One is called gastrocnemius.
One is called soleus muscle.
Both of them are near the back of the calf, which dominates the thickness and beauty of your calf.
There are two situations for people with thick calves:
1. About 1% people are born with muscular calves, just like some people are born with big breasts. This is really tragic and hard to change.
2. The remaining 99% people can be improved by training just because their calves are fat or their muscles are not beautiful enough.
If you are just fat, then the method of reducing leg fat is the same as other aerobic training.
Make sure to do aerobic exercise for more than 30 minutes at a time.
Ensure aerobic exercise more than 3 times a week.
Make sure you don't eat junk food or drink too much wine.
Basically, the calf can be thin.
The next step is to make the calf shape more beautiful. I recommend some unarmed movements that can be practiced at home.
1.
This is the most basic calf training movement.
Very suitable for girls to do.
2.
This is the sitting version.
You can practice while watching TV.
But don't put too much weight on your knees, which will lead to excessive muscle development.
3.
This is a dynamic version.
Personally, the most recommended action is this action.
If you do it continuously, it belongs to aerobic exercise, which can give calf plasticity while losing weight.
Here are two more recommended stretching exercises after training. After each workout, stretch for 5 minutes.
1.
Put your center of gravity forward.
Stretch one's hind legs hard
Reach the stretching effect
2.
Pull the toes of the front foot up hard.
Can fully relieve the fatigue of the calf.
Okay, that's enough for you.
I hope I can help you!
It is suggested to relax gastrocnemius, soleus, peroneal longus and peroneal brevis. The relaxation methods are SMR, static stretching and dynamic stretching. Put the foam shaft on the back of the calf, roll it repeatedly, find the most painful point, press it for 60s, and then roll it horizontally from left to right. The peroneal longus and peroneal brevis are located on the lateral side of the calf, and they are rolled to find the pain point and pressed for 60s. Static stretching, standing on the back flexion can stretch to gastrocnemius muscle, sitting on the back flexion can stretch soleus muscle, with a sense of stretching, keep it for 30~60s, and do 4 groups every day.
The muscular calf has a lot to do with the usual walking habits. Try not to wear high heels. When walking, try to consciously stretch your hips with your hips, which can effectively reduce the participation of your calves. If you use less, your muscles will naturally be less.
First of all, you need to judge whether you are muscular or obese.
If you are muscular, congratulations, you can have a proper rest. As long as you don't exercise, your muscles will go down slowly, become slack and soft, and your calves will not be so thick visually, but this process is very, very slow, so it is very helpful to do enough stretching every day to improve your leg lines!
If you are fat, congratulations! Go to exercise! There is no simple stovepipe exercise, and fat loss is systemic! ! ! The whole body is thin and the calves are naturally thin. If you just do some simple so-called "stovepipe" movements, the fat burned (calories consumed) is actually very small, which is not as expensive as full-body exercise. It's not worth the same time! Of course, remember to stretch after exercise!
Many people have thick calves, which can be divided into many situations:
1, muscular legs, wearing high heels, there are obviously two pieces of meat protruding, and it feels hard.
You need to stretch your calves more every day, or just relax with a foam shaft. In addition, combined with some aerobic exercise, breaststroke is recommended here, which can effectively improve your leg shape ~
2, the calf thickness may be calf fat, don't doubt that only the calf thickness, the whole body is thick, this situation requires aerobic exercise, the whole body fat is reduced, and the calf will naturally be thin.
3, the typical pear shape, the upper body is thin, the lower body is fat, this is nothing to worry about, just do aerobic exercise ~ because this is caused by long-term inactivity and long-term sitting.
If you don't have the habit of exercising, or don't have time to exercise, then use the time of sleeping and talking about drama every day to hang your legs upside down or stick them on the wall.
High map warning, put some calf stretching movements ~ no matter what type of calf you are, you can set it! ! !
When it comes to beautiful legs, many people will think of Karen Mok and envy her a pair of legs worth 4 million yuan. They are really slim and straight, unlike those with a height of 160cm, and their whole body proportions are particularly slender.
When the legs are unable to support the body, the bones of the legs will be compensated. In this way, the leg muscles that have not moved for a long time will be hidden, so that the muscles in the positions where they often move can be compensated and exercised. This is the strength of the leg. Where it is slack, the whole leg looks scraggy, and the leg bends badly. Therefore, you must remember to practice the strength of your legs first.
Feet together, heels up, forefoot on the ground, knees bent, knees under toes, hips lowered, upper body resting on thighs, arms extended backward, back straight, looking at the direction of the ground.
Stand on tiptoe, put the money on the mat, fold the upper body in half from the hip, the abdomen is close to the thigh, the face is close to the calf, the outer sides of the hands and legs extend backward, and the fingertips touch the ground to keep the back extended and breathe smoothly.
