Increased muscle condition
The appropriate genes, weight training, good nutrition and patience.
Some muscles bigger easy growth, but some people are growing slowly, this is the role of genes.But no matter how genes, through weight training and rational diet is can increase muscle, even if the increase in muscle size is not very significant.
Weight training
Only use muscle to get bigger muscles stronger, such as endurance training (for body), cycling (leg) and increase the training.
Patience,
Increasing muscle size requires time and effort.Although some people increase muscle faster, easier, may still need 6 ~ 12 months to let muscle size have obvious changes, even if you work hard in this respect.Realistic growth speed is 0.2 ~ 1 kg per week (0.4 ~ 2.2 pounds).Muscle growth in the first few months faster, and then gradually slow down.Therefore, a player may be in the first month of weight training rose 3 kg, and in the fourth month will only get a 1 kg.
diet
In order to increase muscle endurance training is required, proper number of carbohydrate and protein intake.There is no doubt that want to increase muscle, people need a greater number of proteins.Strength athletes and endurance training athletes, of course, need extra protein.However, this does not infer that they need protein supplements.Contains a lot of the high quality of carbohydrate diet almost always able to meet the needs of the athletes for protein.
Food frequency
Athletes need to eat frequently, especially when they exercise a lot of time.It said to eat three meals a day, three or more snacks.If you eat too little, and you don't have enough energy to ensure effective training.Some people like carried out in accordance with the fixed program, for example, once every two hours to eat, can also achieve a goal.Don't hesitate to take the time to eat, what to eat before going to bed.Dinner can provide extra nutrition, this will help you before starting the morning training to fill it up with the most large glycogen reserves.If it is rich in carbohydrates and low fat, at the same time you also love sports, it will not translate into body fat.
Friday, June 26, 2015
Do 10 minutes before running to lose weight muscle movements Better fat burn
About 10 minutes of muscle strength exercise before you run
Before running muscle stimulation, can improve the combustion efficiency of fat.Experience muscle movement refuse to secrete growth hormone, can increase body fat decomposition enzyme, let the fat burn more efficiently.Do squats or abdominal muscle movement, etc. 10 minutes will have the effect very much.
Although can be a bit tiring, do very out of it can be improved after fat burning effect of aerobic exercise.After a little break after muscle movement, such as respiratory recovery after start running again fat burns very quickly.
To the rhythm of running to talk to can
Not run the faster you will burn fat more quickly, to supply enough oxygen to blood and muscle fat burning is very important.Therefore, in order to not out of the rhythm of the running for a long time will be effective.
Running more than 20 minutes
Start running in the form of energy is consumed for 20 minutes is mostly sugar rather than fat, fat 20 minutes will be consumed in great quantities, so want to burn fat, can to talk while it is important to the rhythm of running more than 20 minutes.
When running on an empty stomach
Fasting is the state of the food is being digested, on an empty stomach can run at the outset to burn fat, especially in the morning before breakfast can run more efficiently to burn fat.However, during the period of excessive weight loss diet control, if running, will soon have no strength.So when running to absorb a balanced diet, don't force yourself is important.
Warm prompt: has stomach trouble or not used to running have suggested on an empty stomach or on an empty stomach, it is ok to follow the other three principles, burning fat effect is also very good.
Before running muscle stimulation, can improve the combustion efficiency of fat.Experience muscle movement refuse to secrete growth hormone, can increase body fat decomposition enzyme, let the fat burn more efficiently.Do squats or abdominal muscle movement, etc. 10 minutes will have the effect very much.
Although can be a bit tiring, do very out of it can be improved after fat burning effect of aerobic exercise.After a little break after muscle movement, such as respiratory recovery after start running again fat burns very quickly.
To the rhythm of running to talk to can
Not run the faster you will burn fat more quickly, to supply enough oxygen to blood and muscle fat burning is very important.Therefore, in order to not out of the rhythm of the running for a long time will be effective.
