作者:做精致持家有方的少女
开篇碎碎念:
夏天是露腿的季节,很多人都因为自己腿形不够好看或者腿太粗而不敢穿短裤短裙,这里不单指女生,男士中也有不少人有这种苦恼。那么今天我们就聊聊如何改善自己的腿型。
![](https://p0.ssl.img.360kuai.com/t01657f5903d6c03dd3.jpg)
关于腿型,大家都知道的几种分类:正常腿型、X型腿、XO型腿、O型腿,还有人会把小腿单独列出来一种叫小腿外翻搞得很多女孩子焦虑,自己小腿肚有点儿肉就说自己是小腿外翻,大可不必啊朋友们!
![](https://p0.ssl.img.360kuai.com/t01d8a0a1cc903751bf.jpg)
因为本身小腿的肌肉型态就是会向外一点,大家可以看下面贴的人体解剖图,肌肉型态本身就是在小腿外侧突出一点儿弧度。
但是网上热议的漫画腿,铅笔腿(笔直的那种),恕我直言,如果不是天生骨骼惊奇亦或者是后天的某种化学干预(更惨的还有那种受伤打石膏小腿肌肉萎缩的,这种太惨了不作为讨论范畴),我们普通人是达不到那种效果的。
![](https://p0.ssl.img.360kuai.com/t01122827152ef75726.jpg)
我们要的是第一,健康的身体,第二,正确的骨骼排列均匀的肌肉力量。
所以今天我们的主要目的是纠正不良腿型,而不是教你打造漫画腿哦。因为我个人觉得健康就是美!
![](https://p0.ssl.img.360kuai.com/t01ca8b9b6239f9213b.jpg)
其实关于腿型,除了天生骨骼问题无改改变以外,后天因为行走模式造成的腿型问题,都可以通过运动改善,只是见效慢需要坚持一段时间(仔细想想,腿型问题困扰你十几年二十几年的朋友,想通过短短几次的锻炼就完全改善过来,多少有点儿不现实。毕竟行走发力习惯的改变起码要两周以上。)
![](https://p0.ssl.img.360kuai.com/t016d1a1f4d7990a229.jpg)
所以整个锻炼就是在纠错,那么这个过程肯定不是轻松舒适的哦,下肢排列错误还会导致很多关节的弹响,让我们来逐一解决吧!!!
足弓强化训练:
腿型的改善,除了我们对腿部的调整,还需要去注意自己的足弓是否正常。
给大家说一个自测的方法,拿一张黑色的A4纸,脚底板擦水,然后踩在纸张上,对比左侧竖列的印记,看自己足弓是否正常哦。
![](https://p0.ssl.img.360kuai.com/t01d53974ba0e2f1be3.jpg)
对于较多的扁平足(低足弓)我们细分为先天性扁平足和功能能性扁平足,而功能性扁平足又称为姿势性平足,一般是经后天的因不良的生活习惯,职业习惯等造成下肢生物力线关系紊乱的情况而间接使得足弓呈塌陷状态的现象。它的特点是身体疲劳时很可能会加重。
![](https://p0.ssl.img.360kuai.com/t01101149fcd170f48c.jpg)
而是否是功能性平足,还需要排除先天性的遗传可能干扰,一般是通过出生证明,发现时间早晚和询问其父母是否有平足来综合判断。不管是先天性平足还是功能性平足,都可以通过纠正性训练获得一定的改善效果。
![](https://p0.ssl.img.360kuai.com/t01bfdf9e973d58548e.jpg)
那我们首先对于足底进行一个唤醒激活,足底筋膜时常是大大容易忽略的区域。拿起筋膜枪选择子弹头的按摩头,对足底外围进行激活。日常走路走多了,除了放松腿部我还会额外放松足底。
沿着足底外围做激活,顺时针逆时针都可以。
在大拇趾球区域可以稍作停留。
三圈即可。
![](https://p0.ssl.img.360kuai.com/t017181475248ee1712.gif)
整个足底的的力点可以简单的看作是一个三角形的三个顶点,而大拇趾球这个点常常是最无力的。所以我们这里要进行一个强化。
唤醒足弓功能:
![](https://p0.ssl.img.360kuai.com/t013ad438beaa8c7a3d.gif)
坐立勾脚压脚背:
