Running is undoubtedly the fastest way to stovepipe, but you should also run correctly to avoid getting twice the result with half the effort. Only aerobic jogging is not easy to produce calf muscles and will not thicken muscle fibers.
Choose jogging for a long time, which can consume a lot of fat in the body. Jogging is not particularly intense, and it will not make the body too anoxic, which will help to consume fat, thus achieving the goal of stovepipe.
How to run with thin legs: You need to do warm-up exercises.
It is considered that there is no need to do warm-up exercise before exercise, especially before running, which is especially important for leg stretching. Only by fully warming up and stretching in place can the calf be put into battle at its best.
Safe and effective basic muscle stretching activities can effectively reduce the risk of injury and improve muscle flexibility. Warm-up should account for 10% ~ 20% of the total exercise time. For example, 1 hour aerobic exercise, the warm-up time should be within the range of 6- 12 minutes. The heart rate during warm-up exercise can reach 60% ~ 70% of the maximum exercise heart rate.
Maximum exercise heart rate conversion algorithm: 220- age = maximum heart rate.
The best exercise heart rate exchange algorithm: maximum heart rate × 60% ~ maximum heart rate ×80%.
For example, a 24-year-old woman's heart rate during exercise is: 220-24= 196,196× 60% =17.6,196× 80% =/kloc-. Then, the warm-up heart rate:196× 60% =17.6, 196×70%= 137.2, that is, her warm-up heart rate should be1/kloc-.
How to run can thin legs: running and landing have skills.
The most important skill of running to lose weight. Many people touch the ground with their forepaws when running, so it's easy and effortless to run. When the front paws touch the ground, they will push, fold, send their hips and swing their legs. Move the center of gravity forward, scrape the ground and land. Repeat. But it is not suitable for people with thick calves. The correct way to avoid calf thickening is to land on the heel, and then jog with the whole foot on the ground. Because the foot brakes when it touches the ground, it slows down the running speed and naturally consumes fat.
How to run can stovepipe: Aerobic exercise burns fat.
The real time to burn fat begins after 30 minutes of continuous exercise, so running needs to last for more than half an hour.
In addition to the correct running posture, the slimming method to avoid calf thickening should also take jogging under low-intensity, rhythmic and long-lasting aerobic exercise to consume sugar and fat in the body. Don't mistakenly think that the more intense the exercise, the better the weight loss effect. It is wrong to focus only on the calories consumed in each exercise.
Jogging speed should not be too fast, heart rate should be controlled within the heart rate range of aerobic exercise, and it should not be too slow, otherwise it will not play the role of exercise. Generally, it is very suitable to control jogging at 6-8 km/h. Once the intensity is increased and accelerated, the calories consumed will indeed increase, but it will cause the calf and knee to be overburdened and the muscles to accelerate.
How to stovepipe while running: stretch the calf to shape the leg.
Stand up straight, with one leg back as far as possible, with the sole of your foot on the ground, keep your' back leg' straight, your front leg bent and your body vertical. Try to pull your arm back. Hold on for 8- 12 seconds, change legs and do it again. People stand up straight, with one leg stretched forward and kept straight, the hind legs bent, the body slightly stretched forward, and the arms tightened in front. Hold on for 8- 12 seconds, change legs and do it again.
Stand up straight, lift one leg, grab the shoes with your hands and get as close to your hips as possible. Keep your hips balanced, your knees together, and your upright legs slightly bent. If you have trouble keeping your balance, you can hold the wall or chair. Hold on for 8- 12 seconds, change legs and do it again.
Stretching after exercise is the key point of calf shaping. Lazy people can completely give up the traditional leg lifting and pressing. A more convenient way is to stand one arm away from the wall, and then support it with a hand-held wall, so that the body forms a 30-degree angle with the wall. Stick to it for 5 minutes, and feel that the calf muscles are infinitely stretched, which can be adjusted according to the flexibility of your body.
How to run thin legs: hot water soaking legs promotes circulation
Soak your calves in hot water after running. You can buy a wooden barrel, soak your legs, listen to music and read books to fully promote the blood circulation of your calves. Health. com recommends several recipes for soaking feet to relieve pain and fatigue, and beautifying legs and stovepipe:
1, evening primrose 120g, decocted in water for 20 minutes, put in a bucket and soaked at or above the calf for 20-30 minutes, three times a week.
2. 50 grams of Uncaria, 30 grams of Prunella vulgaris and 20 grams of Lycium barbarum peel.
3. Kusnezoff monkshood 10- 15g, the method is the same as above.
4. 50 grams of salvia miltiorrhiza and 50 grams of motherwort.
How to run can thin legs: massage the legs to absorb nutrition.
Massage the calf with lotion after soaking. The choice of cream is not high. Apply it to the calf and massage from bottom to top, plus massage in circles until it is completely absorbed. After painting, gently pat the calf to relax the muscles completely.
1. Knead the muscles on the calf with both hands, massage up and down from the middle, and constantly change the muscles squeezed out, and massage each leg for 3 minutes.
2. Twist the calf and calf muscles from left to right like a rag, and change the twisting place from ankle to knee, each leg lasts for 3 minutes.
3. Hold the calf with both hands, press the leg bone in front of the calf with the thumb, massage from bottom to top, and repeat for 3 times. In addition to the thumb, other fingers should also increase the intensity of massage muscles accordingly. Hold on to each leg for 3 minutes.
4. Put your thumb on your knees, hold the muscles of your thighs with both hands, and massage your knees while pressing the position of your knee socket. Each leg lasts 2 minutes.