Many people like running but dare not run, because the more they run, the thicker their calves become. Is it the fault of running that the calf becomes thicker?
Correct operation method
Running does make the calves thicker, and sprinters' calves are very thick; Running will also make your calves stronger and your legs more graceful. Marathon runners have thin calves. This is all caused by running posture and running intensity. When running, if the forefoot touches the ground first or the whole foot touches the ground at the same time, it will cause damage to the tibia and knee joint in front of the calf, which will strongly stimulate the calf muscles and thicken the calf; If the running posture is that the heel touches the ground as much as possible, then roll from the heel to the sole of the foot.
Running in this way can reduce the pressure on the ankle and avoid injury. When the foot touches the ground, the knee joint remains slightly curved, rather than straight, which has a buffering effect on the knee joint and can stretch the calf, but it does not stimulate the calf muscles strongly. This kind of running won't thicken the calf. When running, we need to use all our leg muscles to jump. Among them, the anterior thigh muscles are mainly used, but the calf muscles are inevitably used.
In order to avoid radish legs, you can do some stretching exercises after running to relax tight muscles.
Even if the correct running posture is adopted, girls will still feel that their calves are "thicker" when they first start jogging. This is because after regular running, their calves are very tired, stiff, stiff and nervous, which gives girls the illusion of thickening. There are several precautions for girls to run, so they must wear a sports bra to fix their breasts.
Wear professional running shoes.
Methods/steps
If you still can't see the ideal effect after running for a long time, you can change your running plan. You can't lose weight by running for 45 minutes once a week and jogging for 20 minutes several times a week. If you want to lose at least one catty a week, you must eat at least 500 calories every day through different exercise and diet control. If running is to lose weight, arrange jogging trips at least 3 to 4 times a week, and it is more effective to cooperate with other fat burning exercises during rest time.
Principle of muscle growth
One factor of muscle growth is the process of excessive recovery of muscle after heavy stimulation, and the cross-sectional area of muscle fiber is also increased. The increase of cross-sectional area leads to the increase of muscle tolerance, which is what we usually call thickening and strengthening In other words: to grow muscles is to stimulate muscles with a heavy load.
Muscle fibers are damaged from the inside of the muscle. By taking protein to repair the damaged muscle fibers, the girth and muscle gain can be achieved.
Running is just doing work with our own weight on our backs, and it is not a heavy stimulus at all. Most people find it very difficult to run out of breath, not because their legs are tired, but because their cardiopulmonary function can't keep up.
-Corresponding methods: Run with a light diet, don't eat a lot of protein, and prevent the calf from getting thicker from the source.
Generally speaking, the sugar and fatty acids in the basic muscles are consumed within 20 minutes. If you keep running, your body will burn fat to give you energy, thus completing the rest of the exercise.
So running or other aerobic exercise usually takes about 40 minutes to lose fat. Generally speaking, 20 minutes of warm-up consumes fatty acids and muscle sugar.
Burn fat for the remaining 20 minutes. To sum up, the running posture must be correct, and at least 40 minutes of exercise can reduce fat. I'm about 40 minutes now, but it's because I run slowly. )
The intensity of running self-feeling self-feeling is an important index to master the amount of exercise and exercise intensity, including mild shortness of breath, feeling a little heartbeat, slight fever all over the body, reddish complexion and sweating, indicating moderate exercise; If there is obvious palpitation, shortness of breath, fever, dizziness, sweating and fatigue, it means that the exercise is out of limit. If your exercise stays at the level of "face-deadening, heart-beating" and your heart rate is too far from the "bull's-eye rate", it means that your exercise can't achieve the purpose of enhancing your physique and endurance, and you need to add more. Sweating less and less when running, and breathing less, which proves that it should be increased a lot.
The body needs to keep exercising for more than 30 minutes to really burn excess fat in the body. At the same time, the exercise should not be too intense, because strenuous exercise is easy to enter anaerobic exercise, basically can not eliminate fat, and may become fatter and fatter. So if you want to lose weight by running, the time should not be too short or too intense. Generally, it takes 30 minutes to 1 hour, and moderate exercise is enough, preferably 2~3 hours after meals.
Every time you do exercise, you should make some preparations and warm up. Before running, move your wrists, stretch your muscles, twist your waist, turn around and nod your head. As long as you do warm-up exercises, especially stretching, your calves can quickly enter the state of exercise during running to prevent the formation of lactic acid.
It is easy to get sore legs after running. The correct way is to do relaxation exercise after running. Doing relaxation exercises has several advantages. First, let the body gradually transition to a calm state. Secondly, you can relax the leg muscles and prevent the legs from getting thicker by lacing or patting your legs.