Let you highlight the three-dimensional fitness exercise. As long as women want their figure to be symmetrical and beautiful, especially the fullness and health of the chest, abdomen and buttocks, which can enhance women's elegance and self-confidence, they are constantly looking for fitness methods. Let's talk about the fitness exercise methods that let you highlight the three measurements.
Let you highlight the three-dimensional fitness exercise method 1 First of all, the chest bodybuilding method.
1. Traction: Take a standing or sitting posture, put your arms on the inside of your body, slowly lift them to the sides, and then slowly lift them forward until your arms are about to touch; Then the arms are separated, recovered and the muscles relaxed. Repeat this for 5-8 times.
2. Stand back: Sit in a chair with your arms on both sides of the chair. Lean back and forth, shift your center of gravity to your arms, straighten your legs at the same time, tighten your hips forward, hold your head up and hold your chest straight for 5 seconds, and then recover. Pay attention to natural breathing and keep your arms and body straight. It can strengthen the chest muscles and prevent sagging breasts.
3, chest movement: kneeling, two arms naturally droop. Move your upper body backward, sit your hips on your heels and exhale at the same time. Bend your arms flat on your chest, with your hands facing each other, and your fingers touching your chest, including your chest, and bow your head. Then the center of gravity moves forward, the hips stand up, the upper body stands up, and at the same time, inhale, bend your arms and shoulders (palms forward, fingers open), and hold your head up and chest out. Repeat this action many times to make your chest plump and straight. It is also effective for patients with sagging breasts.
4, prone action: prone support, feet apart and shoulder width. The upper body is pressed down, and the arms are bent to one side of the body, so that the upper arm is parallel to the ground. Then inhale, straighten your elbows with your arms, hold your head high, return to your ready posture, and exhale. Try repeating it several times at a time, and the effect is the same as practicing chest.
5, supine exercise: supine on the bed or bench, holding dumbbells in both hands, arms stretched horizontally, relying on the contraction force of chest muscles to lift the straight arms, and then relax and recover, repeating 20-30 times per minute.
6, bed exercise: prone on the bed, put the chest out of the bed, then lift the upper body, hands alternately do "paddling" posture. It should be10-15 times per minute.
Second, abdominal bodybuilding method
1, sit-ups: mainly exercise upper abdominal muscles. Slowly lift the upper body, abdomen, head as close as possible to the knee, back contact plate when leaning back. This sport can be played on the grass or on the bed. People who have a sports foundation, it is best to do it on the inclined plate and abdominal muscle frame. This can fully lean back and increase the difficulty of abdomen.
2, lifting legs and abdomen: mainly to develop lower abdominal muscles. Lie on your back, raise your legs as straight as possible, and then slowly lower them. After repeated many times, the knee bends and continues to do the same action, and the effect is better.
3, bend your knees: focus on exercising the upper and lower abdominal muscles. Sit with your knees straight, lean back and forth to keep your body balanced, then bend your knees and abdomen so that your abdominal muscles can flex as much as possible. In practice, feet should never touch the ground.
4, alternately touch the toes: lie flat, feet straight, hands on both sides of the body. Raise your body, lift your left leg at the same time, and touch your left toe with your right hand; Restore the original state, then lift the upper body, lift the right leg at the same time, and touch the right toe with your left hand. Do it a few times more.
5. Waist twisting: Hold the handle with one hand or pull a certain weight, and do waist twisting and turning exercises in various postures. For example, you can first turn 10 clockwise, and then turn 10 counterclockwise. Finally, bend back and forth, left and right five times. Can exercise the external oblique muscles and waist muscles.
Third, hip bodybuilding method
1, prone leg lift: prone, with arms bent and elbows supported on the ground, forearms parallel to shoulders, palms down. Keep your upper body still, straighten your left leg, lift it up as far as possible, and stretch your toes. Then the left leg falls down to restore, and then the right leg is lifted up to restore. Breathe naturally, the higher your feet, the better.
2. Squat action: Stand upright with legs apart, feet shoulder width apart, heel touching the ground, back naturally straight, waist muscles relaxed, head naturally raised, facing straight ahead, buttocks gradually sinking, in a squat posture until thighs are parallel to the ground. Then stand up and repeat several times in a row.
3, lunge: legs together, straight back, relaxed muscles, one foot forward, shoulder-width distance, the back knee is in a forward posture, the calf is vertical, and the knee angle is not more than 90 degrees. The left and right legs are exchanged and repeated several times in a row.
4. Lifting action: Lie sideways on the bed or carpet, bend your legs naturally, lift your knees to your chest in an arched posture, lift one leg on the upper side, keep bending, then lean sideways and repeat the above actions.
5. Mountain climbing: Climbing stairs is a good exercise to exercise your hip muscles. When climbing a mountain, the bend between your knees should not exceed 90 degrees. If you can do rock climbing indoors with fitness equipment, don't do it too fast. At the same time, keep your back straight and relax your muscles.
6, running: mountain climbing, especially running mountain climbing, is one of the best exercises to strengthen hip muscles. Whether you are running or climbing a mountain, you should try to keep your hips sinking and pay attention to strengthening muscle exercise, which will naturally be effective for a long time.
The above training can be done two or three times at a time, and each method should be repeated 15 times or more. The key point is not to move too fast during training, but to maintain an appropriate rhythm. In particular, the reduction action should always make muscles resistant, and there should be no chance to relax before the end. Exercise and bodybuilding are very important. As long as you exercise 1-2 times a day for 15-30 minutes each time, it will have a good effect after a long time.
Let you highlight the three-dimensional fitness exercise II. First, the main points of chest maintenance
Be sure to wear a bra with strong support, you can't be greedy without a bra, and you should always do chest exercises to keep your breasts firm and elastic for a long time.
Second, the waistline maintenance points
If the waist muscles are always slack, you should use high-quality breathable belts and do waist exercises frequently.
Three, hip circumference maintenance points
Don't wear underwear with too little and too narrow cloth, especially for women over 30 who have had saggy hips. It is best to wear elastic underwear that can wrap the whole hip and abdomen.
1, take more stairs
Stairs are an excellent tool to lose weight. You can make more use of the opportunity to go upstairs, lift your legs and step on every step with your whole foot. When you go downstairs, your toes touch the ground first, and then your feet touch the ground. If you try to walk around, you will find it hard to walk on tiptoe, but this kind of effort can make the lower body lose weight effectively.
2. Soak in a bubble bath
Choose a special time, choose a favorite bath, take a beautiful bubble bath, and listen to music while reading. After taking a bath, you will feel happy and energetic. Go to bed early and get up early: the human body should obey the law of natural change, "go to bed early and get up early, stride to court", and take a nap at noon to "recharge" the brain, which makes people full of energy and clear-headed. Eat a good breakfast: nutritionists believe that eating a good breakfast can make people's metabolism start in the morning, while eating more foods with less fat can ensure that your energy is relatively balanced throughout the day. Exercise limbs: Exercise limbs more every day, such as taking time out for a walk, practicing kung fu and boxing. Exercise can speed up heart rate, promote blood circulation and improve oxygen utilization function. You can also adjust your physical state so that the fatigue of one muscle does not spread to other muscles. Often listen to music: often listen to inspiring, fatigue-relieving and charming music, such as Mendelssohn's Song of Spring, BBK, Carnival and Dance of the Golden Snake. It can make you relaxed and full of energy.