How to lose weight in calves? Complete practical guide. How to remove calves on legs: secrets and rules

In a normal state, if you are not obese, you can wrap your arms around your calves, or it can remain no more than 3-4 centimeters. Today we will tell you how to burn leg fat, and do it effectively and quickly. A leg that has body fat very easy to find out. In this situation, the ankle takes the form of a "rectangle". Not understood? Let's see, normally the ankle should look like a "baseball bat" - above the knee of the muscle, and the lower part is thin. If there is fat on the legs, then the entire leg is solid, which even visually looks very ugly. In addition, the calf muscle may have a tuberculous surface if there is cellulite, or very smooth, but extremely voluminous. Normally, such a gastrocnemius muscle should not be uniform, it seems to be visually separated from the bone, runs along the leg, has veins and reliefs. Fat deposits can seem to “smooth out” such reliefs, and the leg becomes like a “pillow” - homogeneous and voluminous. Today we will try to tell you how to remove fat from the legs, giving them beautiful reliefs.

So, exercise to burn fat on the calves

It is unlikely that it will be possible to quickly remove fat from the legs, since it will take a lot of effort. It has already been said more than once that it is necessary to approach the burning of fat on the legs in an exceptionally complex way, only in this case it can bring the maximum result. You can not burn fat only on the legs, arms or stomach, as this is unlikely to make your figure beautiful. So, how to remove fat between the legs? Let's try to find out.

Exercises that remove fat on the calves of the legs

Run, run and run again. Try to run as long as possible, more often you should not forget about your pulse, in this you will come to the aid of a special watch that measures the pulse. You should not overwork yourself, you should not run in such a way that sweat flows from you like a river, because your main task is to pump up your legs. Of course, the presence of fat on the thighs can also be removed by running, but today we are talking about calves. Run on your heels, on your toes, such an unusual run gives the maximum load on the caviar muscles, forcing them to tone up in a short time. During all the exercises listed above, calf tension occurs, the muscles are stretched, which has a beneficial effect on general state legs and promotes the destruction of body fat.

A simple skipping rope allows you to get rid of fat on your legs. With its help, you can very quickly remove fat not only in the calves and lower legs, but also disperse blood throughout the body. Most athletes use the jump rope as an excellent workout machine. You need to jump rope as many times as you can at all. In this case, it is necessary to do at least 4-5 approaches. It may be very difficult at first, but over time this exercise will become a habit.

Gymnastic platforms burn fat between the legs, in addition, they are also great for fighting cellulite that occurs on the lower leg. You can use such a gymnastic platform right at home. With its help, you will soon be able to forget about fat deposits in the calf area.

Burning leg fat is also possible with simple squats. However, most often this exercise is used to develop the hips, buttocks and upper legs. However, despite this, such an exercise can also be extremely effective for training calves. If you perform all of the above exercises in a complex, then soon you will become the owner of slender and toned calves.

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, we will 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 involved in dancing or another sport in which your legs worked actively and now that the hobby has passed and general forms deflated, the eggs-infections 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 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.

No. 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 were told that sprinting - perfect way to do this, then do not be surprised that at the end you will get extremely dubious 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 greater excess weight 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 calf muscles, 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 correction of calves in relation to a decrease in their volume is a situation where 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 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.

There are several ways to reduce the calves of the legs in girls: liposuction, drying, weight loss. The best option is selected individually, based on the desires of the woman. To achieve prompt results in the fight against volumes calf muscle, it is recommended to use several methods at once.

How to remove fat from calves

Many women who are impressed by thinness want to always be slim, fit and beautiful. To achieve this result, they go on diets, exhaust themselves with long daily workouts, intense physical activity, and actively go in for sports several days a week. At the same time, excess weight goes away, but the problem of thick calf zones, which cannot be reduced instantly, remains unresolved. What to do in this case?

The lower leg is always under heavy load, subcutaneous fat acts as a protective barrier, therefore female body consumes it very slowly. How to reduce calves in this case? Experts recommend doing gymnastics, practicing fast running several times a month, jumping, refraining from eating carbohydrates and limiting your diet. vegetable fats. Walking, regular walks, squats, their comprehensive strengthening will help reduce large shins.

The main ways to make the calves thinner:

• sports, a set of specially designed exercises;
• drying, stretching;
• liposuction;
• massage.

Before choosing suitable way, which will achieve thin calves, it is necessary to establish the reason for completeness. It can be:

• regular swelling of the extremities;
• genetic predisposition;
• gait;
• accumulated fat.

