Step 1: Relax your strong calves. In fact, if you want to thin your calf, you must first check whether the muscles of your calf are slack or tight. If the muscles are tight, it will be more difficult to lose weight. Therefore, the first leg reduction plan should start with relaxing the firm calf fat. Methods 1 On weekdays, you can sit on the ground, lift one foot to a right angle, and beat your calf with your fist for 5 minutes on each side. Method 2: When you have a holiday, you might as well put the bath salts on the market into the bathtub, let your calves soak for a while and relax your muscles. Pat the calf after bathing to speed up blood circulation. Step 2: Strengthen the fat-reducing and tightening exercise When the calf begins to become soft (or naturally slack), the next round of weight loss work is to strengthen the fat-reducing and tightening effect, and you can do some shaping exercises every day. Sports (1) 1. Place the front end of the foot on a raised platform and press the foot down as far as possible. 2. Then the calf stands on tiptoe to lift the whole person hard. Repeat this set of movements rhythmically, 20-30 times, try to stand up and press down as hard as possible, preferably a little sore. You can put one hand on the bracket to keep your balance. Exercise (2) 1. Lie on the ground, straighten your feet up at 90 degrees to your body, cross your instep with a long towel, straighten your hands and stand on tiptoe. 2. Press the towel hard with both hands and press the soles of your feet at the same time to keep your hands and feet straight. Repeat this action for 40 times, and you can tighten the calf and make the lines more slender. The third step: finally sprint stovepipe into the final stage. Of course, we must speed up the slimming effect. You might as well buy some stovepipe cream and stovepipe products to help your helper, which can moisturize your legs and make your legs glow! Besides massage, proper eating habits can also create beautiful legs. 1. Vitamin E helps to eliminate edema. Poor blood circulation can easily lead to edema of feet. Foods containing vitamin E help to speed up blood circulation and prevent leg muscles from relaxing. Foods rich in vitamin E include almonds, peanuts and wheat germ. 2. Vitamin B accelerates metabolism. Vitamin B 1 can convert sugar into energy, while B2 can accelerate the metabolism of fat and eat more foods rich in vitamin B, such as mushrooms, sesame, tofu, peanuts and spinach. 3. Eat less salt to get rid of edema. Eating salty food often makes it easy to accumulate too much water in the body and form edema, which is easy to accumulate on the calf. In addition to reducing the absorption of salt, you can also eat more foods containing potassium, because potassium helps to excrete excess salt in the body. Potash-containing foods include tomatoes, bananas, potatoes and celery. It should be said that muscular MM is only a minority, but it must not be ignored. When I work in the gym, I sometimes meet a muscular MM. They often feel that they are not as fat as the average MM, and they often make extremely hard efforts. Instead of becoming slim, they are stronger. No matter what the aesthetic concept of "muscle girl" is, at least in China, it is unacceptable for ordinary people. If a girl is strong or kind, it must not be a compliment. The most common phenomenon is that many women are not muscular, but concentrated in a certain part, the most prominent of which is the leg, which is very different from the upper body. This is definitely a problem in the bodybuilding industry, not to mention losing muscle, even losing fat is a very difficult process and challenge for them. You know, not every girl who comes to the gym to lose weight regards fitness as a hobby, and their purpose is just to lose weight. There are several ways to lose muscle. First, the balance training method, a popular saying at present, is to strengthen upper body exercise and coordinate the upper and lower bodies. Personally, I think this method is feasible, but it may not work, because in fact, most girls with muscular legs prefer to maintain the status quo rather than make their upper body strong as follows. Learn from each other's strengths to make up for their weaknesses depends on the overall effect after learning from each other's strengths. The second is strength training, which adopts intermittent cycle training method. Some girls worry that strength training will make strong legs stronger, because strength training is muscle training, and then strength training for muscular legs may stimulate muscles and make them more developed. Intermittent cycle training method is to arrange some appropriate movements for the parts that need exercise, arrange these movements in a certain order, adopt cycle training, and divide them into 1-3 or more cycles according to the situation, and determine the rest time between each cycle, which is generally 1-3 minutes, with light weight and many times. The main function of this training is to reduce the excess fat in the body surface and muscle fibers, thus reducing the latitude. The third is aerobic training. It should be said that aerobic training is the most fundamental and main training means, whether it is fat reduction or muscle reduction, but aerobic training for muscle reduction and fat reduction should be different. Generally, aerobic exercise is required to