Running more than 20 minutes
Start running in the form of energy is consumed for 20 minutes is mostly sugar rather than fat, fat 20 minutes will be consumed in great quantities, so want to burn fat, can to talk while it is important to the rhythm of running more than 20 minutes.
When running on an empty stomach
Fasting is the state of the food is being digested, on an empty stomach can run at the outset to burn fat, especially in the morning before breakfast can run more efficiently to burn fat.However, during the period of excessive weight loss diet control, if running, will soon have no strength.So when running to absorb a balanced diet, don't force yourself is important.
Warm prompt: has stomach trouble or not used to running have suggested on an empty stomach or on an empty stomach, it is ok to follow the other three principles, burning fat effect is also very good.
Exercise the muscles will help improve basal metabolism Are more likely to burn calories
Exercise the muscles will help improve basal metabolism
More than life, continuous movement.With the improvement of living standards, health knowledge popularization, the people to exercise more and more attention.
The human body movement, mainly rely on our sports, in this system.Bones are the skeleton of the motor system, the muscle is the power unit of the system.Have the contraction of the muscles, to the relevant section of sports, we human beings can walk, eat, until the hand area of the fine.
Muscle structure and function
The muscles of the human body according to different structure can be divided into smooth muscle, cardiac muscle, skeletal muscle.Smooth muscle mainly distributed in hollow visceral organs and blood vessels, and diastolic slow and persistent;Myocardial for the major parts of the XinBi, responsible for the heart to pump blood;Skeletal muscle mainly exist in the trunk and limbs, and energetic contraction, but easy to fatigue.Cardiac and smooth muscle is splanchnic nerve regulation, not directly to the will of the management, belongs to the involuntary muscle;Skeletal muscle by body innervation, directly controlled by the will of man, belongs to the voluntary muscle, so it is also called voluntary muscle, voluntary muscle contraction function.Under a microscope, skeletal muscle and cardiac muscle has a horizontal stripes, so called striated muscle.
People exercise and sports, rely mainly on skeletal muscle.Skeletal muscle in the body is widely distributed, a total of more than 600, accounts for about 40% of the weight.Each muscle has a certain form, structure, position and assist device, perform a certain function, is rich in blood vessels and lymphatic distribution, and accept the nerve.
Each skeletal muscle including muscle belly and tendon.Muscle belly part is mainly composed of muscle fibers (i.e., muscle cells), color red soft.Tendon part mainly consists of parallel to the density of the collagen fiber bundle, white color, strong and no shrinkage ability, located at both ends of the muscle belly part, the tension strength of about 112 ~ 233 times of the muscle.Muscle with the tendon attached to the bone.When muscles are sudden violence, usually do not break tendon and muscle belly may rupture, or link muscle belly and tendon or tendon adhesion in was opened.With the increase of age, the development of osteoporosis, a powerful muscle contraction can lead to fractures.
Increased muscle more calories consumed
Strengthen muscle strength and muscular endurance exercise, can increase muscle mass and improve performance, but for the average person is the key to it has a promoting effect to health.Enhance the muscle strength and endurance life is beneficial to people.
One advantage: studies show that as the growth of the age, basal metabolic rate, reduce energy consumption.Due to muscle volume is on the decline, the basal metabolic rate dropped 3% every ten years.People who do not exercise regularly, reduce 0.25 kg each year muscle, increase fat 0.25 kg, the accumulation of body fat lead to weight gain, the heart blood a great burden.Every 0.5 kg muscle increase, according to some experts study with more than 30-40 calories every day.Increased 0.5 kg, in other words, muscles, consumes extra quantity of heat is equivalent to 1.5 2 kg fat calories, it is helpful to keep fit and improve their level of basal metabolism, increases the strong physique, for people with diabetes, sport is a must.
