Can foam rolling help slim your legs? How to use foam rolling to slim your legs

Rolling the legs with foam roller is a very common way to lose weight. It has a certain effect on slimming the legs. Many people have tried it. It is a way to massage and relax the muscles.

The foam roller has a very good leg-slimming effect, and it is very easy to use. However, the pain of the foam roller may be quite strong at the beginning, but in order to achieve the purpose of leg-slimming, it is necessary to persist in using it for a long time. Interested friends can try it. This is actually the earliest use of the foam roller, which is to relax your muscles! It is very effective in reducing the degree of muscle soreness the next day! The foam roller can effectively improve our flexibility in a very short time! It is very simple. 2-5 minutes of foam roller rolling can improve your flexibility within the next half an hour! If the foam roller is used well, you can also slim your legs! First, use a tape measure to measure your calf circumference. Then roll the calf with the foam roller for 90-120 seconds, and then stretch the calf for 2-3 minutes! It takes 10 minutes on both sides. Finally, measure the calf circumference again and you will find that your calf is magically thinner by at least 2 cm! There are two basic actions when using a foam roller, one is "pressing" and the other is "rubbing". "Pressing", as the name suggests, is to press the muscles. You can press the muscles with your hands, let your partner step on (press) the muscles with his feet, or use your own body weight to press the foam roller. "Massage" is what we usually call "rolling back and forth". The target muscles to be relaxed are pressed on the foam roller, and rolling back and forth is a "massage" process.

1. Hamstrings

Point your toes forward and place your hands on the ground for balance. Roll from your hips toward your knees. To increase the load, stack one leg on top of the other and intentionally apply pressure.

2. Hip flexors

Place your arms on the ground, place the foam roller on the front of one thigh, and roll a small area at the junction of the abdomen and legs.

3. Tensor fasciae latae and iliotibial band

This is a bit difficult and may be the most painful part. The starting position is lying on your side with the foam roller slightly lower than the pelvis. From here, gradually roll towards the knee. You can stack the other leg to increase the load.

4. Adductor muscles

Place the foam roller on the inner side of one thigh, use your forearm to support and maintain balance, and gradually roll to a direction slightly above the knee.

5. Quadriceps

Similar to the hip flexor release, place both legs on the foam roller, or you can do it with one leg to increase the intensity, and slowly roll toward your knee.

6. Gluteus maximus

Similar to the hamstrings, just sit on the foam roller and adjust the height of your arms to allow the foam roller to relax more deeply.

7. Calf muscles

Similar to the hamstrings, keep your hips away from the ground and try to curl and point your toes as you roll, stacking one leg on top of the other to apply downward pressure.

First of all, the foam roller is relatively hard and has small protrusions on it. Of course, it will be painful when the weight of the whole body is pressed on it. In addition, after training, our leg muscle fibers have slight tears, which will cause some pain. Coupled with the soreness of metabolites such as lactic acid, your legs will feel very painful.

Beginners are advised to choose a softer type, because beginners usually do not perform very high-intensity training, so they do not need to use such a strong foam roller for relaxation, and the soft type can also make them better adapt to this type of relaxation method.