Content

• Steps
• Tips
• Warnings

Even Arnold Schwarzenegger had problems with training and building the calf muscles, which are a headache for many bodybuilders, especially without the use of any modern equipment. In this article, you will find how to train your calf muscles at home without using expensive equipment. If you do the exercises below carefully, you will soon enjoy the rocky and strong biceps muscles of the back of the lower leg.

Steps

1. 1 Eat a healthy diet. It is very important to drink plenty of water with any type of physical exercise. Vegetables and fruits provide your body with the necessary vitamins for a successful workout. Foods such as beans, lentils, quinoa, eggs, white meat, white fish, nuts, and cheese are packed with proteins that help build muscle. Remember, a beautiful and healthy body starts in the kitchen, not in the gym.
2. 2 Move your feet! Go for a walk or run. Go to the nearest park, and if it's raining outside, go for a walk at home.In general, do whatever exercises your legs. If you live in a multi-storey building, then forget about the existence of an elevator and go up the stairs. Try to add more and more load every day of your workouts. If you do not add loads, then you will not be able to achieve the desired results.
3. 3 Ride your bike! Yes, the bike is a piece of equipment, but to be honest, most families have this luxury of travel. The bike will put a lot of stress on your calf muscles, as you can change gears, go uphill, or ride on less comfortable surfaces such as grass or loosened ground.
4. 4 Perform calf raises. A particularly effective calf exercise is the toes raise.
   • Stand straight, feet shoulder-width apart, arms at the seams.
   • Then, put a strain on your calf muscles by lifting your heels off the floor and transferring your weight onto your toes.
   • Freeze on your toes for a few seconds.
   • Repeat 20 or more calf raises until you feel fatigue and soreness in your calf muscles, which means strengthening and the appearance of new, larger muscles.
   • Try to do more sets and reps every day and every time. In this exercise, you use your body weight to pump muscle.
   • Once you master this exercise thoroughly, easily doing many repetitions and approaches, then begin to do the same on one leg.
   • Stand near a wall and place your fingers against the wall to maintain balance.
   • Raise one leg up, completely transferring your body weight to the supporting leg. Begin to do the calf raises while standing on one leg. Try to train both legs equally so that the muscles on both calves are proportional. Continue exercising and doing as many reps and sets as possible.
5. 5 Jumping on toes. After you've warmed up your calf muscles by running and cycling, doing a few sets of toe raises, just start jumping on your toes, pushing off the ground with your toes, aiming to jump as high as possible. Then, start jumping onto the curb or any other comfortable elevation. Time your jumps, starting at one minute and increasing the number of minutes in the future.
6. 6 Take care of tired muscles. Massage your calves, apply hot and cold compresses, and take hot baths. Try to avoid injury by exercising not every day, but 3 or 5 times a week.

Tips

• If you do not feel a burning sensation in your calves after exercise, then you either did the exercise incorrectly or approached the matter with insufficient diligence.
• Be patient. You will increase the mass of your calf muscles, but it will take time, so don't give up and keep working.
• Vary your exercise, which will create more unexpected shock on your muscles and allow them to grow faster.
• Exercising the muscles of the glutes, thighs and abdominals will help to strengthen and increase the volume of the calves of the legs. Do not hesitate to do squats, lunges, leg raises and the like.
• Set yourself new goals and objectives!

Warnings

• Try to train your muscles evenly.
• If you feel sharp and persistent pain, see your doctor.