It's one thing to build tight legs, but it's another to have sexy legs. In my opinion, healthy, symmetrical and strong legs are beautiful legs, and excessive pursuit of stovepipe is unhealthy. Now the simple stovepipe is also ridiculed as "chopsticks legs" and gradually abandoned by aesthetics. As shown below, the muscle lines are obviously slender and look like exercise legs, rather than shriveled stovepipes. Moreover, this type of legs can't be found by simple dieting, and it needs exercise. The perfect leg shape looks sexy and good-looking, and it can also carry loads and play a role at critical moments. Such legs are not born: you can only shape them through hard practice and flexible training. Both thighs and calves need to rely on fitness to achieve their goals.

The thighs are generally easier to practice, and the calves are usually slower than other parts of the body, which may be related to factors that we can't change, such as bones, genes and muscle types. In addition, calf muscles are frequently used when walking, running or even standing, so it seems that calf muscles do not respond strongly to training stimuli.

Many people think it is difficult to lose weight in legs, especially calves, and I just want to say that it is feasible to lose weight in calves! As long as you use the right fitness program and slim your legs with good lines, it is enough!

Method 1: Pay attention to warm-up.

Our gluteus flexors and leg muscles are very stiff, especially for office workers who are tired and stiff after sitting at a desk all day, so full warm-up is very important for your next training.

Warm-up actions such as pull back, sprint and sideways sprint can promote blood flow of muscles, move joints, prepare for the next weight-bearing training of your lower limbs, and reduce the risk of injury. You just need to do a few groups.

If you are still nervous, don't do weight training right away. You can spend a little time relaxing your hip flexors with a foam shaft.

Method 2: Pay attention to posture.

Before intensive training, you should make sure that your movements and postures are standardized.

Because the leg is a large muscle group, it will affect other parts of the body, and if it is not properly trained, it may lead to injury.

Squatting and pulling iron hard won't make your legs thicker.

Although it is important to practice with maximum weight, you should use negative weight as much as possible. Otherwise it will only distort your posture and hurt you. It is safest to lift heavy objects only through correct posture and skills. Practice skills from a small load until you fully master them.

In fact, it's a good idea to have an experienced training partner check your movements and postures regularly. When checking, you should lighten the load, move as standard as possible, and let your partner help you correct it. This will help you correct your wrong behavior and form good habits.

Introduce skinny legs and beautiful buttocks: squat.

Squat can improve the hip line by moving the muscles around the femoral joint, and at the same time exercise the hip muscle group and the internal rotation muscle of the thigh, which can make the hip shape more beautiful and the hip more compact. At the same time, squat can effectively stimulate lymph, improve leg edema, exercise leg strength, tighten hip muscles, and make leg muscle lines more feminine.

Before I talk about the stovepipe fitness program, let me talk about some leg knowledge first.

The main muscle of the calf is triceps muscle at the back of the calf, including two heads at the superficial part of gastrocnemius muscle, one head at the deep part of soleus muscle and tibialis anterior at the front of the calf.

There are also some small muscle groups, such as extensor digitorum longus, extensor pollicis longus, flexor digitorum longus, posterior tibialis, peroneal longus and peroneal brevis.

The function of calf muscles plays an important role in standing, walking, running and jumping. For example, when standing, the calf muscles should contract moderately and equidistantly to keep the stability of the ankle. Especially when people stand on uneven ground, the muscles in all parts of the calf will keep the ankle from flexing excessively to one side under the control of nerve proprioception, so as to avoid sprain or fall.

Gastrocnemius is the main muscle you can see, especially when you stand on tiptoe. The soleus muscle is slightly deeper than the gastrocnemius muscle and can be seen on the leg side.

Gastrocnemius muscle, mainly used to stabilize your standing posture, belongs to a relatively small muscle group. It accounts for about 40% of the calf, and most of it is composed of fast muscle fibers.

Plantar muscles can make you stand up when sitting, accounting for about 60% of the calf, mainly composed of slow muscle fibers.

Soleus muscle is the soul of building calf muscle lines.

How to exercise the calf?

1. Under load, toe pad can increase muscle contraction.

2. Leg training actions such as sitting heel lift, standing heel lift and heel lift can be well trained to the calf.

If your gym has special equipment, it is of course the best. If not, you can sit on the training stool and put the barbell on the ground. The general training bench may not be high enough, so put a barbell on the bench or put the bench higher.

3. Standing high heels

Key points of calf training

Appropriate load, sufficient range of motion, slow motion and low frequency, unilateral motion and toe orientation improve balance and change the focus of knee joint angle change stimulation.

Regarding the number and times of repeating groups:

Because soleus contains slow muscles, it is necessary to exercise at a slow pace to achieve better results. You can slow down and repeat 12-20 times.

Standing and lifting heels can be done in 4 groups, 8 times in each group!

Leg exercise should be arranged after thigh exercise.

Stretching:

It is easy to spasm when the calf is stimulated. You need to stretch after exercise, which is also important for leg lines.

Aerobic exercise can help you lose calf fat, especially when climbing mountains and running. You can add 20 minutes of aerobic exercise, which is very useful for your line sculpture!