A good way to exercise muscles is to use exercises that involve multiple parts at the same time and work the small muscles easily and effectively. However, many training routines leave out the front of the calves or use inefficient exercises. To remedy this, learn to exercise your calf muscles using a swim pad, applying manual resistance.
Steps
Method 1 of 2: Exercise of the Tibia with a Swimming Board
Step 1. Get a pad for swimming, a rolled-up mat or similar item
It will serve to apply resistance to the top of the foot.
Step 2. Place the mat on your toes
Push your fingers up while pushing the board down, it will work the long extensor muscle of the big toe.
Step 3. Apply more resistance
Push down with both arms to increase resistance.
Sit down. Push down on the mat and extend your ankle well while maintaining the applied resistance. This exercise is the opposite of what it takes to develop the calves
Step 4. You can do several sets and reps
Initially try a set of 20 reps or 2 sets of 10 reps.
- If you do only one set, apply a lighter resistance starting with the fifteenth repetition.
- If you do 2 sets, start with medium resistance and then increase it during the second set.
Method 2 of 2: Incorporate The Shin Exercise Into Your Routine
Step 1. Do this exercise once every 2 to 3 weeks
Exercise your calves with: lifts, bent leg raises, shinbone exercises with a swim board, and mandatory lateral ankle movements.
Advice
- This exercise is not for mass gain. However, all the exercises serve to provide a separate protective layer to increase strength and thus to build a kind of body armor.
- The shinbone exercise is useful for everyone, for those who walk a lot during the day and also for tennis or basketball athletes.
- Instead of a pad for swimming, you can use a rag bag filled with sand and place it on your foot. The important thing is to apply the appropriate resistance. Make a full movement, slowly and gently.
- Focus on the aspects of training that best suit your preferences. However, try to develop all the muscles in your body even if only using mandatory movements.
