健身小腿粗好还是细好？英文双语对照

健身小腿粗好还是细好？

理论上小腿粗的力量要比小腿细的大，但实际上不一定。因为肌肉的力量和肌肉大小以及神经系统能调动的肌肉数量有关，也就是说如果一个人的很瘦但肌肉的募集能力非常强，那他是比肌肉大块的人更有力量的。

但大多情况下人的募集能力都差不多，所以一般情况下都是肌肉粗的人比肌肉细的人力量更足。

健身可以瘦小腿吗？

健身可以瘦腿。

因为如果我们进行针对腿部肌肉的运动，例如腿部舞蹈、有氧运动等，可以增加腿部肌肉的代谢率、消耗脂肪，从而达到瘦腿的效果。

此外，健身也会提高身体的新陈代谢，有利于全身脂肪的燃烧，也会对瘦腿有帮助。

除了有针对性的腿部运动，调整饮食、控制卡路里摄入也是瘦腿的重要方法。

例如，在控制总摄入的情况下，增加蛋白质的摄入，有利于增肌、消耗脂肪。

此外，规律健身的同时，要注意保持心态稳定，避免出现过度减肥等不良情况。

健身如何防止小腿变粗？

健身一般运动幅度大，如跑步，快走都有可能使小腿长肌肉，导致小腿变粗，我们可以在大幅度运动后对小腿轻拍按摩，使小腿肌肉放松

健身中小腿肌肉如何锻炼？

对于锻炼小腿肌肉，有以下几种方式来进行：

第一，站立提踵，练习的目的在于提高小腿肌肉的力量以及跟腱的强度。以脚尖站立，立于台阶的边缘，面朝台阶，脚后跟的后部悬起，以墙做支撑，踝、膝盖及髋保持在一条直线之上，以前脚掌为支撑，通过脚趾将人体抬起，停留一段时间之后，缓慢的、有控制的放下。

练习的方法：十次为一组，一共两组，组与组之间可以休息两分钟。

第二，坐位提踵，即正坐在凳子，两前脚掌站在垫幕上，在两膝盖上负重物和杠铃，以两手托住，不使其滑动。

随即呼吸，以小腿三头肌的收缩力量，使脚跟抬起到最高的位置，后腿肌肉群完全收紧，稍停两到三秒，再呼气慢慢的放下脚跟，然后还原，重复练习。

健身后小腿变粗怎么办？

1、运动后不要立马休息。人在进行剧烈运动的时候，脂肪会被分解成热量和乳酸，乳酸可以保护身体，但是它会让血管和结缔组织膨胀；

2、运动后做拉伸运动。拉伸运动可以松动运动后坚硬的肌肉，防止小腿变粗；

3、给腿部做按摩。运动之后在小腿部按压感觉非常硬或者粗的肌肉，让它逐渐的从运动状态恢复到平时的状态；

4、洗温水澡。洗澡可以释放高强度运动带来的身体上的疲劳紧绷感 ，促进血液循环，释放一定量的乳酸；

5、注重饮食。蔬菜可以帮助人代谢掉一部分乳酸，多食蔬菜、适当地增加一些淀粉、蛋白质之类的食物会防止小腿变粗。

练小腿的健身器材？

. 小腿下压机：小腿下压机是一种专门锻炼小腿肌肉的器材，通过腿部下压运动，能够充分锻炼小腿三头肌、胫骨前肌和腓肠肌，增强小腿肌肉的力量和耐力。

2. 跑步机：跑步机是一种常见的有氧运动器材，通过跑步的方式，可以有效加强小腿肌肉的耐力和力量。

3. 自由拉伸：自由拉伸是一种简单而有效的小腿拉伸方法，可以有效改善小腿肌肉的柔韧性和弹性，同时也可以缓解小腿肌肉的疲劳和酸痛感。

4. 倒立机：倒立机是一种专门锻炼小腿肌肉的器材，可以通过倒立的方式，让小腿肌肉得到充分的拉伸和锻炼，从而增强小腿的柔韧性和力量。

5. 蹬车机：蹬车机是一种有氧运动器材，通过蹬车的方式，可以有效加强小腿肌肉的耐力和力量，同时还能够有效燃烧脂肪，减轻体重。 

注意：请在健身前先向教练咨询建议，遵循适宜自己的方式进行适度锻炼。

健身房里如何练小腿肌肉？

练小腿肌肉可以做深蹲和提踵。深蹲可以锻炼大小腿肌肉，提踵主要锻炼小腿肌肉。

深蹲：

初练者可以先做徒手深蹲，然后做扶墙单腿深蹲，最后做单腿深蹲。

如果徒手深蹲一次性可以做30个以上可以做扶墙单腿深蹲，如果扶墙单腿深蹲可以做10个以上，并且平衡能力得到了改善，就可以做单腿深蹲了。

深蹲动作过程：脚尖冲外，11点05方向。收腹挺胸，后背挺直，下至大腿与地面平行或膝关节稍小于90度，另一只腿抬离地面（徒手深蹲不用抬脚），上至膝关节微屈，不要超伸。

深蹲锻炼方法：

做3到8组，每组做10个以上，每组间休息1分钟。

健身房什么器械瘦小腿？

1、跑步机。在跑步机上运动比其他有氧运动器械消耗的热量更多。用正确的姿势在跑步机上运动，跑步前充分地热身运动，跑步后做好充分的伸展和放松运动，就可以有效地减少腿部脂肪，尤其是对下肢和上肢的塑形非常有效...

