I can t stand on my tiptoes, I don t have strength in my legs, what should I do? I can t run or jump

It may be physical weakness. Exercise a lot, even if you go for a morning run.

To be effective, tie sandbags. Stick to it.

Take your time, of course. A little bit to increase the amount of exercise.

When you feel a little better, add a little more exercise. Just don't add too much at once.

It will take about 1 month for your physique to get better.

If you are weak, you might as well try to practice qigong, and you can go to stand on the stump if your feet are fluttering. Generally speaking, it is necessary to combine qi nourishment and medicine to have an effect, but there are too few old Chinese medicine practitioners who really understand it now.

Before exercising, you must first have a thorough understanding of your physical condition, you may wish to do a comprehensive physical examination first, of course, don't be blinded by unscrupulous hospitals (say how serious you are to be hospitalized or something), (if you can find a skilled Chinese medicine practitioner, it is best to try because Chinese medicine is more effective and unique in conditioning the body). After understanding the real condition of the body, it is reasonable to formulate a corresponding exercise plan according to your own physical condition and the doctor's instructions.

If you have a hidden disease in your body, exercising indiscriminately will not only have no obvious effect, but will eventually lose confidence and doubt yourself, and will further worsen your physical condition and make the possible disease more serious.

I once sprained my ankle while exercising (which later turned out to be a chronic soft tissue injury caused by improper training methods) and continued to run, although it was later improved, it was still very dangerous and did not cause serious sequelae. So I think it's important to understand the situation.

Personal opinion, not to curse people, just to say a reasonable way, forgiveness.

The leg strength you said is not the same as the thigh and calf, the thigh is very simple: pressing the barbell, squatting, all have good results! Calf:

As you said, tiptoeing can effectively train the calf muscles and lengthen the Achilles tendon (the long calf of the Achilles tendon will be beautiful and more or less helpful for various sports, such as high jump, 100 meters, etc.).

As for running on tiptoe, the statement is wrong, it is the body leaning forward when running, and the forefoot touches the ground. This is more conducive to the grip of the soles of the feet, and it is convenient for the kicking force of the legs to have an idea of professional running shoes, the nails of the soles are all on the forefoot, and only the jumping shoes have nails on the heel.

It is recommended not to run like this, because it does not play a significant role in improving leg strength. To train leg strength, you can choose a weighted squat or a 30-meter acceleration run, which can train the entire leg strength. In addition, frog jumps and step jumps are very helpful for improving calf strength.

It's not about running on tiptoe, it's about tapping the ground naturally. Just enough to support the body. The most common running mistake is to step forward with the front leg at a sharp angle to the ground, so that the resistance will be great.

The correct way should be to have the front leg at an acute angle close to right angle to the ground, so that there is no resistance. The stride length mainly depends on the air, so the stride length is also large; But be careful not to jump. The main force is to plow the ground backwards, you know.

How to slim thighs and calves? Today, I will share three movements, which can exercise the thighs and calves at the same time, and if you insist on exercising, you will have chopstick legs.

Long-distance running can have the effect of thin legs. Long-distance running can slim excess fat in the legs, and running for a long time is not conducive to muscle development.

Exercise method: If the goal is thin legs**, then you can jog for more than 40 minutes, 3 to 5 times a week. In addition, you can do freehand squats before running. Do about 4 sets of squats, 20 in each set, and rest for 1 minute between each set.

Do leg stretches after running:

Major muscle groups: soleus muscles.

Secondary muscle group: gastrocnemius muscle.

Action description: 1. Sitting, stretch the leg to keep the knee bent, and hold the forefoot of the stretched leg with both hands to maintain balance;

2. Bring the forefoot as close to the body as possible, feel the stretching and soreness on the back of the calf of the stretched leg, keep the stretching action for 30-60 seconds, then change the leg and repeat.

1. Eat more leg-slimming foods.

Diet is a very important part, so reducing elephant legs should also be combined with foods that specifically slim down legs. Papaya is rich in proteolytic enzymes and pumpkin, which can help eliminate excess fat in the legs; Celery contains a large amount of colloidal calcium carbonate, which is easily absorbed by the human body to supplement the calcium needed for leg slimming, and the potassium contained in it can prevent edema of the lower body; Kiwifruit is rich in vitamin C, which can accelerate fat breakdown and avoid excess leg fat.

