Just note that, according to the Mayo Clinic , you should seek immediate medical care if your calf swelling is accompanied by chest pain or difficulty breathing; this could be the sign of a blood clot or heart condition. Fitness Training How To Gain muscle. Lisa Maloney, CPT. Lisa holds a personal trainer certification through the University of Alaska Anchorage, with more than 4, hours of hands-on experience working with a variety of client needs, from sports teams to post-rehab populations and weight loss, in one-on-one, small group and large group settings.
Justine Harrington. Justine Harrington is a journalist, yogi, and avid hiker based in Austin, Texas. For two years, she co-edited Austin Fit Magazine, the city's first and only monthly magazine dedicated to keeping residents fit, active, and healthy. Connect on LinkedIn. Cardio can help you lose weight, which can help decrease calf fat.
Video of the Day. Reduce Calf Size With Exercise. Change Your Lifestyle Habits. Keep in mind: Building muscle is achieved more effectively when you engage in training that includes resistance exercises, instead of simply doing cardiovascular exercises such as running. Incorporating a few calf muscle exercises three to four times a week along with following a sensible diet can make a difference in the shape of your lower leg.
Not only will your two calf muscles gastrocnemius and soleus get stronger, but you will become leaner. Weight training also helps tone your muscles, improving your appearance and fighting age-related muscle loss. Equipment needed: You can use dumbbells, kettlebells, or a barbell for this movement.
Muscles worked: superficial calf muscle gastrocnemius , deep calf muscle soleus. If you need to increase the challenge, you can use a heavier weight in each hand, or increase your reps per set to Equipment needed: A stair that has a drop-off of at least 5 inches. Weights are optional. The aim of this move is to isolate your calves to increase strength. Start with a lower weight and work up.
Muscles worked: Performing a calf raise in a full lunge works your balance, mobility, and flexibility in your hip girdle and in your calf muscles. Elevate the heel of your front foot by driving your toes into the ground. Hold each rep for a brief moment at the top. Be sure to keep your knee on track; do not allow it to cave inward or roll out.
The focus of this move is to improve balance and stability. Each time you jump, make sure the rope passes under your feet. Focus on keeping your elbows in close to your body, rebounding off of only the balls of your feet heels should not touch the ground , and finding a breathing rhythm. Aim to perform 5 sets of 1-minute jump roping with 30 to 60 seconds of rest in between.
Feel free to adjust this to a longer time to increase the challenge. Home Random Terms of Use. We use cookies to make wikiHow great. By using our site, you agree to our cookie policy. Cookie Settings. How to Make Calves Smaller. Explore this Article methods. Tips and Warnings. Related Articles. Article Summary. Method 1. Do at least minutes of moderate cardio per week. Try doing 30 minutes of moderate-intensity cardio 5 days a week to start slimming down. Add at least 2 strength training sessions to your weekly routine.
Strength training, which helps build muscle mass, is another important component to fat loss. Aim to do strength training sessions per week, alternating between different muscle groups in your body. Try to do a single set of reps for each exercise.
Track your calories to make sure you eat fewer than you burn. Eating a healthy diet and cutting excess calories can help you slim down all over, including in your calves. To lose weight, you should consume fewer calories than you burn during exercise.
To help you do this, keep track of how many calories you burn and consume each day. Talk to your doctor or a dietitian to figure out how many calories you can safely cut. You can also calculate the calories in any given meal using tools like the Food Calorie Calculator from the Calorie Control Council. Visit a registered dietitian to find a diet plan that works for you.
In order to stay healthy, do not eat fewer than calories a day. Stick to healthy sources of fat. Eating too many unhealthy fats, like the kinds found in greasy junk food, can make it harder for you to lose weight. However, healthy fats are an important part of a nutritious diet. Stick to foods with healthy fats like fish, vegetable oils, and nuts and seeds. Introduce more fruits and vegetables into your diet.
A varied diet of fruits and vegetables will give you plenty of important vitamins, minerals, and fiber. Fruits and vegetables that are high in fiber can be especially helpful for weight loss.
Replace refined grains with whole grains. Whole grains are good sources of fiber, which will make you feel full faster. This will help you eat less. White or refined grains, in comparison, can make your blood sugar spike and then crash. This will make you feel both hungrier and more tired.
Refined grain products include white bread, white rice, pasta, and most types of crackers and pastries. Refined grains and other refined carbohydrates, like potatoes, can also cause you to retain more water, which can make your calves look bigger.
Choose lean sources of protein to promote healthy muscles. Protein is important for any diet, and it may help you feel fuller fast while giving you a boost of energy. This will help you eat less and burn more calories. Additionally, protein is an important building block for growing healthy muscles, which can help your calves look more toned.
Instead, look for: Lean cuts of meat such as white chicken or turkey or lean beef Fish Legumes, such as beans, lentils, and peas Eggs Low-fat dairy products, like skim milk or low-fat yogurt. Method 2. Try calf raises to tone your calves. To do a basic calf raise, stand up straight and rest your hands on a wall or the back of a chair for stability.
Slowly rise up onto your toes, then slowly return your heels to the ground. Do 2 sets of 15 repetitions. Define your calf muscles with a variety of heel raises. Heel raises are similar to calf raises. They involve standing with the ball of your foot on the edge of a step and alternating between resting on the balls of your feet and your toes.
Try doing reps of the following heel raise exercises: [15] X Research source Single-leg standing heel raises: Stand on the edge of a step with one foot and let your heel hang off the edge of the step.
Keep your other foot off the floor so all your weight is on one leg.
0コメント