How to slim down your calves How to slim down your calves

Everyone wants slender and long legs. We cannot change our height and length of legs, but we can improve the shape of our legs. There are many ways to slim down your legs, and slimming down your legs will also add a lot to your leg shape.

1. Stretch your calves

First exercise: standing stretch

Find a staircase, curb or step that is higher than the ground, lift your toes and place them on the top of the step, so that you can feel a noticeable stretch on the back of your calf. If the stretch is not obvious enough, you can slowly lean forward and you will feel the tension increase. Generally, stretch one leg for 15-30 seconds, do 3-5 sets each time, 2-4 times a week.

Second action: elastic band stretch

Sit on the mat, straighten your legs, put the elastic band around the ankle of one foot, pull the other end with both hands, and pull it towards the abdomen. Then you will feel the stretch in your calf. Generally, stretch one leg for 15-30 seconds, do 3-5 sets each time, 2-4 times a week.

2. Massage and relax your calves

The first action: thumb massage

Lie face down on a mat with a foam roller under your ankles. Apply some massage oil to your calves. Overlap your thumbs and press down. If your fingernails turn white, it means the pressure is right. Push upward along your calves until you feel sore. Massage the inside, outside, and middle of your calves, and repeat for 2-3 minutes. If there are areas that are particularly sore, focus on massaging them.

The second action: palm massage

The posture is the same as the first action. Place your hands on your calves like a butterfly, with the base of the front palm facing the base of the back palm. Use both hands to press inwards at the same time, and slowly move upwards to press the entire calf. Do this for 2-3 minutes each time. In addition to insisting on doing the above stretching and massage, you must also pay attention to your standing, sitting and walking posture. Many calf muscles are produced because you don't pay attention to them, which makes the calf bear extra force or exert extra force. In the long run, "use it or lose it", and the muscles here in the calf are abnormally developed. Stand upright and don't bend your legs; sit upright and keep your calves straight; walk with your head held high, your body straight, and your thighs and calves straight. Paying attention to your standing, sitting and walking postures regularly can play a positive role in maintaining a beautiful calf curve.

Frequent wearing of high heels, not relaxing after running, abnormal posture, and many other reasons can make the calves thicker. The cause of muscular calves is mostly caused by shortening and contracture of the calf muscles. Therefore, to reduce the muscles of the legs, it is mainly necessary to restore the length of the muscles. The muscles of the calf are the triceps surae, which are composed of the gastrocnemius and soleus. Among them, the gastrocnemius is a biarticular muscle located in the superficial layer of the calf. The soleus is a biarticular muscle located in the deep layer of the gastrocnemius. Therefore, different methods need to be used for their recovery training. To restore the length of the muscles, we mainly use the stretching method. Usually the movement should be slow, slowly stretch to the position where there is a strong sense of stretching, and then hold for about 15 seconds. Do 6 to 8 sets a day. If you want to stretch 3 to 5 more sets after exercise. Generally, it will be effective after about 3 weeks. Gastrocnemius stretching. As mentioned above, the gastrocnemius is a biarticular muscle, that is, it crosses the knee joint and ankle joint, and has the function of knee flexion and ankle plantar flexion. Therefore, when stretching the muscle, you need to keep the two joints moving in opposite directions. That is, knee extension and ankle dorsiflexion. Stretching of the soleus muscle. Also because the soleus muscle is a single-joint muscle that only crosses the ankle joint, to fully stretch the muscle, you can use the knee flexion stretching method. The action is shown in the figure below. With the knee bent, dorsiflex the ankle as much as possible. In addition to stretching the calf muscles, you also need to do some relaxation. It is recommended to use a foam roller for relaxation. The action is shown in the figure below. Note that you should move slowly when rolling, and the larger the range, the better. The position with painful points can be maintained for a while. At least 10 minutes a day. You will see the effect after 2 to 3 weeks of persistence.

How to lose weight on your legs

1. Do the bicycle exercise while lying on the bed at night: This exercise is very simple. Just lie on your back on the bed, lift your legs up, and pedal in the air like riding a bicycle. Do this exercise three times a day, 100 times per set, and each time counts as one pedaling with both legs.

2. Do three sets of high leg raises every day: High leg raises are the most strenuous way of running. You have to lift your legs very high so that your thighs are parallel to the ground each time. Do this exercise 150 times in each set, three sets a day, and it will take about 20 minutes. High leg raises can not only slim down your thighs, but also help with lung capacity, waist, and calves, so that all internal functions of the body can function normally.

3. Do horse stance for 15 minutes every day: Horse stance is not an ordinary horse stance. It does not mean that you should squat without moving. Instead, you should swing your legs left and right like dancing. It is very tiring to do this for one minute. After 15 minutes, your thighs will feel very sore, and then a little itchy. These are the burning of fat and indigestible substances inside the thighs. If you insist on exercising for a long time, you will definitely lose weight in your thighs.

Tips for slimming your legs

The first step is concentrated leg SPA

Calf swelling is the most common "fourth circumference problem". The accumulated waste and toxins in the legs plus the body fluids retained in the calves due to gravity will directly lead to calf swelling and fatness. If you can't take a bath every day, often use warm water to do a comprehensive concentrated SPA for the calves, which can also eliminate calf swelling and restore slender legs.

The second method of slimming tea to thin legs

The aromatic compounds contained in slimming tea can dissolve fat, remove turbidity and greasiness, and prevent fat from accumulating in the body. The vitamins B1, C and caffeine in tea can increase gastrointestinal motility and reduce the intake of fat and cholesterol. The tea polyphenols in tea have the functions of improving metabolism, anti-oxidation, and scavenging free radicals. They can activate protein kinase through the lipase of many triglycerides and reduce the accumulation of fat cells, thus achieving the effect of weight loss.

The third method is to use food to reduce leg fat

1. Vitamin E helps remove edema. Poor blood circulation can easily lead to edema in the feet. Foods containing vitamin E can help accelerate the process. Foods rich in vitamin E include almonds, peanuts, wheat germ, etc.

2. Vitamin B group accelerates metabolism. Vitamin B1 can convert sugar into energy, while B2 can accelerate the metabolism of fat. Eat more foods rich in vitamin B, such as mushrooms, sesame seeds, tofu, peanuts, spinach, etc.

3. Eat less salt to reduce edema. Frequent consumption of salty foods can easily cause excess water to accumulate in the body, resulting in edema, which is easily accumulated in the calves. In addition to reducing salt absorption, you can also eat more potassium-containing foods, because potassium helps excrete excess salt from the body. Potassium-containing foods include tomatoes, bananas, potatoes, celery, etc.

The fourth step is massage

Massage is the most direct and effective way to shape your legs. It can stimulate the acupuncture points on the legs, promote blood and lymphatic circulation, expel toxins, and eliminate obesity. It can also adjust hormone secretion by stimulating important acupuncture points on the legs.

The fifth trick: Magic Ball

While eliminating leg fat, you also need to exercise your calf muscles. Here is a simple method: two fitness balls the size of billiard balls can allow you to exercise your leg muscles at any time.

Tip 6: Sleep

You may find this title a bit unbelievable, but changing your sleeping posture can also reduce the burden on your calves. The method is to use a thin blanket to slightly raise the foot of the bed so that the level of your legs is higher than your heart.