Many people refused for fear of muscles in the calf grow ugly campaign, but, you know, not causing unsightly leg muscles to generate, but without proper stretching after exercise, wanted to improve calf muscles, stretching + massage is most effective, yoga goddesses teach you 6 groups, with small rough leg bye ~ ~ ~
For sports such as running, spinning, or long-term wear high heels, and so on, will exercise the leg muscles, but a lot of people right after exercise does not stretch, leading to muscle into growing thick blocks, this is the cause of calf muscles.
How to improve calf muscles through exercise?
Want to improve calf muscles, also need to exercise, but to combine stretching and massaging effect. Stretching can help elongate the calf muscles, make it into a beautiful slender strips; massage can help muscles relax, preventing the movement of bulky muscle mass muscle formation.
Detailed steps:
Step1: put hands on the ground, a v-shaped body, stretch calves, legs straight, extend chest, abdomen relaxed;
Step 2: open fingers, Palm Bay, to push power to the elbows, then pushed to the shoulders, shoulders extend;
Step3: inhale up, bend right knee bent right leg, drawing the smallest legs back; exhale, opposite side, left and right side Alternately, reset.
Tip: keep 3-5 breathing period after the end of each movement. Body, arm and leg or body general control of the angle I was in between 30-45.
Movement II: broken hip squat stretching method
Two detailed steps:
Step1: arms Akimbo, feet slightly apart, inhale, extend chest, looking up;
Step2: breathing, the body Center of gravity to the left leg, his left leg bent, body down squat;
Step3: upper body leaning forward, downward extension of the chest, breathing, relaxation, body down, broken hip, his hands holding the ground;
Step4: inhale again, look up, extended back, exhale, relax, relax shoulders, stretch the chest and abdomen; head, hands on his hips, exhaling keep, breathe again, get up, straighten the back leg breathe, return to starting position.
Tip: keep 3-5 breathing period after the end of each movement. Body, arm and leg or body general control of the angle I was in between 30-45.
Three: massage by rubbing
Three detailed steps:
Step1: sitting on the mat, left knee, left foot to the outside of the right thigh and right leg in front of the left knee;
Step 2: hands on your right leg in front, rub back and forth around the calf muscles. Complete left leg.
Tip: daily 1-2 group, a complete action-1 set
Action four: fist massage
Action details four steps:
Step1: hip place mat, bend the left knee, and put the left leg right lateral thigh, right foot in front of the left knee, relax;
Step2: double fist, from the back side of the leg ankle massage starting at the bottom to pull the calf muscles. Repeat several times-and left leg.
Tip: daily 1-2 group, a complete action-1 set
Act five: kneading massage
Action details five steps:
Step1: sitting on the mat, place your right foot to the left lateral knee, left foot on the knee in front;
Step2: relaxed leg, kneading up from the ankles;
Step3: again, make tight calf muscles become soft and flabby. Continue until the other side massage.
Tip: daily 1-2 group, a complete action-1 set
Movement VI: crush-massage
Detailed explanation of action six action:
Step1: sitting on the mat, bend the right knee, right calf muscles squeeze and massage to the inner thigh directions;
Step 2: hold the pushing muscles, bend your knees, right foot closer to the hips;
Step3: empathy massage and recovery of his left foot to the left;
Step4: put your knees together, arms around the knees, keep.
Tip: daily 1-2 group, a complete action-1 set
Yoga goddess of your yoga how to skinny legs:
1. Bad girl’s leg lines what is the reason? Yoga is how to exercise this muscle?
Fat and line shape is mainly caused by a sedentary, plus these sites usually difficult to exercise, so it is prone to cellulite. Yoga Workout gluteus Maximus muscle mainly, the biceps muscle and quadriceps muscle, the anterior tibia muscle, the triceps sure muscle and other muscles.
2. Yoga is not in one fell swoop, then in motion, each movement should be how long?
Keep 2-3 breathing time between each movement.
3. The training of each set of actions should match or only when a set of actions carried out?
It is best to match, so that we can get a full workout.
4. If you want to adopt a set of intensive training a part, should do some day right?
If focus can be repeated independently of a group action, group action 10-20, 3 rounds a day or so. Note that only strength training needs to be reproduced and stretch training does not need to be repeated. (Strength training refers to the need to use Yoga balls, stretch bands, such as the movement of AIDS, and stretching is the unarmed training without any equipment. ）
5. Each action point (such as legs) requires high?
Your body, arm and leg or body angle control between 30-45 degrees, and can also be based on the body's own toughness, as well as specific requirements for action to make adjustments.
6. Beginners should pay attention to?
Practice not to eat, exercise on an empty stomach, one hour before eating. During the course of practicing yoga, breathing must keep up, don't hold your breath, breathing evenly, and keep the body balanced. Sport must be fully hand-arm and leg before, avoid pulling a muscle in the movement.
