Standing on the lame is a kind of standing way that ballerinas use more. In fact, we can also do lame standing movements. Let’s take a look at the lame legs and stand on the stovepipe. What are the benefits of standing on the lame?
Can you stand on your feet?
Standing on the lame can be a thin leg, but it does not have much effect on the fat calf. It is better for the muscle type calf stovepipe.
1, the calf fat (especially subcutaneous fat) is more, mainly through aerobic training to reduce fat, fat reduction can also significantly reduce the calf circumference. It should be noted that there is no evidence at this stage to target fat loss It is feasible, that is, it is impossible to reduce only the fat of a certain part of the body and has nothing to do with other parts. While jogging, skipping fat loss begins for a while, the rate of fat reduction is often slower than the speed of muscle fiber enlargement, so calf may appear On the contrary, it becomes thicker. It is necessary to adhere to exercise, the muscles will not grow indefinitely, and the body fat will continue to decrease, and the calf will gradually become thinner. In this case, the lame movement will not play a major role.
2, calf muscles (including Achilles tendon) slack, especially unable to adapt to full-speed sprint conditions, take a lame action is more targeted. Especially for the gastrocnemius muscle lifting effect is better, while practicing to the soleus muscle and Achilles tendon. The goal of training, of course, can include reducing the fat between the muscle bundles, but mainly to make the muscle fibers have better contraction force (simple understanding, the strength of the muscles mainly comes from the extent of muscle fiber contraction), which makes the calf lines more aesthetic. .
What are the benefits of standing on your feet?
First, the tiptoe is a very good aerobic exercise, it can keep the heart rate at around 150 times per minute, so that the blood can supply enough oxygen to the heart muscle, beneficial to the human heart, cardiovascular health.
Second, the toes are not restricted by the venue. As long as it is standing, it can be done anytime and anywhere. Basic method: First, put your feet together, lift the heel hard, then relax and repeat, repeat 20-30 times. Don't look simple , fitness can be good.
3. When you lift your toes, the amount of blood squeezed by the muscles of the back of each side of the calf is roughly equivalent to the blood volume of the heart pulse. So, when you work, study, play chess, play cards, play computer or for a long time When standing still, it is best to do a lame exercise for about 1 hour, which can make the blood flow of the lower limbs smooth. Moreover, you can move your limbs and mind when you are lame, eliminate the long-term concentration of the brain and suddenly stand and the eyes are black, mind Fainting fault.
Fourth, there is also a lame walking, that is, the squatting type of fat heel is completely walked on the toes, walking a hundred steps. This can exercise the muscles of the back of our calves. From the perspective of meridians, it is conducive to smoothing the three yin. Turn your toes up and walk with your heels. You can also practice the muscles on the front side of the calves. You can walk through a hundred steps and you can clear the three yangs. The two can alternately strengthen the body. Of course, for the elderly, you should pay attention. Safety, so as not to stand up and fall and fall. People with more severe osteoporosis are better not to do.
Fifth, the tiptoe is indeed a good aerobic exercise. It not only keeps the heart rate at around 150 beats per minute, but also allows the blood to supply enough oxygen to the heart muscle, beneficial to the heart, cardiovascular health, and It can exercise the calf muscles and ankles, prevent varicose veins, and enhance the stability of the ankle joint. Most importantly, it can avoid damage to the knee, which is a good exercise method for many elderly people whose knee joints are not very good.
6. Walking on tiptoe: It varies from person to person. Take 30~50 steps each time, take a break, and then repeat several groups according to your physical condition. The speed can be adjusted by yourself to feel comfortable and relaxed. The initial practitioner can 4. Supporting the wall, you will not have to use foreign objects after you are proficient.
Seven, sitting on the tip of your toes: Keep your knees and thighs level. You can put two mineral water bottles or pets on your thighs and carry out weight-bearing exercises. Each time you lick 30~50 times, the speed is self-adjusting.
Eight, lying on the tip of the hook: When you are in bed, the legs are straight and straight, put the toes together, you can do it with your feet, you can also practice on one foot. If you feel the calf is not comfortable, stop and rest. Do 20~30 times, speed self-adjustment.
踮 tiptoe stovepipe standard action
Stand on tiptoe:
1. Lift the heel, keep the toes up, and sit on the chair. To enhance the effect, keep the knees at an angle of 90°.
2. Keep this position, move the heels up and down, sit on it, and sneak in the office or on the way to work.
Standing on the toes:
1. Open your legs a lot and your toes are outward.
2. Keep your upper body in mind and keep it from tilting. Then slowly lower your waist. Remember, don't lean forward, you can't collapse.
3. In this position, the heel is raised and the toe is held for 2 seconds.
4. The above 3 actions are grouped and repeated 10 times.
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