After stretching, if you still feel a little tight, remember to pat your thigh with your palm to promote blood circulation until your body relaxes. (This was taught by the university physical education teacher. He asked us not to do it after running, but to give our long legs a * * * relaxation. )
Pay attention to stretching after running, so as to avoid the calf from getting thicker.
Try it, my friend. So it doesn't matter. Pay attention to stretching.
Everything is fine,
How to run to prevent the calf from getting thicker? When running, you don't need to exert force on your calf. Lean forward and drive forward so as not to thicken your calf.
How to prevent the calf from thickening after skipping rope? Pull the ligament after skipping rope.
Lift your feet and press them down for three minutes.
How to prevent the calf from getting thicker when students practice running in the physical education senior high school entrance examination depends first on what you test. If it is 50 100, the calf will thicken after special training, which means that your strength will increase. Only when the calf is strong and strong will you enhance your explosive power and get good results, so don't care about the calf thickening. After the exam, you can make your calves slender again through exercise. The training method is good. Jogging is simple, but this jogging is skillful. First, the time is generally not less than 20 minutes. If it can reach 30 to 40 minutes, the effect will be more obvious. Second, don't run too fast. If it is too fast, it will only increase the circumference of your calf. The speed should generally be kept at an intensity that makes you feel a little tired. Finally, the gait of running should remember to follow the hind foot and transition to the front foot. Don't always touch the ground with your toes. As long as you keep exercising in this way for a week, you will have obvious results. It is not a dream to have a charming calf curve if you persist for a long time. Think about how beautiful it is to wear shorts in summer and enjoy the envious eyes of others. Go jogging quickly. . .
How to prevent the calf from getting thicker after exercise? Everyone wants to lose weight healthily and be a healthy beauty, so those weight-loss exercises are suitable for women and can they lose weight effectively? The following is a slimming exercise suitable for women, so that you can lose weight healthily and effectively and become a healthy beauty!
As we all know, exercise can lose weight. But do you know which sports are the most effective and which sports are specifically aimed at friends? Today we will uncover the mystery for you.
1. Walking: All sports come from walking. If walking is your main exercise, walk for an hour every day. If you want to get the results quickly, speed up.
2. Running: Running consumes 2 times or more calories than walking. Slowly increase the running speed, because running too fast can easily cause joint and muscle pain.
3. Cycling: This is the best way to exercise, especially in late spring and early summer. Buy a high-quality bicycle that meets your requirements.
4. Swimming: This activity can't lose weight like running or cycling, but it can exercise muscles and make you feel good.
5. Roller skating: This kind of exercise can burn a lot of calories and is very sexy. Wear a helmet and knee pads to prevent the road from being bumpy. Roller skating clothes let you parade around the city and get ready for bikini season. In fact, skilled skaters often skate in bikinis.
6. Skateboarding: Skateboarding is a good alternative when you can't jump out of an airplane, bungee jumping, hang gliding or snowboarding.
7. boating: boating is a very exciting sport for women, and it also exercises the body.
8. Wild desires: Women in Sex and the City use * * * to exercise-just like men. Long-term and passionate * * * can be shaped and burned like Olympic women's gymnastics.
9. Riding: Riding with an English saddle can exercise leg muscles more than any other activity. Riding a horse is an interesting skill, but don't use it as your main exercise method.
10. Hiking: Hiking can make you exercise peacefully.
1 1. backpacking: put sleeping bags and food in your backpack, and then stay in the wild nearby for a few days. A few days in a remote area can relax and refresh you. When you travel with a backpack, you have to carry everything by yourself, so it can motivate you to eat less in order to carry less. 12. Basketball: Women's basketball is very popular abroad, and slam dunk is a good way to lose weight.
13. Tennis: Whether playing as a team, playing forehand or backhand with friends, or volleying at the backboard alone, tennis can enhance your cardiopulmonary function and muscle tension, and it is also a good regulator.
14. Volleyball: Play volleyball indoors, on the grass or on the beach. Beach volleyball lets you burn leg fat in the sun.
15. Golf: Take a few lessons from professional golfers, and you will soon enjoy sunny days on the golf course. Walking around the court will burn more than 500 calories.
16. Water skiing: This is a luxurious sport, but even the rich need several people to watch and steer, so it is difficult to be invited to water skiing.
