1. Wear as few high heels as possible to keep the calf muscles in a state of contraction for a long time. In addition, because of its heavy weight, the calf muscles are under great pressure and forced to grow muscles to strengthen themselves, and the expansion position is ugly. In the middle of the calf, it develops horizontally and becomes a piece of meat. Try to stretch them fully. (Attention, everyone. Wear as few high heels as possible unless necessary, and even if you do, you should buy high-priced shoes with good quality, because the sole curve design of brand goods is based on ergonomics and the strength distribution is reasonable. No matter what ergonomics you care about, if the heel doesn't come off, you are worthy of it. If you put 100 kilograms of pressure on a pair of shoes with wrong strength distribution, it may cause corns, achilles tendon strain and so on, so spend money on the cutting edge. 2. Pay attention to friends who sit in the office for a long time in a sitting position. Don't always put their calves back and put them under the chair. They should stretch forward, or at 90 degrees to the thighs. If the angle between the big leg and the calf is less than 90 degrees, the blood vessels at the knee bend will not be unblocked and the calf will be congested. For friends with particularly developed calves, you can put a square hard object under the table, with two or three red bricks stacked horizontally, pad the forefoot and follow the ground. Every morning, bend forward and lower your hands as much as possible. When it can't be lower, keep it for 5- 10 second and repeat it for 2-30 times. Can stretch the rear muscles of the calf and thigh. Do some yoga exercises to stretch the leg ligaments. Squat down and bend forward, stretching the calf alone. Look for slopes or stairs, thresholds, etc. Anyway, a little higher and stronger is enough. From light to heavy, stretch the calf muscles as much as possible, hold 10 second, relax, and stretch for another ten seconds. Don't be too fierce, be careful of strain! ! ! How many times did you decide for yourself? When you are finished, pat the sides of your calf with your hands to relax your muscles. Pay attention to this action, the legs must be straight and the knees must not be bent. Sticking to 5 minutes every morning and evening will make your thighs longer. Pay attention to this action and don't lean forward. Stretch the waist and reduce the fat in the thighs and waist. Get up in the morning and drink 500 ml of warm water, and then do the following five yoga moves in turn. After completing a group of movements, you should drink 500 ml of warm water immediately, and then repeat these five groups of yoga movements. Generally speaking, doing two groups of yoga will have the feeling of defecation. Steps of standing and bowing: 1. Hold the back of the sofa and keep your eyes on the front. 2. Bend the right knee joint and keep the heel as close to the hip as possible. 3. Hold your ankle with your right hand, exhale, stretch your right leg upward, and slowly lean forward. 4. Hold for 30 seconds; Switch to the other side. Efficacy: it can remove excess fat from legs, improve body balance, stand upright, and keep feet shoulder-width apart. When inhaling, slowly raise your arms over your head, straighten them, cross your hands, and put your wrists and palms up. When exhaling, your arms drive your upper body to bend slowly until your body is parallel to the ground. Inhale again, raise your hands slowly, and when exhale, separate your hands, fall upright on your side, put your feet together, and put your arms at your sides. When inhaling, raise your hands slowly over your head, cross your hands over your head and raise your heels at the same time. When exhaling, the upper body bends from the waist and tends to the right. Hold it for a few seconds and straighten it when inhaling. Exhale to the left, inhale and straighten this action. Be careful not to lean forward. Stretch the waist and reduce the fat in the thighs and waist. Do this step by step, keep your legs as straight as possible, and touch your toes with your hands. You'd better put your head on your knees and stick to it. This action can make your legs look at least 3 cm long. This is because many girls are not tall. But the reason why the legs look slender is the action point on the outside of the hips and thighs: squat down slowly, not too low. If you can't grasp the balance, you can try to hold a support on the back of your thigh and on your calf: hook your toes up so that your calf can be fully stretched. Not in front of leg press's knees. Action points: Don't bend your knees beyond your toes, and put a cushion under your knees. Key points of action to avoid rubbing your waist: kneel down with your knees apart, lean back slowly, and reach for your heels. Don't force it. Beginners can try to stand on their toes at the waist first. Action points: stretch the waist sideways, pay attention to the control of hip joint, and don't lean forward or backward on the outside of thigh. Action points: Sit up straight, straighten your left leg forward, and hold your right leg in your arms. Massage your calf with your chest gradually, and add a few tricks. 1 It is best to scrape the liver meridian or knock the gallbladder meridian immediately after exercise or walking, and the effect will be better. Don't forget to drink a cup of warm honey water and add some salt after knocking on the door, which will double the curative effect. It is best to add red dates and medlar, both of which are blood-enriching. When taking a bath, you can scrape the towel from the root of the thigh to the knee with a force of 4, and the muscle layer on the thigh is thicker. If you just scrape the surface of the skin, tapping will not be effective. 5 don't make a mistake, scrape from the root of thigh to knee, then knock from hip to knee, and follow the direction of meridian flow. Remember to soak your feet with hot water before going to bed at night, which will have unexpected benefits for sleep, body and skin. Pour hot water into a knee-deep bucket, the water temperature is limited to the heat that your feet can bear, and soak at least 10 every day. After 1 1 point, it is forbidden to scrape the liver meridian. After knocking on the meridians, you can do some yoga stretching exercises, mainly stretching the medial thigh ligament and calf ligament, which can double the curative effect. You can eat more in the morning and at noon, but if you want to control your diet after 8 o'clock, especially after midnight. . . If you are hungry, you can eat fruit. Don't drink yogurt when you are hungry. It's not good for the stomach, and yogurt is not well absorbed. Applying cream before scraping can not only promote lubrication and avoid scratching the skin, but also promote absorption by dairy industry and effectively eliminate peeling. If the skin is chapped, it will be better to put on socks and sleep after rubbing lotion. 10 has blood stasis, stop for 3 days. Don't force 1 1, otherwise everything will be useless. Every time you stand still, if you really want to lose weight, you must make up your mind ! ! ! ! ! ! ! ! 12 If it hurts too much when scraping, you can massage with fingers, palm roots, towels and other relatively soft things first, and massage along the meridians to make the thighs and calves slightly red, indicating that blood circulation is accelerated, fat is burned, and garbage is removed from the body. Of course, scraping and knocking are more exciting and more effective. However, we must do it step by step and don't rush it. Recommended practice 1. The upper limbs should swing with the rhythm of footsteps, walk in a straight line, and don't turn left and right. Walking for half an hour to 1 hour every day, the intensity varies with physical fitness, and it is generally appropriate to sweat slightly. As long as you persist for 3 weeks, you can see obvious weight loss effect. 2. Jogging essentials, lift your thighs and run gently. Girls can start running between brisk walking and running. Don't worry, they won't develop muscles, but the time should be kept above 30 minutes. 3. Skipping rope (has a miraculous effect on stovepipe) 4. Swimming, if you can't swim, you can walk in shallow water and walk a few laps to burn fat more effectively. 5. Yoga should be persistent, step by step, and don't strain the ligament.