What if the running legs are thick? In today's life, many women lose weight through exercise, but many women are afraid that long-term running will cause their legs to be thick and affect their health. The following is a description of how to do with thick running legs!

What if the running legs are thick? What if the running legs are thick? The slimming method to avoid leg thickening should be jogging under aerobic exercise, which is characterized by low intensity, rhythm and long duration

Pay attention to time and speed when running. Generally, aerobic exercise takes at least 30 minutes and can be carried out for 1-2 hours at most. The speed should not be too fast, and the heart rate should be controlled within the heart rate range of aerobic exercise, but it should not be too slow, otherwise it will not play the role of exercise.

1, pay attention to the running posture.

The correct running posture should be the transition from heel to forefoot.

2. Relax after running.

Stretch and relax the calf, friction stretching.

3. Pay attention to the running time and speed.

The general aerobic exercise time is 20 to 60 minutes. Excessive aerobic exercise will cause muscle fatigue and joint wear. The speed should not be too fast, and the heart rate range of aerobic exercise should be controlled within: (220 minus last year's age) × (60%-80%).

For example, a 20-year-old man's heart rate during aerobic exercise is 120 ~ 160 beats/min. Fat will stop decomposing in anaerobic state, and will not burn outside the above heart rate range, so the exercise effect cannot be guaranteed.

In short, if you try to land on your heel first, and then transition from heel to sole, you can reduce the pressure on your ankle and avoid injury.

When the foot falls to the ground, the knee joint remains slightly curved instead of straight, which has a cushioning effect on the knee joint and can stretch the calf. This kind of running will not make the calf thicker.

Generally speaking, in order not to make the leg muscles tense and eventually hinder their leg shape, runners need to pay attention to the time of exercise and the speed of running, so as to ensure that they are in aerobic exercise.

Of course, the most important step is to rub your legs, after running, so that your legs will not thicken easily.

What if the running legs are thick? 2 1. Warm up before running.

Doing warm-up exercises, stretching and moving leg muscles and joints as fully as possible, and getting ready for activities before running will make running easier.

2. Stretch and massage to relax after running.

Stretching after running can not only relax the muscles that have been exercising vigorously, but also play a role in shaping.

Massage the calf can help relax the tight muscles of the calf, promote the microcirculation of the calf, eliminate edema and promote the fat burning of the calf. You can also use foam shaft massage to relax deep muscles, which is more conducive to relieving muscle stiffness.

3. Practice the correct running posture

If you want to keep your calf not thick, keep your core stable, swing your arms correctly and land your feet correctly when jogging. At the same time, we should practice using the core, buttocks and thighs to reduce the compensation of calf strength.

4. Stick to aerobic jogging

If you want to stovepipe or lose weight, you can choose jogging under aerobic exercise with low intensity, rhythm and long duration. Consume sugar and fat in your body, and it is easier to narrow your leg circumference after long-term training. Therefore, there is a saying in the running circle: run fast if you want thick legs, and jog if you want thin legs.

Step 5 control your diet

Eat too much, you are fat, can your legs not be thick? The real culprit of thick legs is fat, and your small thin legs are all wrapped in fat. Pay attention to your overall diet on weekdays. Fat people are not eaten in a day. Regular exercise every day, healthy and nutritious diet, and the habit of recording are king!

6. Strengthen strength training

If the core strength is insufficient, the calf strength is used too much when running, which will cause the calf muscles to be tense and stiff and easy to get injured. Running training should be combined with strength training to complement each other in order to run faster and farther.

Ways to prevent leg thickening during running

When running, try to land on the ground with the forefoot, which can not only save us a lot of physical strength, but also effectively help us prevent our legs from being thick.

At the same time, we can eat more foods rich in vitamins after running, and some drinks rich in vitamins can effectively help us supplement our nutritional needs. It is also very important to master some methods to prevent leg thickening when running.

1. Warm up before running and stretch your leg muscles as fully as possible for about five minutes.

2, try to run at a uniform speed, slow down, avoid running for a short time, in order to increase the explosive power of the legs. Generally, you should try to keep running for 30 minutes to 50 minutes, and keep your heart rate at 120- 170 times per minute.

3. After running, stretch your legs for 5-20 minutes. This can stretch the stiff muscles of the legs, achieve the purpose of shaping the thin legs of the legs and prevent the appearance of thick elephant legs. In addition, you can also use a fist hammer or fingers to pull the calf muscles to eliminate lactic acid accumulation after running.

4. Try to put an end to high-protein food after running, and prevent the calf muscle fiber from adding too much protein, which will affect leg shaping.

If you often run, try to run every other day. Because sometimes the legs are easy to swell up, muscle tension causes the illusion of thick legs. If you don't want to deliberately build calf muscle lines, then don't deliberately carry out strength training on calves.

Stretching mode:

1. Put your hands on the ground in front of your body, with your left leg horizontally straight and your toes equally straight. Lean forward slowly and hold 10 second. Repeat back and forth twice, and then repeat the action with the other leg.

2. Take a step forward with one leg, and at the same time move down the waist, and move the leg back to its original position. 10 times or so.

