Upper body S code, lower body L code, how thin is the calf?
Everyone tried to tighten the muscles of the calf, then squeezed with the thumb and forefinger. It is estimated that most people will pinch a layer of soft flesh, which is the fat covered by the calf muscles. If you want to stovepipe, this layer of fat To be destroyed! Attention, this is not muscle! Don't say that you are a muscular leg. Generally, athletes have muscle legs.
It is estimated that there are still many people who will encounter such a situation. After losing weight, they are already full of enthusiasm, and the proportion of the body is not coordinated. After the various methods have been tossed, there has been little progress or no improvement. Still the upper body S code, the lower body L code, how can the calf be thin?
First of all, give everyone a science, whether your calf is thick, and has a great relationship with heredity. If your relatives have a pair of radish legs with iron bars, unfortunately, you may also be able to assemble a pair of small radish legs.
As shown in the picture, this is the Achilles tendon with our calves connected to the heel. If it is born to be long, congratulations! You will have a pair of beautiful legs. If it is born to be short, then you have to study more. Whether the calf looks good is closely related to the length of the Achilles tendon. The long-term Achilles tendon will lean up the calf and look slim. The shorter Achilles tendon, pulling the hind legs directly, pulling the calf down, looking like a radish, it is easy to have protrusions. That... It’s not saved when the raw legs are thick, that’s not it.
To get rid of this layer of fat, or do aerobic exercise, turn on the fat reduction switch. You have to be clear about the idea that local leg strength training does not reduce fat, which is a leg-shaped modification after fat loss.
Here is a more effective stovepipe aerobic exercise - skipping.
With the same exercise time and exercise intensity, skipping rope consumes more calories than jogging and swimming. Moreover, skipping can increase the flexibility of the calf and lengthen the leg Achilles tendon to achieve a better stovepipe effect.
How do you jump rope?
Who can't jump rope? I want you to teach? ! To be honest, many people really don't jump rope. If you don't master the correct method of skipping, you will get more and more tired, your calves will not be reduced, and you may become thicker, which will seriously affect your persistence and confidence. This is a problem that many people encounter in the actual exercise to lose weight, the method is wrong, the stovepipe is white!
1. First look at the basic movements of skipping:
(1) Wear soft and thick sneakers. Use the forefoot to jump and land to ease the momentum. Remember not to use the whole foot and the heel to land, it is easy to make the brain feel shocked and uncomfortable. This is the reason why many people do not like to skip the rope, and always feel dizzy;
(2) If you are overweight, it is best not to skip the rope. You can choose other modes of exercise that are more moderate, such as walking, swimming, etc.
(3) Do not be too high when skipping the rope (10-25cm is appropriate), when the knee is slightly bent (not less than 135°), try to keep the knee slightly curved but not locked, so as to avoid excessive damage and damage.
(4) There are two ways to skip the rope:
The two feet are jumped, the physical energy consumption is large, and the duration is relatively short.
The two feet alternately jump, the physical energy consumption is relatively small, and the duration is long.
For weight loss, both ways are possible, depending on everyone's skipping habits. In fact, it is more inclined to alternate feet, because the leg muscles can alternately rest, the movement is light and rhythmic, and can be more persistent. The accumulation is much less, and the calorie consumption is much more than the two feet.
2, then look at the exercise method of skipping rope
(1) Each skip should be 30-60 minutes, just start each group of 20-25, and slowly transition to 30 groups or more according to the physical acceptance, each group 80-100 times, rest between groups for 20 seconds ;
(2) When resting between groups, you can measure your heart rate. When you achieve the target rate of exercise, the fat burning effect is better. Simple measurement, the heart rate of 23 seconds is better in 10 seconds. This is an important indicator to verify that fat is effectively burned!
(3) Finally, in order to better skinny legs, please join the body's resistance exercise to improve the body's basal metabolism and make more fat burn. For example, body movements, lifting dumbbells, squats, lunges, and so on.
3, although this step is the last, but it is the first step of the movement, the general sequence of movement is to do resistance exercise for 20-30 minutes, then jump rope for 30-60 minutes. Jumping rope after the energy burst, you will feel that your athletic ability has improved, and skipping rope will be easier!
Step by step, a group of 15 left and right feet, do 3-5 groups, pay attention to knees kneeling 90 °, knees do not exceed the toes.
All sputum, a group of 20, do 3-5 groups, pay attention to the knees do not exceed the toes when kneeling down.
4, stovepipe three must know
1) Change the running of the same time to skipping rope, 3-5 times a week, swimming can continue, reduce body fat.
2) 3 times a week of systemic resistance exercise, placed in front of aerobic exercise, can also be done alone, each 20-30 minutes, improve the body's metabolic rate, promote fat consumption.
3) Continue to control diet, do not eat greasy, fried, high-sugar and high-salt foods; eat fresh vegetables, fungus, fish, tofu, etc.; drink warm water, do not drink sugary drinks. Better control of weight.
Whether you've been practicing running or wearing high heels, the back of your calves are prone to unsightly muscle mass. Skipping can help you reshape the muscle lines that are over-extended, while also lifting your hips and stretching your ligaments.
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