Open your legs two and a half times shoulder width, bend your knees on your front legs, put your thighs at right angles, put your forefoot on the ground, straighten your knee socket, raise your leg strength, put your forefoot on the ground, extend your upper body forward, extend your hands in the direction of your hind feet, and look at your hands.
If you want to have slender legs, strength exercises are essential. Without strength, legs will degenerate prematurely and accumulate fat. After proper leg strength exercises, there must be no shortage of stretching. The stretching of the legs requires all-round stretching, so that the muscles on the opposite sides are equal in length, so that the legs look straight and beautiful.
The appearance of thick calves is generally caused by fat congestion and edema, and muscle calves are unlikely.
Common ways are as follows:
On the one hand, running can reduce fat, on the other hand, it can help blood circulation in the calf and reduce fat congestion in the calf.
Don't buckle your knees when running to prevent wear and tear.
TABATA is a more effective method to reduce fat. TABATA usually does four to eight aerobic exercises and takes a rest after 20 seconds 10 seconds. This kind of exercise is in line with the heart rate and respiratory index of fat-reducing exercise, so the fat-reducing efficiency is very good.
Lie flat on the floor or bed with vertical legs, and stick your feet on the wall. Vertical legs can help blood return, effectively relieve leg edema and make legs more vertical for a long time.
Lactic acid deposition will occur in calf muscles after stretching exercise. If you don't stretch, the lag of lactic acid decomposition will stay in the calf and become fat.
In addition, stretching can also promote blood circulation and prevent fat accumulation.
Usually, don't stand for a long time. If possible, arrange exercise twice a week, running or TABATA, stretch in time after exercise and stretch in time after standing for a long time.
Do leg upright for about half an hour before going to bed every day, and you can do it several times. Stand up straight and play with your mobile phone.
South papaya fitness speed reading,
As a runner who has been running for many years, I am honored to answer this question for everyone!
Summer is really a cool season, this season is the season to show your figure, and it is also the season to show your figure! Nowadays, many people wear short sleeves and cropped pants to go shopping and play outside every day!
If you don't have a good figure, do you dare to play outside in cropped trousers and short sleeves? If you are not satisfied with your figure, it may be difficult for you to show your figure in public! So a good figure is still very important!
In fact, for the figure, I believe that the abdomen and calf are the biggest factors that affect our figure. If your calf is too thick, if your belly is too fat, then our body can't satisfy itself!
Nowadays, many people want to lose weight and thin their legs through exercise. This idea is good, but many people have not succeeded. After all, calves and stomachs are not so easy to lose weight. Some people have tried so hard for so long that it really doesn't work!
How can I reduce my stomach and thin legs? In fact, as long as we use some running methods to reduce fat! Today I will tell you about these methods!
1. Reduce fat first
Our stomachs are fat and our calves are thick mainly because there is too much fat on our stomachs and calves, which will make our bodies worse and worse! Some people with too much fat will form elephant legs and bucket waists, which is really miserable!
So lose the fat on your stomach and legs first! Running is our best choice. We should try to run and exercise for more than half an hour every day, so as to consume a little fat and gradually thin our stomachs and calves!
Stretch the calf
When we run, no matter how correct our running posture is, our calves will be subjected to certain impact and pressure during running. At this time, our calf muscles will be damaged and our calves will be out of shape!
Some people run out of radish legs, and muscle legs are not stretched! So warm up fully before running, let the muscles fully move, fully stretch after running, and fully stretch the muscles while it is hot!
3. Learn to lose weight and slim down.
Our legs and our stomachs are the easiest places to accumulate fat. Once the body's calories are not consumed and there are excess calories, these calories will form fat accumulation on the abdomen and legs, so be sure to arrange your own diet!
We should avoid eating some high-calorie foods, eat less rice and noodles, and eat more coarse grains such as sweet potatoes and oats! Eating more fresh vegetables, boiled lean meat, boiled fish and boiled prawns is our first choice!
4. Develop the muscles of the calf and stomach.
Nowadays, many people change their faces when they talk about muscles! Especially women, they hate muscles very much. Actually this is an incorrect concept! Moderately increasing the muscles of the body is good for the body and good for losing weight!
We can build a vest line, moderately increase calf muscles, support on a flat plate, and squat to build muscles, which can improve metabolic rate, lose weight faster and make lines smoother!
In fact, the last point is also very important, that is, we must persist! It's really hard to lose fat in the belly and legs, and you will encounter a bottleneck period, but don't be afraid and don't give up, otherwise your previous efforts will eventually fall short!
Find a way to stick to it. After you persist for two or three months and a half years, you will find that there will be obvious effects!
Hello, I'm a fitness cat teacher!
The calf muscles are located at the back of the calf. The calf is one of the body parts that people sometimes ignore, so it often looks thick and makes the calf look clumsy and ugly.
Women who usually wear high heels every day often have calves and thighs when walking on the soles of their feet, which will put pressure on the front feet and lead to muscular calves.
Proper exercise, focusing on calf muscles, helps to shape a slender and straight calf. In fact, leg problems, whether muscle, fat or edema, can be improved through different degrees of training and stretching.
