★ Note: It is really necessary to give him more massage first, and then do aerobic exercise to reduce fat. The specific steps are as follows: The first set of calf weight-loss exercises is to sit on the ground in the first section, with legs parallel to the ground, with the right leg raised, and the forehead supported by both hands with the slogan "one, two, three, four", and then change the left leg with the slogan "five, six, seven, eight", and the legs alternate for * * * 30 times (as shown in Figure 65438 in the second section, supine. The second set of slender leg exercises The first squat exercise is that both feet stand on tiptoe in the shape of an outer figure, the heels are close together, and the angle between the feet is 90 degrees. Stand on tiptoe, the calf is forced to contract, and squat and stand up. Each exercise is limited to leg pain (about 3 minutes). In the second quarter, the tiptoe jumping practice is to stand on two feet, with hands akimbo and feet jumping off. When you fall, the forefoot touches the ground first, and then the whole foot touches the ground. Take off on tiptoe again, 10 times in a row. Massage the calf sitting posture in the third quarter, relax the calf muscles, and rub the calf muscles with both hands. Gently massage each leg for 2-3 minutes at a time. 1, slimming calf The calf is the muscle located at the back of the calf. This part of the muscle is called peroneal abdominal machine. Under normal circumstances, the fibular abdominal muscles look more developed, and the calves without any fibular abdominal muscles look ugly. Therefore, the fibular abdominal muscles should exist properly. Under normal circumstances, you can't see the fibula abdominal muscle when you exert yourself, and you can only see it when you relax. You can eliminate your overgrown calves by walking posture and changing the type of shoes. 2. Changing the posture of walking is fundamental. Check your walking habits when walking slowly. Avoid adding too much weight to the calf. 3, change the heel height: people who usually wear low heels are replaced by high heels, and people who usually wear high heels are replaced by low heels. The common method of calf exercise is to complete the prescribed number of times and times with a fixed weight. The result of this exercise is that the stimulation to the calf muscles is not deep and comprehensive, and the muscles cannot be completely tired. Because when you do the first 2-3 groups with fixed weight, it is the strongest part of the muscle that exerts force, which can ensure that you can complete the exercise in the right posture. However, in the later practice, there will be a phenomenon of borrowing power, and the practice will be over before each small muscle reaches fatigue. This will not stimulate more muscle fibers, especially deep muscle fibers. Another practice method is incremental method, that is, with the increase of the number of groups, the weight is continuously increased and the number of times is reduced. By gradually increasing the weight, it constantly exerts greater pressure on the moving parts and breaks through the adaptability of muscles. This kind of aggravating method is the best choice for large muscle group exercise, but it is not necessarily effective for calf muscle exercise. Because it is more and more difficult to complete the movement with the increase of the number and weight of groups when practicing calves by incremental method. In the later practice, there will also be the phenomenon of borrowing power, the movement deformation is not in place, the stimulation is not concentrated or can not reach the "contraction peak", so that some muscles can not be stimulated or the stimulation is not deep enough. Although gradually increasing the weight improves the ability to lift heavy objects, the individual growth of each muscle in the exercise group is very small. In addition, the calf has the characteristics of anti-fatigue, heavy weight and little exercise, so it is difficult to reach the fatigue limit. Only moderate and low-intensity load and high-frequency stimulation of 12 times or more can make the calf reach the fatigue limit. The advantages of the decreasing method are as follows: firstly, with the decreasing of weight, the psychological pressure brought by weight can be eliminated, the extra physical consumption can be avoided, and the energy can be concentrated in the movement process to achieve the ultimate contraction and ensure the movement quality; Secondly, with the weight loss and the increase of the number and times of groups, more muscle fibers can be mobilized to participate in the work. In addition, weight loss, increased frequency, greater and more lasting muscle tension, more sports units involved in the work, and higher efficiency. This can effectively promote muscle growth. How to practice calf with decreasing method? The following is my experience for your reference. First do 2-3 groups with the specified limit weight, 8- 12 times for each group. Then the weight of each group decreased 10-20 kg, and the number of attempts increased. About 8 groups can get an unprecedented feeling when doing it, and the calf muscles expand like inflated balloons. Suggestion: Warm-up exercises should be done before training to improve the range of motion and muscle flexibility of the calf. During the exercise, you can use the gap between groups to do some auxiliary exercises, such as short-distance running back and forth, sideways running, leg-lifting running in situ, vertical jumping in situ, etc. These exercises can not only eliminate the fatigue of calf muscles, but also improve the elasticity of calf muscles, which is also of great help to the beauty of calf muscles. Tip: Beginners should not use sitting lift heel, but standing lift heel. For people with high training level, sitting and lifting heels is the best choice. In addition, if you want to increase the thickness of the muscles at the back of the calf, don't forget to do the donkey-riding lift heel exercise. The secret of stovepipe is that if you want stovepipe, you must first check whether the muscles of your calf are slack or tight. If the muscles are tight, it will be more difficult to lose weight. Therefore, the first leg reduction plan should start with relaxing the firm calf fat. Methods 1 On weekdays, you can sit on the ground, lift one foot to a right angle, and beat your calf with your fist for 5 minutes on each side. Method 2: When you have a holiday, you might as well put the bath salts on the market into the bathtub, let your calves soak for a while and relax your muscles. Pat the calf after bathing to speed up blood circulation. Step 2: Strengthen the fat-reducing and tightening exercise When the calf begins to become soft (or naturally slack), the next round of weight loss work is to strengthen the fat-reducing and tightening effect, and you can do some shaping exercises every day. Sports (1) 1. Place the front end of the foot on a raised platform and press the foot down as far as possible. 