1, precautions for leg maintenance
Senile symptoms:
Work hard
Don't think you are not old until you are 5/60 years old. More and more demanding stairs and panting housework are the earliest characteristics of aging. After the age of 40, many people feel that their legs and feet are not flexible, and they walk a little too much. Just like their legs are filled with lead, they are sour and swollen, making it more and more difficult to climb stairs. They were out of breath after climbing a few floors. This is your leg complaining.
Slow down
Unconsciously, the pace is getting slower and slower, and sometimes even the bus can't catch up. Occasionally, if you walk fast, you will feel that your legs and feet are out of control, and then you will feel sore for many days and even have muscle atrophy.
My legs are cold.
Even in summer, I always feel chilly in my calves, and sometimes I feel a line from my hips to my heels is cold. This may be caused by poor blood circulation, or it may be related to lumbar disc lesions.
Leg care:
thermal insulation
Don't let your legs catch cold, usually soak your feet with hot water, so that qi and blood can reach your upper body smoothly and keep balance.
Get more sunshine.
It not only helps to keep warm, but also promotes the formation of vitamin D in the body, avoids calcium loss in both legs and effectively prevents osteoporosis.
Leg movement:
first step
Stand with your back against the wall, slowly move your legs forward, and then back. Remember to keep your balance. In the process of doing it, the lower part of the back should always be close to the wall. This action is best done every day.
The second move
Put your knees together, bend your knees slightly, put your hands on your knees, and then rotate them in turn, first clockwise for 30 times, then counterclockwise for 30 times. Just twist your knee and move your limbs at will.
The third measure
I often rub my legs and stomach on weekdays. Bend over or sit down, then let your legs droop, gently pat your legs with both hands at the same time, and pat them several times from top to bottom. Finally, put your fists on your thighs and thighs and rotate them dozens of times.
The fourth move
Like the third trick, nothing to do at ordinary times is to stand on tiptoe. The suggestion is to lift the heel and tighten the leg for 5- 10 seconds at a time.
The fifth move
Straighten your legs, bow your head, lean forward, and pull your toes with your hands for 20-30 times. This can exercise your feet and prevent leg weakness.
Step 2 run to lose weight
Don't take part in this sport just because running is not limited by the venue and the execution cost is low. We don't ask you to invest heavily in professional sports products, but at least regular jogging shoes, sports bras and casual clothes are suitable. Direct fitness after work is very discouraged, and fashionable shoes will hurt your feet; The general bra has poor breathing and bad sweating; Formal dress will make your body unable to stretch freely. It is important to prepare some equipment before running.
You need to pay attention to the data.
If you want to lose fat, you need to use the stored energy. Generally speaking, in the first 20 minutes of exercise, the body will use glycogen first, and when it runs out, it will start to consume fat. Therefore, you need to ensure that the running time is more than 30 minutes each time, in order to achieve a good fat-reducing effect, and you should exercise at least three times a week with the same intensity. You can download a related fitness APP or function bracelet to help you record your daily exercise.
Try doing morning exercises on an empty stomach.
If there is no problem of hypoglycemia, try jogging on an empty stomach for half an hour after getting up. If you don't eat in the morning, your body can consume glycogen quickly and then enter the stage of decomposing fat. In this case, the consumption rate of body fat will be greatly increased. If you don't have this habit, you can start jogging 15 minutes every day, and then increase the intensity after getting used to it. I believe you will get satisfactory fat-reducing effect soon.
Enrich your pace.
Don't just run at a constant speed forever. Giving your body more stimulation and changes will help you metabolize more fat. For example, you can do a full-speed sprint of 20-50 meters, complete it at the fastest speed, then run a race of 1-2 minutes, and then start jogging at a low speed. Going back and forth several times like this can greatly speed up the process of fat decomposition.
Pay attention to your physical strength.
Whether running or walking, leg movements are closely related to leg types. If you want to make your legs straight and slender, don't exert any force on your calves when running, focus on your hips and thighs, let them drive your lower limbs, ensure that your calves are light and relaxed, and then land on your heels first and then on your toes, so that your feet can be evenly stressed.
Replenishing water is not only the focus of beauty
You know, fat burning is inseparable from the participation of boiling water, and ensuring a certain amount of water intake can make your fat reduction plan go smoothly. In addition to the 8 glasses of water you need every day, you can always prepare water cups in the gym to replenish your body with water.
Please rest assured of these concerns.
Q: Does running make your calves thicker?
A: No, first of all, women don't have enough hormones to make muscles grow easily. Secondly, leg muscles are far more difficult to shape than you think. After running, the calf will swell temporarily, which can be relieved by moderate stretching and massage.
Q: Do you need to drink functional drinks while running?
A: No, low-intensity running to break down fat will not overload the body, but the electrolyte and sugar contained in functional drinks will become a burden and reduce the weight loss effect.
Q: You can't exercise after dinner, but you can only run during the day?
A: Not exactly. Whether it is dinner or lunch, you should not exercise immediately after eating, so as not to hurt your internal organs. But there is no problem with moderate-intensity exercise for half an hour to an hour after a meal. If you don't feel well, you can stop resting immediately.