Too large calves on their legs can upset any girl. This is not only the difficulty with the selection of boots, but also the appearance of a feeling of uncertainty due to the inharmonious silhouette of the legs. Thick, overly muscular or swollen lower legs do not look very attractive and can make their owner complex. But do not worry, because knowing how to reduce the calf on the legs, you can solve this issue.
How to quickly reduce calves?
- In the first place, you should try to determine as accurately as possible the cause of excessively large legs, the most common among which are:
- Swelling of the limbs, which is accompanied by varicose veins. May appear as a result of high friability of tissues, accompanied by an unpleasant feeling of burning and pain. Some diseases can also cause swelling.
- The congenital structure of the body is the so-called hypersthenic addition. Signs: predominance of muscle mass, broad bone, stocky body.
- The presence of fat deposits in the legs, which can be pronounced in the 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 reason for the strong development of the calves of the legs has been established, you can begin to select a method for eliminating this defect.
- If it is a matter of excess body fat, then you should use the following methods, namely:
- Regularly apply a variety of wraps using food film, so that the lower leg will have a mild warming effect. Consequently, fat cells are burned much faster in the process, and harmful toxins are removed from the skin.
- Benefit brings adherence to 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 exploring problem areas. At the same time, blood circulation in the subcutaneous layer is significantly improved. It is important that the exercises are performed daily, and long repetitions are welcome.
- Special massagers that have a coarse applicator - plastic or wooden - will help to get rid of fat deposits (you must act carefully so that bruises do not appear).
In women, caviar can be increased as a result of excessive training, which leads to the formation of excess muscle mass. It is important to remember that this can occur both due to frequent exercise, and as a result of the fact that in the daily diet there are too many proteins that are necessary for muscle growth.
In order to prevent further increase in volumes, it is necessary with particular attention to review your own diet for proteins. It is useful to temporarily reduce the use 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 it is impossible to avoid the tension of the calves, then you should try to at least reduce this load to the necessary minimum - for example, use elevators, give up hiking hikes and cycling for a while.
In the case of training in the gym, it is necessary to draw up a program of classes in such a way that the calves have a minimal impact.
To reduce the calves, you can use a special set of exercises:
- Plie - 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 tense up, and the knees are bent at the same time. When performing the 1st 20 squats, reliance is made on the entire foot, and the next 20 repetitions need to be lifted on the tips. When performing this exercise, you must be very careful, because there is a risk of serious injury.
- Folding knife - you need to sit on the buttocks and fully straighten the legs. Just like when doing stretching, you need to lean forward and stretch your arms, while trying to touch the foot with your fingers. In this position, you need to stay at least 1.5 minutes and perform up to 15 repetitions.
- Jump rope - perfectly helps to reduce the calf. It will be enough to only 15 minutes on this sports equipment. Thanks to the jumps, energy consumption is accelerated, therefore, all the extra calories are wasted, and caviar begins to "dry".
- Rolls - this exercise is aimed at stretching the lower leg. It is necessary to stand on the heels and march 30 times, while the calves of the legs must be clearly felt. Then there are sharp rolls from heel to toe and again must be marched. One approach has 1 such roll. At least 4 approaches are performed.
- It is necessary to become straight, the feet are a little larger than the pelvis. First, the weight is transferred to the left leg, and the right one is raised and bent at the knee. Inhaling is performed 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 - lightweight version. 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. The legs are placed shoulder-width apart, a lunge is performed, and care must be taken to ensure that the heel of the 2nd leg does not come off the floor. After a few seconds, return to the original position.
- It is necessary to stand straight, the legs are on the width of the pelvis, the feet are parallel to each other. While inhaling, you have to go up, and when you exhale, return to the starting position. To begin with, 20 repetitions are performed, and with time it is brought to 30.
- Lifting on the toes - can be done in several variations, so that you can choose a more suitable option for yourself. It is necessary to stand up straight, body weight is transferred to the right leg, and the left one bends at the knee. Now you need to climb on the socks (at least 15 times). Then the exercise for the 2nd leg is performed. You can choose a heavier option - to become not on the floor, but on a step or step.
- You need to kneel down to avoid bruises, you should use a rug. Hands free, are in front, back is flat. Now, alternately, you need to sit first in 1 direction, then in the other, while it is important to try to keep the thigh against the floor as tight as possible. At least 20 repetitions.
- Batman - the chair is taken, holding on to the back, you have to stand next to it, the feet are parallel to each other. The right leg is pulled forward, straining the sock, and a sharp move forward is performed. For each leg, you need to perform about 20 repetitions.
Thick calf: how to reduce?
In order to reduce caviar and make them more graceful, it will not be enough just 1 exercise, because you still need to watch your diet with special attention. Of course, they have not yet invented a special diet aimed at losing weight on the calves of the legs, but you can also use a complex weight loss, thanks to which your legs will also gradually decrease.
Food should be balanced, while you can not get enough before bedtime. It is also worth refusing from eating too salty and fatty foods. If you suffer from severe swelling, before bedtime 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 will the swelling pass quickly, the calf will decrease, but the general relief will also be felt.
To relax the legs after exercise and consolidate the achieved results, it is worth making a light massage. Thanks to such a pleasant procedure, after the first lesson muscle pain will not be felt that way.
Volumetric calves can ruin even very slender legs. But this problem is quite possible to cope. To do this, it is recommended to use special exercises, review the diet and, if necessary, get rid of leg edema.