Big beautiful legs are always popular with everyone!

It’s one thing to have tight legs, but it’s another thing to have sexy legs. In my opinion, healthy, well-proportioned and strong legs are beautiful legs. Excessive pursuit of thin legs is unhealthy. Nowadays, simple thin legs are also ridiculed as "chopstick legs" and are gradually abandoned by aesthetics. As shown in the picture below, the muscle lines are obvious and slender, which makes the legs look sporty, not shriveled and thin. This type of beautiful legs cannot be achieved by simply dieting. It requires exercise. Perfect leg shape looks sexy and beautiful, and can bear heavy loads and play a role at critical moments. Legs like these aren't something you're born with: you can get them with hard work and flexibility training to help shape them. Regardless of thighs or calves, you need to rely on fitness to achieve your goals.

Thighs are generally easier to train, and calves usually develop slower than other parts of the body. This may be related to factors such as bones, genes, and muscle types that we cannot change. In addition, we usually walk, run, and even stand frequently. The calf muscles do not seem to respond strongly to training stimulation.

Many people think that it is difficult to lose weight in the legs, especially the calves, but I just want to say that it is possible to lose weight in the calves! As long as you follow the right fitness regimen, you can slim down your legs and have nice-looking legs!

Method 1: Pay attention to warm-up

Our hip flexors and leg muscles are very stiff, especially office workers who are tired and stiff after working at their desks for a day, so they need to warm up fully It is very important for your next training.

Warm-up exercises such as back kicks, walking lunges, and lateral lunges can promote blood flow in muscles, mobilize joints, prepare your lower limbs for subsequent weight-bearing training, and reduce the risk of injury. . You only need to do a few sets.

If you still feel muscle tightness, don't start training with weights right away. You can take a moment to relax your hip flexors with a foam roller.

Method 2: Pay attention to posture

Before performing high-intensity training, you must first ensure that your posture is standardized

Because the legs are large muscle groups, They can affect other parts of the body and can lead to injury if not trained properly.

Won’t doing squats, deadlifts, and irons make your legs thicker?

Although it is important to practice with the maximum weight, you should use as much weight as you can. Otherwise it will only distort your posture and cause you injury. Lifting heavy loads is safest only with correct form and technique. Start practicing the technique with small weights until you fully master it.

In fact, it’s a good idea to have an experienced training partner check your form regularly. During the inspection, you should reduce the weight, make the movements as standard as possible, and let your partner help you correct it. This will help you correct mistakes and develop good habits.

Introducing the leg-slimming butt-slimming action: deep squat

The deep squat action exercises the adductors of the inner thigh by activating the muscles around the hip joint, lifting the buttocks line, and exercising the buttocks at the same time. Muscle groups can make your buttocks more beautiful and your buttocks firmer. At the same time, squats can also effectively stimulate lymph nodes, improve leg edema, exercise leg strength, tighten buttock muscles, and make leg muscle lines softer.

Before I talk about the fitness plan for thinning calves, let me first talk about some knowledge about legs.

The main calf muscle is the triceps on the back of the calf (calf), including two superficial gastrocnemius heads, one deep soleus head, and the tibialis anterior muscle on the front of the calf.

There are also some small muscle groups, such as the extensor digitorum longus, extensor pollicis longus, flexor digitorum longus, flexor pollicis longus, tibialis posterior, peroneus longus, and peroneus brevis.

The calf muscles play a vital role in the human body's ability to stand, walk, run, and jump. For example, when standing, the calf muscles must contract appropriately isometrically to maintain the stability of the ankle. Especially when a person stands on uneven ground, the muscles of the calf are controlled by the nerve proprioception to keep the ankle from over-flexing to one side to avoid spraining. Foot or fall.

The gastrocnemius is the main muscle you see, especially when you stand on your toes. The soleus muscle is slightly deeper than the ectenteric muscle and you can see it on the side of the leg.

The gastrocnemius is mainly used to stabilize your standing posture. It is a relatively small muscle group. It accounts for about 40% of the calf, and most of it is composed of fast-twitch muscle fibers.

The soleus muscle allows you to stand up when sitting, accounts for about 60% of the calf, and is mainly composed of slow-twitch muscle fibers.

The soleus muscle is the soul of building your calf muscle lines.

How to exercise your calves?

1. Under weight-bearing conditions, raising the toes can increase the amplitude of muscle contraction.

2. Calf training movements such as seated calf raises, standing calf raises and machine calf raises can all train the calves well.

It would be best if your gym has special equipment. If not, you can sit on a training bench and place a barbell on the ground. Ordinary training benches may not be high enough, so just place a barbell on the bench or raise the bench to perform the exercise.

3. Standing calf raise

Key points of calf training

Appropriate weight bearing to ensure sufficient range of motion, slow movement speed, low frequency, unilateral movements and improvement of toe orientation Balance changes, knee joint angle changes, stimulation focus

About the number of repetitions and times:

Because the soleus muscle contains slow muscles, you need to exercise at a slow pace to achieve the desired results. For better results, you can reduce the speed and repeat 12-20 times.

You can do 4 groups of standing calf raises, 8 times each!

Calf exercises should be arranged after thigh exercises.

Stretching:

The calves are very prone to cramping when stimulated. You need to stretch after exercise, which is also crucial for leg lines.

Aerobic exercise can help you lose calf fat, especially mountain climbing and running. You can add 20 minutes of aerobic exercise, which is very useful for your line sculpture!