The following cat teacher fitness shares an effective set of stovepipe exercises, hoping to help everyone:
Heel lift: This exercise is aimed at calf muscles.
How to do exercises:
Leg lifting in sitting position: You can sit in a chair to exercise and exert great pressure on calf muscles.
How to do exercises:
Squat: This sport can be exercised at home without any equipment, and it is also a good exercise method for thigh muscles and calf muscles.
How to do exercises:
Leg improvement of sumo squat: how to do exercises;
How to do leg extension and back flexion;
Relaxing calf with foam shaft: how to do exercises;
Conclusion:
Answer a few small methods of stovepipe for personal use, and friends who want stovepipe can try them. They are all simple actions that can be done at home, as well as daily tips.
The reason why women have thick calves is 1. Born 2 walking posture.
Then the day after tomorrow, some auxiliary exercise correction and usual attention to walking style can be improved very well.
Air bike
Lie on your back on the floor with your lower back close to the ground. Keep your arms flat. Lift your legs and climb on the bike slowly. Pay attention to control the rhythm and speed, and let the thighs exert their strength.
Lie flat and spread your legs.
After laying the yoga mat, lie flat on it and lift your feet perpendicular to your body, with your feet shoulder-width apart.
Crossing your open legs left and right feels like scissors. First put your left foot in front of your right foot, then put your right foot in front of your left foot, and repeat the action for about 30 times.
Remember to keep your legs perpendicular to the ground when crossing and don't bend your knees.
Side-lying leg lift
Lie on your side on the mat with one hand flat, the other hand open, and the palm firmly supports the ground. The back of the head, shoulders, hips and heels should be kept on the same plane and the body shape should be a straight line.
Keep breathing naturally, relax your body, then inhale, straighten your toes and slowly lift your legs. Always keep your hips vertical to the ground. Exhale, the thigh slowly descends and returns to its original state until it is together with the calf. Rest on your back and adjust your breathing. Practice on the other side
Don't forget to massage and stretch afterwards to prevent the formation of muscle legs.
Stretching-realizing visual stovepipe
My calf is thick, a little X-shaped, mostly muscle. After every exercise, the personal trainer will let me stretch.
1. Stretching can better lengthen the leg lines, and the softness of the lines will make others think that your legs are thin.
People who love edema can see obvious improvement the next day.
3. Relieve fatigue and avoid soreness the next day.
Stretch according to your own ligament bearing capacity, otherwise the ligament may be strained, which is not worth the loss.
Stretching can be done before and after exercise or at ordinary times, and each group can do 15-30 seconds.
Hold on. You can have beautiful legs without being envied.
We should also pay attention to the posture of daily walking, and the correct walking posture is helpful for stovepipe.
1: Don't bend your knees when you walk.
2. Heel first (don't toe first)
3. Imagine walking slowly with your toes on the ground.
4. Don't drag your feet.
5. Start with the stride.
6. Hold your head high
Step 7 increase
8: Toes in the same direction
Fat lines will appear on 80% of the legs after stovepipe. Please share my method of removing fat lines.
In order to remove wrinkles, I used Bailuo oil for a while, but I don't know why I always put it on my pants after every massage. It's probably too oily. Later, my sister-in-law brought me the essence of Oubixin, which she used to remove stretch marks before. After taking a shower, I will apply the essence as soon as possible. First, I will warm my palm and gently massage it a few times, then I can see that all the essence has penetrated into my skin. Nothing has changed in the first week, but I will continue to apply it because it is very moist. After about 1 month, I found the lines on my thighs.
I always insist on exercising and firming my skin. I exercise three times a week, and each time is about 1 hour (10 minute warm-up exercise+10 minute anaerobic +40 minutes aerobic). Persistence is also very important ~
In addition to exercise, skin firming and essential oil massage, I often eat drops of food that are good for my skin. I drink tremella+red dates+medlar soup almost four times a week. The stew is very thick and I feel like I'm covered in collagen. Even after drinking for a month, I felt my skin was white and red in the mirror, just like glowing. My girl friends says my complexion is much better than before.
Doing yoga can quickly lose body fat. When you exercise, your calves and calves can burn fat well, thus achieving a good slimming effect.
Practice yoga with teacher Li, and make your figure become awesome.
King kong sit change
This pose can shape the lines of legs and arms well, make loose leg fat and small fat on arms more compact, and make fairies dress more beautifully in summer. If you can't do the standard movements at first, remember to do what you can, and you will gradually become standard.
Upward dog
This action can stretch the sedentary body to the maximum extent, relieve the daily pressure on the shoulders and neck, and help everyone get rid of the excess fat on their stomachs. Action is better than action.
Fish variety
Hands can support the waist, keep the upper body in a straight line, and pay attention to the relaxation of the neck to avoid injury. Don't underestimate this posture, the hip curve pursued by women depends on it.