2, about 30 cm away from the wall, stand with your legs apart, your arms apart, and press against the wall; The front legs are bent into a high lunge, the rear legs are straight and the feet are forward; The hind legs are pressed straight or the knees are bent forward, and the heels do not leave the ground; Feel the calf muscles stretch, and hold 15~30 seconds;
3. Stand on one leg, with the other leg folded on the same side as the calf, hold the ankle, pull the heel to the hip, and point the knee to the lower back. The other hand can hold the aid or lift it sideways to keep balance. The muscles on the front side of the stretched thigh should feel elongated and sore. Hold for more than 30 seconds and exchange legs.
Arch down with one foot on the ground and the other foot on it.
Fifth, it can be assisted by railing objects. Hold one leg on the ground, stretch your leg forward, put your foot on the auxiliary, keep your knee as straight as possible, find an elastic rope or towel, pull your foot hard and feel the stretching of your calf.
6. Diet: Eating less staple food after running can reduce fat.
(1) Many runners think that running has burned fat, and they often eat more after running, and even some foreign fast food sticks to their hands, resulting in more calories than running, leading to weight gain and thicker calves. People who want to lose weight by running should not be "willful" in their diet after running. After running, you should strictly control your diet, and you can appropriately supplement protein to control your carbohydrate intake. For beginners, reducing carbohydrates means eating less staple food, and at the same time, it is best to control the diet at eight points after running, which can reduce calorie intake and fat more effectively.
(2) "Besides eating less staple food, drinking less drinks is also the key," Yuan said. We often see a runner running around on the treadmill in the gym. There is a bottle of coke on the treadmill. A bottle of coke has as many as 400 calories. However, running on the treadmill for 30 minutes may not consume so many calories.
(3) The daily calorie intake and consumption is a subtraction formula. If you consume more calories than you consume every day, fat will accumulate and people will get fat. There are only two ways to lose weight. One is to reduce intake, which is often said, and the other is to increase consumption, which is often said, aerobic exercise.
1, the first move: legs, hips.
Beautiful legs: eliminate excess fat on the thigh side
Firming buttocks: eliminating buttocks fat
Preparation: First lie prone, then bend your knees. At first, it is best to put the heel close to the hip, so that the hand can better grasp the ankle.
After grasping your hands, slowly let your upper body off the ground and push your feet back. In this way, you will have the strength to hold hands with your feet, so that your upper body will be farther off the ground and your knees and thighs will be as far away as possible. At this time, your ass will feel super tight, of course it will be very sour, but you have to stop here for a minute.
2, the second trick: beautiful legs, beautiful buttocks
Beautiful legs: eliminate the back of thighs &; Excess meat on the front side
Firming buttocks: eliminating buttocks fat
Preparatory action: First, lie on your stomach, and use the strength of your abdomen to straighten your feet and leave the ground. Of course, the higher the better. My limit can only be 30, and then let your upper body leave the ground and stay for one minute.
3, the third measure: beautiful legs, beautiful buttocks
Beautiful legs: eliminate excess fat on the front side of thighs.
Firming buttocks: eliminating buttocks fat