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Remember, the secret of stovepipe is always: low-intensity aerobic exercise, less explosive exercise and more leg stretching.

Mild aerobic exercise

Moderate aerobic exercise, mainly low-intensity aerobic exercise such as jogging, brisk walking and swimming, has little stimulation to calf muscles and obvious effect on fat legs. After reducing fat, the circumference of the calf will become smaller.

Of course, we should stick to the correct running posture, brisk walking and swimming posture for about 30 minutes at a time. In addition, if you choose a running partner, the speed can be slower, which can test muscle endurance and lengthen muscle fibers, which is conducive to the formation of good-looking calf muscles.

Remarks: Some friends will feel that their calves are getting thicker after running, which is more obvious for basin friends who just started exercising. In fact, the thickening you think may just be muscle congestion.

It may last more than 10 hour, or it may run for a few days, depending on people. To alleviate this situation, you must stretch after running to relax tense muscles and fascia. Don't give up just because your legs are thick. Look, who is a marathon runner with thick legs?

Multiple elastic calf leather

The function of stretching is to let you shape the lines of your calves, rather than directly let you thin your calves and reduce the circumference. As long as the extra thick muscles are stretched more, the longitudinal lines will become longer and softer, which can make people feel slender and slender in perspective. So what are the classic stretching movements?

1, standing calf stretching

Standing leg stretching belongs to static stretching, and many friends in the gym have done it, which is one of the typical leg stretching actions.

Action essentials: standing in front of the wall is about a step away. Push the wall with both hands, stand with your feet hip-width apart, bend your left leg forward, keep your left knee in a straight line with your left foot, then feel the right calf stretched, hold it for about 20 seconds, and switch sides.

Step 2 stretch the back of the calf

Standing in front of the wall, the distance is about twenty or thirty centimeters. Then put the toe of your right foot on the wall and the heel on the ground. Do not lock the knee joint. Then press down hard and feel the tension on the back of the whole calf. Hold for about 20 seconds, then switch sides.

3. Straighten your knees and calves.

Step on the steps with your toes, straighten your knees, relax the muscles on the back of your thighs and the superficial part of your calves, hold for 30 seconds, and change sides. You can do three groups.

Step 4 bend your knees and stretch your calves

Step on the steps with your toes slightly bent, and hold for about 30 seconds. Switch sides and do 3 groups. This action can relax the deep muscles of the calf.

5, calf foam shaft stretching

The foam shaft is a stretching artifact, and you can use it to stretch the calf in all directions. Sit on the yoga mat, hold your hands on the ground, hold up your body, then put a calf on the foam shaft and roll from the achilles tendon to your knee for about 30 seconds. Change the side. Then you can roll the front and inside and outside of the calf in the same way.

Do more yoga.

In addition to stretching, the following yoga poses can also help you stretch your calves deeply and relieve muscle tension in your legs.

1, down dog type

Action decomposition:

1) Face down, belly on the ground, hands under shoulders, legs straight back, hands pushing the body, body off the ground;

2) The hips point to the ceiling, the body's center of gravity shifts to the heel, the elbows are close to the ears, and the heels step on the ground as much as possible. Seen from the side, the car body is inverted V-shaped. Keep moving for 25-30 seconds.

2. Warrior II

Action decomposition:

1, ready to stand, feet together, hands on your sides, spine straight, chest out;

2, feet apart, about 60-90 cm, adjust the width according to your height, toes forward;

3. Keep your upper body still, turn your feet to the left, inhale, and raise your hands to shoulder height;

4. Exhale, the left knee is bent, the left thigh is parallel to the ground, and the upper body is still forward, but the head turns left, eyes look straight at the left palm, slightly adjust the inner thigh so that the upper body, hands and legs are on the same plane, stay for five to seven breaths, inhale, return to the center, change sides left and right, and repeat the above steps.

3. Comprehensive stovepipe yoga

If you think that two movements are not enough, then you can also train according to the stovepipe yoga in the app!

A small way to deal with flat feet

As mentioned above, flat feet can also cause thick calves. The causes are congenital and acquired, and the acquired may be the wrong walking posture when I was a child.

However, it has not been corrected in time, and some may be standing for too long, or the arch elasticity is not enough due to lack of exercise.

Small coup to strengthen the arch of the foot

1, thumbs up

Stand on the ground, lift your big toe with one foot, do it 20 times, change sides, and do 4 groups.

Step 2 grab the towel with your feet

Spread a towel on the floor, grab the towel with your toes, move in your own direction, feel the toe grab, arch your feet, 30 times each time, change sides, and do 3 groups.

Step 3 guess your toes

Sit in a chair with your feet out, one foot out of the stone, the other foot out of the cloth, and make sure that your five fingers are straight and take turns. 30 times in each group, do 3 groups.

A fragment about stovepipe

Skills of wearing high heels

Although many girls know that wearing high heels for a long time is not good for their legs, many times they have to wear them because of workplace reasons. When standing in high heels, be careful not to stretch your knees backwards, which will lead to excessive stretching of your knees. The correct standing posture is that the knees are slightly bent and the center of gravity moves to the heels, which can reduce the pressure on the calves and knees.

foot bath

Soaking feet can relax the calf and relieve the muscle tension caused by sitting for a long time. And there are many important acupoints on the soles of the feet. Soaking feet can promote blood circulation and have a more obvious effect on edema legs. When soaking feet, the water level should be higher than the middle and upper part of the calf, and the water temperature should be controlled between 30 ~ 40℃ for 20 ~ 30 minutes each time.

Are stovepipe socks useful?

The principle of stovepipe socks is to use pressure to compress the circumference of your calf. This kind of pressure can promote blood circulation and reduce leg edema to a certain extent, but if you want to wear this, you can easily slim down into small thin legs, then you really have to hehe.

Because compression socks compress your muscle tissue more often than fat. Don't forget, stovepipe, that is, losing calf fat, must be consumed by certain methods (such as exercise, breaking your leg and lying in bed for half a month, etc.). ), otherwise the fat will not be consumed, and the calf will be thin?

Some friends may ask, why are your legs hot when you put on socks? Calories do not represent fat consumption. After putting on compression socks, the blood circulation is accelerated, which will produce a feeling of fever. This means that our legs or heads will feel a little hot after exercise on weekdays.

Why is it so difficult to lose weight on calves?

Many people think that after losing weight for so long, they have lost weight all over. Why is the calf so thick?

In fact, although fat loss is a systemic process, it is not a unified process, and it will be less in some places.

For women, abdominal fat is fluid, easy to increase and decrease, while leg fat density is relatively high and tight, so it is difficult to reduce it (so I really admire those girls who are successful in stovepipe). So if you want to stovepipe, in addition to using the right method, you should spend more time insisting ~

In fact, stovepipe is a protracted war.

Two people start at the same time. Maybe she lost weight, but you haven't changed a centimeter.

At this time, what we need is constant reflection and perseverance. When you are discouraged and give up, you might as well use this energy.

To improve their own methods. This is also exercise, which gives us a chance to know ourselves.

So ~ sisters (brothers) who want stovepipe, let's start fighting together ~