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How to prevent cramps by eating more and doing more: since we know the possible causes of cramps, there are basically traces of preventing cramps, which can be seen from diet, life and other aspects. 1. Drink more milk and salt water, cashews and walnuts are indispensable: always eat foods with high calcium content, including milk and eggs, dairy products such as cheese, dried fish and calcium tablets; In addition, you should always eat foods containing more magnesium, including black sesame seeds, cashews, walnuts, shrimp and shellfish, seafood and various beans. You can also replenish salt water in time, which can reduce the chance of cramps. 2. Eat more foods containing vitamins C and E: dark green vegetables such as West Indian cherry, lemon, orange, orange, grapefruit, Wendan, grapefruit, kiwi, green pepper, spinach, green vegetables and water spinach are all rich in vitamin C; In addition, drupes, almonds, cashews, whole grains, etc. , contains a lot of vitamin E, which helps to prevent cramps. 3. Exercise for 30 minutes every day: It is recommended to do systemic aerobic exercise, such as brisk walking, jogging, cycling, swimming, skipping rope, gymnastics, etc. In addition, don't don't exercise on weekdays and concentrate on excessive exercise on holidays. Sudden exercise is more likely to cause cramps, so warm up before exercise to prevent cramps during exercise. 4. Always make faces and bulge your cheeks: You can do more facial movements, such as making faces, bulging your cheeks and exhaling, which can prevent facial or eyelid cramps. 5. Warm water to wash your face and apply hot compress * * *: You can often apply hot compress or * * * to the parts that are prone to cramps in cold weather; As for the face, you can wash your face with warm water to promote blood circulation. What conditions are prone to cramps? There are some common situations or some special movements in daily life, which can easily lead to cramps. The following introduction should be avoided as much as possible. 1. Drink too little water: In order to avoid getting up in the middle of the night and going to the toilet, some people will limit the amount of water they drink before going to bed, resulting in poor circulation. If their respiratory system is unresponsive, their lower limbs are prone to cramps during sleep. 2. Lower body edema: Some physical diseases, such as poor renal function or long-term use of drugs for chronic diseases, such as diuretics, can also lead to water retention in limbs and imbalance of salt in the body, so cramps often occur. 3. On the way to exercise: When some people practice or compete on the sports field, they are prone to muscle fatigue due to excessive exercise, and lactic acid appears in the blood, resulting in poor local circulation; In addition, excessive sweating during exercise will lead to imbalance of water and pH in the body, and it is also easy to cramp. 4. Keep the same posture for too long: For example, when the head of the family uses the mouse with his right hand at work, it is easy to cramp a certain muscle group due to excessive force and tension. Save yourself from cramps: cramps always occur without warning, most often during sleep and exercise, which often makes people feel unprepared. Therefore, it is very important to learn the first-time self-help method; How to emphasize that when relieving cramps, you must straighten your muscles slowly and gently. Therefore, unless the other person has received professional training, it is not recommended to ask someone to help you with the relief action, so as to avoid secondary injury to the muscles caused by excessive hand strength. 1. During sleep: calf: legs should be as straight as possible, soles of feet should be tilted, and hands should be gently pressed upward, which is opposite to the cramp direction; Remember to pull gently to avoid pulling muscles and causing more serious injuries. Toes: slowly straighten the cramped toes. Thigh: Kneel and support the instep, and slowly draw the heel closer to the hip to relieve the thigh muscles. Palm: extend your fingers outwards, or put the cramped palm up, hold the other four fingers except your thumb with a healthy hand, and slowly pull down to relieve the cramp in your palm. 2. Exercise: Hot compress and * * *: If you cramp during exercise in cold weather, you can use a towel to hot compress the cramped part to relieve it and promote blood circulation. Supplementing salt water: If cramps occur during exercise, you must stop exercising immediately, rest to relieve cramps and replenish salt water.
Analysis on how to prevent children's pores from becoming thicker;
Pi Fu with big pores is very oily. I suggest you eat more fresh fruits and vegetables, high-protein food and drink more water.
Guidance: Take part in various exercises at the same time.
Guiding opinions:
, enhance physical fitness; Also ensure that you pay attention to rest and get enough sleep; Avoid overwork and excitement and keep cheerful. I wish you the best of health!
