Prepare for exercise-break the meat.
If you want to thin your calf, you must first check whether the calf muscles are loose or tight. Muscles are tight, and if you want to be thin, you will be sleepy.
Difficult. So the first step is to loosen the strong calf meat. On weekdays, you can sit on the ground, raise one foot to a right angle, apply slimming products that promote microcirculation, tighten skin and eliminate fat, beat your calf with your fist, or massage with your palm for 10 minute on each side.
Before doing the following stretching and slimming exercises, it is best to do 10 minutes of aerobic warm-up, such as skipping rope and sprinting, so that muscles can be fully active and the effect will be much better.
Action 1 Sit and lift the heel
Keep your body posture fixed on the instrument and your legs slightly bent. The most important thing is to keep your knees still and control your movements with your ankles. Once you get up and down, you can do 12- 15 times as a group (depending on the slight acidity of the calf), and do 15-20 groups each time. Recommended reading: pictures of practical weight loss methods for crazy fat reduction (6)
Function: It can tighten calf fat.
Tip: Knee joint fixation is the most important thing, otherwise you are pedaling with all your strength, and the effect of calf exercise will be greatly reduced.
Action 2: Stand up and lift your heels.
Stand up straight and keep your waist tight. People try to feel that they are pulling up, with their knees slightly flexed and their calves tightened. They do tiptoe exercise under heavy load. At the same time, the chest is fully opened and the weight is lifted with the strength of the whole body instead of the arm. 15 times as a group, do 2 groups.
Function: make the calf tense, exercise the abdomen, and make the whole body muscles tense.
Tip: The purpose of carrying weight is to achieve better exercise effect. Instead, you can hold a bottle of mineral water in one hand, but don't let your hands up and leave your shoulders.
Action 3 Fitness Ball Leg Lifting Recommended Reading: A Practical Collection of Remolding Slender Jade Legs
Put your feet on the fitness ball, keep your body flat, push the ball as far as possible, and then slowly reach it back. Hand shape helps your body keep balance. 10 times, 5 groups left and right.
Function: Stretch the calf, increase the coordination of the leg and balance the whole body. Do you think you are dancing ballet?
Tip: Fitness balls help you control your direction, assist in exercise, and push far and near according to your own conditions. Just do your best.
Action 4 Fitness Ball Leg Control
Sitting on the fitness ball, the abdomen is stable, the upper body does not sway, one leg is naturally seated, the other leg is raised at 90 degrees with the upper body, and the toes are stretched 1 min. Alternate your legs and do it 20 times each.
Function: This action not only exercises the calf, but also has a good shaping effect on the thigh.
Tip: Keep breathing steady and move at a constant speed. Don't rush in and out.
Action 5 Lift your legs on the mat.
Lie on your side, keep your back tense, and control your body with your abdomen. Lift your legs up and forward, lengthen your toes when you lift them, and hook your toes when you take them back. Lift your legs as slowly as possible and keep a constant speed. A group of 20 times, left and right groups of 2~3.
Function: Use control to make calf muscles tense and exercise abdomen and back at the same time.
Tip: Inhale when stretching your legs, exhale when recovering, keep your leg muscles tense when taking off and landing, and consciously feel the muscle strength. Recommended reading: pictures of practical ways to lose weight by madly reducing leg fat (1)
Action 6 fitness ball, leg lift, turn around.
Lie prone on the fitness ball, lift one leg and draw a semicircle in the air. Do it left and right 15~20 times.
Function: let the calf become slender, at the same time, let the buttocks become tight and upturned!
Tip: Pay attention to control the speed and enlarge the diameter of the semicircle as much as possible.
Action 7 pedal stretching
The support legs are slightly bent. Try to reach the toe of the other leg with your hand, break it up, keep still, and breathe at a constant speed 10 seconds or more. Do it about 20 times.
Function: Help you adjust the height and improve the exercise effect.
Tip: If you feel that the ligament can't be pulled open, you can do it on the flat ground. This group of actions can be warm-up actions before exercise or cooling down after exercise.
Movement completion
After exercise, each group should stretch and relax in time, so that the calf will be elastic, not stiff, and will not form large muscles. In addition, sticking to firming cream and lotion can also help you keep your leg skin young and delicate. What are you going to do next? What are you waiting for? Hurry up and turn out your beautiful shorts skirt!