坐立于地面上双腿伸直,臀部收紧膝盖对准自己的第二脚趾与第三脚趾的缝隙。
吸气回勾脚面,尽可能的回勾,小腿后侧会有拉伸感属于正常现象。
呼气压脚面向下握紧脚趾,脚脖出现酸酸的感觉也属于正常现象。
重复进行二十次。
![](https://p0.ssl.img.360kuai.com/t01c236ac4db42da386.gif)
压趾指关节(这个很疼,一定要循序渐进的来):
找一个墙面或者一个能够依靠的小凳子也可以,因为这个压趾指很疼,需要一个依靠来转移重心。
跪立下来,握紧的感觉,让趾指朝地面,并拢脚后跟。
扶着固定物,缓慢向脚后跟去坐。停留在你觉得有些疼痛的位置,十秒钟。
缓慢起身,回勾脚趾放松一下,再次握紧脚趾的感觉向脚后跟坐下去,坚持十秒。
重复五次。第五次可以尝试坚持十五秒哦。
![](https://p0.ssl.img.360kuai.com/t011cf9be7bd45b9664.gif)
这个放松一定不要忘记,可以有效舒缓脚趾的酸胀与不适感
![](https://p0.ssl.img.360kuai.com/t0185d07bd437113f85.gif)
检测下肢关节灵活度:
那再简单的说下为什么形成不一样的腿型呢,这是因为我们的下肢有三大关节,下面说一下他们的特点:
髋关节:关节自由度有三个,可以身体三个平面大幅度活动。
膝关节:关节自由度一个,只能在前后的矢状面活动(屈/伸),其余限度极小。
踝关节:关节自由度两个,在两个平面小幅度活动,斜轴也可以有小幅度活动。
所以,大家会发现,膝关节夹在两个活动范围比自己大的关节中间,那自然有些跟不上节奏,也就容易出现问题。
躺下来自己检测下自己的各个关节的灵活度如何。
![](https://p0.ssl.img.360kuai.com/t01b4be48f386547f19.gif)
主体训练部分:
对于腿型的改善,我们的主要思路是让各个区域肌肉的肌肉力量达到平衡,特别是拮抗肌群之间,这样才能使我们的骨骼回归中立位,腿部力线顺畅。同时呢对于臀部力量进行提升,保证腿部的受力不再过大。
XO型腿的解决方案:
![](https://p0.ssl.img.360kuai.com/t010a895039f8bbc5f4.jpg)
XO型腿就是大腿并拢的同时膝盖是靠近的,双脚也可以并拢,但是小腿却无法靠拢,呈现O型。这是一个较为复杂的情况。大腿内侧较为紧张,小腿外侧较为紧张同时有可能伴随足部的问题。
1、激活大腿内侧
滚泡沫轴、狼牙棒很多人会觉得太疼受不了,可手法太轻又只能作用在浅层肌群。这里还是建议大家使用筋膜枪去进行激活松解,选择圆形头对大腿内侧进行激活唤醒,顺着肌纤维去打,因为专业的筋膜枪击打深度达到10mm,能够有效的做到对深层肌肉唤醒与松解。
![](https://p0.ssl.img.360kuai.com/t01ed08e9a91f5741c2.gif)
这不比用泡沫轴滚的呲牙咧嘴的舒服嘛因为有好的运动体验和反馈,这样才能更好的继续坚持下去呀。
2、动态蚌式开合
配合呼吸,吸气时放松,吐气发力双手掌根轻轻按压膝盖向下(伴随呼吸十次,有拉伸感即可 )
然后双手放在臀后,自主伴随呼吸膝盖向下压,保持三秒哦
有人使用高频震动的方式叫蝴蝶振翅,这种更多的使用的是惯性,对于肌肉的募集能力的提升效果甚微,所以我这边不推荐。希望大家更好的集中注意力在肌肉与大脑的连接上,通过呼吸来配合我们目标肌群的收缩。
![](https://p0.ssl.img.360kuai.com/t01f92980dab05ede7c.gif)
![](https://p0.ssl.img.360kuai.com/t0152f55e6486f93c80.gif)
3、拉伸大腿前侧
![](https://p0.ssl.img.360kuai.com/t0154436cd6e73f0e4b.gif)
如果这个拉伸感你觉得有些不明显,可以尝试下面的升级版
![](https://p0.ssl.img.360kuai.com/t01c3b233c1fb46a8f5.gif)
