How to shape the body
How to shape the body, most people want to lose weight after the body line is more beautiful, which needs to be shaped through the body shaping to create a perfect body, first of all, we must adhere to the training, so as to tighten the skin to enhance the muscle strength, at the same time, to keep a low-sugar and low-fat diet, this article briefly describes how to shape the body.
How to shape the body 1For women may pay more attention to the body, although men also want to have a good body, but women on the body requirements will be relatively higher, most women pursue the perfect, body shape state, not only require thin, but also hope that the body line run enough beauty. Some people, weight may be completely within the normal range, from the body type and no signs of fat, but the overall sense of line is very poor, the skin is also very loose, giving a soft skin impression, this situation is the need to build a perfect body through body contouring.
In the body shaping the body shape, there is a prerequisite must ensure that the weight in the standard range, rather than exceeding the standard, if the body is obese overweight need to lose weight first after shaping. Therefore, this goal of body shaping is not very fat body shape looks, the most useful for thin body shaping must be involved in sports, and suitable for participation in strength training, recommended some of the body shaping and shaping of the training methods that help, if you can insist on practicing every day, the management of the body is useful.
First do the crotch joint wrap-around training. The body to maintain a natural standing, hands on the waist, feet slightly apart, one side of the leg lifted forward and backward, do the leg flinging action, alternating between left and right leg, and then lift the leg after the highest degree possible, and then a short pause, and then stretch the other leg, so that repeated for many groups, on the role of shaping the leg line. With breathing, generally in the exhalation of the leg lift, inhalation of the leg drop, after practicing the feeling that the legs have been stretched, indicating that the exercise is not bad.
Before and after the cross-over jump training, and open and close the jump is almost the same, but is before and after the cross-legged jumps, jumping with the arm, using the abdominal power to complete the action. Also do this exercise is to maintain uniform breathing, not too strong, of course, not too subtle, until the feeling of the limbs joints have a relaxed state, which can start to do the next set of training. Before and after the cross small jump training helps to exercise to the arms and legs, can relax the limbs of the body, on the shape of the limbs line sense also has a certain role.
In fact, if you want to shape the body shaping, it is necessary to let the body move, no matter what sports are involved, there is an opportunity to tighten the skin, enhance muscle strength, so that they have a perfect body. Good body is the need to pay effort, not to say that you can have, and this effort process may take a long time, to be prepared to fight a long war of psychology, in order to let yourself become more attractive, more confident, pay a little effort is worth it.
1, continue to exercise
Some of the obese people to lose weight, very hard and hard exercise, because through the exercise can make the body on the muscle tight up, this way the meat looks will not be loose, in order to play a good weight loss and shaping effect. Some people do not exercise after they have lost weight, thinking that they have lost weight and do not need to exercise anymore.
This is not good! Because if you stop exercising after losing weight, it's easy to rebound, and you'll even get fatter than before. So, after losing weight successfully, you should continue to follow the previous exercise method every day. Ensure that there is at least half an hour of exercise every day, can not stop, such as walking, jumping rope, square dancing and so on every day.
2, continue to avoid eating
Many people get fat and become fat, because they can not control their own mouth, what to eat, no matter whether it is very sweet or very greasy, come to those who do not refuse to put in front of them will eat directly. And every time you eat these high sugar, high fat food, the intake is very much, all day long to eat these let people grow meat. Food, how can not fat?
Some people after losing weight successfully, feel that they have lost weight, endured a long time did not eat their own delicious, can finally start to eat. You can not eat during the weight loss period of fried food, high sugar food, etc., after weight loss and shaping finally lost weight, you start to continue to eat. If you want to keep your body in shape, you also need to continue to avoid food after weight loss and shaping.
If you do not avoid eating, it is easy to rebound, resulting in the body fat accumulation continues to increase, and may even become more fat than before weight loss. If you want to lose weight again, it will become more difficult to lose weight.
3, alternate sports
Many people choose to exercise to lose weight in life, because exercise can promote fat burning, help the human body to reduce fat, so that the body of the fat faster. But it should be noted that the choice of alternating sports during weight loss, weight loss will be better. Because if you alternate between two or three kinds of exercise, you can let your body receive different exercise every day, and the effect of fat burning will be higher.
For example, jumping rope after doing exercises, such as dancing after a walk, this way the body can get more exercise.
4, pay attention to the progress of the exercise
Want to lose weight through exercise, it must be cyclical and progressive, especially when you start to exercise. To start from the low intensity of the exercise, exercise time should also be slowly accumulated, can not all of a sudden on the movement of one or two hours. First every day to choose some easy exercise, exercise ten minutes to half an hour, wait until the body to adapt, and then choose high-intensity exercise, and slowly increase the time of daily exercise.
5, choose the right sports
Everyone needs to thin parts of the different, such as the stomach fat to thin abdomen, such as thighs to thin legs, such as arm thick to thin arms and so on. Targeted selection of sports, for example, want to thin abdomen to do sit-ups, push-ups, leg lifts and so on.
6, dumbbell squat + composite push-up
legs wide open, waist and back straight, core tight, hands holding a dumbbell hanging in front of the body to keep the body stable, keep the back straight, hips sit back and bend the knees squatting, to the thighs parallel to the ground or a little lower to get up to rise up at the same time to keep the big arm does not move upward to lift the small arm to the top of the action. The top of the action, and then push up the dumbbells to the arm straight and then again bent knee squatting, while the arms in the opposite direction to hang down in front of the body throughout the action process to keep the back straight, pay attention to keep the knees and toes in the same direction.
7, kneeling push-ups
Bend over, arms under the shoulders to support the body, back straight, knees on the ground, calves up to keep the back straight, slowly bend the elbows, so that the angle of the big arms and the body at about 45 degrees downward to almost touch the ground after straightening the arms to support the body, attention! Keep your elbows slightly bent.
8, left and right side lunge
stand with legs wide open, waist and back straight, core tight, arms bent at the elbow in front of the body to keep the body stable, keep the back straight, hips backward to the side and sit and follow the trend of squatting to the knee on the side of the thighs parallel to the ground, and feel the other side of the thighs with a clear sense of pulling the inner thighs and then get up to stand up! Then proceed to the other side of the action, squatting arms straight to the knee leg side, rise arms up to the start of the action.
9, supine alternating leg lifts
supine, upper body to the ground, hands across a dumbbell lifted to the chest, so that the arms are perpendicular to the ground, the legs together straight up to keep the upper limbs stable, to keep the lower back do not leave the ground, slowly back down a leg to the foot almost touching the ground and then up to the start of the movement. The starting state of the action on one side to complete the action after the other side.