Benefit # 2: muscle strength and endurance exercise not only can achieve the purpose of weight loss also can make the skin keep elasticity, appropriate exercise muscle, can increase the stability of joint, reduce the risk of muscles, tendons and ligaments.Muscle is closely related to the human body function at the same time, such as the function of back muscle exercise can strengthen the respiratory system, waist and back muscle exercise can maintain the stability of lumbar spine, etc.
Benefit # 3: when the muscle failure to exercise can lead to muscle atrophy, medicine called disuse muscular atrophy.Such as long-term fixed bed or gypsum may find this kind of situation.Because of muscle can not get proper exercise, muscle fiber tapering, appearance appear smaller muscle mass, muscle strength decreased, if appropriate at this time restore muscle exercise, still can restore the original level of muscle.If failure to exercise muscles, muscle fibers will become fine until disappear, by fibrous tissue replacement at the same time, will not be able to restore to its original level of muscle, the patient will not be able to sit up or stand up.
Muscle exercise should be enough is enough
Proper muscle exercise, can promote the metabolism of muscle.Inappropriate or excessive exercise, however, often cause the chronic injury of motor system, the most common is tenosynovitis.Tenosynovitis refers to tendons within the tendon sheath mechanical friction caused by the changes of chronic aseptic inflammation.Clinical manifestations for limited local pain, tenderness and joint activities, such as the most typical is elastic ring finger appear, commonly known as the trigger finger, elastic ring.Somewhere when the muscles used for a long time, can appear spasm and pain, this is the muscle to the body of a signal, telling people that a piece of muscle need a rest, so as to avoid more damage.
All in all, tenosynovitis prevention mainly restrict activities and correct the bad posture, maintain joints not weight-bearing activities and timing change posture, etc.In addition, positive with physical therapy, massage and drugs for external use only, also can rise to improve local blood circulation, reduce the adhesion between organizations, soften the scar and other function, improve symptoms.If the condition is not improved, should go to hospital in time.
More than life, continuous movement.With the improvement of living standards, health knowledge popularization, the people to exercise more and more attention.
The human body movement, mainly rely on our sports, in this system.Bones are the skeleton of the motor system, the muscle is the power unit of the system.Have the contraction of the muscles, to the relevant section of sports, we human beings can walk, eat, until the hand area of the fine.
Muscle structure and function
The muscles of the human body according to different structure can be divided into smooth muscle, cardiac muscle, skeletal muscle.Smooth muscle mainly distributed in hollow visceral organs and blood vessels, and diastolic slow and persistent;Myocardial for the major parts of the XinBi, responsible for the heart to pump blood;Skeletal muscle mainly exist in the trunk and limbs, and energetic contraction, but easy to fatigue.Cardiac and smooth muscle is splanchnic nerve regulation, not directly to the will of the management, belongs to the involuntary muscle;Skeletal muscle by body innervation, directly controlled by the will of man, belongs to the voluntary muscle, so it is also called voluntary muscle, voluntary muscle contraction function.Under a microscope, skeletal muscle and cardiac muscle has a horizontal stripes, so called striated muscle.
People exercise and sports, rely mainly on skeletal muscle.Skeletal muscle in the body is widely distributed, a total of more than 600, accounts for about 40% of the weight.Each muscle has a certain form, structure, position and assist device, perform a certain function, is rich in blood vessels and lymphatic distribution, and accept the nerve.
Each skeletal muscle including muscle belly and tendon.Muscle belly part is mainly composed of muscle fibers (i.e., muscle cells), color red soft.Tendon part mainly consists of parallel to the density of the collagen fiber bundle, white color, strong and no shrinkage ability, located at both ends of the muscle belly part, the tension strength of about 112 ~ 233 times of the muscle.Muscle with the tendon attached to the bone.When muscles are sudden violence, usually do not break tendon and muscle belly may rupture, or link muscle belly and tendon or tendon adhesion in was opened.With the increase of age, the development of osteoporosis, a powerful muscle contraction can lead to fractures.
