脚外侧边缘凸起的骨头
作者:RAYNIGEL天猫旗舰店
“小腿粗”主要有三个原因:脂肪堆积、肌肉粗大、水肿。那么如何判断自己属于哪一种原因?下面针对会这三种腿型进行详细解析并附上改善方法,快来学习吧!
一,脂肪型小腿
![](https://p0.ssl.img.360kuai.com/t01e968b28e56a048c5.jpg)
1.如何判断
腿部放松,用手捏小腿,很厚实松软,不用手挤压也能看到明显的橘皮组织,那说明就是脂肪型腿部,缺乏锻炼。
2.产生的原因
长期久坐,缺乏运动锻炼,饮食上摄入过量的高糖高油的食物,时间久了就慢慢变成了脂肪。
3.改善方法
饮食上调整,需要多做一些全身燃脂运动,局部减脂是不太现实的。全身锻炼性质的减脂,小腿部位存储的脂肪也会相应减少。全身燃脂性的运动比如跑步,跳操,快走等一周最少进行两次,一次时间维持在30-45分钟左右。多按摩,做好拉伸放松。
全身燃脂跟练,4分钟一组,每天练习2-5遍.
二,肌肉型小腿
![](https://p0.ssl.img.360kuai.com/t01ac279c4564afe9c0.jpg)
1.如何判断
手捏大腿皮肤比较困难,勾绷脚小腿肌肉凸起手感紧实坚硬,可以看到肌肉的形状。
2.产生的原因
大强度的体育锻炼造成的小腿肌肉粗壮,运动后肌肉紧绷拉伸放松不到位容易粗壮或者经常穿高跟鞋,小腿肌肉随时处于紧张的状态,长期下去小腿肌肉也会肉眼可见的粗壮。
3. 改善方法
每天拉伸10分钟,低强度有氧运动,如游泳,平坦表面跑步或者快走,不要爬坡。日常饮食控制卡路里摄入,这样全身肌肉质量下顺带小腿肌肉也是。
靠墙小腿拉伸
面向墙壁,屈肘扶墙,左腿前弓步,脚尖抵墙。右腿后撤伸直,右脚脚跟踩地臀部下沉,感受右小腿后侧的牵拉感,拉伸30秒后换另一侧拉伸
![](https://p0.ssl.img.360kuai.com/t01620a8ff884479f4d.gif)
俯身后侧拉伸
右腿在前,膝盖微屈,两腿前后约半腿长距离,勾右脚,身体前屈,保持30秒换另一侧拉伸。
![](https://p0.ssl.img.360kuai.com/t0160c40f86d805d406.gif)
跪姿小腿后侧拉伸
后侧大腿垂直地面,臀部向后,骨盆稳定,前侧腿伸直,脚尖朝上,上半身贴近前腿,如果贴近比较困难,可用手臂伸直指尖点地,保持30秒后换另一侧。
![](https://p0.ssl.img.360kuai.com/t01a007dd1256a80686.gif)
下犬式小腿动态拉伸
前脚掌踩在垫面,提膝推臀向上延伸脊柱,呼气伸直双腿,双腿交替屈伸,坐骨推到最高,保持30秒。
![](https://p0.ssl.img.360kuai.com/t015ac7c81c1b59c1e8.gif)
小腿前侧+脚踝拉伸
两膝,足尖,足跟并拢,脚背贴地臀部慢慢坐向足跟,足背或小腿前外侧有拉伸感时保持30秒。
![](https://p0.ssl.img.360kuai.com/t01adee40187efb51dc.gif)
筋膜枪放松小腿
为什么拉伸小腿、对肌肉进行按摩放松是有用的呢?因为腿部肌肉像梭形,收缩发力时隆起会比舒张时显得格外粗大,所以当拉伸放松后腿部肌肉会舒张开,腿部的肌肉视觉上会变得修长美观。
找到小腿前侧的骨头,沿着骨头内外两侧肌肉群,使用筋膜枪子弹头或球形头,建议从最低档位开始,枪体和小腿45度,自上而下慢慢行走按摩,不要用力按压,注意不要打骨头,分别完成20次游走按摩。
![](https://p0.ssl.img.360kuai.com/t01913a884a6258f2f7.jpg)
小腿后膝窝到跟腱的位置,俗称小腿肚中线,上下按摩20次来放松腓肠肌,放松时要慢,这样才能激活小腿肌纤维放松。
![](https://p0.ssl.img.360kuai.com/t019b26ff140f4ac324.gif)
找到肌腹和跟腱交界处,放松比目鱼肌,可以让小腿线条看起来更纤细流畅,定点按摩,每组30秒,4组。
![](https://p0.ssl.img.360kuai.com/t01aec394ccc8215346.jpg)
跟腱往往是一个很容易被忽视的区域。可以用U形头放松跟腱30秒,四组,也可以唤醒和激活足底。
![](https://p0.ssl.img.360kuai.com/t015998749206952521.gif)
三,水肿型小腿
![](https://p0.ssl.img.360kuai.com/t011768e13c96698724.jpg)
1.如何判断
按压小腿,不能很快回弹而是形成了凹陷,这属于水肿型,或者早晨和晚上量出的腿围能相差2cm或以上,也属于水肿类型。
2.产生的原因与改善
可能是久坐,久站,血液流通不畅导致。也可能是吃得太咸,纳摄入量超标。
改善方法:平时多运动,多按摩小腿促进血液循环,晚上入睡前多泡脚,会改善因循环不佳导致的水肿。
日常饮食中要以清淡为主,留意蛋白质摄入是否足够。如果小腿有长期和严重的水肿,就得先去检查下有没有代谢、心血管等方面的疾病了。
关于跑步,跳绳等会不会粗腿等问题:如果之前运动很少,刚开始运动小腿脂肪还没来得及减少,运动后充血可能腿会稍变粗。但坚持运动一段时间适应之后,小腿肌肉量是不会再增加的,而且要练出肌肉腿也不是简单的事情哟。多去选择自己喜欢的运动,只要热量消耗大、减脂效果好,放松拉伸也做好是都可以瘦小腿的。
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