If you want to thin your calf, you must first check whether the calf muscles are loose or tight. If the muscles are tight, it will be more difficult to lose weight. So the first step is to loosen the strong calf meat.
On weekdays, you can sit on the ground, raise one foot to a right angle, apply slimming products that promote microcirculation, tighten skin and eliminate fat, beat your calf with your fist, or massage with your palm for 10 minute on each side.
Before doing the following stretching and slimming exercises, it is best to do 10 minutes of aerobic warm-up, such as skipping rope and sprinting, so that muscles can be fully active and the effect will be much better.
Action: Sit and lift your heels.
Keep your body posture fixed on the instrument and your legs slightly bent. The most important thing is to keep your knees still and control your movements with your ankles. Once you get up and down, you can do 12- 15 times as a group (depending on the slight acidity of the calf), and do 15-20 groups each time.
● Function: It can tighten calf fat.
● Tip: Knee joint fixation is the most important thing, otherwise you are trampling with the whole body strength, and the exercise effect of the calf will be greatly reduced.
Action b pedal stretching
The support legs are slightly bent. Try to reach the toe of the other leg with your hand, break it up, keep still, and breathe at a constant speed 10 seconds or more. Do it about 20 times.
● Function: Help you adjust the height and improve the exercise effect.
● Tip: If you feel that the ligament cannot be pulled open, you can do it on the flat ground. This group of actions can be warm-up actions before exercise or cooling down after exercise.
Action C Standing posture, raising heels
Stand up straight and keep your waist tight. People try to feel that they are pulling up, with their knees slightly flexed and their calves tightened. They do tiptoe exercise under heavy load. At the same time, the chest is fully opened and the weight is lifted with the strength of the whole body instead of the arm. 15 times as a group, do 2 groups.
● Function: make the calf tense, exercise the abdomen, and make the muscles of the whole body tense.
● Tip: The purpose of carrying weight is to achieve better exercise effect. You can take a bottle of mineral water in each hand instead, but don't let your hands lift off your shoulders.
Action d fitness ball leg lift
Put your feet on the fitness ball, keep your body flat, push the ball as far as possible, and then slowly reach back. Hand shape helps your body keep balance. 10 times, 5 groups left and right.
● Function: Stretch the calf, increase the coordination of the leg and the sense of balance of the whole body. Do you think you are dancing ballet?
● Tip: Fitness balls help you control your direction, assist in exercise, and push far and near according to your own conditions. Just do your best.
Action e fitness ball leg control
Sitting on the fitness ball, the abdomen is stable, the upper body does not sway, one leg is naturally seated, the other leg is raised at 90 degrees with the upper body, and the toes are stretched 1 min. Alternate your legs and do it 20 times each.
● Function: This action not only exercises the calf, but also has a good shaping effect on the thigh.
● Tip: Keep breathing steady and move at a constant speed. Don't rush in and out.
Move f to lift the legs on the mat.
Lie on your side, keep your back tense, and control your body with your abdomen. Lift your legs up and forward, lengthen your toes when you lift them, and hook your toes when you take them back. Lift your legs as slowly as possible and keep a constant speed. A group of 20 times, left and right groups of 2-3.
● Function: Use control to make calf muscles tense, and at the same time exercise the abdomen and back.
● Tips: Inhale when stretching your legs, exhale when recovering, keep your leg muscles tense when your legs take off and land, consciously feel the muscle tension, put your feet on the fitness ball, put your body flat, push the ball as far as possible, and then slowly stretch back. Hand shape helps your body to maintain balance. 10 times, 5 groups left and right.
● Function: Stretch the calf, increase the coordination of the leg and the sense of balance of the whole body. Do you think you are dancing ballet?
● Tip: Fitness balls help you control your direction, assist in exercise, and push far and near according to your own conditions. Just do your best.
Action g fitness ball leg lift painting
Lie prone on the fitness ball, lift one leg and draw a semicircle in the air. Do left and right 15-20 times.
● Function: Make the calf slender, and at the same time make the buttocks firm and upturned!
● Tip: Pay attention to speed control and enlarge the diameter of the semicircle as much as possible.
Movement completion
After exercise, each group should stretch and relax in time, so that the calf will be elastic, not stiff, and will not form large muscles. In addition, sticking to firming cream and lotion can also help you keep your leg skin young and delicate.
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Six moves to reduce legs by beautiful leg scenery
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Wearing boots is very popular this season, but it's a pity that many women can only watch and sigh, all because they have a pair of thick and strong "elephant legs". Even if the boots are beautiful in style, they can't be zipped up after being put on. The scene is really rude.
If you want to have a pair of slim and beautiful calves, you should always do calf "slimming exercise" from today, so that you can shine when you put on beautiful boots to meet people!
Poor blood circulation, thick legs
Nine out of ten girls say they have fat calves. In fact, the calf can be regarded as one of the most difficult parts of the body. Because the calf is an important support of the whole body weight, it must have a certain "weight". At the same time, many OL exercise less, stand too much or sit too much, which slows down the activity of blood and lymphatic system in the foot and causes poor metabolism, which is easy to cause edema or excessive fat in the calf.
Step 1: Relax your strong calves.
In fact, if you want to thin your calves, you must first check whether the muscles of your calves are slack or tight. If the muscles are tight, it will be more difficult to lose weight. Therefore, the first leg reduction plan should start with relaxing the firm calf fat.
Method 1
On weekdays, you can sit on the ground, lift one foot at right angles, and beat your calf with your fist for 5 minutes on each side.
Method 2
When you have a holiday, you might as well put the bath salts on the market into the bathtub, let your calves soak for a while and relax your muscles. Pat the calf after bathing to speed up blood circulation.
Step 2: Strengthen the campaign of reducing fat and tightening.
When the calf begins to become soft (or naturally flabby), the next round of weight loss work is to strengthen the effect of reducing fat and tightening, and you can do some body-building exercises every day.
Exercise (1)
1. Place the front end of the foot on the raised platform and press the foot down as far as possible.
2. Then the calf stands on tiptoe to lift the whole person hard.
Repeat this set of movements rhythmically, 20-30 times, try to stand up and press down as hard as possible, preferably a little sore. You can put one hand on the bracket to keep your balance.
Exercise (2)
1. Lie on the ground, straighten your feet up at 90 degrees to your body, cross the instep with a long towel, straighten your hands and stand on tiptoe.
2. Press the towel hard with both hands and press the soles of your feet at the same time to keep your hands and feet straight.
Repeat this action for 40 times, and you can tighten the calf and make the lines more slender.
Step 3: finally sprint stovepipe.
Of course, the final stage is to speed up the slimming effect. You might as well buy some stovepipe cream and stovepipe products to help your helper, which can moisturize your legs and make your legs glow!
Dietary method for eliminating edema
Besides massage, proper eating habits can also shape beautiful legs.
1. Vitamin E helps to eliminate edema.
Poor blood circulation can easily lead to edema of the feet. Foods containing vitamin E help to speed up blood circulation and prevent leg muscles from relaxing. Foods rich in vitamin E include 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 eliminate edema
Eating salty food often makes it easy to accumulate too much water in the body and form edema, which is 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.
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1. Step on the threshold with your heel, then sink your heel, tighten your legs, lift your hips and straighten your knees. Heel up and down for 4 times, stay for 10D 15 seconds and then practice repeatedly.
2. Hold the back of the sofa with both hands, with the heel of the right foot sinking hard to the ground, the left leg bent into an arch, the hips pushed forward, the back vertical and the shoulders straight.
3. Sit on the sofa with your back straight, your legs together, your knees straight down, your legs hooked hard, and your hands can hold your toes as much as possible.
4. Sitting on the sofa, the left knee joint is bent, and the left hand grasps the heel, while the spine is straight, and the left knee joint stretches straight up.
5. The feet are in a big T-step, the left leg lifts the heel off the ground, and the abdomen inhales. The little toe of the left leg touches the knee joint of the right leg, and at the same time, the knee joint of the left leg opens and stretches.
The muscle roots of the knee and ankle are stronger. Sit in a chair with one leg bent on the other thigh and straight. The muscles of the calf must be tense. Do it on one foot 10-20 times and practice repeatedly. You can practice in the office or at home by yourself.
2, exercise the ankle, easily remove subcutaneous fat. One hand holds the ankle, and the other hand holds the toe to make it rotate. Turn right 10 times, turn left 10 times, alternately. If you do this exercise often, you will be very sensitive to internode activities, and your steps will have a faint pleasure.
3. Tighten the calf muscles.
Hold the chair handle or the corner of the table and straighten your ankles. It has a tightening effect on the more developed muscles on the calf. After the muscle is strong, it can prevent the formation of subcutaneous fat. Repeat 10-20 times.
1, standing posture, hands naturally drooping, feet open shoulder width.
2. Lift your heels slowly with both feet at the same time, stand on tiptoe, and then slowly lower your heels.
3, it can be repeated 10 times.
Efficacy: It can eliminate Robb's legs and make the legs slender.