How to increase the shins
Many athletes are faced with the problem of pumping shins. Some of them take too much, others - insufficient weight on the bar. As a result, there is no result. What to do in this case?
You will need:
- Steps; - Exercise bike; - gym; - Rod; - Rack; - Loads; - Partner.
Instruction how to increase the amount of shin
Start doing the right workout. It should affect both the muscles and tendons. Without proper warm-up, the calf muscles will look lean, and not pumped. Stand with one foot on the step. On the inhale let down by its own weight leg below the level of the step. Pruzhinte not just slow its stretch. Prostoyte so at least 1-2 minutes. Repeat on the other leg.
Follow ups on your toes while standing. Make this exercise, you can either barbell or on a simulator "rack." In any case, put the weight that you can lift at least 15 times. This can be about 120 weight% of personnel. Stand under the shell loaded and slowly remove it from the racks. Smooth movement commit ups on your toes and at the end put a weight on the seat.
Bend the sole in a sitting position. The number of repetitions - 15 for each foot. If you can not or do not reach his hands, ask your partner to help you. Do this exercise until you feel a slight stretch. Focus on internal sensations.
Make small sprint races up the hill. Well if the gym is located near the forest. If not, use a normal treadmill. You need to measure about 18 meters for fast shooting in. This will help to pump good calf muscles. Take 5-6 of these races and relax, breath.
Lift the towel using your toes. Stand on his bare feet, and lift it up using only your fingers. Do this 3 times for each leg. This is one of the most effective exercises, despite its apparent simplicity.
Follow a special diet. Eat more protein before training. About 2 hours before exercise, prepare yourself boiled meat. Also, please be amino acids before going to the gym. Increase the total amount of protein in 2 times during the day.