Increased muscle more calories consumed
Strengthen muscle strength and muscular endurance exercise, can increase muscle mass and improve performance, but for the average person is the key to it has a promoting effect to health.Enhance the muscle strength and endurance life is beneficial to people.
One advantage: studies show that as the growth of the age, basal metabolic rate, reduce energy consumption.Due to muscle volume is on the decline, the basal metabolic rate dropped 3% every ten years.People who do not exercise regularly, reduce 0.25 kg each year muscle, increase fat 0.25 kg, the accumulation of body fat lead to weight gain, the heart blood a great burden.Every 0.5 kg muscle increase, according to some experts study with more than 30-40 calories every day.Increased 0.5 kg, in other words, muscles, consumes extra quantity of heat is equivalent to 1.5 2 kg fat calories, it is helpful to keep fit and improve their level of basal metabolism, increases the strong physique, for people with diabetes, sport is a must.
Benefit # 2: muscle strength and endurance exercise not only can achieve the purpose of weight loss also can make the skin keep elasticity, appropriate exercise muscle, can increase the stability of joint, reduce the risk of muscles, tendons and ligaments.Muscle is closely related to the human body function at the same time, such as the function of back muscle exercise can strengthen the respiratory system, waist and back muscle exercise can maintain the stability of lumbar spine, etc.
Benefit # 3: when the muscle failure to exercise can lead to muscle atrophy, medicine called disuse muscular atrophy.Such as long-term fixed bed or gypsum may find this kind of situation.Because of muscle can not get proper exercise, muscle fiber tapering, appearance appear smaller muscle mass, muscle strength decreased, if appropriate at this time restore muscle exercise, still can restore the original level of muscle.If failure to exercise muscles, muscle fibers will become fine until disappear, by fibrous tissue replacement at the same time, will not be able to restore to its original level of muscle, the patient will not be able to sit up or stand up.
Muscle exercise should be enough is enough
Proper muscle exercise, can promote the metabolism of muscle.Inappropriate or excessive exercise, however, often cause the chronic injury of motor system, the most common is tenosynovitis.Tenosynovitis refers to tendons within the tendon sheath mechanical friction caused by the changes of chronic aseptic inflammation.Clinical manifestations for limited local pain, tenderness and joint activities, such as the most typical is elastic ring finger appear, commonly known as the trigger finger, elastic ring.Somewhere when the muscles used for a long time, can appear spasm and pain, this is the muscle to the body of a signal, telling people that a piece of muscle need a rest, so as to avoid more damage.
All in all, tenosynovitis prevention mainly restrict activities and correct the bad posture, maintain joints not weight-bearing activities and timing change posture, etc.In addition, positive with physical therapy, massage and drugs for external use only, also can rise to improve local blood circulation, reduce the adhesion between organizations, soften the scar and other function, improve symptoms.If the condition is not improved, should go to hospital in time.
Brace after the third step on gallbladder meridian thin self (this paper is on the thigh, if thin leg, we'll knock crus sides)
Every day in the outside of the thigh (calf) four acupuncture point, hard knock, every knock around calculate, knock about thigh (calf) fifty times a day, which is about two hundred each.With a thigh muscle and fat is very thick, because this must be hard, and the rhythm of about two times per second to knock, to effectively stimulate the acupuncture point.Flap (calf by the same token, the best time to hear the voice of the spluttered) finally knocked out must be the result of the leg or the lateral crus a pale red, as if just scrape the end of that kind of red, but is shallower than that, named to sha.Cold accumulation in the gallbladder meridian, as long as the cold invades the body, the parts are not immune.This area of the chill sometimes directions of horizontal stripes on the outside of the thigh, because of the cold material will hinder the meridians circulation, the cold near the site of accumulation, the waste generated in the cells cannot eduction, the coolness and rubbish accumulated more will make the outer thighs appears, don't be fat.
