Cloud Running is undoubtedly the fastest way to slim down your legs, but you must also run correctly to avoid getting half the result with half the effort, which is counterproductive. Only aerobic jogging will not easily build calf muscles and will not make muscle fibers thicker.
Choose to run slowly and for a long time, so that you can use up a lot of fat in your body. Moreover, jogging is not particularly strenuous and will not make the body too hypoxic, which will help you consume fat and achieve the purpose of slimming your legs.
How to slim down your legs by running: you need to do warm-up exercises
I believe it is no longer popular to do warm-up exercises before exercise. Especially before running, stretching the legs is particularly important. Only when the calf is fully warmed up and stretched in place can the lower leg be put into combat in its best condition.
Safe and effective basic muscle stretching activities can effectively reduce the risk of injury and improve muscle flexibility. Warm-up should account for 10% to 20% of the total exercise time. For example, for an hour of aerobic exercise, the warm-up time should be in the range of 6-12 minutes. during warm-up exercise heart rate Reach 60% to 70% of your maximum exercise heart rate.
Maximum exercise heart rate conversion method: 220-age = maximum heart rate.
The best exercise heart rate conversion algorithm: maximum heart rate × 60% ~ maximum heart rate × 80%.
For example, a 24-year-old female , her heart rate during exercise is: 220-24=196, 196×60%=117.6, 196×80%=156.8, that is, her heart rate during exercise should be between 118 and 157. Then, the heart rate during warm-up: 196×60%=117.6, 196×70%=137.2, that is, her heart rate during warm-up should be between 118 and 137, which is more appropriate.
How to slim down your legs by running: Tips for landing while running
The most important tips for losing weight by running. Many people will land on the balls of their feet when running. Running is easy and effortless. After landing on the balls of their feet, they push off, fold, move their hips, and swing their legs. The center of gravity moves forward, the ground is lifted and then landed again, and the cycle begins again and again. But it is not suitable for people with thick calves. The correct way to prevent your calves from getting thicker is to land with your heels and then jog with your whole toes on the ground. Because the heel is braking when it lands on the ground, which reduces the running speed, and the effort will naturally consume fat.
How to slim down your legs by running: aerobic exercise burns fat
The real time to burn fat begins after 30 minutes of continuous exercise, so running requires more than half an hour.
In addition to adopting correct running posture, the slimming method to avoid calf thickening is also to adopt low-intensity, rhythmic, and long-lasting aerobic exercise jogging, which consumes sugar and fat in the body. Don’t mistakenly think that the more intense the exercise, the better the weight loss effect. It is wrong to only focus on the calories burned each time you exercise.
The jogging speed should not be too fast, and the heart rate should be controlled within the heart rate range of aerobic exercise. It should not be too slow, otherwise you will not be able to get up. exercise role. Generally, jogging is controlled at 6-8km/h. Once the intensity increases and speeds up, the calories consumed will indeed increase, but it will put too much burden on the calves and knees, and the muscles will grow faster.
How to slim down your legs by running: calf stretching to shape your legs
Stand up straight, step one leg as far back as possible, keep the sole of the shoe on the ground, keep the leg behind you straight, bend the front leg, and keep the body vertical. Pull your arms back as hard as you can. Hold for 8-12 seconds, switch legs and do it again. The person stands up straight, stretches one leg forward and keeps it straight, bends the back leg, stretches the body slightly forward, and tightens the arms in front. Hold for 8-12 seconds, switch legs and do it again.
Stand up straight, cross one leg, hold the shoe with your hand, and hold it as close to your hip as possible. Keep your hips balanced, your knees together, and your upright leg slightly bent. If you have difficulty maintaining balance, you can hold on to a wall or a chair. Hold for 8-12 seconds, switch legs and do it again.
Stretching after exercise is crucial to shaping your calves. People who like to be lazy can completely abandon the traditional leg-crossing press. A more convenient way is to stand at an arm's width away from the wall, and then use your hands to support the wall, with your body forming an angle of 30 degrees to the wall. Hold on for 5 minutes and feel the calf muscles being stretched infinitely. You can adjust it according to your body's flexibility.
How to slim down your legs by running: Hot blister Legs stimulate circulation
Keep soaking your calves in hot water after running. You can buy a wooden bucket, soak your legs, listen to music and read a book to fully promote blood circulation in your calves. The editor recommends several leg soaking recipes to relieve pain and fatigue and slim down your legs for beauty:
1. 120 grams of evening primrose. Boil for 20 minutes and then add to a bucket. Soak until the calf or above is 20-30 minutes, 3 times a week.
2. 50 grams of Uncaria, 30 grams of Prunella vulgaris, and 20 grams of Diguchi.
3. 10-15 grams of Caowu, the method is the same as above.
4. 50 grams of salvia miltiorrhiza and 50 grams of motherwort.
How to slim down your legs by running: Massage your legs to absorb nutrients
After soaking, massage your calves with lotion. The choice of cream is not very demanding. Apply it on your calves and massage from bottom to top, and massage in circles until it is completely absorbed. After applying, gently pat your calves to completely relax the muscles.
1. Use both hands to pinch the muscles on the calf and massage it from the middle up and down. Keep changing the muscles you pinch. Massage each leg for 3 minutes.
2. Twist the calf muscles left and right like a rag, changing the twisting position from the ankle to the knee, and hold each leg for 3 minutes.
3. Hold the calf with both hands, press the leg bone in front of the calf with your thumb, and massage from bottom to top, repeat 3 times. In addition to the thumb, other fingers should also massage the muscles with greater intensity. Hold each leg for 3 minutes.
4. Place your thumbs on the knees, hold the muscles of the thighs with both hands, and massage the knees while pressing the knee sockets. Hold each leg for 2 minutes.