2. Then the calf stands on tiptoe to lift the whole person hard. Repeat this set of movements rhythmically, 20-30 times, try to stand up and press down as hard as possible, preferably a little sore. You can put one hand on the bracket to keep your balance. Exercise (2) 1. Lie on the ground, straighten your feet up at 90 degrees to your body, cross your instep with a long towel, straighten your hands and stand on tiptoe. 2. Press the towel hard with both hands and press the soles of your feet at the same time to keep your hands and feet straight. Repeat this action for 40 times, and you can tighten the calf and make the lines more slender. The third step: finally sprint stovepipe into the final stage. Of course, we must speed up the slimming effect. You might as well buy some stovepipe cream and stovepipe products to help your helper, which can moisturize your legs and make your legs glow! Besides massage, proper eating habits can also create beautiful legs. 1. Vitamin E helps to eliminate edema. Poor blood circulation can easily lead to edema of feet. Foods containing vitamin E help to speed up blood circulation and prevent leg muscles from relaxing. Foods rich in vitamin E include almonds, peanuts and wheat germ. 2. Vitamin B accelerates metabolism. Vitamin B 1 can convert sugar into energy, while B2 can accelerate the metabolism of fat and eat more foods rich in vitamin B, such as mushrooms, sesame, tofu, peanuts and spinach. 3. Eat less salt to get rid of edema. Eating salty food often makes it easy to accumulate too much water in the body and form edema, which is easy to accumulate on the calf. In addition to reducing the absorption of salt, you can also eat more foods containing potassium, because potassium helps to excrete excess salt in the body. Potash-containing foods include tomatoes, bananas, potatoes and celery. Legs: 1) Massage: 1 > As long as you take a little time before going to bed every night, sit in a chair and put your right foot on your left knee. Put your hands on your right ankle and press hard for 3 seconds. Then massage from ankle to calf in the same way, and then massage with left foot. (Massage and exercise to build beautiful calves) 2 > Softening fat: sitting posture, with one leg bent on the chest and the other sitting cross-legged. Try to relax your body and massage from ankle to knee with your palm to eliminate tension: knead your calf with both hands at the same time and push it from bottom to top. Elasticity: hit the bullet with the empty palm to eliminate fatigue and increase elasticity. 2) Stretch your legs: 1 > Face the chair (a table is enough, just find one that suits your height), and the distance is about 70cm. Put your hands on the edge of the chair and don't bend your elbows. At the same time, the knees should be straight, and then the heels should move up and down. You will feel the calf's flesh squeezing. This action is similar to "standing one meter away from the wall, keeping the plane of your feet from the ground and leaning your hands against the wall." At this time, you will feel the feeling that the calf muscles are stretched, and the heel must never leave the ground. " They're all pinching your calves. Choose what you like to do! 2 > Put your feet on the ground, put your hands on the ground in front of your feet (if you can't reach the ground, you can also put them on something stable in front), lift your left leg, and your body weight falls on your right foot to keep up (cock your toes), and you feel your calf twitching. 3 > Stand on the edge of stairs or other objects more than 20 cm high (stand firm! ), hold the wall and let the heel hang. Slowly stand on tiptoe, stop at the highest point, and then lower your heel at the same speed until the lowest point. You need to do it at least six times at a time, you can take a break before continuing, and you can increase the number of times according to your personal situation after you are proficient. (This is also very famous: standing on the half step, the radish is reduced by half is its formula. About stairs: you can get skinny legs when you stand on tiptoe and go upstairs, and you can improve PP by going to two platforms at a time. Stand with your feet together, put your hands on the ground in front of your feet, lift your left toe and lift your right toe. Good ~ ~ ~ ~ ~ 3) Lie on your side and support your upper body with your elbows; Legs together, legs and toes taut. Lift your leg to the limit (remember to stretch your toes) and keep the other leg still; Restore, repeat 5 times. Lie on your side in another direction and repeat the action. (Personally, I think it's just stretching, and I can stovepipe after a long time. 4) Exercise the ankle joint to remove subcutaneous fat easily. Hold the ankle with one hand and the toe with the other hand to make it rotate. Turn right 10 times, turn left 10 times, alternately. If you do this exercise often, you will be very active and have a relaxed pleasure. When you exercise, you will feel your calves moving. 5) Hold the chair handle or table corner for ankle correction. It has a tightening effect on the more developed muscles on the calf. After the muscle is strong, it can prevent the formation of subcutaneous fat. Repeat 10-20 times. Remember to stretch the calf muscles after exercise. 6) Lift the heel with both feet together 10 times, toe together, heel separately 10 times (the action is the same as the internal splayed foot), lift the heel with one foot closed 10 times, and change the foot 10 times. According to Sherbin's tutorial, it's very thin, so you can't ignore stretching, or you'll grow muscle blocks. ) 7) When standing, lift the toes on one leg 10 times and change the legs 10 times. Sit down with your legs flat and hook your toes 20 times. (Don't leave your feet on the ground, hook your toes hard) 8) Bounce off: When walking, your toes touch the ground, and immediately lift your heels for another toe to walk. Exercise at any time and stretch at any time.