The principle of correctly running the calf suggests that many people will do some proper exercise to ensure their health, and exercise can also help us get rid of fat. Different people should arrange exercise time according to their living habits. If they want to exercise themselves, they can consider this exercise. Correctly understand the principle of running the calf and get moving quickly!

It is suggested that 1 running is the simplest exercise mode, which has become a trend in China in recent years. However, the saying that running will lead to radish legs has discouraged women who love beauty. Guo Fengzhou, vice chairman of the ultramarathon Runners Association of the Republic of China, said that in fact, as long as the posture is correct, it can not only avoid getting thicker, but also avoid injury.

When running correctly, the upper body needs to lean forward to share the power of retreating.

It is also very important to create a forward rhythm with a complete swing arm movement. You can introduce chest muscles and back muscles to participate in running movements, disperse the strength of lower limbs, and run more efficiently.

Bend your knees slightly to give them a cushion. Try to land the heel first and then roll to the sole of your foot.

Running correctly won't make your calves thicker!

In addition, a complete stretching exercise should be carried out after each run, which can not only relieve swelling, but also help to restore the arrangement and combination of muscle fibers and eliminate waste and toxins produced during exercise.

Sprinters' calves may be thicker, because most of them let the soles of their feet land first, so it is difficult for ordinary people to grow large muscles during running. Women should not be afraid that running will make their legs thicker. On the contrary, because of exercise, the fat layer on the calf muscle will become thinner, the muscle texture will gradually appear, the ankle will become thinner, and the proportion of the calf will become more beautiful visually. Unlike the thin straight legs of models that are often seen on TV, "legs with a little line are healthy," Guo Fengzhou believes.

In recent years, road running has become a national sport, and there are more and more so-called "citizen runners". However, due to the effect of gravity at the moment of landing, the body will bear 6-8 times the weight, and there are more and more cases of injury and hospitalization.

Chen Jiancheng, an attending physician in the rehabilitation department of Zhenxing Hospital, said that the most common injuries of knees and ankles of such patients are tendinitis, iliotibial band friction syndrome and chondromalacia patellae. It is recommended to know the correct running posture before going on the road.

If you run correctly, your calves will not be thick. Principle suggestion 2 first of all, will running make your legs thicker?

Some girls have a misunderstanding about running, that is, they think running will make their legs thicker, especially their calves.

First of all, let's learn about several common types of calf thickness:

1, fatty type caused by local fat accumulation in calf.

2. Muscle type is caused by calf muscle development.

3, 1 and 2 combined fat-muscle mixed type

4. Mixed type

As for whether running will thicken the calf, it is an alarmist thing. Girls should pay attention to speed and posture, and then talk about it.

For running, it won't make the calf thicker. Running for a long time belongs to aerobic exercise, which can effectively lose weight and control weight. It is a good exercise for reducing fat and shaping. It can not only consume excess fat in the legs, but also make the muscle fibers in the legs slimmer and make the calves look more symmetrical and beautiful. Take the marathon runners here as an example. Their calves are well proportioned. Please see the picture below:

Therefore, the correct running will not make the legs thicker. Then why do some people say that running calves are getting thicker? Don't worry, let's look at the main muscles of the calf first.

Second, the muscle structure of the calf.

As we know, the triceps surae is composed of gastrocnemius and soleus.

On weekdays, the reason why we see the phenomenon of thick calves is mainly because our soleus muscle strength is too small and there is an imbalance between it and gastrocnemius muscle. When the soleus muscle strength is too weak, it is difficult to lift the gastrocnemius muscle and other related calf muscles, and the calf muscles are in a round state (the calf is thick).

Seeing this, you will think, how did your legs get thicker? Let's talk about why and how to improve in turn.

Third, how to thicken the legs and how to improve them.

1, wrong running posture

If you feel pain in your knees, ankles and joints after running ... it hurts so much that you dare not run for the second time because you don't master the correct running posture.

What is the correct running posture? The following points should be mastered:

Run by gravity

Imagine that the speed is the highest at the moment when we "fall out". It is easy for us to run with this principle, that is, don't push the ground with your heel when running, but lean forward as far as possible, that is, move your center of gravity forward, so that it is easier to run.

The body is like an engine, which means that running needs your whole body to drive your limbs, not your limbs to drive your whole body. Imagine, which is more tired, the former or the latter?

Don't overdo it, so as not to form shear stress and damage your knees.

When running, your knees should have a certain curvature, so that you can use your muscles to relieve the impact when your feet touch the ground. Don't use the back pedal to keep your knees straight, which will not only hurt your knees, slow down your running speed, but also make your calves thicker and thicker.

There is no single standard for running posture, but there is a core posture.

Jog for a long time, keep the speed of talking while running, and examine your running style. When running, feel the center of gravity drop forward and easily drive the stride. If necessary, you can ask a running coach to teach you running posture. The arm swings back and forth naturally, knees and toes straighten forward, and the center of gravity gradually shifts from heel to sole.

2. Don't stretch after running

We all know that we should fully warm up before running to avoid cramps and strains during running, but how many people know that stretching after running is even more important than warming up to some extent.

Because leg muscles contract repeatedly during running, muscle fibers will expand, become shorter and thicker, and leg muscles will be congested, giving people a feeling of thick legs. Of course ~ this phenomenon is not a special case of running. All exercise will cause muscle congestion and gradually reduce the swelling within a few hours. So don't worry about whether the legs that have just finished running are getting thicker, because it is very normal to get thicker after running. In real life, even if you stand for a long time, your legs will become thicker because of poor blood circulation.

And everyone's running posture is different, and there is no guarantee of absolute standards. In the ordinary running process, the exercise intensity of gastrocnemius muscle is greater than that of soleus muscle, so insufficient stretching may cause the development of gastrocnemius muscle and the imbalance of soleus muscle. Therefore, stretching after running (promoting the exercise of soleus muscle and stretching gastrocnemius muscle at the same time, helping to shape muscle lines) becomes particularly special.

Solution: stretching, roller massage

Static stretching and roller massage after running can accelerate leg circulation, make muscle expansion recover more thoroughly, open tight muscle groups and make muscle lines more beautiful.

3. Insufficient hip strength

Maybe the lack of hip muscles is the real reason for the thick legs.

Many people worry that their hind legs will thicken after running. Their legs are already quite thin. Will it get thicker because of running? ? At this time, someone will tell you that as long as you warm up before running, the stretching will not get thicker after running! So, you start to warm up, run, and warm up boldly, but after a while, your calves still get thicker!

What? Is everyone lying? Of course not. Warm-up stretching can play a certain role, but it is not everything. Find the root of the problem! Maybe the real reason why your calves are getting thicker is that your hip muscles are not strong enough. If you overuse the strength of your calf, your calf will start to thicken over time.

In fact, our ass plays a vital role in the body. It pushes you forward in sports. If your hips don't exert any strength in this process, all the strength will be concentrated on your calves. If you use too much calf strength, your legs will thicken.

Therefore, running depends not on the legs, but on the whole body. It is natural for legs to move, rather than deliberately using legs to drive the whole body to move.

Therefore, strength is more important than your phenomenon. Don't just run, practice strength!