However, we can't change the muscle shape of calf only by foam shaft. First of all, we should find out the cause of massive muscles in the calf, try to avoid this shape again in daily life, and then combine stretching and massage rolling to get better results.
The main muscles of the calf are gastrocnemius and soleus, in which the muscles of gastrocnemius start from above the knee. If the shape of this part of muscle is too developed, it will appear wider, and the action of stimulating gastrocnemius muscle is common in standing and standing for a long time.
On the contrary, the soleus muscle starts from below the knee, which is more slender in shape. The most common action to stimulate the soleus muscle is the action that can only be done when the knee is bent, but this posture is difficult to see in daily life. Therefore, the reason why the calf is too thick is that there are too many actions to stimulate the gastrocnemius muscle and too few actions to train the soleus muscle in daily life, which leads to more and more obvious slender "block" muscles.
1, reduce the excessive action of stimulating gastrocnemius, and combine stretching, massage and other means;
2. Strengthen the training of soleus muscle and coordinate the overall muscle proportion;
Sit with your heels up.
Sit on a dumbbell stool or other stools, keep your torso straight and tighten your abdomen;
Stand on tiptoe, keep your knees bent, keep 1-2 seconds at the highest point, and then slowly fall back to the initial position.
3. When walking or exercising, pay attention to tightening the abdominal core, which can share the excessive pressure on the legs and will not cause too much burden to the parts below the knee.
Can be thin, this pro test is effective! The main muscles of our calves are gastrocnemius and soleus. Gastrocnemius is spherical, which mainly determines the shape of our calf. The soleus muscle is long and flat, which can lengthen long legs visually.
Our legs are thick because gastrocnemius is thicker than soleus. The ultimate meaning of stovepipe is to make gastrocnemius less developed.
Self-massage can be a very effective foam shaft. The main principles are:
Applying its own weight to a specific muscle group through the foam shaft can effectively massage deep tissues, which has a very good effect on loose and tight muscles and fascia. The effect is much better than stretching, which can stimulate and massage muscles and fascia that ordinary stretching can't involve, so as to achieve the effect of stovepipe.
The trigger point of foam shaft releasing myofascia and muscle.
Foam shafts are mainly used as relaxation tools. Unlike stretching, the foam shaft relaxes the myofascia.
Myofascium is a regular reticular membrane wrapped around muscles. Repeated muscle movement or isometric contraction will make the myofascia tense, disrupt this regular arrangement, and even attach to it, causing muscle tension and pain.
Normal myofascia, arranged regularly and elastic.
Myofascial problems, confusion, adhesion, binding muscles, causing pain.
The trigger point can be imagined as the aggregation point of muscle fibers. Normal muscle fibers are arranged very regularly. Only when there is a problem, the muscle fibers will be intertwined to form a muscle knot. Relaxing this point with a foam shaft will be particularly painful. And this pain point is also one of the causes of various chronic pains. We can untie this knot with a foam shaft.
As the most frequently used muscle, calf muscle group is most prone to myofascial tension and trigger point.
Relaxing myofascia can give muscles more room to grow, prevent some chronic pain, and relieve muscle fatigue and swelling for people who have not relaxed for a long time.
Compared with ordinary massage, the relaxation effect of foam shaft on muscles is similar, but it is better than fascia.
Fascia is a protective film that wraps muscles. After exercise, muscles and fascia will be tense. The tight fascia wraps the muscles, and the muscles can't relax, just like wearing a tights. The foam shaft covers the muscles around the body in a large area, and the muscles can't relax just like wearing a layer of tights. Pressing and rolling the foam shaft on the body can relax the muscles and fascia at the same time. Muscles and fascia can be relaxed at the same time.
After using the foam roller and stretching the calf for a long time, the calf will really become thinner. Personally, I am a star with thick legs. In the past month, I have been jogging for 30 minutes every day, and then the foam roller+stretching, the calf circumference has been reduced from 34 to 32, and the thigh circumference has been reduced from 54 to 52. Although it is only a small 2 cm, it has made me take a big step. I believe you can do it, too. Let's work together!
Foam rollers also need to be used correctly:
1. Keep your body straight.
2. Relax your ankles and make sure the target muscles are soft.
3. Push up and down with your shoulders and elbows. It is forbidden to lift your hips or bend your hips.
4. Focus on the target muscle as much as possible.