How do you slim your calves after running? What to do to slim your legs after running

Stretching after a run.

Many beginners go home to rest immediately after running, so that the effect of long-distance running leg slimming is half the effort. During running, the muscles continue to contract and become very stiff, giving people the illusion that the calves are thickening, stretching helps to stretch the muscles, restore the shape of the muscles, and maintain the sense of line; It is more conducive to the transport and elimination of metabolites, releasing the fatigue accumulated in muscles. Stretching after a long-distance run can make the calf muscle fibers not easy to stack, make the muscle fibers more slender, and make the muscle lines more slender and eliminate the fatigue caused by running.

He said that the stretching time after running is about 10 minutes, and a stretch can be as little as 15 seconds and as much as 1 minute. In addition to stretching the head, hands, shoulders, and buttocks, leg stretching is particularly important, and it is best to stretch the large muscles and calves throughout the body to fully stretch the muscles.

Long-distance running itself has the effect of thin legs, and only sprint running has the effect of developing leg muscles. Because long-distance running is an endurance sport, and endurance sports are not able to train large muscles. For example, in the favorite running (especially long-distance running) or cycling, the slow-twitch fibers will slowly increase, but the fast-twitch fibers, the main force of muscle enlargement, will not increase significantly, or even atrophy.

Leg massage can be done to help thin legs. Massage method: Massage from the ankle to the root of the thigh, form a circle with both hands, circle the calf and lift the calf muscles up; Press firmly on the knee socket 7 times; Press on the anterior midline of the thigh from the knee to the base of the thigh; Gently press on the outside of your palm at the groin.

The massage time is more than 15 minutes, and the relaxation is more thorough.

After running, you should pay attention to calf massage, otherwise you may run thicker and thicker, and it is best to use massage cream to massage your calves.

If you massage it after running, pat it with your hands, it will not be easy to form muscles, and your calves will become stronger.

1. Stretching the calves after exercise and before going to bed can alleviate muscle tension, straighten and smooth the lumpy muscle fibers, and the calves will naturally be much slender and slender.

2. About 30 cm away from the wall, stand with your legs apart from the front and back, arms apart, and press against the wall; The front leg is bent in a high lunge, the hind leg is straight, and both feet are forward; Straighten the hind leg or bend the knee and press forward without the heel leaving the ground; Feel a stretch in your calf muscles and hold for 15 to 30 seconds;

3. Stand on one leg, fold the upper and lower legs of the other leg and hold the ankle with the same hand, pull the heel towards the hip, and the knee points backward and downward. The other hand can be pulled onto the aid, or raised sideways to maintain balance. The muscles on the front of the thigh should be elongated and sore.

Hold for more than 30 seconds and swap legs.

Arch your body face down with half of your foot on the ground and the other foot on it.

Fifth, it can be assisted with the help of railing-like objects. Support one leg on the ground, lift the leg forward and rest your foot flat on the assist, keep the knee joint as straight as possible, find a bungee cord or towel, and pull the foot hard to feel the stretch of the calf.

6. Diet: Eating less staple foods after running can reduce fat.

1) Many runners think that running has burned fat, and they tend to eat more after running, and even some foreign fast food does not leave their hands, resulting in more calories than they consume when running, resulting in weight gain and thicker calves. People who want to run should not be "willful" in their diet after running, and they should strictly control their diet after running, and they can appropriately supplement more protein and control carbohydrate intake. For beginners, reducing carbohydrates means eating less staple foods, and it is best to control the diet at eight points full after running, which can more effectively reduce calorie intake and reduce fat.

2) "In addition to eating less staple foods, drinking less drinks is also the key," Yuan Yunping said, we often see a runner running sweating next to the treadmill in the gym, and there is a bottle of Coke on the treadmill, a bottle of Coke has about 400 calories, and the gym may not be able to consume so many calories after running on the treadmill for 30 minutes.

3) A person's daily intake and calorie consumption is a subtraction formula, if the daily intake exceeds the calories consumed, fat will accumulate, people will gain weight, want to ** nothing more than two ways, one is to reduce the intake is what people often say dieting, the other is to increase consumption, which is what people often call aerobic exercise.

1.Do not squat and rest.

If you squat and rest immediately after fitness exercise, it will hinder the blood return of the lower limbs, affect blood circulation, and deepen the fatigue of the body. This condition is more common in those activities that involve a lot of exercise, such as long-distance running. The correct way is to do more relaxation and tidying activities after each exercise, such as slow walking, leg relaxation, etc.

2.Don't take a cold bath (or swim) while sweating profusely

When you sweat profusely after exercise, the capillaries on the body surface dilate, and a large amount of heat is dissipated from the body. At this time, if it encounters cold water, it will cause the capillaries to shrink suddenly, which is easy to reduce the body's resistance and cause diseases.

3.Do not "omit" tidying up activities.

When you feel weak after each exercise, you should relax appropriately, such as freehand exercises, walking, relaxation massage, etc., which will help eliminate muscle fatigue and quickly recover physical strength.

Running can indeed achieve the effect of slimming your legs, but once you do too much, it will make your calves grow muscle, and then it will not be good

Here's a little bit of advice for you to change your running to a brisk race walk that will slim your legs without making your calves muscular

Remember to warm up before running, and after running, do cool-down exercises as well.

Thin leg method:

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.

Diet: Remember to eat breakfast and refrain from eating 3 hours before bedtime. Generally, it is low carbohydrate, and the staple food is eaten in three meals, until you are not hungry, and occasionally you have a normal meal amount one day a week.

As long as you don't eat hungry, you can't always eat less or not eat, which will reduce your metabolism, and what you want is to increase your metabolism. Or if the total amount of food is not large, eating small and frequent meals can also increase the metabolic rate and help reduce fat. The dish is light, the oil is corn oil, the meat is fish, the fat is less, and the fruits and vegetables are well matched.