4、小腿外侧肌肉的放松与内侧肌肉的强化
小腿外侧的肌肉过于紧张而内侧无力,所以我们要分开进行有针对性的训练。
筋膜枪U型头进行松解小腿外侧与前侧肌肉,顺着肌肉走向去松解,专业级的筋膜枪放松真的很舒服而且高效。
![](https://p0.ssl.img.360kuai.com/t01f1a2686fce04c9fd.gif)
在用加热头对内侧进行预热唤醒,55度恒温对于肌肉的唤醒与舒缓酸胀很有效的哦。进行一分钟的击打。
![](https://p0.ssl.img.360kuai.com/t014106957ed41655b6.gif)
小腿肌肉强化:
坐立在凳子上大腿与地面平行的高度,双膝中间夹一块瑜伽砖。
核心收紧坐骨朝下,保证膝盖朝向前方,稳定膝盖以上保持不动,
吸气抬起脚尖,呼气时向外旋转,感受小腿内侧的发力感,吸气还原,呼气再次外旋。
重复二十次/组,做2组。
![](https://p0.ssl.img.360kuai.com/t01e831996c4b105a71.gif)
正面观,双膝一定要并拢哦。
![](https://p0.ssl.img.360kuai.com/t01edd2ce99b9b69c1b.gif)
5、小腿夹砖屈膝到直立
![](https://p0.ssl.img.360kuai.com/t01d42cd2ff49e2f68e.gif)
你可以尝试将十个脚趾都先抬离地面,然后逐一落下,感受脚趾的抓地感。
![](https://p0.ssl.img.360kuai.com/t01194a508e77f30897.gif)
夹紧砖的同时要感受到臀部的收缩发力。以及脚底板向下的力。最好身边有人能够去确保砖是否夹紧,保持小腿持续性发力。
X型腿的解决方案:
![](https://p0.ssl.img.360kuai.com/t01d14ae367dc220701.jpg)
X型腿整体看来都是内侧较紧张向内牵拉我们的骨骼,形成内扣的型态,实则也是日常行为习惯以及步态不良导致的结果。
首先依旧是对于腿部的激活,筋膜枪对于整个腿内侧进行击打,选择常用的圆形头就可以,顺着肌肉纤维的生长方向去打,我这款专业级的筋膜枪,单手操作稳当,不振手是我最近的心头爱。
![](https://p0.ssl.img.360kuai.com/t0195eee0b8045d47cc.gif)
1、青蛙趴:
青蛙趴是一个很全能的动作,不单单对于矫正腿型有帮助,对于腰椎酸疼、骨盆侧倾都是有效果的。
![](https://p0.ssl.img.360kuai.com/t01440a3a86767f40c4.gif)
2、臀桥变体:
![](https://p0.ssl.img.360kuai.com/t0166db0bfe833c8a6c.gif)
然后来到变体,依旧是呼气向上,保证骨盆不要过高。
在顶峰双膝向外打开,更多的收紧臀部。
吸气还原回落于垫子上。重复二十次。
![](https://p0.ssl.img.360kuai.com/t0116d39736c0224bab.gif)
3、站立腿外展:
![](https://p0.ssl.img.360kuai.com/t01bba3b4f4cce424e8.gif)
4、站立青蛙蹲
![](https://p0.ssl.img.360kuai.com/t01ca9d56ca67991edc.gif)
O型腿解决方案:
![](https://p0.ssl.img.360kuai.com/t0104d544a3bbb61cd9.jpg)
在我工作中遇到的大部分的O型腿,臀部力量都是比较弱的,核心也比较差,所以这类人群的训练,要多加入臀部与核心的练习。
1、放松大腿外侧
大腿外侧也就是阔筋膜张肌的区域很多人都是巨疼的,因为过度紧张得不到及时的松解,建议大家就算不运动,晚上也应该给腿部做松解放松。洗完澡躺在床上,随手拿起筋膜枪用圆形按摩头打开二档沿着肌肉走向去松解一分钟。
![](https://p0.ssl.img.360kuai.com/t0155cfcf524b767e32.gif)
