the outer part of the lower leg will visually increase the size of the legs, as well as separate the inner part of the lower leg from the outside. It can be performed both in the unilateral style (on one leg), and in the classical. Perform this movement carefully, as you can easily get hurt at any time.

If you are engaged in more than one, then in this case there is a great option, which Arnold loved very much. Exercise is very effective and is called a donkey. The essence of which is a stretched position, due to which the amplitude of motion and the nature of the load change slightly.

Stretching can be used as the final stage of calf muscle training at home or outdoors. It works well and stretches the muscles of the leg, which should favorably affect the further recovery and hypertrophy of muscle fibers. Put your foot on the bench and stretch your shin muscles as much as possible, resting with both hands on the patella. It is important that the leg does not bend much in the knee joint. Perform this exercise carefully, as can break the connective fibers.

How many sets and reps do calf muscles?

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Because of its endurance, calves need to pay more attention and time than other muscles, and also constantly work in failure. A person is constantly on the move and this site is regularly subjected to various loads, so the number of approaches and repetitions should be significantly increased.

For shin muscles, do 12 to 20 repetitions. Golden mean – 15 reps.

In each exercise, do 3 to 8 sets. Golden mean – 5 approaches.

Train your calf muscles 2 to 6 times a week. Optimal every 48 hours..

Training example

Rises standing on toes in focus – 5 to 15;

Rises of the foot with a bent leg in emphasis on the bench – 5 to 15;

Donkey – 3-5 to complete failure;

Stretching Exercise – 30-60 seconds.


As a variety, you can use supersets (alternating approaches while standing and sitting) on ​​the calf and soleus muscles.

Rest between sets should be within the limit of one minute.

It is very important to do a 1-2 second delay at the peak of contraction.

After training, you need to stretch your calves for 20-60 seconds.