Jogging, shaking after running and relaxing muscles.
Leg press, slow down. Persistence will help.
The upper body is lying on the bed, and the legs are close to the wall, which is 90 degrees from the upper body. It is also useful to do it as soon as you have time.
There is also an upper body attached to the bed and legs pedaling in the air; Or lying on your side with one leg slowly circling in the air, you will also feel tired. But these two seem to be more effective for reducing thighs. . .
Will exercise calves be thick?
Some people worry that their calves will thicken after running for two reasons:
First, the landing technology is not good, causing illusion. Some people run on tiptoe, so that their calves will be very tired and feel tight, and they feel that their calves are "growing up". In fact, this is just an illusion. People's basic form is innate, and so is the shape of their legs, which will not thicken immediately because they run a few times. In aerobic strength training, such as dumb gymnastics and barbell exercises, the muscle expansion rate will not exceed 20%. Therefore, in daily running, even if the calf becomes thicker, it will not exceed this ratio, which is almost invisible.
Second, runners think that running has burned fat, so they can eat more, thus gaining weight and thickening their calves. This has nothing to do with running itself. What kind of exercise causes the calf to thicken? Strength training may be like this. Weight-bearing and heel-lifting exercises can make calves grow muscles, such as men's bodybuilding. The muscles on the calf are difficult to thicken, so daily exercise generally does not cause the calf to thicken.
So, how to eliminate this kind of worry and prejudice?
First, pay attention to the running posture. The correct running posture should be the transition from heel to forefoot.
Second, relax after running. Stretch and relax the calf, friction stretching.
Third, pay attention to running time and speed. The general aerobic exercise time is 20 to 60 minutes. Excessive aerobic exercise will cause muscle fatigue and joint wear. The speed should not be too fast, and the heart rate of aerobic exercise should be controlled within (220 years old) × (60%-80%). For example, a 20-year-old man's heart rate during aerobic exercise is 120 ~ 160 beats/min. Fat will stop decomposing in anaerobic state, and will not burn outside the above heart rate range, so the exercise effect cannot be guaranteed.
What kind of exercise causes the calf to thicken? Strength training may be like this. Weight-bearing and heel-lifting exercise can make the calf grow muscles, such as the strength relative to the leg. The muscles on the calf are difficult to thicken, so daily exercise generally does not cause the calf to thicken.
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"After running, how can I keep my calves from getting thicker?"