Like the figure, beautiful legs also have their proportions and sizes, and the calculation method is as follows:
Leg length: greater than 26.3% of height;
Maximum girth: about 3/4 of the calf length;
Measurement: Last week's length is equal to the maximum circumference, the middle circumference is last week's length plus next week's length divided by 2, and next week's length is 63% of last week's length.
Based on this, if your height is 160 cm, then the standard length of your calf should be 42 cm, the maximum girth should be about 32 cm, the upper girth is 32 cm, the middle girth is 26.5 cm and the lower girth is 20 cm.
Viewed from the side, the leading edge of the ideal calf curve should be a vertical line, and the trailing edge is slightly arched; From the front, no matter the front or the back, the inner edge should be a vertical line, while the outer edge should reflect a certain radian. The proportion of the calf curve also needs to take into account the body line.
Knowing the leg beauty standards of oriental women, you can pay attention to diet and exercise. Experts have prescribed two sets of "leg slimming and stovepipe exercise prescriptions" for young women. You might as well try them every day.
The first set of leg slimming exercises
the first paragraph
Sit on the ground, with your legs parallel to the ground, lift your right leg, hold your feet with both hands, try to touch your calf with "one, two, three, four" mouths, then change your left leg with "five, six, seven, eight" mouths, and do it alternately for 30 times (as shown in figure 1).
the second part
Lie on your back, arms akimbo, shoulders on the ground, forcibly lift your hips and upper body, straighten your right leg, bend your knees with your left leg, and alternate your legs 10 times (Figure 2).
The second set of leg slender exercises
The first quarter stood on tiptoe squatting
Stand with your feet in a figure of eight, heels together, and 90 degrees between your feet. Stand on tiptoe, squat down and stand up. The amount of exercise each time is limited to your calf pain (about 3 minutes).
Tiptoe jumping exercise in the second quarter
Stand on your feet, arms akimbo, and take off with your forefoot. When you fall, the forefoot touches the ground first, and then the whole foot touches the ground. Take off on tiptoe again, 10 times in a row.
The third quarter massage method of calf
Sitting posture, relax calf muscles, gently massage calf muscles with both hands, and massage each leg for 2 ~ 3 minutes, each time.
1, slimming calf
The calf is a muscle located at the back of the calf, which is called peroneal abdominal machine. Under normal circumstances, the peroneal abdominis looks developed, and the calf without peroneal abdominis looks unattractive, so the peroneal abdominis should exist properly. Under normal circumstances, you can't see the fibula abdominal muscle when you exert yourself, and you can only see it when you relax. You can eliminate your overgrown calves by walking posture and changing the type of shoes.
2. Changing the posture of walking is fundamental. Check your walking habits when walking slowly. Avoid adding too much weight to the calf.
3, change the heel height: people who usually wear low heels are replaced by high heels, and people who usually wear high heels are replaced by low heels.
The common method of calf exercise is to complete the prescribed number of times and times with a fixed weight. The result of this exercise is that the stimulation to the calf muscles is not deep and comprehensive, and the muscles cannot be completely tired. Because when you do the first 2-3 groups with fixed weight, it is the strongest part of the muscle that exerts force, which can ensure that you can complete the exercise in the right posture. However, in the later practice, there will be a phenomenon of borrowing power, and the practice will be over before each small muscle reaches fatigue. This will not stimulate more muscle fibers, especially deep muscle fibers.
Another practice method is incremental method, that is, with the increase of the number of groups, the weight is continuously increased and the number of times is reduced. By gradually increasing the weight, it constantly exerts greater pressure on the moving parts and breaks through the adaptability of muscles. This kind of aggravating method is the best choice for large muscle group exercise, but it is not necessarily effective for calf muscle exercise. Because it is more and more difficult to complete the movement with the increase of the number and weight of groups when practicing calves by incremental method. In the later practice, there will also be the phenomenon of borrowing power, the movement deformation is not in place, the stimulation is not concentrated or can not reach the "contraction peak", so that some muscles can not be stimulated or the stimulation is not deep enough. Although gradually increasing the weight improves the ability to lift heavy objects, the individual growth of each muscle in the exercise group is very small. In addition, the calf has the characteristics of anti-fatigue, heavy weight and little exercise, so it is difficult to reach the fatigue limit. Only moderate and low-intensity load and high-frequency stimulation of 12 times or more can make the calf reach the fatigue limit.
