How to pump caviar
Beautifully designed calf muscles to a considerable extent contribute to an aesthetically attractive appearance of an athlete. And on the contrary – underdeveloped calves with “swollen” thigh muscles only disfigure the appearance of an athlete.
However, caviar is traditionally the most unloved muscle group by almost all athletes. And the thing is in their “unresponsiveness” to the loads. Many people literally pump their calves for years, but the result leaves much to be desired. There was even a theory that the gastrocnemius muscle is a specific muscle that requires a different approach than all the others. However, it is not. Studies have shown that the calves are exactly the same muscles as everyone else. The reason for the failure in their development may be that:
- the athlete pays too little attention to them;
- the athlete on the contrary – exhausted them with excessive training;
- calves just rock the wrong way.
Anatomy of the calves and their purpose
The calf muscle is mainly responsible for ensuring that a person can stand, as well as stand on toes. Therefore, for walking or running, they are simply indispensable. And for this very reason, runners can often see well-developed calves. But just for the short ones – because the exhausting training of the calves only “kills” them.
The gastrocnemius muscle itself is divided into two groups. This is the soleus muscle and the gastrocnemius itself. Sodeus is located under the gastrocnemius, but it is exactly three quarters of the volume of caviar. And the calf – only a quarter. The first is included in the work only when the knee is in the bent position, and the second – when in the unbent position. That is, when a person is standing. And since most athletes pump calves only from a standing position – lifting on toes – then only the calf muscle is pumped – the very one that makes up only 25% of the total caviar volume. Is it any wonder after this modest amateur performance? ..
General principles of training calves
Since calves are exactly the same muscles as everyone else, they do not tolerate exhausting workouts. The optimal mode for them is no more than two times a week. In addition, the calves are perfectly loaded with squats. So, if an athlete intensively pumps his foot triceps, then the load on the calves should be reduced.
As for the scales, they must be really heavy. From 3 to 8 repetitions – this is what caviar needs. But there must be a real struggle with the weight!
You should not also chase a wide variety of exercises. The main thing is progress in scales. Monotone long-term loads will have the opposite effect. That is why marathon runners are not famous for their developed calves. The same can be said about attempts to pump them at home without burdens, just rising on their toes, for example, standing on a pile of books.
To train the soleus and gastrocnemius muscles should be separately. Moreover, the emphasis should be placed on soleus, since it is larger. Surely many have already guessed that she was swinging from a sitting position, and the calf standing.