1, the problem of stretching motion
It has long been recognized that stretching after exercise can reduce muscles and prevent leg thickening. Many people are convinced of this. However, some studies have shown that stretching after exercise will increase the synergy of muscles, make muscles in a state of easier growth, and increase the circumference and volume of muscles.
There are two important muscles on the calf, one is called gastrocnemius, which is what we usually call calf. This muscle mainly helps us stand, walk and jump. The other muscle is soleus muscle, which is deep in the calf. Can visually lengthen the calf. Generally speaking, gastrocnemius is more developed than soleus. In this way, visually, the calf will protrude and the legs will be thick. At this time, if you do some stretching exercises and exercise soleus muscles, the two muscles will be balanced and your legs will be thin.
At this time, some people may want to be lazy, saying that if this is the case, then don't exercise gastrocnemius at all, just let it not be so developed. So that the two muscles can be balanced. If you really think so, you are wrong. If you don't exercise the gastrocnemius at all, the gastrocnemius will be weak, the muscle strength will decrease, too much toxins and water will accumulate on the calf, and it will also make the calf thick and bloated. At this time, if you want to eliminate the edema of the calf, you must do some stretching actions to stimulate the surrounding blood circulation.
Some people do stretching exercises, but they make their calves smaller, mainly because stretching exercises are not done correctly. If your gastrocnemius is well developed, then the growth of gastrocnemius and soleus is unbalanced. You have to do some stretching exercises specifically for gastrocnemius, and that calf will only appear thicker. Therefore, whether stretching can thin your legs depends on whether you do stretching according to your own situation.
Of the two muscles, gastrocnemius and soleus, exercise can make the legs thinner than soleus. So if you want to stretch your legs, you should mainly strengthen the exercise of soleus muscle.
Action 1: buttress stretching
1. Stand with your feet slightly open and your palms pressed against the wall.
2. Open your feet back and forth, bend the front of your knees and lean forward. Keep the heel and head in line. Don't leave the heel behind, be sure to stick to the ground.
Action 2: Stretching in Sitting Position
1. The drafter sat in a comfortable seat with his right knee bent and his right foot held by both hands. Through the contraction of leg muscles, make feet and toes as close as possible to the body.
2. From the starting position, try to keep your feet away from your body. The soleus muscles contract for 6 seconds with the same length, then relax and take a deep breath. As you exhale, the leg muscles contract again, making your feet move in the direction of your body and strengthening the stretching of soleus muscles.
2. How to lose weight is more motivating?
1. Tell the world "I'm going to start fitness!"
This trick should be very useful for good-looking students ~ When you plan to start fitness, remember to announce your determination to the world first, send all social media to Weibo friends circle, and shout loudly in the office/class to let everyone know that "she is going to start fitness and lose weight!"
As we all know, there are not many people who can really stick to fitness and lose weight and eventually succeed. If you tell everyone about this decision, some people won't believe it, just wait and see your "joke". If nothing else, just for this tone, you have to stick to it! When time is really successful, you can strut and show off, and happily listen to people in your circle of friends who laugh at you and say, now you are in the same room ~
2. Calculate an "economic account"
Usually, buy buy knew that he was poor when he bought it, but when he got the fitness card, he was idle, forgetting that it was a waste of money? When you are too lazy to go to the gym, it is better to calculate the economic account: how much does the fitness card cost, how much does it cost to buy fitness equipment, how many times have you been there so far, and how much does it cost each time? How much money will you waste if you don't go once? You'll be heartbroken and unable to breathe. In order to get the price back, you have to climb to the gym and train well. It's worth it.
What? Just thinking like this doesn't make you feel strong enough? Then open your shopping cart and calculate how many bags, shoes and cosmetics you want to buy if you don't get a fitness card.
3. Keep your gym bag at hand.
Everyone may have had this experience: sometimes it is time to exercise, but I think that the things I came back from the gym last time have not been packed. If I want to start packing now, I will be in trouble. When I am ready, I may miss the time to go to the gym. Forget it. I'll go next time when I'm ready. Or I have to go to the gym after work, but I have to go back and get my gym bag at home. The key is that I don't want to go out once I get home, and the fitness plan has been pushed to "next time"
Well, making sure that the fitness bag and all the fitness equipment in it are within your reach can greatly promote you to go to the gym as planned. Remember to put away the fitness equipment to be used next time in time, bring your fitness bag and go straight to the gym after work, perfect ~
4. Get to know the gym coach or staff.
If you feel that your perseverance is not enough, try this trick. When you go to the gym, try to get on well with the tour coach, sports coach or beautiful woman at the front desk. For example, make eye contact with them often, smile or say hello when you see them, and remember to thank them when you leave. This will not only show your polite upbringing, but also blend in with them. If you are lazy for a while, the next time they see you, they will ask, "Why didn't you come to class recently?" And you will also find that it feels good to be affirmed and paid attention by them. If you don't come to class, you will feel stressed and have to come!
5. Change the training plan frequently.
Whether it's work or fitness, monotonous repetition day after day will always make people lose enthusiasm, so this one is suitable for entry-level players who have been trying their best for quite some time. If every time you go to the gym, it is the same routine: changing clothes, running to warm up and strength training, it will always be a fixed action. Running for 30 or 40 minutes after finishing, changing clothes and taking a bath is the most annoying thing. Think about it next time, I don't want to go again at all.
Monotonous and repetitive training will not only make people bored quickly, but also reduce the training effect. In this case, adding some freshness to the training is the only way to keep you going. Tired of running, try to join the aerobics class or spinning class in the gym with everyone. If you are tired of strength training, you can try to unlock some new moves, or explore changes in the moves you are good at, such as changing high-drop to challenging pull-ups, changing the standard hip bridge to one-legged hip bridge, and insisting on going to the gym. Doing so can ensure freshness every time ~
6. Deceive yourself to "go first"
Sometimes it's weird. Obviously, there is plenty of time, the weather is fine, and I am not injured or sick. Everything's fine. I can't seem to find any written excuse, but I just don't want to move. In order not to go to fitness, we began to find excuses to convince ourselves to be lazy this time, but the problem is that with the first time, there will be a second time and a third time, and the fitness plan will be a little bit in such unprincipled laziness. "
In dealing with such a situation, you are fooling yourself to "go to the gym first". Specifically, it is to deceive your mind: "I'm not in a good state today, so I can just go to the gym and practice and come back" and convince myself to get out of bed and walk into the gym first. When you really start training, you will not be interrupted as easily as you think, but will keep practicing, because the hardest thing is actually "coming to the gym". Now that this level has been overcome, you won't want to give up halfway.