1, running, jogging is stovepipe, running is long muscle. Therefore, it is necessary to maintain a speed of 3 minutes or a little slower every 400 meters and run for half an hour, which can not only thin legs, but also lose weight.
Take a hot bath after running for more than half an hour. Not only can you relax, but you won't exercise a lot of muscles.
3、 *** 。 If you want to lose a muscular calf, you must first turn the muscle into fat. Along the calf to the ankle, in the long run, it can not only shape the leg shape, make the leg look more symmetrical, but also lose a lot of meat.
4. Stretch the calf regularly every day, put the sole of one foot on the stairs, straighten it, and press the center of gravity down and forward. So your calf will be fully stretched. Alternately, it is enough to keep it for 30 seconds at a time.
5. Try to put the calf higher than the thigh when resting.
Question 2: Can running thin legs? How long does it take to run every day? Yes, more than half an hour a day, preferably 40 minutes. Don't stop, just jog.
Question 3: Can running make calves thinner? How can running make calves thinner? Many people like running but dare not run, because the more they run, the thicker their calves become. Is it the fault of running that the calf becomes thicker?
Running does make the calves thicker, and sprinters' calves are very thick; Running will also make your calves stronger and your legs more graceful. Marathon runners have thin calves. This is all caused by running posture and running intensity.
When running, if the forefoot touches the ground first or the whole foot touches the ground at the same time, it will cause damage to the tibia and knee joint in front of the calf, which will strongly strengthen the calf muscles and cause the calf to thicken; If the running posture is that the heel touches the ground as much as possible, then roll from the heel to the sole of the foot. Running in this way can reduce the pressure on the ankle and avoid injury. When the foot touches the ground, the knee joint should be slightly bent, not straight, which has a buffering effect on the knee joint and can also stretch the calf, but it is not strong on the calf muscles. This kind of running won't thicken the calf. When running, we need to use all our leg muscles to jump. Among them, the anterior thigh muscles are mainly used, but the calf muscles are inevitably used. In order to avoid radish legs, you can do some stretching exercises after running to relax tight muscles.
Even if the correct running posture is adopted, female friends will still feel that their calves are "thickened" when they first start jogging. This is because after regular running, their calves are very tired, stiff, stiff and nervous, which makes female friends have the illusion of thickening.
When it comes to running, many people think it is anaerobic exercise, but it is not. Running is anaerobic when it is intense, such as 100 meters, 200 meters, 400 meters and other sprints. Sprinters always land with their forepaws, which makes them run faster and requires strong calf muscles. Therefore, you will find that sprinters have thick calves. When the running intensity is low and the running time is long, it is anaerobic exercise such as marathon and other long-distance running. They run more than ten kilometers every day, and their legs will only be thinner and more symmetrical, not thicker.
Therefore, in addition to the correct running posture, the slimming method to avoid calf thickening should also adopt jogging with low intensity, rhythm and long duration aerobic exercise, which consumes sugar and fat in the body. Jog for at least 30 minutes and up to 1 ~ 2 hours. But the speed should not be too fast, and the stupid speed 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. Jogging for more than 20 minutes can not only exhaust glycogen in the body, but also utilize fat in the body. Because jogging is not very intense, it won't make the body suffer from excessive hypoxia, so it will help the consumption of fat, thus achieving the goal of losing weight.
It should be noted that people with large weight want to lose weight, which will have a greater impact on joints and will hurt knees and ankles, so it is not suitable for long-term single jogging. You can choose elliptical machine, mountaineering machine, rowing machine and stationary bicycle for aerobic fat-reducing exercise.
Question 4: Can running stovepipe thin belly? 5-minute running belongs to aerobic exercise, while the treadmill in the gym is an obvious weight loss exercise. Go to the gym to gain weight, and the coach reminds you not to practice running. . . . I can only hehe. .
Question 5: How long can you lose your legs after running? Choose jogging for a long time, which can consume a lot of fat in the body. Jogging is not particularly intense, and it will not make the body too anoxic, which will help to consume fat, thus achieving the goal of stovepipe.
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% ~ 20% of the total exercise time. For example, 1 hour aerobic exercise, the warm-up time should be within the range of 6- 12 minutes. The heart rate during warm-up exercise can reach 60% ~ 70% of the maximum exercise heart rate.
Maximum exercise heart rate conversion algorithm: 220- age = maximum heart rate.
The best exercise heart rate exchange algorithm: maximum heart rate × 60% ~ maximum heart rate ×80%.
