The most commonly used training for our calves is our running and strength recommendation. How to avoid the calf from becoming stiff in these two aspects of training?
1, choose the appropriate amount of exercise.
Our fitness partners often fall into the misunderstanding of exercise during training, and feel that increasing the amount of exercise or training intensity can improve their training quality. Actually, it's not. With the increase of our training intensity, the pressure on all parts of the body will increase, which will cause excessive fatigue of muscles in all parts of the body. Therefore, we should proceed from our own actual situation, do what we can, make rational use of interval time, and let our muscles relax to the greatest extent. Don't cause.
2. Repeatedly refused to carry out heavy-load training.
Because good friends will increase negative weight during training, especially when doing weight-bearing exercises such as recommendation, they will often increase the training intensity, lead to excessive stimulation of calf muscles and increase the muscle fiber volume of gastrocnemius muscle. With the increase of volume, the gastrocnemius muscle is getting bigger and bigger, and our calves will become thick, which will affect the beauty of the whole leg.
3. Pay attention to stretching before and after exercise
Bian Xiao mentioned in the original article that our training stretching can be divided into static and dynamic. Generally, we do dynamic stretching before training to warm up the body, and the range of activities of various joints and tissues will be enlarged, so that the body can better adapt to the later action training. After the exercise, the physical energy consumption of the friends is almost the same, and it is impossible to do dynamic stretching. At this time, you should choose static stretching to relax and massage the muscles, so that the blood flow is smooth, the lactic acid produced after exercise is excreted, and the time for leg muscles to become stiff is prolonged.
4. Strengthen dietary supplement after training.
After exercise, with the metabolism, our aerobic substances will be consumed, which can not guarantee the normal work of our metabolic organs, so that lactic acid after exercise can not be excreted with metabolism and accumulated in the target muscles, resulting in calf stiffness. With the increase of exercise time, this kind of stiffness will be aggravated, and leg cramps and pains will occur seriously, so eat more calcium-supplemented food.
Bian Xiao hopes that this suggestion can help those friends with stiff legs after exercise. Fitness can make health and happiness coexist and broaden our horizons. It can not only protect our bodies in pleasant training, but also enrich our fitness knowledge, so we must persist in order to be effective.