The advantages of the decreasing method are as follows: firstly, with the decreasing of weight, the psychological pressure brought by weight can be eliminated, the extra physical consumption can be avoided, and the energy can be concentrated in the movement process to achieve the ultimate contraction and ensure the movement quality; Secondly, with the weight loss and the increase of the number and times of groups, more muscle fibers can be mobilized to participate in the work. In addition, weight loss, increased frequency, greater and more lasting muscle tension, more sports units involved in the work, and higher efficiency. This can effectively promote muscle growth.
How to practice calf with decreasing method? The following is my experience for your reference.
First do 2-3 groups with the specified limit weight, 8- 12 times for each group. Then the weight of each group decreased 10-20 kg, and the number of attempts increased. About 8 groups can get an unprecedented feeling when doing it, and the calf muscles expand like inflated balloons.
Suggestion: Warm-up exercises should be done before training to improve the range of motion and muscle flexibility of the calf. During the exercise, you can use the gap between groups to do some auxiliary exercises, such as short-distance running back and forth, sideways running, leg-lifting running in situ, vertical jumping in situ, etc. These exercises can not only eliminate the fatigue of calf muscles, but also improve the elasticity of calf muscles, which is also of great help to the beauty of calf muscles.
Tip: Beginners should not use sitting lift heel, but standing lift heel. For people with high training level, sitting and lifting heels is the best choice. In addition, if you want to increase the thickness of the muscles at the back of the calf, don't forget to do the donkey-riding lift heel exercise.
Responder: ccloveme- Great Magician 13 Grade 8-8 2 1:00.
Tips for stovepipe
In fact, if you want to thin your calves, you must first check whether the muscles of your calves are slack or tight. If the muscles are tight, it will be more difficult to lose weight. Therefore, the first leg reduction plan should start with relaxing the firm calf fat.
Method 1
On weekdays, you can sit on the ground, lift one foot at right angles, and beat your calf with your fist for 5 minutes on each side.
Method 2
When you have a holiday, you might as well put the bath salts on the market into the bathtub, let your calves soak for a while and relax your muscles. Pat the calf after bathing to speed up blood circulation.
Step 2: Strengthen the campaign of reducing fat and tightening.
When the calf begins to become soft (or naturally flabby), the next round of weight loss work is to strengthen the effect of reducing fat and tightening, and you can do some body-building exercises every day.
Exercise (1)
1. Place the front end of the foot on the raised platform and press the foot down as far as possible.
2. Then the calf stands on tiptoe to lift the whole person hard. Repeat this set of movements rhythmically, 20-30 times, try to stand up and press down as hard as possible, preferably a little sore. You can put one hand on the bracket to keep your balance.
Exercise (2)
1. Lie on the ground, straighten your feet up at 90 degrees to your body, cross the instep with a long towel, straighten your hands and stand on tiptoe.
2. Press the towel hard with both hands and press the soles of your feet at the same time to keep your hands and feet straight.
Repeat this action for 40 times, and you can tighten the calf and make the lines more slender.
Step 3: finally sprint stovepipe.
Of course, the final stage is to speed up the slimming effect. You might as well buy some stovepipe cream and stovepipe products to help your helper, which can moisturize your legs and make your legs glow!
Dietary method for eliminating edema
Besides massage, proper eating habits can also shape beautiful legs.
1. Vitamin E helps to eliminate edema.
Poor blood circulation can easily lead to edema of the feet. Foods containing vitamin E help to speed up blood circulation and prevent leg muscles from relaxing. Foods rich in vitamin E include almonds, peanuts and wheat germ.
