How to thin legs in long-distance running? There are skills in running and landing, and the most important skill in losing weight in running. Many people touch the ground with their forepaws when running, so it's easy and effortless to run. When the front paws touch the ground, they will push, fold, send their hips and swing their legs. Move the center of gravity forward, scrape the ground and land. Repeat. But it is not suitable for people with thick calves. Let me recommend how to stovepipe for long-distance running.

How to stovepipe in long-distance running 1 1, how to stovepipe in long-distance running?

The correct way to avoid calf thickening is to land on the heel, and then jog with the whole foot on the ground. Because the foot brakes when it touches the ground, it slows down the running speed and naturally consumes fat.

Choose jogging for a long time, which can consume a lot of fat in the body. Jogging is not particularly intense, and it will not make the body too anoxic, which will help to consume fat, thus achieving the goal of stovepipe.

2. Run stovepipe to warm up.

It is considered that there is no need to do warm-up exercise before exercise, especially before running, which is especially important for leg stretching. Only by fully warming up and stretching in place can the calf be put into battle at its best.

Safe and effective basic muscle stretching activities can effectively reduce the risk of injury and improve muscle flexibility. Warm-up should account for 10% ~ 20% of the total exercise time. For example, 1 hour aerobic exercise, the warm-up time should be within the range of 6- 12 minutes. The heart rate during warm-up exercise can reach 60% ~ 70% of the maximum exercise heart rate.

3. What is aerobic exercise to burn fat?

The real time to burn fat begins after 30 minutes of continuous exercise, so running needs to last for more than half an hour.

In addition to the correct running posture, the slimming method to avoid calf thickening should also take jogging under low-intensity, rhythmic and long-lasting aerobic exercise to consume sugar and fat in the body. Don't mistakenly think that the more intense the exercise, the better the weight loss effect. It is wrong to focus only on the calories consumed in each exercise.

Jogging speed should not be too fast, heart rate should be controlled within the heart rate range of aerobic exercise, and it should not be too slow, otherwise it will not play the role of exercise. Generally, it is very suitable to control jogging at 6-8 km/h. Once the intensity is increased and accelerated, the calories consumed will indeed increase, but it will cause the calf and knee to be overburdened and the muscles to accelerate.

How to stovepipe the fastest?

Take more stairs: You can take more stairs to and from work. If your company is on the fifth or sixth floor, you can go directly to digest what you just ate after lunch and help your legs lose weight. Taking stairs can pull thigh muscles, promote blood circulation and promote fat burning. MM who wants to stovepipe, might as well take more stairs, which will give you unexpected surprises.

Balanced diet: A person's diet is very important. It is not only related to whether we are obese, but also directly affects our health. Don't eat too much junk food and eat less fried things. Eat more fruits and vegetables. They can supplement the vitamins and fibers that our body needs, effectively regulate the body and have the effect of stovepipe. MM who don't want elephant legs should pay attention. Diet, remember that healthy food is less oil and less salt.

Prevent the calf from getting thicker after running.

Soak your legs in hot water: don't just think that leg stretching is over. There is still one step away from the leg beauty plan, that is, insist on soaking your calves in hot water after running. Fully promote the blood circulation of the calf. Massage the calf with lotion after soaking. The choice of cream is not high. Apply it to the calf and massage from bottom to top, plus massage in circles until it is completely absorbed. After painting, gently pat the calf to relax the muscles completely.

Warm-up exercise: I believe it is unnecessary to do warm-up exercise before exercise, especially before running, which is especially important for stretching the legs. Only by fully warming up and stretching in place can the calf be put into the "weight loss war" at its best.

Aerobic exercise: You don't really burn fat until you keep exercising for 30 minutes, so running needs more than half an hour. It should be noted that it is wrong to think that the more intense the exercise, the better the weight loss effect. It is wrong to focus only on the calories consumed in each exercise. Generally, it is very suitable to control jogging at 6-8 km/h. Once the intensity is increased and accelerated, the calories consumed will indeed increase, but it will cause the calves and knees to be overloaded and the muscles to accelerate.

How to stovepipe in long-distance running 2 1. Massage the legs for about 10 minutes before running, so that the fat in the legs can be released, and then it is easier to consume the fat in the legs.

2. It is best to run indoors, keep your arms swinging and reduce the amplitude of leg swinging. This can not only consume a lot of calories, but also reduce the stimulation to leg muscles, which is conducive to shaping beautiful curves.

3. protein will promote muscle formation, and only take enough protein to maintain body function every day, especially after exercise, to avoid too much protein growing new muscles in the legs.

4. After running for 30 minutes, wash your legs alternately with cold water and hot water for 3 times. Remember to relax your legs after taking a shower, and relax and break up the tight leg muscles in time.

5. Relax within 15~30 minutes after running, massage the calf and stretch it for more than 15 minutes to completely relax the calf muscles. You can use your hands to form a circle, encircle the muscles of the calf and lift them up, from the ankle to the root of the thigh. Gently press the groin with the outside of the palm. Press 7 times on the knee socket with a little force. Press from the knee to the root of the thigh in the middle of the front side of the thigh.

6. Don't kick your toes too hard when running, otherwise it will cause calf tension and fatigue, and it will also increase the sense of expansion and make your legs look "thick".

7. Run at the intensity of jogging for 30 minutes to 1 hour. You will not adapt to it at first, and you will gradually reach this standard. Run at least three times a week. When the leg fat is reduced, the leg will become stronger and the leg circumference will be reduced accordingly.

Although running stovepipe can't have immediate effect, as long as the method is correct, it will always have good effect.