Fat reduction is systemic, and it is impossible to reduce fat for a certain part. We can't control which part to lose first, but different people will lose weight in different order. Some people have breasts, some people have faces, and some people have arms. But generally speaking, the waist, abdomen and thighs are generally thin first, while the calves are the hardest to lose weight. I don't think a month is enough time. As long as you stick to it, it will be your turn one day.

Another situation is that your legs are muscular, and simple jogging and aerobic exercise may not have obvious effects.

In view of this muscular leg thickness, in addition to aerobic exercise such as jogging, we should avoid doing that kind of heavy and high-load strength training. Even if we want to do strength training, we should change it to "multiple small weights". The purpose is to make the muscle shape more refined and reduce the volume. Load or sprint, short-term high-load exercise, will only make the muscle volume bigger and bigger.

Correct operation method:

1. Warm up fully before running.

Before each run, it usually takes 8- 10min to warm up, mainly stretching and moving all joints, such as gently pressing muscles and ligaments and doing some squats, which can prepare oxygen for long-term high-intensity exercise, let the heart and muscles enter the state of exercise, and reduce the chances of injury and pain.

2. Correct landing posture

As I said before, the running mode of the forefoot landing first will make the calf muscles more developed and the calf thicker. The correct posture should be to land between the heel and the foot, and then jog with the whole foot touching the bottom.

3. Pay attention to running time and speed

If you want to lose weight, you should pay attention to jogging combined with aerobic exercise, which is low in intensity and rhythmic and lasts for at least 30 minutes. When running, we should pay attention to small strides, test the endurance of muscles at a slow speed, and lengthen muscle fibers, which is conducive to forming good-looking calf muscles and making calves look thinner.

Stretching after running is very important.

Proper stretching exercise after running is very important for calf plasticity. You can stand an arm's width away from the wall, and then put your hands on the wall. Your body forms a 30-degree angle with the wall, and you can persist for 5 minutes, feeling that the muscles of your calf are infinitely stretched. In addition, ligaments, thighs, buttocks, etc. It should be stretched properly. In order to relieve the congestion and swelling of the legs.