2. Vitamin B accelerates metabolism. Vitamin B 1 can convert sugar into energy, while B2 can accelerate the metabolism of fat and eat more foods rich in vitamin B, such as mushrooms, sesame, tofu, peanuts and spinach.
3. Eat less salt to get rid of edema. Eating salty food often makes it easy to accumulate too much water in the body and form edema, which is easy to accumulate on the calf. In addition to reducing the absorption of salt, you can also eat more foods containing potassium, because potassium helps to excrete excess salt in the body. Potash-containing foods include tomatoes, bananas, potatoes and celery.
Lower leg:
1) Massage: 1 > As long as you take a little time before going to bed every night, sit in a chair and put your right foot on your left knee. Put your hands on your right ankle and press hard for 3 seconds. Then massage from ankle to calf in the same way, and then massage with left foot. (Massage and exercise to build beautiful calves) 2 > Softening fat: sitting posture, with one leg bent on the chest and the other sitting cross-legged. Try to relax and massage from ankle to knee with your palm.
Eliminate tension: Knead the calf with both hands at the same time and push it from bottom to top.
Elasticity: hit the bullet with the empty palm to eliminate fatigue and increase elasticity.
2) Stretch your legs: 1 > Face the chair (a table is enough, just find one that suits your height), and the distance is about 70cm. Put your hands on the edge of the chair and don't bend your elbows. At the same time, the knees should be straight, and then the heels should move up and down. You will feel the calf's flesh squeezing. This action is similar to "standing one meter away from the wall, keeping the plane of your feet from the ground and leaning your hands against the wall." At this time, you will feel the feeling that the calf muscles are stretched, and the heel must never leave the ground. " They're all pinching your calves. Choose what you like to do!
2 > Put your feet on the ground, put 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), lift your left leg, and your body weight falls on your right foot to keep up (cock your toes), and feel the calf slap.
3 > Stand on the edge of stairs or other objects more than 20 cm high (stand firm! ), hold the wall and let the heel hang. Slowly stand on tiptoe, stop at the highest point, and then lower your heel at the same speed until the lowest point. You need to do it at least six times at a time, you can take a break before continuing, and you can increase the number of times according to your personal situation after you are proficient. (This is also famous: half steps and half radish is its formula) (About stairs: you can stovepipe when you stand on your toes, and you can skip PP when you go to two sets at a time)
4 > Stand with your feet together, put your hands on the ground in front of your feet, and lift the toes of your left foot and the tips of your right foot. Ok ~ ~ ~ ~ ~ ~
3) Lie on your side and support your upper body with your elbows; Legs together, legs and toes taut. Lift your leg to the limit (remember to stretch your toes) and keep the other leg still; Restore, repeat 5 times. Lie on your side in another direction and repeat the action. Personally, I think it's just stretching, and I can lose my leg after a long time.
4) Exercise ankle joint to remove subcutaneous fat easily. Hold the ankle with one hand and the toe with the other hand to make it rotate. Turn right 10 times, turn left 10 times, alternately. If you do this exercise often, you will be very active and have a relaxed pleasure. When you exercise, you will feel your calves moving.
5) Hold the chair handle or table corner for ankle correction. It has a tightening effect on the more developed muscles on the calf. After the muscle is strong, it can prevent the formation of subcutaneous fat. Repeat 10-20 times. Remember to stretch the calf muscles after exercise.
6) Lift the heel with both feet together 10 times, toe together, heel separately 10 times (the action is the same as the internal splayed foot), lift the heel with one foot closed 10 times, and change the foot 10 times. According to Sherbin's tutorial, it is very thin, and stretching can't be ignored, otherwise it will grow into muscle blocks.
7) When standing, lift the toe with one leg 10 times and change the leg 10 times. Sit down with your legs flat and hook your toes 20 times. (Keep your feet on the ground and hook your toes hard)
8) bounce off: when walking, the toes touch the ground, and the heels touch the ground and immediately lift up for other toes to walk. (Exercise at any time, stretch at any time)
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