Leg weight loss:
Like the body shape, beautiful legs also have their proportions and sizes. The calculation method is as follows:
Calf length: greater than height 26.3%;
Maximum circumference: about 3/4 of the length of the calf;
Measurements: the upper circumference is equal to the maximum circumference, and the middle circumference is the upper circumference plus the lower circumference divided by 2. The lower circumference is 63% of the upper circumference.
Using this as a standard, if your height is 160 cm, then the standard length of your calf should be about 42 cm, the maximum circumference should be about 32 cm, the upper circumference is 32 cm, and the middle circumference is 26.5 Centimeters, the lower circumference is about 20 centimeters.
Viewed from the side, the front edge of the ideal calf curve should be a vertical line, and the rear edge should be slightly curved; viewed from the front, regardless of the front or back, the inner edge should be a vertical line, while the outer edge should be Reflect a certain arc. The proportion of the calf curve also needs to take into account the body line.
After knowing the standards of beautiful legs for Oriental women, you can pay attention to diet and exercise. Experts have prescribed two sets of "exercise prescriptions for calf weight loss and slimming" for young women. You may wish to try them every day.
The first set of calf weight loss exercises
Section 1
Sit on the ground with your legs parallel to the ground, lift your right leg, hold your feet with both hands, and keep your head and forehead together Touch the calf and count "one, two, three, four", then switch to the left leg, count "five, six, seven, eight", and do 30 times of alternating legs (Figure 1).
Section 2
Lie on your back, put your hands on your hips, put your shoulders on the ground, lift your hips and upper body hard, straighten your right leg, bend your left leg, and alternate between legs 10 times (such as Figure 2).
The second set of calf lengthening exercises
The first tiptoe squatting exercise
Stand with your feet in a splayed shape, heels together, and a 90-degree angle between the two feet , stand on your heels, contract your calves forcefully, and squat and stand up. The amount of exercise each time is limited to the soreness of your calves (about 3 minutes).
Section 2: Tiptoe Jump Exercise
Stand on both feet as above, with hands on hips, take off with the soles of both feet, and when falling, the soles of the feet first touch the ground, and then the whole foot touches the ground. Then take off on tiptoes, 10 times in a row.
Section 3 Calf Massage Method
Sit down, relax the calf muscles, rub the calf muscles with the palms of your hands, use gentle techniques, massage each leg for 2 to 3 minutes each time.
1. Lose weight in the calf
The calf is a muscle located at the back of the calf. This part of the muscle is called the peroneal muscle. Under normal circumstances, the peroneal muscle looks relatively developed. Yes, the calf without any peroneal abdominal muscles does not look beautiful, so the peroneal abdominal muscles should exist appropriately. Under normal circumstances, the peroneal abdominal muscles cannot be seen when exerting force. The peroneal abdominal muscles are only visible when relaxing. You can eliminate overdeveloped calves by changing your walking posture and the type of shoes you wear.
2. Change your walking posture, this is fundamental. Walk slowly and check your walking habits. Avoid putting too much weight on your calves.
3. Change the height of the heel: People who usually walk in low-heeled shoes should put on high-heeled shoes, and people who usually walk in high-heeled shoes should put on low-heeled shoes.
A common method for calf exercises is to use fixed weights to complete the prescribed number of sets and reps. The result of this kind of training is that the stimulation of the small muscles of the calf is not deep or comprehensive, and the muscles cannot be completely fatigued. Because when you do the first 2-3 sets with a fixed weight, the strongest part of the muscle is exerting force, which can ensure that you complete the exercise with the correct posture. But in the following exercises, the phenomenon of borrowing force will appear, and the exercise is over before each small muscle reaches fatigue. In this way, more muscle fibers cannot be stimulated, especially the stimulation of deep muscle fibers is insufficient and incomplete.