How to prevent the causes and solutions of calf cramps The scientific name of cramps is muscle spasm, which is the spontaneous tense contraction of muscles. Muscle spasms that occur in calves and toes are the most common, and the pain is unbearable when they occur, especially cramps in the middle of the night, which often make people unable to relieve the pain for a long time after waking up and affect sleep. The common causes of cramps are: ① the external environment is cold, such as the low room temperature in winter nights, the quilt is too thin when sleeping or the legs and feet are exposed. ② Fatigue, sleep, lack of rest or excessive rest lead to the accumulation of local acid metabolites, which can all cause muscle spasm. Too long walking or exercise time, excessive fatigue of lower limbs or insufficient rest and sleep will lead to lactic acid accumulation. Sleep rest time is too long, blood circulation slows down and carbon dioxide accumulates. ③ Decreased estrogen and osteoporosis in elderly women will lead to decreased blood calcium level, increased muscle stress and frequent spasms. 4 Poor sleep posture, such as lying on your back for a long time, making the quilt press on the foot surface, or prone for a long time, making the foot surface close to the bed, forcing some muscles of the calf to be in an absolute relaxed state for a long time, resulting in "passive contracture" of the muscles. What should I do if I have a cramp? According to different reasons, taking the following different countermeasures can quickly relieve spasm and relieve pain. When cramps occur, as long as you do the opposite, that is, pull your toes in the opposite direction of the force, and stick to it for more than l ~ 2 minutes, you can get the effect. Specifically, if it is a muscle cramp at the back of the calf, on the one hand, you can pull your foot to make it upturned, on the other hand, you can straighten your knee as much as possible; When the muscles in front of the calf cramp, you can press the foot plate and bend your toes hard. To prevent cramps, we should pay attention to the following points: ① Drive away the cold and keep warm. ② Pay attention to sleeping posture. (8) Don't walk or exercise for a long time. (4) Appropriate participation in physical exercise; (9) Supplement some vitamin E when necessary. 6. Appropriate calcium supplementation, dairy products containing lactic acid and amino acids, lean meat and other foods can promote the dissolution and absorption of calcium salts. People's common leg cramps are actually calf muscle spasms, which show that calf muscles, such as gastrocnemius muscles, suddenly become hard and painful, which can last for several seconds to dozens of seconds. Common causes of cramps in one leg ① Cold * * *. For example, exercising in a cold environment in winter. Insufficient preparation activities; The swimming water temperature is low in summer, which easily leads to leg cramps. Sleeping without a quilt at night will make the calf muscles cold and wake people up. ② The muscles continue to contract too fast. During strenuous exercise, the whole body is in a state of tension, the leg muscles contract too fast, the relaxation time is too short, the local metabolite lactic acid increases, and the contraction and relaxation of muscles are difficult to coordinate, thus causing calf muscle spasm. 3 excessive sweating. Exercise for a long time, exercise a lot, sweat a lot, and can't replenish salt in time. A large number of fluids and electrolytes are lost in the body, metabolic wastes are accumulated, local blood circulation of muscles is not good, and spasms are also prone to occur. 4 excessive fatigue. When traveling long distances, climbing mountains, and climbing mountains, the calf muscles are most prone to fatigue. Because every time I climb a mountain, I support my whole body weight with one foot. The muscles of this leg need six times the weight of a person to lift the foot. When it is tired to a certain extent, it will have convulsions. ⑤ Calcium deficiency. Calcium ion plays an important role in muscle contraction. When the concentration of calcium ion in blood is too low, muscles are easily excited and twitched. Teenagers grow rapidly and are prone to calcium deficiency, so leg cramps often occur. Second, the prevention of cramps 1 should pay attention to supplement calcium and vitamin D, you can eat calcium tablets, or eat calcium-rich foods such as shrimp skin, milk and soy products. (2) Strengthen physical exercise. Exercise should be fully prepared to make the body active, and then the blood circulation of the lower limbs is smooth, and then participate in various intense sports or competitions to avoid leg cramps. ③ Keep warm to prevent local muscles from catching cold.
Friend, you need calcium supplement. I used to have a cramp in my calf while playing basketball. Just take some calcium tablets, but calcium supplementation is necessary. It's impossible to do it twice at once!