Running stovepipe?
1, if you want to stovepipe, remember to warm up before running.
We all know that we should warm up before running. Warm-up before running can not only keep the body in motion through the warm-up actions of each limb, but also protect yourself from pulling all parts of the body before you officially start running. In addition, with proper warm-up activities, you can burn the Carrey Road in the legs and feet, which can prevent the calves from getting thicker.
2. If you want to stovepipe, touch the ground with your heel first when running.
If you push your feet down before running, if you persist for a long time, your calves may be thick, especially those who like to run fast. Just like sprinters, they often have muscular legs. For dieters who want to keep their calves fit but don't want to produce too many muscles, if they want to lose weight while running, they should change this posture. Everyone can land on their heels first, and then land on their feet. This running posture is suitable for jogging. On the other hand, jogging produces small vibration, slow speed and great strength, but it also accelerates the speed of fat burning. Naturally, if you keep running, you will lose your legs.
3. If you want to stovepipe, remember to walk slowly and do stretching after stopping running.
It's probably because you didn't do some leg stretching and shaping after running. In fact, you ran for 40 minutes or even 1 hour. You'd better stop and walk slowly, buffer, and then do some calf stretching by the way. Only when the calf is fully stretched can the leg be prevented from becoming thicker. It is also very important that if it is fun run, remember to go back and soak your feet with hot water. Soaking feet with hot water can accelerate blood circulation and relax leg muscles. When you soak your feet, you can gently massage the acupuncture points on your legs, which is also a way to relax your muscles.
Correct running stovepipe method
1, strength training first and then aerobic exercise.
When stovepipe, you can do strength training first, which can consume glycogen reserves in the body, and then start aerobic exercise, which makes fat easier to consume and the fat burning efficiency is significantly higher. In addition, adequate strength training can promote the secretion of growth hormones such as adrenaline and norepinephrine, and can better decompose fat.
2. Be sure to warm up before running.
Everyone must warm up before running. The purpose of this is to prevent leg strain. After a full warm-up, your body will be much easier to run. If you run without warming up, you are easy to get hurt.
3. The correct running posture is very important.
Everyone also needs to have a correct running posture. If you don't run correctly, you will get hurt easily. After adopting the correct running posture, the stress and energy consumption of all parts of the body will be more reasonable, and it is easier to achieve the effect of losing weight and shaping.
4. Grasp the running speed.
Relevant scientific research data show that the weight loss effect after running for half an hour is much better than that of the first half hour, so it is very appropriate to keep the running speed for at least one hour not too fast and control it at 6-8km/hr normally. If you run fast, although you consume a lot of calories, the damage to your knees is very great.
Correct jogging posture
1, foot landing mode
Some people think that you should land with your forefoot when running, while others think you should land with your feet. We suggest touching the ground with the middle part first. Research shows that an excellent long-distance runner usually lands between his feet. The jogger lands on his feet and the runner lands in front of the jogger. We think that only sprinters and middle-distance runners are suitable for forefoot landing. There may be some exceptions, but landing in the middle of the foot is a good way for middle and junior runners. This can reduce the vibration, relieve the pressure of calf muscles and tendons, and prepare for the next step.
2. Hip and head posture
It's hard to imagine: when your feet hit the ground, where is your hip? It is suggested that the feet should be at the end of the center of gravity when landing, that is, the head, hips and feet are in a line at three o'clock. Keep your head straight ahead. You need to be very careful when turning your head, usually from the neck up to avoid twisting your body and instability when traveling.
3. Arm posture
When running, your arm movements help you move forward, and at the same time, your arm movements also help to minimize trunk rotation. Keep your elbows bent about 90 degrees. Relax your arms as much as possible during running, while keeping your legs synchronized. Swing your arms up or down while running. Swing your hand up to the height of the sternum and down to the position of the belt. Keep this range of motion, neither too high nor too low.
4. Knee posture
Don't lift your knees too high in long-distance running. Only sprinters or we need to raise our knees when going uphill.
How can I really stovepipe?
For a long time, I have been worried that the exercise will get thicker and I am trying an unreliable stovepipe method. In the face of you who are so eager for stovepipe, I have to tell you that stovepipe is really not a difficult thing. As long as proper stovepipe training is carried out and good daily habits are formed, it is not far from "beautiful legs"!
1, stovepipe action is recommended.
Action 1: Squat
Squats can stretch thigh lines, improve hip lines and make legs look longer. In addition, squatting can also stimulate lymph and effectively improve the problem of leg edema.
Action 2: Bend your legs forward and stretch your knees.
When doing this action, it should be noted that when pressing down, the thighs should feel stretched, and the hind legs must be close to the ground, and the stretching strength should be increased as much as possible.
Action 3: Lie on your side and lift your legs.
Be careful not to swing your legs forward when lifting your legs sideways.
Action 4: Step back and lift your legs.
Walking backwards and lifting legs can make leg muscles more symmetrical and slender. Pay attention to the next step, focus on the front legs and straighten the rear legs as much as possible.
2. Wear less high heels and don't cross your legs.
Wearing high heels can easily lead to poor blood flow in the legs, venous congestion and leg swelling. Being in this state for a long time will destroy the leg lines and make the calves thicker! Crossing Erlang's legs will also cause the legs to thicken, because when crossing Erlang's legs, one leg will be oppressed by gravity, which will affect the blood circulation and cause the legs to swell and thicken.
3. Stand, walk, exercise and keep the correct posture.
When we stand and walk, we put a lot of pressure on our legs. If our posture is not correct, it will lead to unbalanced stress on the legs, stronger muscles and asymmetrical lines. Therefore, when standing and walking, attention should be paid to maintaining a good posture and balancing the stress on the legs. Keep the correct posture when exercising, and don't exercise blindly. Before exercise, carefully study the standard movements of each exercise. If you are not sure, you'd better find some professionals to guide you.
4. Massage your legs to relax your muscles and pay attention to stretching after exercise.
Leg massage can promote blood circulation, relax leg muscles and effectively eliminate edema. Massage your hands from ankle to inner thigh. Repeat 3 times until you feel hot in your legs. Then open your fingers and massage your hands at the root of your thighs. Stretching after exercise is also important. Doing some simple stretching exercises can not only relieve muscle tension after exercise, relieve muscle fatigue caused by exercise, but also restore the shape of leg muscles, keep them beautiful and shape perfect legs!