2、动感单车。骑动感单车可以锻炼到腿部和臀部的肌肉，消耗大腿和小腿的脂肪，进而达到有效减肥的目的。45分钟的骑动感单车运动可以消耗大约500千卡的热量，而且骑动感单车不仅能够锻炼到腿部，还可以充分锻炼...

3、登山器。该设备的设计原理是根据爬楼梯的作用而设计的。在运动中，大腿前部的股四头肌、大腿后部的肌肉和臀大肌可以充分伸展，消耗脂肪的同时调整肌肉线条，从而达到瘦腿的目的。在登山器上爬上爬下时，膝关节受...

哪种健身器材瘦小腿？

1、跑步机。在跑步机上运动比其他有氧运动器械消耗的热量更多。用正确的姿势在跑步机上运动，跑步前充分地热身运动，跑步后做好充分的伸展和放松运动，就可以有效地减少腿部脂肪，尤其是对下肢和上肢的塑形非常有效...

2、动感单车。骑动感单车可以锻炼到腿部和臀部的肌肉，消耗大腿和小腿的脂肪，进而达到有效减肥的目的。45分钟的骑动感单车运动可以消耗大约500千卡的热量，而且骑动感单车不仅能够锻炼到腿部，还可以充分锻炼...

健身练腿小腿会变粗吗？

健身练腿小腿会变粗，因为锻炼了，肌肉拉伸了，就会变粗首先，可以缩短每次健身时间，尤其是有重点锻炼小腿肌肉的动作。

Is gymnastical crus thick be still fine very good?

The strength with theoretic wide crus should compare crus fine big, but actually not certain. Because sarcous force is mixed muscle size and neurological the muscle amount that can move is concerned, that is to say if of a person very thin but sarcous collect capability is very strong, then he is stronger than the person of muscle chunk volume.

But the collect ability of servent of big much case is about the same, it is muscle usually so rude person's finer than muscle person power is fuller.

Is fitness OK leg of thin and small?

Fitness is OK thin leg.

Because if we undertake is aimed at leg ministry sarcous,move, for example leg ministry dancing, motion having oxygen, can increase leg ministry sarcous metabolization rate, use up adipose, achieve the result of thin leg thereby.

In addition, fitness also can raise the metabolism of the body, be helpful for the combustion with adipose whole body, also can be opposite thin leg is helpful.

Move besides the leg department that has specific aim, adjusting calorie of food, control to absorb also is the important method of thin leg.

For example, below the circumstance that always absorbs in control, increase to be absorbed proteinly, be helpful for adding muscle, use up adipose.

In addition, regular fitness while, want to notice to maintain stability of state of mind, avoid to appear excessive reduce weight wait for bad situation.

How does fitness prevent crus to coarsen?

Fitness moves commonly range is big, be like ran, go quickly possible to make leg length muscle, bring about crus to coarsen, after we are moving substantially, dab to crus massage, make crus muscle is loosened

How does muscle of the crus in fitness take exercise?

To exercising crus muscle, the following kinds of means will undertake:

The first, stand lift heel, the purpose of the exercise depends on increasing crus sarcous force and the strength that follow tendon. Stand with tiptoe, establish the brim at step, look out step, of calcaneal hind dangerous case, do with the wall prop up, ankle, knee and coxa maintain in linear over, sole is previously prop up, raise human body through toe, after keeping period of time, slow, pilot is put down.

The method of the exercise: It is a group 10 times, altogether two groups, dichotomy bell can rest between group and group.

The 2nd, seat lifts heel, sitting in bench namely, two chela palm stands on mat act, clog and barbell are lost on two knee, hold in the palm with two tactics, do not make its slip.

Immediately breathes, with the contractive force of crus triceps, make calcaneal raises top position, hind leg muscle group tighten up completely, stop a bit two to 3 seconds, again expiratory slowly put down calcaneal, next reductive, repeat an exercise.

How does the crus after fitness coarsen to do?