For example, a 24-year-old woman's heart rate during exercise is: 220-24= 196,196× 60% =17.6,196× 80% =/kloc-. 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- 12 seconds, change 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- 12 seconds, change legs and do it again.
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- 12 seconds, change 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. Health Network recommends several recipes for soaking feet to relieve pain, fatigue and stovepipe beauty:
1, evening primrose 120g, decocted in water for 20 minutes, put in a bucket and soaked at or above the calf for 20-30 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- 15g, the method is the same as above.
4. 50 grams of salvia miltiorrhiza and 50 grams of motherwort.
How to run with thin legs: * * Legs ... >>
Question 6: Can jogging thin legs? Yes, running 1 to 2 hours every day can thin your legs.
Question 7: How to run without making the calf grow muscles? It's jogging Hello, landlord:
I have been engaged in sports for many years as a sideline, and many people who want to stovepipe have asked us this question.
First of all:
Jogging belongs to aerobic exercise and won't grow muscles.
The purpose of jogging is to burn excess fat in the body, increase endurance and exercise the heart and lungs.
(PS: it can increase muscle movement, which is anaerobic exercise with high load intensity and instantaneous intensity)
Ensure proper jogging:
The so-called jogging chicken runs really slowly, just like walking. When touching the ground, it goes from heel to toe.
After running, rubbing and stretching your legs won't thicken, let alone increase your muscles.
In a word, all correct aerobic exercises can't meet the conditions that can make people grow muscles.
Studies have shown that correct aerobic exercise can not only not gain muscle, but also reduce muscle in moderation.
I wish the landlord a stovepipe success.
Question 8: Does running make the calf (or thigh) thinner? His calf is very thin, so the muscle lines produced by running will be beautiful.
If you want to run,
Choose jogging, never run uphill or explosively.
Question 9: How to stovepipe is the most effective? Can running stovepipe? Never run away.
I often apply lotion or essential oil to my legs, rub my legs hot, or soak my legs with slightly hot water every day. Remember not to exercise, especially running. The previous method can make your meat soft, and if you exercise too much, your muscles will become difficult to lose.
Question 10: Can you lose weight by jogging for half an hour every day? The method must be correct.
Explore a set of ways to lose weight by jogging and experience it for yourself. I lost nearly 20 pounds in less than two months and became strong;
Be sure to do enough warm-up exercises before jogging, especially leg exercises. Because of the time, I'll talk about legs. Like leg press who used to go to physical education class, the difference is that the heel should be tilted to the ground as much as possible. Let the calf muscles be fully stretched. This step is very important, otherwise it is easy to grow muscles, especially for girls.
Jogging should start slowly, and gradually find a suitable speed by feeling, that is, a effortless speed since running. Jogging is an aerobic exercise that does not require much physical strength, thus effectively consuming calories and achieving the purpose of losing weight. Moreover, such uniform movement can consume heat for a long time without making people feel too tired. It should be said that running shoes must fit and be light. Keep your eyes on the front when running. If you feel more relaxed when running, that's right.
Time control depends on your body. If you are not obese, you should be able to persist for more than 20 minutes for the first time (I persisted for 30 minutes), and then gradually increase. Finally, it's best to stick to it for more than 40 minutes, because you need to burn fat and exercise for at least 30 minutes.
Do relaxation exercises after running, walk a few laps and pat your hips with your palms, especially for girls. This must be done enough, or the buttocks will become bigger and uglier. And bouncing legs, and then rubbing your arms and legs and rubbing your legs. I usually don't sit down for half an hour after running, especially when I sit down and feel my ass is still hot. Don't drink or eat for half an hour after running. If you run at night, don't eat. If you are hungry, you can eat some fruit.
Let's talk about whether jogging will rebound once it stops. In fact, the correct explanation is that once you stop jogging, the energy consumed every day will definitely be greatly reduced, but the food you eat every day has not decreased, so you will definitely gain weight. I stopped running myself, and I'm really fat, but I tell you, I don't look bloated because I'm strong. The figure is also very symmetrical, even if you are fat, you don't feel how much the whole person is fat. Moreover, jogging has exercised my endurance, because it takes a lot of willpower to keep running every night, and I also need to resist the temptation of snacks. When I was jogging to lose weight, snacks were almost all fruits. Of course, it doesn't mean that other snacks can't be eaten, just a small amount. For the record, my three meals are normal.
There is another supplement: all sports have injuries. Because jogging is slow, at that time, the knee has to bear several times the weight, so there will be injuries. My knee hurts sometimes.