Another practice method is the incremental method, which means increasing the weight and decreasing the reps as the number of sets increases. By gradually increasing the weight, you continue to put more pressure on the exercised area and break through the muscle's adaptability. This weighting method is the best choice for exercising large muscle groups, but it may not be effective for exercising calf muscles. Because when using the incremental method to train calves, as the number of sets and weight increases, it becomes more and more difficult to complete the movements. In subsequent exercises, the phenomenon of borrowing force will also appear, and the movement deformation will not be in place, and the stimulation will not be concentrated or achieved. "Peak contraction", so that some muscles are not stimulated or the stimulation is not deep and complete. Although gradually increasing the weight improves the ability to lift heavy objects, the individual muscles in the muscle group being exercised will increase very little individually. In addition, the calves are fatigue-resistant, and it is difficult to reach the fatigue limit using heavy weight and low-rep exercises. Only small and medium-intensity weights and high-rep stimulation of more than 12 times can make the calves reach the fatigue limit.
The advantages of calf training using the decreasing method are: first, as the weight decreases, it can eliminate the psychological pressure caused by the weight, avoid extra exertion on the body, and focus more on the movement process to reach the ultimate contraction, ensuring Movement quality; secondly, as the weight decreases and the number of groups and times increases, more muscle fibers can be mobilized to participate in the work. In addition, as the weight decreases and the number of times increases, the muscle tension is greater and more sustained, more motor units are involved in the work, and the efficiency is higher. This can effectively promote muscle growth.
How to train calves using the tapering method? The following is my experience for your reference.
First do 2-3 groups of 8-12 times with the prescribed maximum weight. Then perform exercises with each group decreasing the weight by 10-20 pounds, and the number of attempts is continuously increased. After doing it for about 8 groups, you will get an unprecedented feeling, and your calf muscles will expand like a fully inflated balloon.
Recommendation: Do warm-up exercises before training to improve the range of movement of the calves and the stretching force of the muscles. During exercise, you can use the intervals between groups to do some auxiliary exercises, such as short-distance back-and-forth trot, sideways cross-step running, in-situ leg-raising run, in-situ vertical jump, etc. These exercises can not only eliminate the fatigue of the calf muscles, but also improve the elasticity of the calf muscles, which is also very helpful for the beautiful appearance of the calf muscles.
Tip: Beginners should not use seated heel raises, but should mainly use standing heel raises; for those with intermediate and advanced training levels, seated heel raises are the best choice. In addition, if you want to increase the thickness of your calf muscles, don’t forget to do the donkey calf raise exercise.
Answer: ccloveme - Grand Magister Level 13 8-8 21:00
Secrets to thin legs
In fact, if you want to thin your legs, you must first check yourself Are the calf muscles loose or tight? If your muscles are tight, it will be more difficult to lose weight. Therefore, the first leg reduction plan starts with loosening the strong calf fat.
Method 1
On weekdays, you can sit on the ground, raise one foot at a right angle, and slap your calf with your fist. You can do this for 5 minutes on each side.
Method 2
When you are on holiday, you might as well use bath salts on the market and put them into the bathtub and let your calves soak for a period of time to relax the muscles. After bathing, you should also pat your calves to speed up blood circulation.
Step 2: Strengthen cellulite elimination and tightening exercises
When the calves begin to loosen up (or the calves are naturally loose), the next round of weight loss work is to strengthen cellulite elimination and tightening. As a result, you can do some body shaping exercises every day.
Exercise (1)
1. Place the front end of the foot on a raised platform and press the foot down as much as possible.
2. Then raise your calves hard to raise your whole body. Repeat this set of movements rhythmically, do it 20-30 times, and try to stand up and press down as hard as possible. It will be better if you are a little sore. You can hold one hand on a support to maintain balance.
Exercise (2)
1. Lie on the ground, straighten your feet up at 90 degrees to your body, put a long towel across the instep, straighten your hands, and stand on your toes. .
2. Press down the towel with both hands and the soles of your feet at the same time, keeping your hands and feet straight.
Repeat this set of actions 40 times to tighten your calves and make your lines slimmer.
Step 3: Final sprint for slimming products
Entering the final stage, of course, we must accelerate the slimming effect. You may wish to buy some leg slimming creams and leg slimming products to help you slim down your legs. It also has a moisturizing effect, making your legs radiant!
Dietary method to remove edema
In addition to massage, proper dietary habits can also create beautiful legs.
1. Vitamin E helps remove edema
Poor blood circulation can easily lead to edema in the feet. Foods containing vitamin E can help speed up blood circulation and prevent leg muscles. Relaxation etc. Foods rich in vitamin E include almonds, peanuts, wheat germ, etc.
