Preparation before fitness
Before we start fitness, we need to make some preparations. First of all, we need to buy some fitness equipment that suits us, such as sports shoes, sportswear, sports gloves and so on. Secondly, we need to know our physical condition, including height, weight and body mass index. