The spherical calf is really uncomfortable!
It is difficult to lose weight, and calf muscles are more difficult to remove? Girls are eager for a pair of long straight legs. Fat can be reduced through diet and exercise, but calf muscle lines are extremely difficult to handle, which is a nightmare for girls who have practiced track and field teams before. Wearing high heels is totally ugly!
How can we make the muscular calf thin and the lines straight? ELLE visited Jan Cho, a senior personal fitness trainer, to introduce several effective stretching exercises and bid farewell to radish legs! Let's see. ...
Major calf muscles
The calf contains two main muscles: gastrocnemius and soleus. Gastrocnemius is the most obvious muscle on the surface of calf. If this muscle becomes strong, there will be obvious bending at the back of the calf. For girls who are looking for tall and straight, what they want to improve most is this muscle. The soleus muscle is located deep in the calf and below the gastrocnemius muscle.
The cause of calf formation
The formation of muscular calf is partly influenced by acquired factors, such as often wearing high heels, insufficient stretching after high-intensity exercise or incorrect running posture, which will make calf muscles firm. In fact, as long as you do more stretching for the calf, the muscular calf lines can be significantly improved.
Bend forward and stretch backward.
Forward and backward stretching are the simplest leg stretching movements, which can be done anytime and anywhere. First, hold the railing or wall with your hand, bend your right foot forward 90 degrees, straighten your left foot backward, and try to touch the ground with your left heel. At this time, you will feel the stretching of your left foot and calf, keep this stretching action for 10 ~ 15 seconds, then change your left foot forward and stretch your right foot and calf. It is recommended to repeat 2 ~ 3 groups on each leg.
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Roller calf extension
Drum is a very good auxiliary tool for calf stretching, which will cause obvious pain when doing it, but the tight muscles will feel more comfortable after being pressed by drum! At the beginning of the action, sit on the ground, press your hands on the ground to support your body, put your calf above the roller, put your left foot on your right foot after stabilization, and then move your body back and forth. During exercise, the position of the calf is pressed by the roller through gravity, thus helping to relax the tight muscles behind your calf. You can change your left foot after stretching your right foot.
Dog pose under yoga
The downward dog style of yoga is helpful to improve the calf line, at the same time, it can also develop the back, stretch the whole leg and relax the diaphragm deeply.
At the beginning of the action, you can make a wooden board with your palm supported, then push your hips back and press your back down until your feet are close to the ground. At this time, you will feel the muscles at the back of your calf stretching. Keep the action 15 ~ 20 seconds, and then restore. You can do 3 ~ 4 groups at a time.
Sit back and stretch forward.
Kneel on one knee first, then move your upper body forward, press your hands on your sides, and then slowly straighten the soles of your feet on the ground and hook them. At this time, you will feel the feeling of calf stretching. If possible, try to hold your hands on your calf, keep this action for 10 ~ 15 seconds, and then change your other foot. Repeat the action 2 ~ 3 times on each side.
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Don't be afraid not to exercise.
The above four actions of stretching the calf can be done every day, especially after wearing high heels, after exercise, or when the calf feels strong, you may wish to do more groups. Stretch the calf more, and the lines will become straighter and more pleasing to the eye. Don't stop exercising because you are afraid that your muscular calves will become stronger, which will put the cart before the horse!