2. Vitamin B complex 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, and spinach. wait.
3. Eat less salt to reduce edema. Regularly eating salty foods can easily cause excess water to accumulate in the body, causing edema, which can easily accumulate in the calves. In addition to reducing salt absorption in your diet, you can also eat more foods containing potassium, as potassium helps eliminate excess salt from the body. Foods containing potassium include tomatoes, bananas, potatoes, celery, etc.
Calf:
1) Massage: 1> Just take a little time before going to bed every night, half-sit on a chair, put your right foot on your left knee. Stack your hands and hold your right ankle, and press it down for 3 seconds. Then massage from the ankle to the calf in the same way, and then switch to the left foot. (Massage and exercise create beautiful calves) 2> Soften fat: Sit in a sitting position with one leg bent at the chest and the other leg crossed. Try to relax your body as much as possible, and use your palms to massage from the ankles to the knees.
Eliminate tension: Knead the calves with both hands at the same time, from bottom to top.
Increase elasticity: clap the ball with your empty palm to eliminate fatigue and increase elasticity.
2) Stretch your legs: 1> Face the chair (a table is also OK, just find something suitable for your height), about 70 cm away, place your hands on the edge of the chair, and do not bend your elbows. At the same time, the knees should be straightened, and then the heels should be moved up and down.
You will feel that the flesh of your calf is stretching. This action is similar to "Stand one meter away from the wall, keep the plane of the soles of your feet on the ground, tilt your body towards the wall and hold the wall with your hands. At this time, you will feel the stretch of the muscle protruding from your calf." "Don't let your heels lift off the ground" are somewhat similar in that they all involve stretching your calves. Choose what you like to do!
2> Put your feet on the ground, place your hands on the ground in front of your feet (if you can’t reach the ground, you can also put them on something stable in front of you), lift your left leg, and put your body weight on your right heel ( Lift your toes) and feel your calves stretching.
3> Stand with both feet on the edge of a step or other object with a height of more than 20 centimeters (you must be able to stand firmly!), hold your hands on the wall, and let your back heels hang in the air. Slowly raise your toes, pause at the highest point, and then lower your heels at the same speed until you reach the lowest point. You need to do it at least six times each time without interruption. You can take a short rest before continuing. After you become proficient, you can increase the number of times according to your personal situation. (This one is also very famous: stand half on the stairs and reduce the carrots in half. This is its formula) (About the stairs: going up on tiptoes can slim down your calves, and walking up to 2 stairs at a time can make you curl up)
4〉 Stand with your feet together, place your hands on the ground in front of your feet, lift your left toes once, and then lift your right toes once. It’s so stretched~~~~~~~~~
3) Lie on your side, support your upper body with your elbows; put your legs together and tighten your calves and toes. Lift your leg as hard as you can (remember to stretch your toes) and keep the other leg still; return to the position and repeat 5 times. Change direction and lie on your side and repeat. (I personally think that just by tightening your strength, you can slim down your legs if you persist for a long time.)
4) Exercise the ankle joints to easily remove subcutaneous fat. Hold your ankle with one hand and your toes with the other hand to rotate them. Turn right 10 times and turn left 10 times, alternating. If you do this exercise regularly, your movements will be more flexible and your steps will feel brisk. While exercising, you will feel your calf muscles moving.
5) Hold the chair handle or table corner and perform ankle straightening exercise. It has a tightening effect on the more developed muscles of the calf. After the muscles are strengthened, the formation of subcutaneous fat can be prevented. Repeat 10-20 times. Remember to stretch your calf muscles after exercise.
6) Put your feet together and lift your heels 10 times at the same time, put your toes together and separate your heels (the action is the same as that of pigeon-toed feet) and lift your heels 10 times at the same time, put one foot away and lift one heel 10 times, change feet 10 times . (According to Sherbin’s tutorial, if you have very thin calves, you cannot ignore stretching, otherwise you will gain muscle mass)
7) When standing, lift one leg and hook your toes 10 times, then switch legs and repeat Do this 10 times. Sit down with your legs straight and hook your toes 20 times. (Withholding your feet from the ground, hook your toes forcefully)
8) Bounce: Walk with your toes on the ground. As soon as your heel touches the ground, lift it up and walk on the other toe.
(Exercise and stretch at any time)