reduce fat, which requires medium and low intensity and lasts for 30-60 minutes. Aerobic exercise of muscle reducing legs also needs to be emphasized. Try not to do bouncing aerobic exercise, it should last longer, and it should be arranged according to personal circumstances, step by step. Long-distance runners are basically thinner, which is because they have been doing aerobic exercise for a long time. We don't want to learn from the training of long-distance runners. So to lose muscle, long-term aerobic exercise should be the best way. Fourth, the problem of diet. General bodybuilding and fitness coaches pay great attention to the intake of protein, whether it is to gain muscle or lose weight, because most muscles are protein except water. Then, when a muscular girl loses her muscles, can she appropriately reduce the intake of protein and let her muscles burn faster, so as to achieve the goal? This problem needs to be considered. Slender, slim and fit calves will be a beautiful scenery. However, what about calf edema? How to do calf muscle relaxation? You don't have to tell me. Let's act quickly! The shape and function of the calf have a very important relationship with the muscles at the back of the calf. Therefore, to change the shape and effectively improve the function of the calf, it is mainly to exercise the calf muscles. The following is the targeted leg reduction exercise method I found. I hope to try it with you. 1. Follow the toes on the ground. 2. Jump rope without touching the heel. 3. Do continuous upward bounce in the bunker. 4. Walking with heavy toes. 5. The shoulders are loaded and bounced in place. 6. Stand upright with one leg and bend with one leg, and stand on the edge of a ladder, stool or any object more than 20 cm high with the heel suspended. You can hold the wall with your hands, or put a chair beside you to keep balance. Stand on tiptoe at the speed of slowly counting to five, but stop at the highest point, and then slowly put down your heel at the speed of slowly counting to five until the lowest point. Wait until you do it as many times as you want, and then switch sides. Do what you can, but it is best to do at least three or five groups at a time. The war between myself and my calf has officially begun. In addition to essential oil and plastic wrap, I am still trying to jump rope. Now the technology is advancing by leaps and bounds, reaching 190 times per minute. Because the war has just begun, how can we not report the results for the time being? But I believe that the dawn of victory is ahead! Let's fight for the beautiful calf together! 1 min Thigh is thin. Stand at attention with your whole thighs and your hands at your sides. Bend your knees and touch your toes with both hands (don't push too hard at this time). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim at 1O seconds for three times, and then accelerate after you get used to it. The inner side of the thin thigh starts from the standing posture at attention, and the right foot takes a step forward, and the knee is slightly bent. Put your hands on your waist. When jumping, the left and right feet are exchanged (pay attention to keeping your back straight at this time). Jump up and switch feet, and count one and two at the same time. At first, I did it 1O times every second, but later I got used to it and the speed increased. Stand at attention on the inside and outside of thin thighs. Lift your right foot to the right and your left hand to the left. At this time, pay attention to the balance of the body. The trick is to kick hard. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. At the beginning, aim to do it five times in 1O second, and then accelerate after getting used to it. Leg reduction method in bed 1, put the pillow in the middle of the calf and sit by the bed, making a 90-degree angle with the calf. Slowly lift the calf, hold this position for about three seconds, then put it down and repeat the action ten to fifteen times. 2. Lie on the bed and straighten your legs. When one foot moves, one foot straightens out. Do it twenty to thirty times in turn until the calf feels tired. 3. Lie flat on the bed, put your hands behind your waist, lift your legs up, and kick your feet in the air for about 30 minutes to rest! 4. Lie on your back, look straight at the ceiling, don't bend your knees, put your legs together and cling to your chest, then lift it up, close it again, and repeat this action 15 times. If you persist in this way, the fat on your legs will disappear unconsciously. The subway leg reduction method takes as little as five minutes and as much as half an hour by subway. Use this time to do exercise. Press your ankles alternately for eight seconds and do it three times on each foot. First separate your legs, put your knees together, and press each other hard for eight seconds. Repeat until you get off. When you go to the copier to copy or fax, you might as well lift one foot first and make a 90-degree angle. Then support the whole body with the toes of the other foot, and then slowly fall down, doing it ten times on each foot. Since I'm used to going up the stairs step by step, I might as well take some big strides, two steps at a time, and try to move my weight to my front legs. If you want beautiful legs, you must "choose food and drink." Eating more vegetables and protein food helps to strengthen leg muscles.