The way to prevent calf from running is to correct your wrong running posture, warm up before running, do stretching exercise after running, and try to choose the jogging way.
1, running posture is correct or not
If you are accustomed to running when the forefoot first landing, then you have to say goodbye with slender legs, forefoot landing though easy to run, but will result in calf sturdy. The best way is the heel landing, and then the forefoot touchdown Although tired while running, it will lose weight and will not result in calf stout.
2, warm-up exercise can not forget
Warm-up exercise is to prevent muscle strain, running must be warm-up, and then running to prevent calf muscle strain because of the need to recuperate after a long stretch to make muscles become healthy.
3, stretching after running
Be sure to do a stretching exercise after running, even if you can not sit down and stretch the muscles, but also enough to tiptoe with a hand in order to achieve the purpose of stretching the leg muscles.And the purpose of stretching exercise to relieve muscle tension to prevent the muscles tight, Effectively maintain leg type perfect.
4, jogging more effective than running
Running belongs to the aerobic exercise, through the exercise to achieve the purpose of consuming excess fat, but because in the state of aerobic, so jogging is more in line with this requirement. Running faster burning fat, but will increase the burden on the calf , Accelerate muscle growth, leading to calf thickening, while insisting jogging for more than 30 minutes is the most effective way to lose weight.
How to massage after running leg
Active massage: use of auxiliary products on their own massage
A. use tennis for calf muscle
Soleus soleus, gastrocnemius Gastrocnemius, press the lower edge of the lower calf, repeatedly hook the instep back instep, if you want to increase the strength of the buttocks off the ground, lift the calf tightness.
B. use the roller for the hip joint
Tensor Fasciae Latae, TFL, IT Band, lateral fascia lamellipodia, lateral to the thigh of the iliotibial band.
C. use tennis for the buttocks
Piriformis Piriformis is located in the deep muscles of the buttocks, the roller is not easy to push to, it is recommended to use tennis, the body center of gravity tend to press the hip edge, looking for sore spots.
D. use the golf ball against the sole
Plantar fascia Plantar fasclitis, middle medial forefoot, arch, heel.
Passive massage: others assisted massage
A. lymphatic massage
Lymphatic is an immune system, the circulatory system, can transport excessive water and protein, fat absorption to the blood vessels, you can also bring the tissue fluid with pathogens back to the lymph nodes, eliminate pathogens, and finally back to the vein because the main lymphatic massage Is to do shallow lymph, so practices do not need too much force, the general fear of pain can be accepted, if properly handled, lower body swelling will soon be eliminated.
There are many lymphatic vessels in the human body, lymph nodes, as long as the flow direction, you can engage in a simple lymphatic massage.The lower part of the main There are two places with large lymph nodes, one behind the knee and one in front of the hip.
B. leg massage
1. Gently rubbing the popliteal foothill.
Starting from the Achilles tendon at the lower leg, cover the ankle with the palm of your hand.
3. With a soft force, the epidermis of tissue fluid to the top of the calf after the push.
4. Gradually move up to the back of the knee, repeat the same action, until below the knee.
5. Massage the popliteal again.
C. thigh massage
First knead by hip joint lymph node.
2. And then from the back (popliteal fossa) to both sides of the thigh drainage.
3. Drainage process, gradually up, to the hip Shoulong.
4. Rubbing the hip lymph nodes again.
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