Can you lose weight by running with thick legs?
Theoretically, running can make the calf thinner, but running won't make the calf thicker. Look at those marathon runners' bodybuilding calves, and you will know that running will only make them thinner, not thicker.
However, running thin legs is more suitable for fat legs, not necessarily for muscle legs, especially for thin muscle legs. It is better to try to choose other ways. (Of course, there are few calves with pure muscles, which is related to personal physique. )
However, if you have a normal scientific figure or are overweight, you don't need to worry about this. Moderate aerobic jogging helps to lose weight. At the same time, it also has some exercise for calf muscles.
Muscle-type calf: the calf meat is hard, and the skin at the calf position is pinched by hand, and a layer of skin squeezed out is muscle-type.
Obesity of calf: too much subcutaneous fat, that is, too much calf fat. If you pinch it by hand, it's a handful, and there's orange peel.
Why do some people think that running calves are getting thicker?
People think that the thickening of the calf after running is mainly due to the following illusions or factors:
1 or the illusion of fatigue.
Some people feel tired and nervous when running, so they think their calves are "getting thicker". In fact, this may just be an illusion.
2, just lactic acid accumulation
Some people feel that their calves are hard after running and think it is muscle growth. In fact, it is only caused by the accumulation of lactic acid caused by exercise. I can't believe that after two days, I measured my leg circumference and it didn't get thicker.
It is caused by wrong operation.
The wrong running method will cause the calf to thicken. For example, high-intensity, intense anaerobic exercise may make the calf grow muscles, leading to the consequences of leg thickening, while aerobic exercise consumes sugar, fat and amino acids in the body and only subtracts excess fat.
How to judge whether a person's exercise belongs to aerobic exercise: when the heart rate is between (220- age ×85%) and (220- age ×65%), it belongs to aerobic exercise, and when the heart rate exceeds (220- age ×65%), it belongs to anaerobic exercise. Sugar is decomposed into lactic acid through anaerobic fermentation during anaerobic metabolism, which can make muscles tired and sore.
How to run to stovepipe correctly
1. Be sure to warm up before running.
Leg exercise is the most common when running, so you must do more leg warm-up exercises before running, such as lunge, kicking, kicking and so on. This will allow the leg muscles to enter the "ready" state and avoid pulling the leg muscles after the official start.
In addition, warm-up exercises consume sugar, so that you can enter the functional state of fat consumption in advance when running, improve the efficiency of fat burning, and make your legs lose weight faster.
2, jogging is better than running, stovepipe.
If the purpose of your running is to reduce fat, then it is recommended that you take the form of jogging. Especially those who are prone to gain muscle, they should slow down when running. When the running speed slows down, you are doing aerobic exercise. After running for 20 to 30 minutes, your body will burn fat to gain energy.
When running fast, it is in an anaerobic state, mainly consuming sugar for energy supply. The effect of reducing fat is not obvious, but it is good for muscle exercise. So, if the speed is too fast, it will be more difficult for you to lose weight, but it will be easier to gain muscle.
3. Running posture and landing should be correct.
Running posture is also very important for stovepipe, especially for landing skills. Many MM runners will land on the ground with their front paws, so it is easy and effortless to run. The correct way to avoid calf thickening is to try to land on the heel first, and then roll from the heel to the sole of the foot. Running in this way can reduce the pressure on the ankle and avoid injury.
Also, when your foot touches the ground, the knee joint should be slightly bent, not straight, which has a buffering effect on the knee joint and can stretch the calf, and the calf muscles are not strong, so that the running mode will not thicken the calf.
You must stretch the calf muscles after running.
Stretching after running is mainly to relax calf muscles and reduce their tension. In addition, stretching can make muscles look more linear and legs look straighter and thinner. Recommend a set of effective actions to stretch the calf after running:
(1) Stand up straight, with one leg back as far as possible, the sole of your foot on the ground, your back leg straight, your front leg bent and your body vertical. Try to pull your arm back. Hold on for 8- 12 seconds, change legs and do it again.
(2) Stand up straight, with one leg stretched forward and kept straight, the hind legs bent, the body slightly stretched forward, and the arms tightened in front. Hold on for 8- 12 seconds, change legs and do it again.
(3) Stand up straight, lift one leg, grab the shoes with your hands, and try to get close to your hips. Keep your hips balanced, your knees together, and your upright legs slightly bent. If you have trouble keeping your balance, you can hold the wall or chair. Hold on for 8- 12 seconds, change legs and do it again.
Tips: Generally speaking, the time required for a full set of stretching exercise is about 10- 12 minutes. When you do this, you can open the joints and ligaments of your body. But it should be lengthened or shortened according to the temperature of the weather at that time. Feel the temperature rise, but keep breathing smoothly.