阔筋膜张肌那里会比较酸胀,多放松几次就好啦
2、强化大腿内侧
侧卧于垫子上,上侧腿跨在前侧做支撑腿,支撑身体平衡。
上半身就可以怎么舒服怎么躺,但是一点核心要收紧,让侧腰远离地面。
呼气时抬起下侧直腿向上,感受到大腿内侧的发力感即可,不需要抬的特别高。吸气还原向下但不落地,呼气继续向上。重复二十次单边。换另一侧,做两组。
![](https://p0.ssl.img.360kuai.com/t014d05b77318deef8d.gif)
3、膝盖处夹砖
![](https://p0.ssl.img.360kuai.com/t01e3705a0b22fe6dd3.gif)
4、牛面式腿内收
![](https://p0.ssl.img.360kuai.com/t01e665e0081401ff78.gif)
整体的训练完成之后,我们可以用下犬式进行全身的拉伸,只不过看似简单的一个体式注意的细节还是挺多的。
每个人呢的身高手臂长度不同,所以从婴儿式进去下犬式,是适合每个人的距离。
手的位置与脚的位置固定,吸气延展脊柱,呼气时撑起身体臀部去找天花板。
肩膀这里一定注意下沉,手臂内侧远离耳朵,耳朵在手臂中间,不要勾头或者仰头。
保持三个呼吸,然后还原到婴儿式,重复五次。
![](https://p0.ssl.img.360kuai.com/t017c24b8960f0aac44.gif)
这里的沉肩很重要,你就想象用肩膀的力量将肩胛骨塞进后背,让它归位。同时臀部努力向上找天花板。脚趾的方向与膝盖的方向要一致,不要出现内八或者外八脚。
![](https://p0.ssl.img.360kuai.com/t019666bc870cce5574.gif)
错误示范,不要仰头或者勾头耸肩哦这样会对颈椎产生压力,加重肩颈的不适感。
![](https://p0.ssl.img.360kuai.com/t01811da09a60848256.jpg)
自用专业筋膜枪雷尼格尔产品介绍:
以上根据自己的实际情况去进行练习,练习后也要对腿部足部进行放松。我最近一直用的是这款雷尼格尔的专业级筋膜枪。
![](https://p0.ssl.img.360kuai.com/t01cf5af2d6b371f065.jpg)
作为一个一周规律四到五练的健身人士,有一款专业好用的筋膜枪真的能够高效的缓解肌肉酸痛让运动效果加倍。
![](https://p0.ssl.img.360kuai.com/t018340ff235d18b2ed.jpg)
专业级的筋膜枪击打深度有保证,对于深层肌群的激活与放松做到精准高效。同时安全性更高,有更稳固的击打轨迹,且高档位时也不会震手。
![](https://p0.ssl.img.360kuai.com/t01c7d8048456c31522.gif)
他们家自主研发的独家专利外观,真的洋气又高级,黄金比例的设计更加符合人体工学与高端审美,做到了专业筋膜枪中的佼佼者。
![](https://p0.ssl.img.360kuai.com/t01940d6828017c1a69.jpg)
值得一提的是,他们独创的加热按摩头。55度恒温加热,对于腿部爱水肿的姐妹们真的是福音!放松肌肉的同时去水肿,就是在变相的瘦腿呀!热敷本身就对身体有益。
![](https://p0.ssl.img.360kuai.com/t017dde734f30d3e4e4.jpg)
这一点很难不爱!再加上日常常用的4个基础按摩头,全身的放松都可以搞定,这一个小箱子在手,我可以出街摆摊儿挣外快了(开个玩笑)。
![](https://p0.ssl.img.360kuai.com/t011b329f8eb1aa9e3b.jpg)
别看我们个头大,但是机身净重才0.9KG普通女生单手操作也是轻轻松松,为什么选择专业级,因为专业所以安心呀日常出门放在包里,携带也很方便,不管你是去健身房还是去公司都可以带着,不锻炼一样需要日常放松不是嘛,不然咋那么多人爱往按摩店跑呢?一侧三四百的多心疼人。买个专业筋膜枪你在家里就能做放松!有爱人的两人互相放松还能增进感情一举多得