In the process of running, we must master some methods that can effectively prevent our legs from being thick, help us achieve the effect of slimming, and at the same time avoid bringing one-sided troubles, which can help us shape a more perfect figure and make us look better when wearing clothes.

Running legs are thick because the stretching is not in place.

"Why do I sprain easily when running" and "Why do I feel sore all over after running" ... Many beginners will ask such questions, and the answers are mostly-insufficient stretching before running.

Indeed, stretching is a very effective pre-exercise warm-up activity, so various "stretching packages" came into being. But not all stretching actions are effective, and stretching before exercise is not omnipotent.

Markham Hyde, a columnist of Runner's World, an American running magazine, lists five misunderstandings of "sports stretching" that runners often make by consulting sports mechanics experts and running fitness coaches.

1. Stretch before running.

Sitting forward is the most basic and common stretching action.

Basically, from primary school to university, all physical education teachers will teach students to do such stretching movements. But do you know that stretching before exercise will actually have a great influence on the performance after exercise?

According to an article published in the European Journal of Applied Physiology by David Bem, Ph.D. in Sports Mechanics at Memorial University in Canada, clinical trials show that static stretching such as "sitting forward" will limit the runner's ability to step and jump.

"In the same situation, the stretching of sitting posture will make the muscles of hips and thighs lose elasticity. When you step, kick or even jump, your muscles will lose strength. " Dr. Bem said.

"Because of this, this kind of stretching makes runners easy to get tired in advance, and their endurance and running performance are not as good as before."

2. Stretch before running to prevent muscle injury.

In most cases, the muscle strain of runners during training is attributed to "not stretching well before running". In fact, most stretching exercises before running are not very helpful to reduce the risk of muscle strain.

Ian Schriner found in Journal of Sports Clinical Medicine 65438-0999 that stretching before exercise can not reduce the probability of muscle injury of amateur athletes and professional athletes.

Only among female cyclists, the probability of groin strain after stretching is reduced.

According to this research report, the reason why stretching before exercise is "ineffective" in preventing injury is that stretching before running does not help some muscles to overstretch during exercise;

Secondly, the memory of stretching for muscle compliance is short-lived, so the previous stretching is not helpful when the pressure during exercise acts on the muscle.

3. Stretching before exercise can prevent muscle aches.

If you stretch 15 minutes before exercise, it is to avoid muscle soreness after exercise. Well, I'm sorry to tell you that you are wasting your time.

On the contrary, some stretching actions before running will cover up the muscle pain and make athletes make some unpredictable actions.

In 2002, Rob Herb, an occupational physiotherapist at the University of Sydney, published an article in the British Medical Journal. He tracked the muscle condition of soldiers before and after training and found that stretching before exercise had little effect on joint muscle pain within 24 hours.

4. Stretch before weight training.

Many bodybuilders believe that static stretching before strength training is very important. In fact, although static stretching before fitness can lengthen muscle bonds, it will make muscles more vulnerable to injury in training, especially in hard stretching, weight lifting and other training.

Stretching will even destroy the stability of the original keys to a certain extent, because they will swing unnecessarily when loading, causing harm.

Dr. Stephen Tucker, an expert in sports and diseases, proved these conclusions in the journal Clinical Medicine, but he also stressed that there are still many unsolved problems about stretching and injury, but it can be confirmed that stretching is not very helpful for injury prevention in weight training.

5. "Elastic impact" stretching before exercise

In addition to static and dynamic stretching, there is actually another kind of stretching called "elastic-impact" stretching. This kind of stretching is violent. It uses explosive force to pull muscles back and forth like a pendulum.

The most common elastic stretching is from standing to bending, then touching your toes with your hands as much as possible. When you touch your toes or stretch your back muscles to the maximum, you quickly bounce back to your original position and then bend over quickly.

Many people think that this kind of stretching is easier to exercise. However, elastic stretching is often difficult to control, leading to excessive stretching and muscle strain. In many college sports systems in the United States, such stretching has been banned.

(1) Turn jumps on and off.

Dynamic stretching before exercise and static stretching after exercise.

Perhaps after reading the above five misunderstandings, many people don't understand, so what should I do before exercise?

Before running or fitness, the way of dynamic stretching is more commendable.

"Dynamic stretching" can not only fully activate the joints and muscle groups of the body, but also help to improve the temperature, heart rate and flexibility of the muscles, so that the body can enter the standby state and make the following movements smoother.

(2) Kick your ass and run.

For example, jumping on and off, running with legs lifted, running with hips kicked, and running sideways back and forth are all common actions. It is suggested to simply move the whole body joints first, and then do dynamic stretching for about ten minutes. After the heart beats faster and the whole body sweats slightly, you can enter the exercise stage.

And "static stretching" is more useful after exercise. It helps to restore the shortened "muscle" to its original length during exercise, and can accelerate the recovery of muscle elasticity, relieve soreness, avoid sports injuries and make muscle lines more slender.

If you don't stretch your muscles well after exercise, the muscle bundle is likely to become shorter and shorter, and eventually it will become a protruding muscle. It will take more time to stretch before it can return to its original slender legs.

In short, as long as you follow the formula of "dynamic, dynamic and static" and follow the order of dynamic stretching, movement and static stretching, you will be more comfortable in exercising.