Leg length: greater than 26.3% of height; ?

Maximum girth: about 3/4 of the calf length; ?

Measurement: Last week's length is equal to the maximum circumference, the middle circumference is last week's length plus next week's length divided by 2, and next week's length is 63% of last week's length. ?

Based on this, if your height is 160 cm, then the standard length of your calf should be 42 cm, the maximum girth should be about 32 cm, the upper girth is 32 cm, the middle girth is 26.5 cm and the lower girth is 20 cm. ?

Viewed from the side, the leading edge of the ideal calf curve should be a vertical line, and the trailing edge is slightly arched; From the front, no matter the front or the back, the inner edge should be a vertical line, while the outer edge should reflect a certain radian. The proportion of the calf curve also needs to take into account the body line. ?

Knowing the leg beauty standards of oriental women, you can pay attention to diet and exercise. Experts have prescribed two sets of "leg slimming and stovepipe exercise prescriptions" for young women. You might as well try them every day. ?

The first set of calf slimming exercises?

The first section?

Sit on the ground, with your legs parallel to the ground, lift your right leg, hold your feet with both hands, try to touch your calf with "one, two, three, four" mouths, then change your left leg with "five, six, seven, eight" mouths, and do it alternately for 30 times (as shown in figure 1). ?

Part two?

Lie on your back, arms akimbo, shoulders on the ground, forcibly lift your hips and upper body, straighten your right leg, bend your knees with your left leg, and alternate your legs 10 times (Figure 2). ?

The second set of leg slender exercises?

The first quarter, squatting on tiptoe?

Stand with your feet in a figure of eight, heels together, and 90 degrees between your feet. Stand on tiptoe, squat down and stand up. The amount of exercise each time is limited to your calf pain (about 3 minutes). ?

Tiptoe jumping exercise in the second quarter?

Stand on your feet, arms akimbo, and take off with your forefoot. When you fall, the forefoot touches the ground first, and then the whole foot touches the ground. Take off on tiptoe again, 10 times in a row. ?

How to massage the calf in the third quarter?

Sitting posture, relax calf muscles, gently massage calf muscles with both hands, and massage each leg for 2 ~ 3 minutes, each time. ?

1, reduce skinny legs?

The calf is a muscle located at the back of the calf, which is called peroneal abdominal machine. Under normal circumstances, the peroneal abdominis looks developed, and the calf without peroneal abdominis looks unattractive, so the peroneal abdominis should exist properly. Under normal circumstances, you can't see the fibula abdominal muscle when you exert yourself, and you can only see it when you relax. You can eliminate your overgrown calves by walking posture and changing the type of shoes. ?

2. Changing the posture of walking is fundamental. Check your walking habits when walking slowly. Avoid adding too much weight to the calf. ?

3, change the heel height: people who usually wear low heels are replaced by high heels, and people who usually wear high heels are replaced by low heels. ?

The common method of calf exercise is to complete the prescribed number of times and times with a fixed weight. The result of this exercise is that the stimulation to the calf muscles is not deep and comprehensive, and the muscles cannot be completely tired. Because when you do the first 2-3 groups with fixed weight, it is the strongest part of the muscle that exerts force, which can ensure that you can complete the exercise in the right posture. However, in the later practice, there will be a phenomenon of borrowing power, and the practice will be over before each small muscle reaches fatigue. This will not stimulate more muscle fibers, especially deep muscle fibers. ?

Another practice method is incremental method, that is, with the increase of the number of groups, the weight is continuously increased and the number of times is reduced. By gradually increasing the weight, it constantly exerts greater pressure on the moving parts and breaks through the adaptability of muscles. This kind of aggravating method is the best choice for large muscle group exercise, but it is not necessarily effective for calf muscle exercise. Because it is more and more difficult to complete the movement with the increase of the number and weight of groups when practicing calves by incremental method. In the later practice, there will also be the phenomenon of borrowing power, the movement deformation is not in place, the stimulation is not concentrated or can not reach the "contraction peak", so that some muscles can not be stimulated or the stimulation is not deep enough. Although gradually increasing the weight improves the ability to lift heavy objects, the individual growth of each muscle in the exercise group is very small. In addition, the calf has the characteristics of anti-fatigue, heavy weight and little exercise, so it is difficult to reach the fatigue limit. Only 12 or more times of moderate and low-intensity weight bearing and high-frequency stimulation can make the calf reach the fatigue limit. ?

The advantages of the decreasing method are as follows: firstly, with the decreasing of weight, the psychological pressure brought by weight can be eliminated, the extra physical exertion can be avoided, and the energy can be concentrated on reaching the limit during the movement? Contraction, to ensure the quality of action; Secondly, with the weight loss and the increase of the number and times of groups, more muscle fibers can be mobilized to participate in the work. In addition, weight loss, increased frequency, greater and more lasting muscle tension, more sports units involved in the work, and higher efficiency. This can effectively promote muscle growth. ?

How to practice calf with decreasing method? The following is my experience for your reference. ?

First do 2-3 groups with the specified limit weight, 8- 12 times for each group. Then the weight of each group decreased 10-20 kg, and the number of attempts increased. About 8 groups can get an unprecedented feeling when doing it, and the calf muscles expand like inflated balloons. ?

Suggestion: Warm-up exercises should be done before training to improve the range of motion and muscle flexibility of the calf. During the exercise, you can use the gap between groups to do some auxiliary exercises, such as short-distance running back and forth, sideways running, leg-lifting running in situ, vertical jumping in situ, etc. These exercises can not only eliminate the fatigue of calf muscles, but also improve the elasticity of calf muscles, which is also of great help to the beauty of calf muscles. ?

Tip: Beginners should not use sitting lift heel, but standing lift heel. For people with high training level, sitting and lifting heels is the best choice. In addition, if you want to increase the thickness of the muscles at the back of the calf, don't forget to do the donkey-riding lift heel exercise.