1, do not rest immediately after motion. When the person is having violent campaign, adipose meeting is decomposed quantity of heat and lactic acid, lactic acid can protect the body, but it can let blood-vessel and connective tissue expand;

2, drawing exercise is done after motion. Drawing motion can shake the hard muscle after motion, prevent crus to coarsen;

3, ministry giving a leg is done massage. Press in crus ministry after motion pressure the sense is very good thick perhaps muscle, let it gradually restore from athletic condition at ordinary times condition;

4, wash Wen Shuizao. Bathe the exhaustion on the body that can release high strenth motion to bring stretchs tight closely feeling, stimulative blood circulates, release the lactic acid of certain amount;

5, pay attention to food. Vegetable can help person metabolization drop one part lactic acid, feed the vegetable, food that raises a few starch, protein and so on appropriately to be able to prevent crus to coarsen more.

The gymnastical equipment of experienced crus?

. Crus issues press: The press below crus is a kind exercise crus sarcous equipment technically, control movement through leg following, can exercise crus adequately triceps, tibial before flesh and sural bowel flesh, enhance crus sarcous force and staying power.

2.Ran machine: Ran machine is equipment of a kind of common exercise having oxygen, carry the kind of ran, can enhance crus sarcous endurance and power effectively.

3.Free drawing: Free drawing is a kind of simple and effective crus drawing method, can improve crus sarcous flexibility and flexibility effectively, also can alleviate at the same time crus sarcous exhaustion and acerbity keenly feel.

4.Handstand machine: Handstand machine is a kind exercise crus sarcous equipment technically, can carry the kind of handstand, let crus muscle get sufficient drawing is mixed take exercise, enhance the flexibility of crus and power thereby.

5.Pedal machine: Pedal machine it is equipment of a kind of exercise having oxygen, carry pedalled kind, can enhance crus sarcous endurance and power effectively, still can burn effectively at the same time adipose, reduce weight.

Attention: Refer a proposal to the coach first before fitness please, abide by appropriate oneself means undertakes taking exercise moderately.

How to drill in gym crus muscle?

Experienced crus muscle can be done crouch greatly and lift heel. Crouch greatly can exercise size leg muscle, carry heel to basically exercise crus muscle.

Crouch greatly:

The person that drill first can be done first bare-handed crouch greatly, do leg of the sheet that help a wall up to crouch greatly next, do thin leg to crouch greatly finally.

If bare-handed crouch greatly one-time can do 30 above to be able to do leg of the sheet that help a wall up to crouch greatly, if help wall thin leg up to crouch greatly,can do 10 above, and balance ability got ameliorative, can do thin leg to crouch greatly.

Stay behavioral course greatly: Tiptoe is strong outside, at 11 o'clock 05 direction. Receive an abdomen to hold out a bosom, carry on the back after straight, fall to be less than 90 degrees a bit to ham and ground parallel or knee joint, another leg carries from the ground (bare-handed crouch greatly need not carry foot) , knee joint comes on small bend, do not exceed extend.

Crouch greatly exercise a method:

Do 3 go to 8 groups, every groups do 10 above, every across block rests 1 minute.

Gym leg of what appliance thin and small?

1, ran machine. The quantity of heat that uses up than appliance of other sport having oxygen in the motion on ran machine is more. Move on ran machine with correct pose, body of sufficient terrestrial heat moves before ran, had done after ran sufficient extend and loosen motion, reduce leg ministry effectively adipose, mix to lower limbs especially the model form of upper limbs is very effective. . .

2, use feeling bicycle. Ride the muscle that uses feeling bicycle to be able to exercise leg ministry and hip, those who use up ham and crus is adipose, achieve the goal that reduces weight effectively then. 45 minutes ride the quantity of heat that uses feeling bicycle motion to be able to use up about 500 kilocalorie, and ride move feeling bicycle to be able to exercise leg ministry not only, still can take exercise adequately. . .

3, mountaineer implement. The basis climbs the action of stair and the design principle of this equipment is designed. In motion, the muscle with a quadriceps of ham forehead, hind ham and musculus glutaeus maximus are OK and sufficient extend, use up adipose while adjust muscle line, achieve the goal of thin leg thereby. In mountain-climbing implement go up when mounting climb down, knee joint suffers. . .

Leg of thin and small of equipment of which kinds of fitness?

1, ran machine. The quantity of heat that uses up than appliance of other sport having oxygen in the motion on ran machine is more. Move on ran machine with correct pose, body of sufficient terrestrial heat moves before ran, had done after ran sufficient extend and loosen motion, reduce leg ministry effectively adipose, mix to lower limbs especially the model form of upper limbs is very effective. . .

2, use feeling bicycle. Ride the muscle that uses feeling bicycle to be able to exercise leg ministry and hip, those who use up ham and crus is adipose, achieve the goal that reduces weight effectively then. 45 minutes ride the quantity of heat that uses feeling bicycle motion to be able to use up about 500 kilocalorie, and ride move feeling bicycle to be able to exercise leg ministry not only, still can take exercise adequately. . .

Does fitness drill leg crus can coarsen?

Fitness drills leg crus can coarsen, because took exercise, muscle drawing, can coarsen above all, can shorten every time gymnastical time, especially the key exercises crus sarcous movement.