Why is it so difficult to thin legs? Different situations need the right medicine.
Formation of calf muscles
There are two muscles that determine the thickness of our calves. One is gastrocnemius.
Another flat muscle in gastrocnemius: soleus muscle.
gastrocnemius
Soleus muscle
Gastrocnemius determines the size of the calf.
The soleus muscle determines the tension in the middle and lower parts of the hind legs.
Five different forms of calf thickness
Muscular calf is caused by natural muscular development, and it is engaged in track and field or dance the day after tomorrow.
Ballet leads to the increase of the cross-sectional base of calf muscle.
The calf is fat, the body fat is high, and the pear-shaped legs are thicker.
XO calf, knee buckle and foot valgus lead to the size of triceps surae.
Inconsistent progress
Leg tension, hip weakness and hamstring weakness lead to insufficient hip extension.
Insufficient calf compensation
Achilles tendon is too short.
Congenital achilles tendon is too short
Muscular calf
Appearance of calf: stand on tiptoe with obvious muscle demarcation.
Cause+improvement method
Generally, it is caused by natural muscle development, and the day after tomorrow is engaged in track and field or
The cross-sectional base of calf muscle is enlarged due to ballet dance.
Improve the relaxation of the foam shaft of the active stretching calf, and make the calf lines more slender and beautiful.
way
Body flexion and extension
Straighten one leg as far as possible and feel the calf stretch.
One side was stretched for 30s*4 groups.
Foam shaft relaxation
One leg is folded on the other.
Continuous rolling massage for 30s*4 groups.
Fat calf
Appearance of calf: no obvious muscle lines pinch sebum.
Cause+improvement method
Reason: Body fat is too high and pear-shaped legs are thicker.
Improvement methods: avoid heavy eating and create excess calories.
High-intensity aerobic exercise in multiple-choice exercise
XO calf
Appearance of calf: The size of calf varies from left to right.
Cause+improvement method
Cause: The left and right dimensions of calf triceps are due to knee valgus.
Reasons for inconsistency
Improvement method: the front side of the foam shaft is relaxed+the heel is lifted upright+the ankle is surrounded on the back.
Foam shaft relaxation
Kneel on the foam shaft in a kneeling position.
Continuous rolling massage for 30s*4 groups.
Upright lifting heel
Stand up straight on tiptoe, then step back and repeat.
Heel lift 15 times per group *4 groups.
Supine ankle circumference
Lie flat, around your ankles.
Each group 15 times *4 groups
Muscle tension calf
Appearance of calf: the calf is thick, and the muscle and fat are combined.
Cause+improvement method
Cause: Daily sedentary hip weakness and hamstring weakness lead to insufficient hip extension.
It leads to insufficient hip extension on the road and compensatory force on the calf.
Improvement method: gluteal bridge+straight leg hard stretching weak muscles+stretching the back of thigh.
Hip bridge
Exhale, legs are hip width apart. Lift your hips.
20 times per group *4 groups
Straight leg hard pull
Bend down and feel the stretch on the back of your thigh.
Each group 16 times *4 groups
Stretch the back of the thigh
Sit with your feet together and your knees open.
30s*4 in each group * 4 groups
A calf with a short achilles tendon
Appearance of calf: the calf and ankle are in a straight line, without bending.
Cause+improvement method
The reason is that the length of Achilles tendon cannot be changed by nature.
There is no acquired improvement method, but it can be improved by wearing eyesight.
Don't pursue details too much, accept yourself and don't look at yourself with a magnifying glass.