作者：RAYNIGEL天猫旗舰店

大多数人由于长期久坐久站，鞋码不合适，走路姿势等问题，足弓变形踝关节力量不足，为了身体的平衡，压力给到了小腿以及膝盖，尤其腓肠肌代偿导致小腿粗壮。

对于不良姿势，我们可以自身去矫正，站立时避免内八字，双脚脚尖冲前。行走时，全脚掌落地，重力落在脚掌的足弓处，不要偏向小腿外侧。再就是不要跷二郎腿，注意多放松拉伸小腿肌肉。

下面几个动作可帮助重建足弓，加强了足弓力量后，小腿肌肉代偿减少，腿型也会得到一个良好的改善。

 激活改善

1，跪姿提踵

 脚趾稳定做好支撑，大腿点地抬起，激活脚踝和脚趾关节，锻炼脚趾肌力建立足弓。15个一组 四组。

2，屈膝提踵

大腿保持上提，足部发力，加强深层肌群力量锻炼比目鱼肌，从而减轻腓肠肌压力，可以使小腿线条更流畅。15个一组 4组。

3，交替提踵

脚跟向下踩，膝盖上提注意脚踝摆正，改善因为脚踝不正引起的小腿外翻。15个一组 4组。

做完这三个动作后，我们来进行下一阶段。

1，压脚背  

跪坐。膝盖，双腿双脚尽可能并拢，脚背贴地，臀部坐在脚跟处，小腿胫骨前肌会后拉伸感，坐压双脚背足底筋膜也会有拉伸感。30秒一组  2组。

2，压脚趾  

依旧双腿并拢坐在脚跟处，脚跟并拢，压脚趾，30秒一组  2组。

3，绷脚

腿伸直，脚趾绷紧，脚尖向下，脚背下压，坚持30秒后放松为一组，做2组。

4，下压大脚趾

抬起脚，下压大脚趾 建立内侧纵弓，如果做完有点抽筋，需要加强足底锻炼，30秒一组  2组

5，强化胫骨前肌

屈膝做在垫子上，双脚交替使劲拍打地面，30秒一组，两组

最后就是放松按摩环节。

进行强度运动训练后，肌肉最直观的感受就是僵硬酸涨，手动按摩频率和深度达不到深层放松效果，就需要借助筋膜枪进行按摩放松，RAYNIGEL筋膜枪五个按摩头可作用于不同肌群，五种档位频率能够快速的疏导乳酸防止堆积。

足底按摩

筋膜枪选用子弹头对痛点进行定点按摩，然后按照足底轮廓进行游走按摩。

胫骨前肌按摩

球形头，气垫头或者子弹头都是可以的，自上而下慢慢行走按摩，不要用力按压，注意不要打骨头。

全面放松教程可参考往期文章

对于日常长时间久坐，久站工作会出现身体僵硬、肩颈酸痛，小腿酸涨等一系列连锁反应，RAYNIGEL筋膜枪的高频、渗透按摩，可以快速的疏导血液，带走血液淤滞使身体得到放松，而且操作简单，也有收纳包便于携带，可以随时随地按摩恢复身体活力！

足弓训练坚持两周搭配全身燃脂性运动一起见效更快哟~

阅读更多体育项目精彩内容，可前往什么值得买查看

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