Because these waste is not the body's tissues, therefore can flow between organizations, if the person likes the movement, the thigh cold and organization formed by waste garbage will flow down, to pile up to the calf, form a turnip leg.Women usually have more men than women activity, and therefore most heap in the outer thighs, most men heap on the calf.This kind of phenomenon is in front of the book says cold caused by bile by blocking the original reason, namely the cold gas accumulation caused by bravery bravery was blocked, then absorb the obstacle.Knock gallbladder meridian on the one hand, can stimulate the gallbladder meridian, forced the secretion of bile;On the other hand can make the accumulation of waste flow, and then out of the body.
This method does not require any preparation, you can implement immediately, as long as on a trial basis for a month, which will be found that the change of the body, may better mental or physical, may weight increased slightly, but they have a leaner.
Due to knock on the activities of the gallbladder meridian can make the gallbladder meridian acceleration, piled up (calf) of the lateral thigh waste discharge in the gallbladder meridian, therefore, knock bile by direct makes the hips and thighs (calf) the outside of the fat reduction, about one to two months will feel pant leg.
If we can early to bed and early to rise every day, and often strikes the gallbladder meridian, flesh will soon rise, usually a month's rest, itself will have the feeling of physical and mental improvement.Four or five months, and have very good effect, others can see obvious difference from the color.
Through the meridians of the gallbladder meridian is a from head to foot, one of the lateral thigh is the easiest to cold invasion, is also the most easy to accumulate bile by cold areas, because of the cold store can make the parts of the meridian flow is not smooth, so that the area near the waste discharge, discharge by the organization of the result of long accumulation, nature makes the whole bile is unobstructed, bravery of skills is hard to run normally, at the same time, the bile after beating up the most comfortable, so anyhow tapping bile by properly every day.
When do knock bile after and early to bed and early to rise makes a man work, the body's blood will increase soon, these will be filled with blood in the body's organs, the shape will not necessarily become fat, but the weight will be increased.
Original natural energy very poor people, according to this method and nurse, is likely to rise in a month about 1 kg of body weight (increase the weight of the mainly comes from the increase of blood).This is human body blood gas energy up, to the health of a phenomenon, don't need because of weight gain and gave up this approach, this part of the weight gain and obesity and there is no direct relationship.
Beating the bravery of the time
Is 23 points to 1 point into the gallbladder meridian of qi and blood, that is to say, on gallbladder meridian should not be done between 23 PM to 1 PM.Even at 23 o 'clock sleep, 22 o 'clock originally should not have what problem.But if sometimes slept late and still continue to knock before you go to bed gallbladder meridian is not so good.So use the time of day on gallbladder meridian is the practice of safety, does not cause any deviation.
Dietary respect
1. Vitamin E helps remove edema
Blood circulation is bad, it is easy to cause the foot edema, contain the food with vitamin E, can help to accelerate the blood circulation, prevent leg ministry muscle relaxation, to thin leg muscles, etc.Contains rich vitamin E include almonds, peanuts, wheat germ, etc.
2. The vitamin B group to accelerate metabolism
Vitamin B1 can convert sugar into energy, and B2 can accelerate the metabolism of fat, eat the food rich in vitamin B, such as dry mushrooms, sesame, bean curd, the peanut, spinach, etc.Thin leg muscles should pay attention to the metabolism.
3. Eat less salt to edema
Often eat much salt in the food, too easy to accumulate in water, and the formation of edema, the accumulation on the calf, thin leg muscles to avoid edema.Diet in addition to reduce salt intake, also can eat more food containing potassium, because potassium helps to get rid of excess salt, potassium foods include tomato, banana, potato, celery, etc.
Because these waste is not the body's tissues, therefore can flow between organizations, if the person likes the movement, the thigh cold and organization formed by waste garbage will flow down, to pile up to the calf, form a turnip leg.Women usually have more men than women activity, and therefore most heap in the outer thighs, most men heap on the calf.This kind of phenomenon is in front of the book says cold caused by bile by blocking the original reason, namely the cold gas accumulation caused by bravery bravery was blocked, then absorb the obstacle.Knock gallbladder meridian on the one hand, can stimulate the gallbladder meridian, forced the secretion of bile;On the other hand can make the accumulation of waste flow, and then out of the body.