![](https://p0.ssl.img.360kuai.com/t01b14452b952055cc8.jpg)
雷尼格尔这款筋膜枪的电池也很优秀,4节2500mAh天津力神3c倍率型锂电池,能达到300分钟的续航能力,我们一次放松全身大概在2025分钟之间,也就是我自己使用两周充一次电就可以啦!是不是很省心
![](https://p0.ssl.img.360kuai.com/t01dc85129f4d489e9e.jpg)
我每天晚上就算当天没锻炼,也会在洗完澡涂完身体乳之后,用筋膜枪打一打我的腿,想好看的腿型就要付出多一倍的努力,打完腿部再用子弹头打下足底,放松之后可以睡个好觉。
![](https://p0.ssl.img.360kuai.com/t01a5c43c66a4b94219.jpg)
最近不是要过节啦嘛,七夕送礼正合适呀购买链接放这里啦,希望大家都有一个好伴侣,都有一个好身体
最后总结:
腿型的改变需要你日复一日的坚持锻炼,想要美腿每周最少练习四次哦,坚持一个月你会看到自己的改变
![](https://p0.ssl.img.360kuai.com/t01be9c9599994f0fad.gif)
结尾小提问:
日常大家有关注自己和身边人的步态吗?这种步态是不是似曾相识呢?那么危害有哪些你可知道?评论区留下你的答案吧
![](https://p0.ssl.img.360kuai.com/t01f682ac37ce5cdf66.gif)
最后的最后,希望大家认真锻炼,有一个健康轻盈的身体爱你们哦啾咪
![](https://p0.ssl.img.360kuai.com/t01729740b8d57cb04c.gif)
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篇三十五:XO型腿、X型腿与O型腿的解决方案顺便教你如何瘦腿,保姆级教程快来练!
卞咐瑗2200HPV6分型阳性,无症状 - 检验科 - 复禾健康问答
明陈邢17840997086 ______ 穿肥点的裤子
卞咐瑗2200o型腿怎么快速矫正回来 - 寻医问药网 - xywy.com
明陈邢17840997086 ______ 一般O型腿的年轻人骨质比较软,很容易校正.最好的办法就是用带子绑,每天晚上绑,早起拆下.方法是让你的同学或家人给你绑,绑膝盖处和脚腕处.不要屈腿.矫正期间肯定不好受,贵在坚持. 矫正好了以后要克服不良习惯.坚持运动,增加体质,增加钙的吸收.
卞咐瑗2200怎样能纠正o型腿 - 寻医问药网 - xywy.com
明陈邢17840997086 ______ 你有O型腿,改变一下站立姿态,便可运用腿部肌肉不同的部位,这是下蹲运动的最大特点.下蹲时膝盖和大腿靠拢,对于矫正O型腿很有效.尽可能的下腰深蹲效果会更好. 方法:双手叉腰,上身保持直立,双腿张开15—20厘米,脚尖略微向外,吸气时两膝靠拢慢慢下蹲,尽可能深蹲并停留片刻,感到腿部肌肉紧绷.呼气时慢慢打开双膝,伸直站立,重复10次.
卞咐瑗2200O型腿,怎么锻炼变直,如何锻炼 - 寻医问药网 - xywy.com
明陈邢17840997086 ______ “O”型腿的矫正方法如下: (1)直立,两脚并拢,两手扶膝做两膝向正前方的下蹲起立运动,做 20~3O次. (2)弯腰,两手扶膝做向左的和向右的绕环运动,做20~30次. (3)两脚开立稍大,弯腰,两手扶膝做两膝向内相靠停耗练习,每次停耗10秒钟,做5~10次.
卞咐瑗2200O型腿怎么矫正啊? -
明陈邢17840997086 ______ “O”型腿的矫正方法具体如下: (1)直立,两脚并拢,两手扶膝做两膝向正前方的下蹲...
卞咐瑗2200怎样快速纠正O型腿、 -
明陈邢17840997086 ______ O形腿不可能快速矫正,除非动手术,太痛苦了,也不建议绷腿,又不是犯人,时间和精力都受不了,要知道后天形成的0形腿是由于平时站姿不对和较少发展大腿内侧肌肉造成外侧肌肉强于内侧的不平衡发展形成的.如果是先天的就困难一些...