How to prevent muscle growth after running

Running has certain benefits to the human body, such as strengthening the body, losing weight and improving lung capacity. We often see people running on the road. It can also bring some other benefits to our body. However, running also has certain disadvantages. If you don’t take proper care after running, you will grow muscles. So how do you prevent muscle growth after running?

To prevent muscle growth after exercise, you can try the following methods: 1. Lower limb relaxation exercises: lying on your back, lifting your legs, patting, massaging, and shaking the inner, front, and back sides of the thighs and the back of the calves, as well as the buttocks, abdomen, and side waist. Relaxation exercise by curling up and hugging your knees: hug your knees with both hands, squat, lower your head, and shake up and down repeatedly until the lumbar spine becomes warm.

Formula: One press, two knead, three pinch, four pat

Method: 1. To soften fat: Sit with one leg bent against your chest and the other leg crossed. Try to relax your body and use your palms to massage from your ankles toward your knees.

2. Eliminate tension: Use both hands to knead your calves vigorously, pushing from bottom to top.

3. Increase elasticity: Use your empty palms to clap and bounce to eliminate fatigue and increase elasticity.

2. Ladder method of chasing rabbits: formula: stand halfway on the ladder, and reduce the carrot by half

Method: 1. Stand on the edge of a staircase or other object over 20 cm high (it has to be something stable!), hold on to the wall with your hands, and let your heels hang in the air.

2. Slowly stand on tiptoe, pause at the highest point, and then lower your heels at the same speed until you reach the lowest point.

3. Do it at least six times continuously each time. You can take a short break before continuing. After you become proficient, you can increase the number of times according to your personal situation. Exercises to improve calf lines.

Long-distance running itself has the effect of making your legs thinner, but only sprint running has the effect of developing leg muscles. In addition, massage after running can soften muscles.

Massage method: Massage from the ankle to the thigh, make a circle with your hands, circle the calf to lift the calf muscles upward; press hard at the knee pit 7 times; press from the knee to the thigh on the midline of the front thigh; press slightly with the outside of the palm of your hand at the groin. The massage time should be more than 15 minutes for more thorough relaxation.

Running cannot train thigh muscles for the following reasons: 1. The hormone levels of men and women differ by dozens of times, so even if women do strength training like men, it is difficult to build strong and developed muscles.

2. Running is an endurance sport, and endurance sports cannot build big muscles. For example, in your favorite sports like running (especially long-distance running) or cycling, the slow-twitch muscle fibers will gradually grow larger, but the fast-twitch muscle fibers, the main force for muscle growth, will not grow significantly, and may even atrophy.

3. Some people think that running will make the legs thicker. In fact, for most women with thick legs, it is mostly caused by fat accumulation. Even if you have a mixture of muscle and fat, correct running training can reduce fat and improve the calf lines.

4. The reason why some people have the illusion that their legs become thicker the more they run is that a large amount of fat in the legs has not been lost, and when the legs are exerted, the slow muscles developed by jogging can be seen. You have to know that everyone has muscles (if they lack muscles, they will not be able to stand and their figure will be very ugly). The only difference is the size. No matter who you are, your muscles will become more developed and obvious when you exert force. Moreover, regular jogging is not conducive to muscle development.