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Please give me some effective exercises for shapely legs, especially calves …

Running, marching, hiking in the mountains. When it comes to exercises at home: toe climbs (you should stand on hard ground, holding onto the wall, perform rhythmic toe climbs, lifting your body upwards at the beginning 4 sets of 10 climbs, then increasing the climbs up to 30 times). More advanced version: climbs by lifting the body on one leg only - the foot rests with the metatarsal on the edge of the step so that the heel is below the toes. Advanced version: intense jumps on soft ground without stopping (you can use a skipping rope). Exercises should be performed without shoes, preceded by a short warm-up (increasing the temperature of the muscles) and stretching. At the end of the exercise, you should also gently stretch your working muscles.

Remember that our expert's answer is informative and will not replace a visit to the doctor.

Paweł F. Nowak

Expert in physical activity (aerobics instructor, swimming, athletics trainer), marathon runner, author of the books "Running - a way to a he althy life" and "Women's he alth training in the context of modern lifestyle".

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