2. Leg slimming exercises.

Sit in a chair with your legs straight so that your feet are at a distance from the ground, straighten your toes, and hold the position for 5 seconds. Straighten your toes and angle your toes upwards at a 90-degree angle, allowing the tendons on your heels and calves to stretch and hold the position for 5 seconds. Use the strength of your ankles to turn your feet while stretching the calf muscles.

3. Skipping rope leg slimming method.

Jump upwards with your feet together, tense your thigh muscles and touch your toes on the ground. Spread your feet outwards and swing the rope firmly, bringing your legs together as the rope turns back forward. Raise your feet at 90 degrees, switch between your left and right legs, and jump with your toes down.

Keep running, take turns jumping on one leg, and speed up when you're proficient.

1: Don't stilt your legs.

2: Eat more leg-skinny foods.

3: Leg slimming exercises.

4: Skipping rope and slimming legs.

5: Horseback riding.

6: Inner thigh massage.

Thigh-slimming methods:

1. Whether you are waiting for the train or going out, you can use the traffic lights, or wait for the bus at the stop sign or platform, and do the following small gymnastics, which is simple and can slim your legs.

2. Stand upright, lift any foot, cross inward, and gently press the inner side of the thigh;

3. Hold on for 10 seconds, and then switch to the other leg;

4. Note: The center of gravity is on the body, if it is not easy to adhere to the balance, you can lean the body against the wall or pillar.

If you want to know how to slim your thighs, you need to follow these tips:

Stick to more exercise, such as aerobic exercise, which includes running, brisk walking, walking, etc.

Stretching your legs after exercise can effectively improve the shape of your legs and make your legs look slimmer.

You can soak your feet at home and then have a 10-30 minute leg massage.

You also need to be very careful about your diet and be sure not to eat anything too salty.

As long as you do the above points, you can have obvious results in 3 months, but it is important to persevere.

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

If you want to slim your thighs, insist on stretching your legs 30 times a day, rising and falling the hip bridge 30 times, and rising and falling 30 times of the needle eye, and at the same time replace the daily morning and evening meals according to the vegetable and juice meal replacement method.

Calf raiser, you know? For the lower legs. Also, as long as they jump, they can exercise the muscles responsible for jumping, and they will become more developed. If you run with your calf, it will hurt, indicating that you are not relaxing your muscles properly.

You are still in school, indicating that you are underage, and love sports, the body has a lot of room to grow taller, any high-load training that causes a greater burden on the body will affect development, the landlord must not be in a hurry.

It is more difficult to train the calves because the calves become thicker when you practice strength!! Therefore, calf exercises cannot be practiced in a short period of time. Say a simple and effective way, just walk on tiptoe when going up the stairs!

Everyone should pay attention to relax the muscles after practicing and playing, otherwise the muscles will die of training, then the muscles are very developed, and you can't jump at all!!

Whether you jump high or not is mainly determined by the explosiveness and strength of your calf muscles. So that is to say, the underdeveloped calf is the key to bouncing.

Myth: There are many ways to increase bounce, such as: frog jump, standing horse step, etc.

You can practice it yourself, you do 20 frog jumps or stand for 10 minutes, and on the second day, see if your thighs are sore or your calves are sore. (I tried it myself, but I didn't feel it in my calves on the second day) So, these exercises only work the thigh muscles.

Methods: I think these methods are very effective.

Place your toes on the stairs (thick books, thresholds, etc.) with your heels in the air, and then use your toes to move your body up and down. Do it 50 or so times and you'll feel your calves jump. Make another 10.

Rest for a few hours before doing it. It's not tiring and can be done anywhere. Very good!

Additional methods to train calf explosiveness: jump from 1 meter to the ground, and then jump up quickly after landing.

The squat is the strength of the thighs and waist, and the calves mainly rely on frog jumps and touch high jumps. Ankle strength is achieved by calf raises.

In fact, the easiest way to exercise bouncing power is to run with your feet on your feet when running, and jump while running.

Slimming thighs requires exercise, psychology and diet, but in any case, it must be persisted in order to achieve the desired results.

1. The most effective aerobic fitness exercises are walking, cycling, cross-country skiing, and stair climbing. Each workout takes 30 minutes. At least 3 to 5 times a week.

2. Swim to lose leg and buttock fat. Experts believe that if you want to exercise your legs in the pool, you can run at the shallow end of the water or wear a life jacket at the deep end. The resistance of the water will make the legs more strenuous to move, but it will not bear a large ** like running on the ground, 3. Make a ** plan.

