What facilities are suitable for losing calf fat in the gym

Tell you a systematic approach, including simple exercise and diet, I hope you can use it

1. Lift your heels when going up the stairs and bear the weight with your legs, which can eliminate fat on the inner thighs and buttocks.

2. When sitting on a chair, cover the two calves together, count from one to 8 and then exchange the legs. Repeat this without stopping your breathing. This works the calf line.

3. When watching TV, sit on the chair, do not bend the knees, lift one leg up, and then put it down, repeat this action 8 10 times and then change the other leg to remove the fat on both sides of the thigh.

4. When walking, speed up when walking, try to take a bigger step, so that all the muscles in the legs can be exercised. Simply put, it's an energetic walk. This way of walking should be a habit in normal times.

Standing leg raise:

Hold your hands on the edge of the table to support your balance, stand with your legs naturally side by side, lift your heels, and hold.

After 2 or 3 seconds, put it down, and do it 5 to 6 times a day to tighten the calves, making the muscles more elastic and the lines more beautiful.

Sitting leg raise:

In a natural sitting position, lay your legs flat at a 90-degree angle, lift your heels for a few seconds, then lower them, and repeat until your calves feel tired. This action tightens the buttocks and thighs, making the muscles elastic without thickening the buttocks, thighs and calves.

Sit with straight legs and heel lifts:

Sit upright, hold your hands on either side of the chair, lift your legs and straighten your toes, tighten your abdominal muscles at the same time, and slowly hook your toes and lower. This movement is effective in tightening the calves, thighs, arms and abdominal muscles.

In fact, if you want to slim your calves, you must first check whether the muscles of your calves are loose or tight. If the muscles are tight, it will be difficult to lose weight. Therefore, the first leg reduction plan should start with loosening the fat of the sturdy calves.

Here comes the backside demonstration you wanted.

How to lose calf muscles, these few actions help you lose weight.

Fat doesn't turn into muscle, don't think about it. Thin legs also have to rely on **.

**Precautions are in the following order.

1. Be ruthless. If you can't be ruthless, you can't do the second point.

2. Control your diet. This is more important than exercise. A 70-kilogram person runs 10,000 meters and consumes about 600 kcal.

100 grams of pork will produce about 300---700 kcal from lean to fat. So running 10,000 meters tired and half dead didn't consume much calories. Controlling your diet is not about not eating meat, but about eating less and controlling the amount.

Breakfast can consume the most calories, and breakfast is the least likely to accumulate fat. Have less lunch and don't eat full. Dinner is the least, and dinner is the favorite to accumulate fat. The general Chinese habit is to eat well at dinner, so this habit is not easy to change.

3. Exercise. If you're not fat, but your legs are fat, then just walk briskly on the treadmill and don't need to run, but it has to be longer, no less than 90 minutes.

If you are heavy, it is estimated that you will have to lose 20 pounds to see results.

Gym Fat Loss Program Reference: 1: Aerobic Training Program (Reference): Treadmill or Elliptical 3-4 times a week. Day 1 Leg Training Day Smith Half Squat: 15-20RM (reps) x 3 sets (60-90 seconds rest between sets).

You need to adjust your body posture and then dredge it.

Cyber personal trainer Chen Bao Nevin

Can't lose fat on the inner thighs? 15 minutes skinny thigh workout! You can do it at home without equipment at any time.

Through exercise, you can do a good job of slimming your thighs.

It's best to do aerobic exercise, such as swimming, but stick to it, otherwise it's easy**, the schedule depends on your personal arrangement.

Running, jumping rope, swimming, shuttlecock kicking.

Yoga and pole dancing are all available.

Thighs and calves are not easy to lose weight, muscles are not easy to lose, if you really want to lose weight, control your diet, low fat and low calorie, low protein (no need to explain it, the effect of protein on muscles), eat less and eat more often, aerobic for a long time, about 1 hour, consumption is greater than intake, I'm afraid your body can't stand it!

Slimming legs does not require equipment, and generally use equipment-assisted exercises to increase the muscles of the legs.

Exercises for thin legs:

Leg fat can be reduced by combining anaerobic exercise with aerobic exercise. Aerobic exercise (such as jogging) can directly burn leg fat, and anaerobic exercise (such as squats) can improve muscle ratio and metabolic rate, making people less likely to gain weight and more shaped legs.

Aerobic exercise can be jogging, swimming, cycling, brisk walking, and many more. For example, jogging for 40 minutes, 3 to 5 times a week can be effective** and thin legs. If you can't keep jogging, you can go with a brisk walk.

Anaerobic exercises can do squats without weight-bearing. A squat is a squat with your back straight and a squat to the end. Do 3 sets of 20 or more.

Rest within 1 minute between sets. Squats can shape the legs. After exercising, do a few leg stretches for about 15 seconds each.

Simple and easy gym equipment, you can slim your thighs while sitting and easily lose thigh fat.

Erbao teaches you how to eliminate muscular legs!

Because muscular legs are not fat caused by fat accumulation, don't choose exercises such as cycling and fast running, which will only make your legs thicker and thicker. There is an option to jog and then stretch.

If your gym has exercises, I recommend yoga and Pilates.

Pilates and yoga are two exercises that help plasticity have a stretching effect on lumpy muscles, which can help turn into strip muscles, which plays a visual role and makes the legs slender.

However, I also want to remind you that the ** of the muscles is very long and painful, so you must insist on it, and don't give up after the summer vacation

Hope it helps

The calf muscles are mainly composed of functional muscle groups (soleus muscles responsible for motor walking) and non-functional muscle groups (gastrocnemius muscles that mainly constitute the outline of the calf). Click here for details.