How to do stretching exercises after running to prevent your calves from getting thicker

　　How to stretch after running Won't your calves become thicker? Stretching can help you relax your muscles, release lactic acid accumulated in your muscles, and help your muscles recover. Don't ignore it - you won't have muscle stiffness, soreness, or carrot calves after exercise, just look at it!

　　Because jogging is a whole-body exercise, the muscles in the back of the thighs, inner thighs, calves, back, and shoulders need to be mainly stretched. The methods are as follows:

　　Stretch the posterior thigh muscles

　　Sit on the ground, straighten the leg to be stretched in front of the body, and bend the other leg. The outside of the entire leg is close to the ground, forming a triangle with the straight leg. With your back straight, bend forward from the crotch as much as possible, grab the toes of the straight leg with both hands, maintain this position for 20 seconds, and then relax. Individuals have different flexibility and it is normal to be unable to reach your toes, just do your best.

　　Stretching the inner thigh muscles--Method 1

　　Sit with the soles of your feet close to each other, push your knees outward and as close to the ground as possible, grab your ankles with both hands, maintain this position, count to 10, relax, and repeat 3 times.

　　Stretching the inner thigh muscles--Method 2

　　Sit with your feet straight and apart in front of you, keep your back and knees straight, bend forward from your hips, grab the ankles of your legs with your hands from the inside of your legs, maintain this position, feel your inner thighs being tightened, relax, and then repeat.

　　Stretch calf (rear) muscles

　　Lean over, support the body with both arms and one leg (stretched, toes on the ground), bend the other leg in front of the body and relax, focus the body's weight on the toes of the supporting feet, push the heels backward and downward, feel the muscles in the back of the calf are tightened, maintain the tension, count to 10, relax, repeat 3 times, then switch to the other leg and do 3 times.

　　Stretch the shoulder muscles. Lie on your back, lift one leg, grab the end of the thigh near the knee, and pull it toward the chest. Keep the other leg straight and close to the ground. Keep your head without leaving the ground. Maintain the posture, count to 10, repeat 3 times, and switch legs.

　　Stretching shoulder muscles--Method 1

　　Use one hand to grab the elbow of the opposite arm from the outside and back, pull it toward the opposite side of the grabbed arm, maintain the posture for a count of 10, repeat 3 times, and then stretch the other shoulder.

　　Stretching shoulder muscles--Method 2

　　Cross the fingers of both hands above the head and hold each other, palms facing up, stretch your arms upward and backward, and hold for 15 seconds.

　　Stretching shoulder muscles--Method 3

　　Straighten one arm upward, then bend the forearm behind the head, relax, grab the elbow from behind the head with the opposite hand, and slowly pull it toward the opposite side, holding for 15 seconds.

　　Not stretching after running can easily cause your legs to become thicker. By the same token, can stretching make your legs slimmer? How to do stretching exercises to slim down your legs?

　　Basic training: correct movement

　　To have a pair of beautiful legs, it is not enough to restrict your diet - although diet control can reduce fat, it cannot sculpt beautiful lines! Therefore, the basic skills of beautiful legs: targeted exercise, must not be discarded!

　　Targeted campaigns:

　　Brisk walking, jogging, mountain climbing, step aerobics, Latin dance...these exercises are all effective exercise Go to the legs to reduce fat and beautify lines. If you want to become the queen of beautiful legs, you must develop a leg-beautiful exercise habit!

　　Suitable strength:

　　Many people worry that exercise will make their calves thicker, but this is not the reason why you should not exercise. In fact, female It is not easy to form large muscles unless you do high-intensity exercise or the muscles are not fully relaxed after exercise.

　　Aerobic exercise for 30 to 60 minutes is a more appropriate exercise intensity. The so-called aerobic exercise can be achieved through exercise heart rate To make a simple judgment, if the exercise heart rate is between the fat burning heart rate (the fat burning heart rate can be calculated with the fat burning heart rate calculation tool), it can be initially considered as aerobic exercise.

　　Graduation Guarantee: Stretching

　　As mentioned before, you must fully relax your muscles after exercise. Whether you can graduate from the Academy of Beautiful Legs depends on this.