Set a goal (ideal or standard weight).

4. Write a diary. Make a card or chart that plots the number and completion of your planned weight loss.

5. Drink plenty of water. Drink seven or eight glasses of plain water every day, which is calorie-free, and can be the most suitable drink for dieting.

6. In the process of moderate dieting, do not "give it a try" but "persevere". Moderate your appetite in the face of delicious food, and stop in moderation. Control calories and fat. Always be careful about the calories of your food, cut out fatty meats and add fish and poultry to your meals.

7. Eat lightly. Eat less salt, and the more salty things you eat, the more you want to eat them. Eat less foods that are processed with sauces, which are rich in sugar, salt, and flour, which will increase your calories.

8. Eat fruits and vegetables often. Eat fruits, vegetables and whole-grain bread that contain a lot of fiber in moderation. Apples in particular, as we all know, "one apple a day, the doctor stays away from me".

The edible function of apples has been confirmed by many scientists. Apple** reduces the amount of calories the body consumes, and the insufficient part requires the calorie supply accumulated in the body. The so-called calories accumulated in the body are fat.

The excess fat in the body is consumed, and the person will naturally become thinner.

Precautions: 1. Balanced diet. To slow down the time of eating, eat a meal for no less than 20 minutes.

2. Negative caloric balance. Remember: the calorie intake must be less than you consume.

3. Establish a good lifestyle. Remember that you are learning a "way of life" to correct your old bad eating and lifestyle habits.

4. Be patient and persevering, persistence is success!

5. Reduce calorie intake. If you reduce your daily caloric intake by 100 kcal, it could be about 4 kg after about 5 weeks.

6. Change the structure of food. Do not reduce the amount of food you eat, but change the structure of the food accordingly. Replace high-fat foods with a variety of fruits, vegetables, and grains.

7. Don't eat too many drinks. Use water instead of beverages.

Method 1: Knock on the gallbladder meridian.

This action is relatively relaxed, every day on the four acupuncture points on the legs on the back and forth force, knock four times to count, every day each leg 50 times, because the muscles and fat of the legs are relatively thick, so to force, about a month or two you can clearly feel the pants loose.

Method 2: Chair exercises.

How to lose muscle in your legs? Sit on a chair with your left leg naturally vertical, then lift your right leg, keep it parallel to the ground, turn your ankle repeatedly, and then switch to your left foot to continue, this method is relatively simple, you can do it while going to work.

Method 3: Coffee to slim down legs.

Coffee leg slimming ingredients: appropriate amount of coffee powder, appropriate amount of massage oil.

Use: Mix coffee bean powder with massage oil and apply it to the area you want to lose weight.

Effect: Coffee powder can promote your blood circulation, and massage oil can speed up the effect of coffee powder, using it together can avoid the appearance of cellulite in the legs, and can also make the thighs firmer.

Gao Xuefeng, director of the Physical Health Research Office of the Guangzhou Institute of Sports Science, said that it is actually difficult for ordinary people to achieve the effect of muscle thickening in exercise intensity, and the leg shape and body shape are mostly due to genetic factors. However, if you exercise a lot for a long time, you still need to pay attention to scientific methods, such as stretching after running, to relieve muscle fatigue and tension. In general, as long as the relaxation and stretching are done well, including running, various exercises in the general population can help improve the body shape.

I've been running for a long time, and I'm going to give you some tips:

Whether your running legs become thicker or less depends on your running form and foothold.

If you have the right running posture and foothold, and stretch after adding the run, the legs will definitely not get thicker.

Running posture (I have read various materials and extracted the essence of various materials) roughly means.

Look up straight with your chest, lean your upper body slightly forward, and tighten your abdomen and step your feet directly in front of your knees to protect your knees.

If you land on the foothold, it is divided into toe landing, heel landing, and forefoot landing is recommended to land on the heel, so that the calf will not become thicker, but other landing is OK, do not force the end of the run not to stop all at once, first walk a short section, calm down the heartbeat heartbeat down, and then stretch, pull the tendons of the calf and the muscles of the thigh for a long time Run, the attitude must be rigorous, always remind yourself to do the action in place, otherwise it is not a matter of thickening the legs, and the legs may be wasted (note that it is a long-term running, Probably a little scary).

Stretching is very important, accounting for 50% of the factor that your legs are not thickened, go to the Internet to search for running stretching movements, if not, please add, I send you a link that I think is good.