This method does not require any preparation, you can implement immediately, as long as on a trial basis for a month, which will be found that the change of the body, may better mental or physical, may weight increased slightly, but they have a leaner.
Due to knock on the activities of the gallbladder meridian can make the gallbladder meridian acceleration, piled up (calf) of the lateral thigh waste discharge in the gallbladder meridian, therefore, knock bile by direct makes the hips and thighs (calf) the outside of the fat reduction, about one to two months will feel pant leg.
If we can early to bed and early to rise every day, and often strikes the gallbladder meridian, flesh will soon rise, usually a month's rest, itself will have the feeling of physical and mental improvement.Four or five months, and have very good effect, others can see obvious difference from the color.
Through the meridians of the gallbladder meridian is a from head to foot, one of the lateral thigh is the easiest to cold invasion, is also the most easy to accumulate bile by cold areas, because of the cold store can make the parts of the meridian flow is not smooth, so that the area near the waste discharge, discharge by the organization of the result of long accumulation, nature makes the whole bile is unobstructed, bravery of skills is hard to run normally, at the same time, the bile after beating up the most comfortable, so anyhow tapping bile by properly every day.
When do knock bile after and early to bed and early to rise makes a man work, the body's blood will increase soon, these will be filled with blood in the body's organs, the shape will not necessarily become fat, but the weight will be increased.
Original natural energy very poor people, according to this method and nurse, is likely to rise in a month about 1 kg of body weight (increase the weight of the mainly comes from the increase of blood).This is human body blood gas energy up, to the health of a phenomenon, don't need because of weight gain and gave up this approach, this part of the weight gain and obesity and there is no direct relationship.
Beating the bravery of the time
Is 23 points to 1 point into the gallbladder meridian of qi and blood, that is to say, on gallbladder meridian should not be done between 23 PM to 1 PM.Even at 23 o 'clock sleep, 22 o 'clock originally should not have what problem.But if sometimes slept late and still continue to knock before you go to bed gallbladder meridian is not so good.So use the time of day on gallbladder meridian is the practice of safety, does not cause any deviation.
Dietary respect
1. Vitamin E helps remove edema
Blood circulation is bad, it is easy to cause the foot edema, contain the food with vitamin E, can help to accelerate the blood circulation, prevent leg ministry muscle relaxation, to thin leg muscles, etc.Contains rich vitamin E include almonds, peanuts, wheat germ, etc.
2. The vitamin B group to accelerate metabolism
Vitamin B1 can convert sugar into energy, and B2 can accelerate the metabolism of fat, eat the food rich in vitamin B, such as dry mushrooms, sesame, bean curd, the peanut, spinach, etc.Thin leg muscles should pay attention to the metabolism.
3. Eat less salt to edema
Often eat much salt in the food, too easy to accumulate in water, and the formation of edema, the accumulation on the calf, thin leg muscles to avoid edema.Diet in addition to reduce salt intake, also can eat more food containing potassium, because potassium helps to get rid of excess salt, potassium foods include tomato, banana, potato, celery, etc.
The calf muscles how reduce
Determine your leg meat is fat or muscle is simple:
1) let a leg up tight, general can see the shape of muscle;
2) general in the subcutaneous fat, and muscle is usually attached to the bone.So, relax the leg, if it is easy to catch up with the hand, is fat.This aspect if after massage legs as the most efficient, the stiff fat will be soften, you can easily catch up.
3), of course, if you have already don't exercise for a long time, then it must be a fat more - even before there is muscle, also started to loss, fat filled in at the same time.This is the so-called "muscular legs".The main reason for the small leg thick, short because the Achilles tendon.Or, little muscle, so the all piled up in the following, or muscle is on high, rather than hang down below.
