Look at the long legged Europa in Korean dramas, all kinds of natural and handsome, and then look at their own legs – thick, look at the sexy mm in magazines, the beautiful legs are all over the screen, and then look at their own legs – like legs
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As for the reasons for the gap, many runners who are deeply trapped in running circles and can’t extricate themselves must have the answer: running! Q: running = thick legs? It’s not groundless to say that running makes your legs thicker
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Long term high-intensity exercise will thicken the myofibrils in the muscle and increase the overall volume of the leg muscle
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If the thickness of the muscle layer increases more than that of the fat layer decreases, it will lead to the growth of the leg circumference
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In the process of running, the quadriceps femoris in the front of thigh, gastrocnemius in both sides of the back of leg and other muscles stretch to provide the human body with exercise strength, and the muscles in these parts will also grow rapidly under high frequency and high load
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Too large, too prominent leg muscles will affect the leg shape to a certain extent, making the legs look not long and slightly thick
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A: Running ≠ thick legs! I believe that after hearing the idea that “running can make thick legs”, some runners who care about the shape of their legs have begun to hesitate to run or not to run
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However, what Xiaobian wants to tell you is that running and thick legs are definitely not a single multiple-choice question – as long as you master scientific and reasonable running training methods, your legs will not become thick and ugly, on the contrary, you can have enviable “big long legs”! So, how can we become a “long legged Europa” and “long legged goddess”? Reasonable running training plan, muscle long or not long, legs thick or not thick, which largely depends on how you run training
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It is necessary to make a reasonable and appropriate training plan and scientifically control the relevant parameters
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High intensity fast running will bring a lot of short-term load to the muscles, and eventually promote the muscle growth, which is not conducive to the shaping of the legs, but also will cause a lot of lactic acid accumulation and affect the duration of exercise
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This can be seen from the leg shape of long-distance runners and sprinters
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Therefore, it is suggested that runners choose a straight road for slow distance training
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The intensity need not be too large, and the speed should be controlled at 6 ~ 8 min / km; the total training time should be more than 40 min; the running frequency can be run every other day or run two days, rest one, etc
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The correct running posture is also a major source of leg shape
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First of all, runners need to master the correct running posture: keep the body straight, head upright, neck relaxed, back straight, shoulder relaxed, arms swinging back and forth on both sides of the body, legs moving forward regularly
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This kind of posture can make the runner run more stable and relaxed, at the same time, make the leg muscles do not have to work too hard to complete the stretching movement and help maintain the body balance
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Secondly, the leg movement, running stride need not be too big, rhythm to flexible light is appropriate; and the leg should not be too big too high, so as to reduce the leg muscle contraction and strength supply
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Finally, it’s the way to land
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Some runners are used to landing with the sole of their forefoot, because it will make their steps lighter and it’s not easy to hurt their knees
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But this will lead to the volume of calf gastrocnemius to increase sharply under excessive load
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Therefore, if the calf is too thick and not straight enough, the runner may as well use the heel to touch the ground first, and then quickly roll the support point to the front foot to run
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If the muscle strength of some parts of the leg is insufficient and some parts of the leg are very developed, how ugly will the whole leg be? Keeping the same way, the same posture and the same speed for a long time in running training will lead to the rapid growth of some parts of the muscle volume under high frequency use, thus affecting the overall leg shape
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Therefore, it is suggested that the runners should consciously adjust and change the running mode in their daily running training, so that the muscles of each part of the leg can get a balanced exercise
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In a single training, runners can choose the training mode of jogging + walking alternately, which can effectively relieve the leg muscle pressure and avoid myofibrillar thickening
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In normal training, runners can also add some exercises to balance leg muscle load, such as balance training, stretching training, flexibility training, plate support, etc
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Other sports assisted hot water immersion: after running, soak the feet and legs with hot water bubble, which is conducive to the rapid recovery of leg muscles, but also to a certain extent alleviate the sense of muscle soreness; leg massage: after running, pat and massage the muscles in the front of the thigh, the lower end of the thigh close to both sides of the knee, the back of the leg and both sides, in addition to relieving leg muscle fatigue, It can also effectively avoid excessive muscle growth in these parts
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Stretching before running: the warm-up and stretching before running can make the leg muscles gradually adapt to the sports state, and avoid the muscle suddenly start to exercise and bear too much load, resulting in the volume increase
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Stretching after running: stretching after running can effectively help the muscle to recover its resting state and relieve the muscle growth
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Stretching: in addition to before and after running, normal stretching is also very important
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Stretching for the legs can not only coordinate the muscle growth of the legs and make the muscle distribution more balanced, but also stretch the joints to a certain extent and make the legs more slender and straight
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Want to have long, straight, jealous legs? Then run quickly!
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