Yoga, the first leg weight-loss exercise of various stretching exercises. In the first section, sit on the ground with your legs parallel to the ground, lift your right leg, hold your feet with your hands, and try to touch your calf with your forehead. Then change the left leg, with the number of mouths "five, six, seven and eight", and do it alternately for 30 times (as shown in figure 1). In the second quarter, lie on your back, with your hands akimbo, your shoulders on the ground, your hips and upper body lifted vigorously, your right leg straightened, your left leg bent, and your legs alternated 10 times (Figure 2). 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.