How to shrink your calf muscles? - Life hacker
The Answers / / January 07, 2021
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Sergey Klinkov
Owner and manager of a fitness studio “Playground».
I must say right away that the task of reducing calves is not an easy one, and first you need to determine the reason why the muscles were enlarged. This is important because the approach to reducing their size will depend on it.
How to shrink your calf muscles
1. If the increased calf volume is associated with overall excess weight
The solution is as simple as it is complex: Be disciplined in your diet and exercise regularly.
It must be remembered that there is no scientifically substantiated way to reduce body fat in a specific area of the body. This means that you need to work on weight loss in general, without trying to lose weight in a specific problem area.
Remember that fat deposits are unevenly removed, and do not despair if you cannot immediately form the desired shape of the calf muscle. This may take a little more time and endurance.
When designing your training program, try to focus on prolonged loads that increase muscle endurance and reduce the number of exercises to develop muscle strength and power. That is, for example, prefer a quiet long-distance running to a short sprint or various variations of jumping.
2. If the muscles are hypertrophied due to unbalanced physical activity
Being overweight may be one reason again. And in this case, we do not advise completely abandoning exercises on the calf muscle, so that it does not remain at rest.
Reconsider exercise in favor of developing muscle endurance, which does not increase volume, but maintains muscle tone and function. This could be:
- Calm running on a flat surface (not uphill and not on steps).
- Burpee for general endurance.
- Swimming.
- Cycling at the pace of cardio.
Include more static loads on the soleus and calf muscles in the training program - different variations of toe raises and rolls on the foot while holding the position in the upper point.
What else can be done
1. Add a mandatory set of stretching exercises after exertion
Here are some exercises to include:
- Fold. Sitting on the floor, legs together and extended forward, toes pulled over themselves. Try to pull yourself with your belly to your hips. Stretch forward with your hands (you can grab your socks). It is very important to try to keep your back straight and your shoulder blades drawn together.
- Swinging on the toe of one leg, placed on the staircase.
- Bending forward from a standing position with one leg out in front of you and pulling the toe over.
- The transition from foot to foot in the "dog face down" position - so that the heels alternately touch the floor.
2. Don't forget about massage
Regular calf massage and calf massage as part of a general body massage or myofascial release program can help eliminate hypertonicity, relax, and increase muscle endurance and performance.
Be patient: the right diet, the right load, stretching and muscle massage will gradually lead to the desired result.
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