2 How to prevent the calf from getting thicker after exercise? The most important reason why the calf thickens after exercise is the accumulation of lactic acid, so relax the calf muscles after exercise and let the lactic acid be excreted.
Stretching the calf after stretching the calf exercise can relax the calf muscles and relieve the tension of the calf muscles.
Stretching action 1
Find a wall, lunge with your feet, toe forward, heel on the ground, arms apart, press against the wall, front legs should be bent, rear legs should be straight, until you feel the feeling of stretching or tightness in the rear legs. Hold 15-30 seconds, and then switch to the other leg. When doing this action, be careful not to lift the heel, otherwise the stretching effect will be discounted. If the legs are too tight, the span between the feet can be smaller.
Stretching action 2
Choose high platform support, stand naturally, keep your upper body upright, and relax your lower limbs as much as possible. Let the center of gravity fall on the right foot (the right foot should not be everted), slowly lift the left foot on the high platform, keep the upper body upright, and at the same time hold your chest out and abdomen in, and relax your whole body.
Then, the upper body moves forward and bends slowly. At the same time, the left leg is slowly pressed down and the head is tilted to the calf as much as possible. When bending over, use the inertia of downward pressure on the waist to further pull the leg ligaments and muscles. Then change the right leg to repeat the action and practice alternately.
Stretching action three
When sitting in a sitting position, stretch your legs to keep your knees bent, hold the forefoot of the stretched leg with both hands in balance, move the forefoot as close as possible to your body, feel the stretching and soreness at the back of your calf, keep stretching for 30-60 seconds, and then change legs and repeat.
Stretching action four
1, lying on the mat, bending one leg so that the calf is as close as possible to the thigh and hip, and keeping the other leg straight;
2. After the knee on that side is straightened, the body tends to lift the leg on that side and keep this action;
3. Pull your knees with both hands to make them close to your body.
Stretching action four
1, sit on the ground with your legs straight, put your hands behind your body and stick your legs on the floor as much as possible.
2. Bend the knee of one leg to the thigh as far as possible, then stick to the floor after bending, and straighten the other leg.
3. Keep your waist straight, turn to the straight side of your leg and try to contact the bent leg.
Massage calf massage can not only help relax the tight calf muscles after exercise, but also help exercise metabolites to be discharged from the legs faster, which can avoid swelling, pain and leg thickening after exercise.
Massage the calf method one
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 left and right like a rag, and constantly 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.
Massage the calf method 2
Stand with your hands sliding from your ankles to the base of your thighs. Massage upward along the inner and outer thighs respectively. Massage the left and right feet for 30 times.
Massage the calf method 3
Standing posture, legs straight, hands from ankle to knee massage calf, this massage action needs 30 times.
After soaking your feet in warm water, you can soak your calves in warm water, which can promote blood circulation and help to discharge the waste accumulated on your calves after exercise. After soaking your feet, massage or pat them properly to completely relax the calf muscles.