Having a pair of slender and symmetrical legs is the dream of all girls
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Even for men, tight and powerful legs are a magic weapon to make you look wide in shoulders, long in legs and perfect in figure! The good-looking legs are thin and beautiful, but the bloated legs are all kinds of pit fathers as soon as they show up! Even if the upper half of the body is perfect and equipped with a small thick leg, it is still short and fat..
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And when it comes to sports, many people are afraid of thick legs
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It seems that the lower legs become stronger as soon as they practice, and the more they practice, the stronger they become! So how to save the little thick leg? Today I’ll teach you some tricks to help you have a perfect sexy calf! Before practice, you should know what leg type your lower leg is: three types of lower leg self-test
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First do the heel lifting action like this ▼ and then look at the changes of your lower leg
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① If there is little visual change in the calf before and after heel lifting, and you can pinch fat with your hands, it belongs to fat type
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② If there are obvious changes before and after heel lifting, and you can still pinch fat, then you are a mixed type
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③ In the last case, if there are obvious changes before and after heel lifting, and you can’t pinch fat, or you can only pinch a thin layer of skin, it belongs to muscle type# Thin calf principle # this part of the calf is not as easy to accumulate fat as the waist, abdomen and thighs, so if you are not very fat, you can’t thin the calf through efficient fat reduction
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The lower leg, to a large extent, can only be changed by adjusting muscle morphology
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We see ballet dancers with long legs, slender waist and long arms
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They are as beautiful as fairies
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However, as we all know, ballet dancers also have a body defect – radish legs
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Most ballet dancers have relatively developed calf belly (gastrocnemius muscle) and relatively thin calf neck
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The culprit is that there are so many standing posture and heel lifting in ballet
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Calf muscles are mainly divided into two parts: one is a large round muscle – gastrocnemius muscle, commonly known as calf belly; The other is a long, flat muscle, deep in the lower leg, called the soleus muscle
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Gastrocnemius muscle: too developed will make the lower leg look strong
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Soleus muscle: it can visually lift and lengthen the lower leg
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When you stand, lift the heel (pad the toe tip) and practice the big ball above the lower leg; When you bend your knees and lift your heels, you mainly practice the soleus muscle
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The soleus muscle adjusts the shape of your lower leg, which can make the lower leg look more slender as a whole# Bending the knee and lifting the heel method # knows the principle of thin legs, so you can do targeted exercises by bending the knee and lifting the heel
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At the same time, you also need to do more stretching actions to make the legs slim as a whole! 01
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Sit on a stool with knees bent and heels raised, thighs parallel to the ground, lower legs perpendicular to thighs, front soles of feet on pads with a certain height, and hands on knees; Force the lower leg, slowly raise the heel to the highest point, feel the tension and contraction of the lower leg, and pause for 2-3 seconds; Slowly lower to the lowest point, feel the stretch of the back of the lower leg, pause for 2-3 seconds and repeat
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Do more times (20-50 times / group, 3-4 groups) to achieve exhaustion, which is better than the training effect of soleus muscle
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Action points: 1
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If it is convenient, you can hold the dumbbell or weight with both hands and put it on your knees; 2
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This action can also be practiced at any time in the office; 3
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No matter whether a heavy object is placed on the leg or not, when restoring, the action rhythm should be well controlled and do not relax suddenly; 4
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When lifting the heel, fully raise and press the heel to make the calf muscles fully exercise
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02
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Standing posture the soleus muscle stretches the front and rear arch steps to stand, the front foot palm of the stretched foot falls on an object with a certain height, the rear foot palm falls on the ground, and both hands are placed between the waist or supporting the wall to maintain balance; Relax the whole sole of the foot and press the heel down
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The body can help lean forward and apply force, and feel the stretch and pain on the back of the whole calf; Keep stretching for 30-60 seconds, change the other side and repeat
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Action points: 1
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When stretching, ensure that the stretching leg is in the state of bending the knee; 2
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Each stretch must be sufficient
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Leg stretching + massage friends who want to make their legs look thinner must remember to do stretching after exercise
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The following five actions are 30 seconds each: 01
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Alternating stretching of legs 02
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Hip folding squatting stretching 03
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Kneading massage 04
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Fist massage 05
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Squeezing massage
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In addition, pedaling a bicycle and handstand against the wall are also very helpful to their thin legs, We can practice easily in bed~~ ♣ Original title: media accuse China of threatening stability in the Taiwan Strait? The trump administration’s “divine logic” is no longer acceptable to the US media..
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It’s easy to see hair; Visit but don’t be generous, and start the holiday on time; Ah, in the Golden Eagle Festival last night, Dili Reba deserved to be the candidate with the highest degree of topic and discussion
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In a party, a person gathered the Golden Eagle goddess, the most popular actress award and the most popular actress award at the same time, not to mention the top among the post-90s flowers, which is unprecedented in the history of the Golden Eagle Festival
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But in terms of whether the attribution of the award is convincing, this one is really a little far away
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However, the number of scoring is still rising, and it is unknown to what extent the score will fall
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After waiting so long, the most suspense love drama in the entertainment circle has finally ended
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After rigorous research by the melon eating people, Zhao Liying and Feng Shaofeng should be capitalized because of the play.
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