Leg muscle cramp refers to the sudden involuntary contraction of muscles, which will cause muscle stiffness and unbearable pain. People's common leg cramps are actually calf muscle spasms, which show that calf muscles, such as gastrocnemius muscles, suddenly become hard and painful, which can last for several seconds to dozens of seconds. The common reasons are mainly cold stimulation, rapid and sustained muscle contraction, excessive sweating, excessive fatigue, calcium deficiency and so on.
Massage, hot bath, wax therapy, infrared radiation and other methods can be used for treatment. The best massage method is to press the palm (hands overlap) or thumb from bottom to top along the muscle fiber direction (to promote the return of venous blood, lymph and tissue fluid). Start with a touch and end with a shake. Small shake: grab the ankle and shake; Trembling: bend your hips and knees, turn your hips, and straighten your legs sharply. Massage techniques should be heavy. In the training arrangement, the lighter can keep the original plan without increasing the intensity; The heavier person should reduce the intensity and exercise; Severe cases must stop training.
In view of this muscular leg thickness, in addition to aerobic exercise such as jogging, we should avoid doing that kind of heavy and high-load strength training. Even if we want to do strength training, we should change it to "multiple small weights". The purpose is to make the muscle shape more refined and reduce the volume. Load or sprint, short-term high-load exercise, will only make the muscle volume bigger and bigger.
In addition, you must pay attention to stretching after exercise. For muscular thick legs, you should spend more time stretching than others. Stretching must be done properly, and there must be tolerable pain. The stretching action should last at least 30 seconds. Stretching is to struggle with yourself.
Extended data:
Before running, people should prepare and warm up for about 5 minutes. The warm-up method can be a step-by-step way, first walking slowly, then walking fast, then jogging, or doing some leg stretching, body stretching and other exercises. Then it should be noted that at the beginning of running, the speed should not be too fast. Control the speed and slowly increase the speed to give the body an adaptation process. And in the process of running, in order to avoid getting angry, don't rush to breathe. During the whole process, the body should relax and breathe rhythmically. Then the correct posture needs the coordination of the upper and lower limbs, and the swing arm swings back and forth alternately, so that the feet are elastic when landing.
Finally, the running time should not be too long, and it should be gradual to avoid excessive exercise, causing muscle fatigue and joint wear. However, if you want to lose weight by running stovepipe, the time is not short. It is best to control the running time from 30 minutes to 45 minutes each time, so as to burn fat effectively. Generally speaking, according to the analysis of relevant data, it is necessary to maintain a certain exercise frequency instead of fishing for three days and drying the net for two days. Generally speaking, you have to run at least three times a week to achieve the effect of fitness and weight loss. So friends who want to lose weight by running can make a running plan according to their own situation.
References:
People's Daily Online-Will running make your calves thicker and thicker? How to run correctly?