Why the calf muscle type
1, for a long time to wear high heels;
2, walking posture is wrong, correct is heel first.
3, and could not walk fast, walk also will stretch and relax.
4, professional sports training was done, such as primary and secondary schools are members of the school team.
In order to be able to wear a skirt, high heels, replaced by pairs of shoes, pay attention to each step posture, no longer the pace is quick.
In simple terms, calf muscle type, is to "crush" muscle, then lost calf chunks of fat, the last drop small fat.
The calf muscles how reduce
The first stage, to soften the calf muscles for a month
Since you decided to thin leg that day, first, resolutely can't touch the high-heeled shoes, the second, can't go, and then hurried to walking.Third, pay attention to walk.Uninterrupted in 30 days, began to knead after I come home from work every day.
Step 1, with both hands while pinched leg on the calf muscles from the middle to the top and bottom massage, changing thumb muscles, repeat 5 times.
Step 2, legs like twist cloth in the calf muscles, changing from the ankle to the knee place, repeat 5 times.
Step 3, his hands holding crus, thumb will leg bone, in front of the lower leg massage from down to up, repeat 3 times.In addition to the thumb and other fingers will intensify efforts to massage muscles accordingly.
Step 4, put your thumb in knee above, two hands hold thigh muscle press and massage, repeat 5 times.
The second step (one month later), leg movement + gallbladder meridian
Crus - on tiptoe.Stay in the top 2 seconds, feel calf muscle group in the hard, and then down.Repeat this action 30 * 3 groups.Must massage legs after motion, do stretching movements.After the leg brace movement (more than sport, if wearing high-heeled shoes, take off your shoes immediately after massage and brace)
1) let a leg up tight, general can see the shape of muscle;
2) general in the subcutaneous fat, and muscle is usually attached to the bone.So, relax the leg, if it is easy to catch up with the hand, is fat.This aspect if after massage legs as the most efficient, the stiff fat will be soften, you can easily catch up.
3), of course, if you have already don't exercise for a long time, then it must be a fat more - even before there is muscle, also started to loss, fat filled in at the same time.This is the so-called "muscular legs".The main reason for the small leg thick, short because the Achilles tendon.Or, little muscle, so the all piled up in the following, or muscle is on high, rather than hang down below.
Why the calf muscle type
1, for a long time to wear high heels;
2, walking posture is wrong, correct is heel first.
3, and could not walk fast, walk also will stretch and relax.
4, professional sports training was done, such as primary and secondary schools are members of the school team.
In order to be able to wear a skirt, high heels, replaced by pairs of shoes, pay attention to each step posture, no longer the pace is quick.
In simple terms, calf muscle type, is to "crush" muscle, then lost calf chunks of fat, the last drop small fat.
The calf muscles how reduce
The first stage, to soften the calf muscles for a month
Since you decided to thin leg that day, first, resolutely can't touch the high-heeled shoes, the second, can't go, and then hurried to walking.Third, pay attention to walk.Uninterrupted in 30 days, began to knead after I come home from work every day.
Step 1, with both hands while pinched leg on the calf muscles from the middle to the top and bottom massage, changing thumb muscles, repeat 5 times.
Step 2, legs like twist cloth in the calf muscles, changing from the ankle to the knee place, repeat 5 times.
Step 3, his hands holding crus, thumb will leg bone, in front of the lower leg massage from down to up, repeat 3 times.In addition to the thumb and other fingers will intensify efforts to massage muscles accordingly.
Step 4, put your thumb in knee above, two hands hold thigh muscle press and massage, repeat 5 times.
The second step (one month later), leg movement + gallbladder meridian
Crus - on tiptoe.Stay in the top 2 seconds, feel calf muscle group in the hard, and then down.Repeat this action 30 * 3 groups.Must massage legs after motion, do stretching movements.After the leg brace movement (more than sport, if wearing high-heeled shoes, take off your shoes immediately after massage and brace)
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