First, the correct stovepipe method
How to run with thin legs: You need to do warm-up exercises.
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% to 20% of the total exercise time. For example, 1 hour aerobic exercise, the warm-up time should be in the range of 6 to 12 minutes. The heart rate during warm-up exercise can reach 60% to 70% of the maximum exercise heart rate.
Maximum exercise heart rate conversion algorithm: 220 to age = maximum heart rate.
The best exercise heart rate exchange algorithm: maximum heart rate ×60% to maximum heart rate ×80%.
For example, a 24-year-old woman's heart rate during exercise is: 220 to 24= 196,196× 60% =17.6,196× 80% =/kloc-0. Then, the warm-up heart rate:196× 60% =17.6, 196×70%= 137.2, that is, her warm-up heart rate should be1/kloc-.
How to run can thin legs: running and landing have skills.
The most important skill of running to lose weight. 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. 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.
How to run can stovepipe: Aerobic exercise burns 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 while running: stretch the calf to shape the leg.
Stand up straight, with one leg back as far as possible, the sole of your foot on the ground, the leg behind you kept straight, the front leg bent, and the body kept vertical. Try to pull your arm back. Hold on for 8 to 12 seconds, and switch legs and do it again. People 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 to 12 seconds, and then change your legs.
Stand up straight, lift one leg, grab the shoes with your hands and get as close to your hips as possible. 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 to 12 seconds, and switch legs and do it again.
Stretching after exercise is the key point of calf shaping. Lazy people can completely give up the traditional leg lifting and pressing. A more convenient way is to stand one arm away from the wall, and then support it with a hand-held wall, so that the body forms a 30-degree angle with the wall. Stick to it for 5 minutes, and feel that the calf muscles are infinitely stretched, which can be adjusted according to the flexibility of your body.
How to run thin legs: hot water soaking legs promotes circulation
Soak your calves in hot water after running. You can buy a wooden barrel, soak your legs, listen to music and read books to fully promote the blood circulation of your calves. I'd like to recommend some recipes for soaking feet to relieve pain and fatigue and stovepipe beauty:
1, evening primrose 120g, decocted in water for 20 minutes, put in a bucket and soaked above the calf for 20 to 30 minutes, three times a week.
2. 50 grams of Uncaria, 30 grams of Prunella vulgaris and 20 grams of Lycium barbarum peel.
3, kusnezoff monkshood 10 to15g, the method is the same as above.
4. 50 grams of salvia miltiorrhiza and 50 grams of motherwort.
Second, five stovepipe skills
Kill skill one: gently scrape your legs with your feet.
1/3 Sit in a chair with your legs slightly apart, with your legs hanging to the ground and your left leg slightly lifted upward. Use the strength of your legs to push the knees of your right leg against the ankles of your left leg, and then gently scrape your legs from bottom to top until your legs are slightly hot. Practice the above actions alternately.
This can accelerate the burning of fat in the legs, make the legs more graceful, and thus cultivate slender legs.
Kill skill 2: standing stovepipe
Stand with your legs in tandem, straighten your body, and let your hands droop naturally. Kick your hind legs with the strength of your legs after running, keep this posture for 15 seconds, then slowly return to the original state, and kick after alternating exercise until your legs feel tired. This action can stretch your legs, and regular practice can build slender legs.
Kill skill 3: prone and stovepipe
Lie on your back with your hands straight at your sides. Cross your ankles and bend your knees. Lift your legs, straighten your knees, keep your ankles crossed, straighten your legs as much as possible and contract your thigh muscles. Hold it for a few seconds, then put it down. Repeat 3 groups, each group 15 to 20 times.
Kill skill 4: massage to reduce swelling
Keep your legs as high as possible for 2 to 3 minutes. Or massage the following parts:
(1) Knee joint, bend your legs and massage the medial folds of the knee joint.
(2) the calf, massage the middle position of the inside of the calf and the four fingers below the knee joint at the back of the calf with both hands.
(3) Ankle, massage the ankle bone inside the ankle to the top, about two fingers wide; Warm water and cold water alternating foot bath is also a good method.
Kill skill 5: diet and stovepipe
Essential nutrients for stovepipe food: vitamin A, vitamin E, potassium, calcium, vitamin B group and cellulose. These nutrients may be beneficial to detoxification and promote fat burning, all of which have the effect of stovepipe. Grapefruit, apple, kiwi fruit, banana; Vegetables such as wax gourd, spinach, cucumber, celery, etc. In the vegetable industry, it can be described as slimming ability; Beans such as red beans, mung beans, black beans and soybeans are the bane of fat, especially red beans, which can reduce swelling and diuresis and help eliminate leg edema.
Three or three days will make you thin your legs quickly.
1, squat. Do squats every morning and evening 100 times. This simple little gesture can reduce fat in many places, especially the calf, but the premise of doing this exercise is to keep even breathing.
2. Twist your waist. Stand naturally, relax your body, twist your waist according to the inverted figure of eight, pay attention to breathing during exercise, follow the breath, and persist in doing it every day, which will definitely have an effect, and such a little weight loss will not rebound.
Step 3 jump rope. Jump 500 times in the morning and evening every day, you can stovepipe your legs, and wrap plastic wrap 10 minutes after exercise, not too long, otherwise sweat will not come out, which is not good for your health. If you feel that stovepipe is slow, you can apply a little Bello (a slimming product that helps burn fat, but it is not recommended for students), not too much.
4. Shake your thighs. This action is difficult to do, but it is very effective. Relax and stand naturally, make a standing posture, and then start shaking your thighs. If you can persist for 2 minutes, it will be good, and you will feel the effect slowly.
5, massage. Massage the leg acupoints every day when soaking feet, and the order is from bottom to top. Massage leg bends and tap Zusanli and Chengshan points are also very effective. It may hurt a little at first, but you will get used to it in a few days.
Four or six tricks to teach you thin legs.
1. First, you need to keep your body in a relaxed posture and a standing posture, then slowly straighten one leg forward, and then follow the ground with your feet.
2. To maintain the posture of sitting in a chair, the waist pole needs to be straight, the hands need to be supported on the chair surface, the left leg needs to be bent, and the calf is vertical to the ground. You need to stretch your right leg forward slowly, keep the whole leg in a straight line, and hook the hips on the instep a little.
3. That would be easier. You can find a piece of paper, or a very thin book, and hold it with your knees. This action requires your legs to exert strength. Try to hold the book or paper with your knees, and then keep it for about 3 to 5 minutes. You will feel a little pain in your leg, which means it has worked. Many stewardesses thin their legs in this way.
4. The palms need to be close to the legs, the four fingers need to be close together, the thumb needs to hold the leg muscles as hard as possible, and then rotate from the heel to the lymph nodes at a medium speed, and the two hands need to rotate in the opposite direction.
5. When taking a bath, you just need to apply some shower gel on your legs, and then just find a table. Then you need to put one foot on it and rub your hands, but it takes a little effort. It is best to do it in this order from the thigh root to the knee and then to the calf. It is best to feel tired next door, and it is better to stop!
6. Being casual means standing at a distance of 30cm from the wall, then raising your hands horizontally on your chest, and then pushing the wall. First of all, the left leg needs to be backward or striding forward, and then the right knee needs to be bent to form a lunge, and at the same time, the left leg needs to be kept straight. Hold for 30 seconds and practice on the other side.
7. You can buy a scraping board similar to a horn. After each bath, apply some lotion on your legs, and then scrape gently from top to bottom, which plays a good role in stovepipe.