Shank why stout?
For sports such as running, spinning, or long-term wear high heels, and so on, will exercise the leg muscles, but a lot of people right after exercise does not stretch, leading to muscle into growing thick blocks, this is the cause of calf muscles.
How to improve calf muscles through exercise?
Want to improve calf muscles, also need to exercise, but to combine stretching and massaging effect. Stretching can help elongate the calf muscles, make it into a beautiful slender strips; massage can help muscles relax, preventing the movement of bulky muscle mass muscle formation.
Action: double leg alternating tensile method
Detailed steps:
Step1: put hands on the ground, a v-shaped body, stretch calves, legs straight, extend chest, abdomen relaxed;
Step 2: open fingers, Palm Bay, to push power to the elbows, then pushed to the shoulders, shoulders extend;
Step3: inhale up, bend right knee bent right leg, drawing the smallest legs back; exhale, opposite side, left and right side Alternately, reset.
Tip: keep 3-5 breathing period after the end of each movement. Body, arm and leg or body general control of the angle I was in between 30-45.
Movement II: broken hip squat stretching method
Two detailed steps:
Step1: arms Akimbo, feet slightly apart, inhale, extend chest, looking up;
Step2: breathing, the body Center of gravity to the left leg, his left leg bent, body down squat;
Step3: upper body leaning forward, downward extension of the chest, breathing, relaxation, body down, broken hip, his hands holding the ground;
Step4: inhale again, look up, extended back, exhale, relax, relax shoulders, stretch the chest and abdomen; head, hands on his hips, exhaling keep, breathe again, get up, straighten the back leg breathe, return to starting position.
Tip: keep 3-5 breathing period after the end of each movement. Body, arm and leg or body general control of the angle I was in between 30-45.
Three: massage by rubbing
Three detailed steps:
Step1: sitting on the mat, left knee, left foot to the outside of the right thigh and right leg in front of the left knee;
Step 2: hands on your right leg in front, rub back and forth around the calf muscles. Complete left leg.
Tip: daily 1-2 group, a complete action-1 set
Action four: fist massage
Action details four steps:
Step1: hip place mat, bend the left knee, and put the left leg right lateral thigh, right foot in front of the left knee, relax;
Step2: double fist, from the back side of the leg ankle massage starting at the bottom to pull the calf muscles. Repeat several times-and left leg.
Tip: daily 1-2 group, a complete action-1 set
Act five: kneading massage
Action details five steps:
Step1: sitting on the mat, place your right foot to the left lateral knee, left foot on the knee in front;
Step2: relaxed leg, kneading up from the ankles;
Step3: again, make tight calf muscles become soft and flabby. Continue until the other side massage.
Tip: daily 1-2 group, a complete action-1 set
Movement VI: crush-massage
Detailed explanation of action six action:
Step1: sitting on the mat, bend the right knee, right calf muscles squeeze and massage to the inner thigh directions;
Step 2: hold the pushing muscles, bend your knees, right foot closer to the hips;
Step3: empathy massage and recovery of his left foot to the left;
Step4: put your knees together, arms around the knees, keep.
Tip: daily 1-2 group, a complete action-1 set
Yoga goddess of your yoga how to skinny legs:
1. Bad girl’s leg lines what is the reason? Yoga is how to exercise this muscle?
Fat and line shape is mainly caused by a sedentary, plus these sites usually difficult to exercise, so it is prone to cellulite. Yoga Workout gluteus Maximus muscle mainly, the biceps muscle and quadriceps muscle, the anterior tibia muscle, the triceps sure muscle and other muscles.
2. Yoga is not in one fell swoop, then in motion, each movement should be how long?
Keep 2-3 breathing time between each movement.
3. The training of each set of actions should match or only when a set of actions carried out?
It is best to match, so that we can get a full workout.
4. If you want to adopt a set of intensive training a part, should do some day right?
If focus can be repeated independently of a group action, group action 10-20, 3 rounds a day or so. Note that only strength training needs to be reproduced and stretch training does not need to be repeated. (Strength training refers to the need to use Yoga balls, stretch bands, such as the movement of AIDS, and stretching is the unarmed training without any equipment. ）
5. Each action point (such as legs) requires high?
Your body, arm and leg or body angle control between 30-45 degrees, and can also be based on the body's own toughness, as well as specific requirements for action to make adjustments.
6. Beginners should pay attention to?
Practice not to eat, exercise on an empty stomach, one hour before eating. During the course of practicing yoga, breathing must keep up, don't hold your breath, breathing evenly, and keep the body balanced. Sport must be fully hand-arm and leg before, avoid pulling a muscle in the movement.