(1) calf aerobics. You can practice this set when you are free.
In order to make the calf slender and strong, light and powerful, the principle of exercise is to practice slowly and short, and control the lateral hair layer of muscle fibers. Obese people should also combine whole body fat reduction training to get good results. The following two exercises can make the calves symmetrical and fit.
A, legs together, two feet forefoot step on the steps, two feet as far as possible to lift the heel, upright on the edge of the steps. Then, slowly and continuously contract the calf muscles upward, and then fall off from the heel when the calf bile is trembling and sour. At the same time, try to press the heel down to below the level of the steps, but don't stand on the ground. Wait for the calf to shake, then lift the heel and practice repeatedly.
Second, the left foot lifts the heel upright, the right leg straightens forward, the foot hooks, and the foot straightens until the eye muscles tremble and grieve; Then change the right leg and lift the heel upright, straighten and lift the left leg, cross and transform, and practice repeatedly.
(2) Dumbbell leg exercises. This set can be devoted to practicing.
This training plan is to do three groups at a time, each group 10 times (using 5- 10 kg dumbbells) and train twice a week.
1. Side leg punching (reducing thigh fat)
Stand up straight, spread your legs apart, put the dumbbell on your shoulders, squat down and slowly pull your legs out to the right, with your right knee above your big toe (do not exceed your toes), keep it for 2 seconds, keep your upper body upright, move your body, put your center of gravity on your heel, slowly return to the middle, and move your body in the opposite direction. Repeat.
2. Squat jump (overall stovepipe)
Stand with your feet apart, wider than your shoulders, with a dumbbell in front and your center of gravity moving to your heel. After continuing to squat, jump up and raise the dumbbell arm to your head. When jumping up, the elbow joint is locked and the abdomen is closed.
3. lunge squat (outer thigh)
Hold dumbbells on both sides of your body, move your right leg forward at a 90-degree angle, bend your knees until your right knee touches the ground, squat down on your hips, and then slowly restore.
4. Hold the dumbbell and bend forward
Hold your chest out, stand upright with your legs together and put dumbbells in front of your legs. Bend forward slowly until your upper body is parallel to the ground, keep your back straight, focus on your heels, and slowly recover.
5. Windmill kicks
A. Stand up straight, put your arms on your head, turn left gently, with your left foot outward and your right foot forward, lift your heel and keep your right leg and back straight.
B. The left knee is 90 degrees. When your arms move to the sides of your left leg, keep your right foot on the ground and stand back.
Lift your back legs.
Lie flat to the left, put your left hand on your head, tuck in your abdomen, keep your left knee at a 90-degree angle, keep your right hand in front of you, and keep your right leg straight in front of your hips. Keep your legs above your hips for 2 seconds and slowly lower 10 cm.
(3) A set of special leg exercises. This set is more conditional to practice.
Girls' calves should be even and slender. Generally speaking, legs are not attractive enough, which is nothing more than the influence of calf size. Among them, radish has the greatest influence on the calf. Today is the time for us to crack it!
(Method 1: Massage)
1. Sit on the bed or on the ground
Lift one leg and relax.
3. Rub the calf up from the ankle with your palm.
4. Grasp the whole calf with both hands and massage from bottom to top.
Because massage can promote fat decomposition and eliminate edema and fatigue, you can get into the habit of massage before bed, which is convenient and will not be forgotten.
(Method 2)
1. Sit on the ground or in bed
2. Straighten your feet (toes should be up at this time)
3. Hold your toes with both hands and pull them in your own direction (your feet must not bend)
4. It lasts about 20 seconds and can be repeated 10 times.
This will make the calf firm and even, and the ankle thinner.
I wish you a beautiful calf as soon as possible and success! ! !