How to reduce inflated calves

Pumped calf muscles are an equally serious problem that occurs due to excessive load on the legs (pumping the calf muscles is possible if you allocate minimal time for stretching). How to reduce calves if they are overly pumped:

• Exercise 1: sitting on the floor, tilt your legs to your socks, pull your socks towards you, then away from you. Hold them in each position for one minute. Perform 3 approaches - this way you can reduce the volume of the problem area by 1 - 2 centimeters.
• Exercise 2: In a standing position, bend one leg, put the other slightly forward, pull the toe towards you, bend over to the straight leg, stand in this position for 30 seconds, then change legs. This exercise will help reduce the problem area after 5-6 sessions.

You can reduce inflated calves if:

• reduce the load on the legs;
• exclude long-term performance of the same type of exercises;
• replace running with walking;
• Before each workout, stretch your muscles well;
• periodically resort to drying.

How to quickly lose weight in calves

If the calf muscles seem thick due to the accumulation of excess fat, in order to reduce them, it is recommended to go on a diet. In addition, it is recommended to exclude fatty and spicy foods, foods containing carbohydrates, vegetable fats from the diet, climb the stairs daily, control the amount of water drunk per day. A set of specially selected exercises that can be performed at home will also help to quickly lose weight in the calves of the legs.

Calf exercises

Pay attention to the beautiful legs of ballet dancers or gymnasts - their calf muscles do not contain anything superfluous and can be considered the standard of beauty and perfection. The following exercises to reduce calves will help you quickly solve the problem:

• you need to stand up straight, spread your legs to the width of the pelvis, take a deep breath, rise on your toes as you exhale (first, it is recommended to perform this exercise for calves 20 times, over time, the number of repetitions can be increased to 30 to reduce the problem area by a few centimeters);
• having taken the same position, move the feet apart, transfer the body weight to one leg, bend the other at the knee, inhale, rise on the toe, do the exercise alternately on each leg at least 15 times.

Calf stretch

How to remove calves on legs using this method? To begin with, as experienced trainers advise, you need to properly warm up the muscles in order to prepare them for intense loads. Otherwise, you may get injured or sprained. It is recommended to perform the following exercises daily:

• exercise 1: stand facing the wall, step back with one foot, fix the heel, roll the body forward so that the knee moves to the wall, hold the position for thirty seconds, repeat with the other leg;
• preemption 2: sit on the floor, stretch your legs, bend, straighten your back, lean on your hands behind you, fix the pose for thirty seconds (this stretch of the calves will help relax the tight muscles and make them more plastic).

Drying of the calf muscles

How to reduce calves in this way? It is necessary to change the mode of consumption of water and nutrition. At the same time, do not forget that drying the calf muscles is not weight loss, but getting rid of subcutaneous fat while maintaining muscle mass. From the diet should be excluded fats and carbohydrates, which are deposited in the form of liquid, which creates an unnecessary volume. The fewer carbohydrates a person consumes, the faster fat is burned. To improve the effect, it is important to use various aids and vitamin complexes.

Liposuction of calves

Before reducing calves in this way, it is necessary to evaluate all its pros and cons. What is calf liposuction? This is a surgical operation during which the shape of the calf muscles is corrected, allowing them to quickly reduce their volume without exhausting training. It involves preliminary liquefaction of subcutaneous fat with a special solution, removing it from the body. Disadvantages of liposuction:

• the need to use anesthesia, which will help facilitate the operation and reduce pain;
• the presence of a number of contraindications;
• long recovery period;
• high cost of the procedure.

This method of reducing the calf muscles helps to relax the clamped muscles, making them plastic. Massage of the calves of the legs is carried out for 15 - 20 minutes. It has a firming, regenerating effect, normalizes blood circulation, prevents volumetric edema, relieves fatigue, a feeling of heaviness. Before you reduce the volume of the calf muscles, resorting to massage, you must first consult with a specialist.

Video: how to lose weight in the calves

The information that can be obtained from the videos below will help in short time get Thin legs. A set of exercises and general rules, which are recommended to be observed, will be useful to all women who even look perfect. If you follow these guidelines, you will excellent result can be in one or two months.

Calf Slimming Exercises

How to lose weight in the lower leg

How to reduce calf size

If you have large, fat or disproportionate big calves, know that the situation can be corrected. It is almost impossible to reduce a separate part of the body, but you can make the calves thinner if you lose weight. Exercise will strengthen the muscles in your calves. If you have a lot of fat, losing weight can help, but if your calves are made of muscle, it will be difficult to achieve graceful calves. Proper nutrition will help you become slimmer, which can affect the appearance of the calves. In addition, your calves may become large due to certain habits. To fix the situation, you need to understand what you are doing wrong.

