How can I thin my legs?
First, stretch the calf.
The first action: standing and stretching
Find a stair, street edge or pedal higher than the ground, and lift your toes at the height of the steps so that you can feel obvious stretching on the back of your calf. If the tension is not obvious enough, you can lean forward slowly and feel the tension increase. Generally, one leg stretching 15-30 seconds, 3-5 groups each time, 2-4 times a week.
The second action: elastic belt stretching.
Sit on the mat, straighten your legs, tie the elastic belt at the ankle of one foot, and pull the other leg towards the abdomen with both hands. At this time, the calf will feel stretched. Generally, one leg stretching 15-30 seconds, 3-5 groups each time, 2-4 times a week.
Second, massage to relax the calf.
The first action: thumb massage
Lie prone on the mat with a foam shaft under your ankle. Apply some massage oil to your calves. Hands and thumbs overlap, press down, fingernails are a little white, indicating that the strength is appropriate. Push up along the calf, and you will feel sore at this time. Massage the inside, outside and middle of the calf for 2-3 minutes. If some places feel particularly sore, you can focus on massage.
The second action: palm massage
The posture is like the first movement, with hands folded on the calf like butterflies, and the front palm is aligned with the back palm. Press your hands inward at the same time and slowly press the whole calf upward. 2-3 minutes each time. Besides doing the stretching and massage mentioned above, you should also pay attention to your standing posture, sitting posture and walking posture. Many calves produce muscles because they are not paying attention at ordinary times, which makes the calves bear extra strength or extra strength. In the long run, it will "use in and waste out", and the muscles here in the calf are extremely developed. Stand up straight and don't bend your legs; Sit up straight and keep your calves straight; When walking, hold your head high, keep your body straight, and keep your thighs and calves straight. Always pay attention to standing posture, sitting posture and walking posture, which can play a positive role in maintaining a beautiful calf curve.
How to stovepipe
Often wearing high heels, not relaxing after running, abnormal posture, and many other reasons will make the calf thicker. The causes of calf and muscular leg are mostly caused by shortening and contracture of calf muscles. Therefore, to reduce the muscles of the legs, it is mainly necessary to restore the length of the muscles. The muscle of calf is triceps brachii, which consists of gastrocnemius and soleus. Among them, gastrocnemius is a double joint muscle, which is located in the superficial layer of calf. Soleus muscle is a double joint muscle, which is deep in gastrocnemius muscle. Therefore, they need to be trained in different ways. To restore muscle length, we mainly use traction, usually slowly, slowly to a position with strong traction, and then keep it at 15 seconds. Do 6 to 8 groups every day. If you want to exercise, then stretch 3 to 5 groups. Generally, it will be effective if it lasts for about 3 weeks. Gastrocnemius stretching. As mentioned above, gastrocnemius is a double joint muscle, that is, it spans the knee joint and ankle joint, and has the functions of knee-ankle flexion and plantar flexion. Therefore, when pulling muscles, keep the two joints moving in opposite directions. That is, stretch your knees and bend your ankles. Soleus muscle stretching. Similarly, because the soleus muscle is a single-joint muscle, it only spans the ankle joint, so to fully stretch this muscle, you can stretch it by bending your knees. The action is shown in the figure below. In the case of bending your knees, try to bend your ankles. In addition to stretching, calf muscles also need to relax. It is recommended to use foam shaft to relax. The action is shown in the figure below. When scrolling, be careful to move slowly, and the bigger the amplitude, the better. The position with pain points can be maintained for a period of time. At least 10 minutes every day. Stick to it for 2 to 3 weeks and you will see the effect.
How to stovepipe
1. Ride in bed at night: This action is very simple, that is, lie on your back in bed, and then lift your legs and pedal in the air as usual. Do this action in three groups every day, each group 100 times, and kick each time.
2. Do three groups of leg lifts every day: leg lifts are the most laborious way to run, that is, lift the legs very high and make the thighs parallel to the ground once at a time. Each group should do 150 such exercises, three groups a day, which takes about 20 minutes, so that leg lifts can not only make our thighs slim down, but also help our vital capacity, waist and calves to some extent.
3. Stick to squatting for 65,438+05 minutes every day: Squatting is not an ordinary squatting step, not standing still when squatting, but swinging your legs from side to side when squatting, just like dancing, so it is particularly tiring to stick to it for one minute. After 15 minutes, the thigh will feel very sour, and then it will itch a little. These are fats and indigestible substances burning in your thighs.
Slender-legged coup
The first trick is to focus on leg hydrotherapy
Leg edema is the most common "fourth problem". Waste and toxins accumulated in the legs, together with body fluids trapped in the legs due to gravity, will directly lead to edema and obesity in the legs. If you can't take a bath every day, you can often give the calf a comprehensive concentrated SPA with warm water, which can also eliminate the edema of the calf and restore the slender calf.
The second measure is slimming tea stovepipe method.
Aromatic compounds contained in slimming tea can dissolve fat and prevent fat from accumulating in the body, while vitamins B 1, C and caffeine in tea can increase gastrointestinal peristalsis and reduce the intake of fat and cholesterol. Tea polyphenols in tea have the functions of improving metabolism, antioxidation and scavenging free radicals. Many triglycerides can decompose lipase and activate protein kinase, thus reducing the accumulation of fat cells, thus achieving the effect of losing weight.
The third measure is to eat and reduce your legs.
1, vitamin e helps to remove edema. Poor blood circulation can easily lead to edema of the feet. Foods containing vitamin E can help accelerate the development of foods rich in vitamin E, including almonds, peanuts and wheat germ.
2. Vitamin B accelerates metabolism. Vitamin B 1 can convert sugar into energy, while B2 can accelerate the metabolism of fat and eat more foods rich in vitamin B, such as mushrooms, sesame, tofu, peanuts and spinach.
3, eat less salt to edema, often eat salty food, easy to accumulate too much water in the body, form edema, easy to accumulate on the calf. In addition to reducing the absorption of salt, you can also eat more foods containing potassium, because potassium helps to excrete excess salt in the body. Potash-containing foods include tomatoes, bananas, potatoes and celery.
The fourth move massage
Massage is the most direct and effective way to shape the legs. It can stimulate acupuncture points on the legs, promote blood and lymphatic circulation, expel toxins, eliminate obesity, and regulate hormone secretion by stimulating important acupuncture points distributed on the legs.
The fifth trick is the magic ball.
While eliminating leg fat, we should also exercise calf muscles. Teach you a simple method, and two billiards-sized fitness balls will allow you to exercise your leg muscles at any time.
The sixth trick: sleep
It may be incredible to see this title. Changing the sleeping posture can also reduce the burden on the calf. The method is to raise the level of legs slightly above the heart with a thin quilt at the end of the bed.