Steps

Choice of exercises

Types of cardio exercises
Prolonged walking on level ground. Walking is the least effective type of cardio exercise, but walking is suitable for beginners, overweight people, and those recovering from injuries. This is a low-intensity form of cardio.
Fast run. Running burns more calories, but it has a greater effect on the joints and bones.
Swimming. Swimming is a great high-intensity exercise with minimal risk of injury.
Bicycling. This is a high-intensity exercise, but it does not seriously affect the bones and joints. The bike is suitable for people of almost any level of training.
Classes on the ellipsoid. The elliptical is an alternative to running because the machine mimics the movement of running but puts less stress on your joints.

To make your calves thinner, do strength exercises. If your calves lack relief, power training help you lose weight in general. Muscle needs more calories than fat.

Strength training with light weights

Help you grow muscle mass and lose weight without gaining bulk. If you already have bulging calves, these exercises will not help solve the problem.

Squat. Use your own weight in the exercises.

Place your feet shoulder-width apart, put your hands on your belt, bend your knees.

This exercise will help you strengthen your calf and thigh muscles. To make the exercise harder, try putting your weight on your toes instead of your heels. This way you will burn more calories and load your calves less. Hold the position at the bottom for 2-3 seconds and straighten up. Do 10-15 reps in one set.

• If you squat with weight in your hands, your calves can grow in size.
• To help balance, extend your arms out in front of you, palms down, parallel to the floor.
• Combined with other exercises, squats will help you burn more calories and fat and build muscle.

Many women are dissatisfied with the size of their shins or legs in general, they dream of reducing their calves even by surgery. But is this really the only way?

Simple rules for every day

In fact, there are less expensive and dangerous ways that you can use:

Move your legs even while sitting! To quickly lengthen the lower leg, pull it at any moment. Sitting on a chair with a straight back pressed against the back, rotate the left leg clockwise and against it 6-10 times. Repeat the movement with the other leg.

Burn excess fat in the calf area

It will not work to remove the calves on the legs like folds on the stomach or riding breeches, since the lower leg rarely accumulates fat, and its shape is determined by the calf muscle. The increase in body fat occurs, especially in winter time, but with regular walking, the calves regain their slender state quite easily. Thus, regular aerobic exercise helps to lose fat - long-distance walking will be ideal for any level of fitness.

In a week, removing fat on the legs and calves is real, but difficult. Speed ​​work involves an increase in the intensity of loads - the use of jumps. Of course, the fat will burn, and the leg muscles will strengthen in response to the tension in them. Since a person uses a muscle often, the body receives a signal - it needs to be grown.

A set of exercises will help you quickly burn fat and not get too inflated calves if you combine three types of loads:

1. power multi-repetitive;
2. cardio;
3. stretching.

Each exercise is performed for a minute without a break. First, we perform calf raises without using dumbbells. Then we jump from side to side, you can pause if your breath gets lost.

We perform jumps to the side in the style of a "skater" - we jump from foot to foot, tilting the body and moving the bent leg back.

At the fourth minute, we become in a plie position - legs wider than shoulders, squat and begin to tear off the heels from the floor in turn.

Fifth minute - stretching against the wall: we put one leg back, rest our hands against the wall and lean forward, bending the left leg at the knee, and touch the floor with the right heel - 30 seconds for each leg.

Sixth minute - stretching in the slope: we put one foot forward on the heel, lean forward with the body, keeping the back straight, and pull the toe towards us.

Too inflated calves - how to remove the volume?

"Bottle" - the popular name for legs with developed calf muscles. Most likely, a girl with voluminous calves is distinguished by an enviable rounded booty, hands without flabbiness - heredity predetermines the shape of the muscles.

To correct it, you need to maintain physical activity at the level of 2-3 aerobic workouts per week, as well as actively engage in stretching, for example, power yoga.

Downward facing dog pose gives a good stretch to the calf muscles. Get into a plank position on your palms. Raise your pelvis up by tensing your abs, stretching the back of your legs and arching upper part back.

The heels tend to the floor, and then there is a stretch in the calves. In this position, try to walk forward on straight legs. Do 10-20 steps in three sets, improving stretching.

How to remove volume if the calves are inflated?

Carry out the reverse procedure. Instead of building muscle mass in the shin area, burn it with cardio loads. But remember that the muscles go evenly on all legs. To preserve the muscle mass of the rest of the legs, back and arms, you will have to load them even more intensively, and simply forget about the calves for a while, add a slow run for 40-60 minutes.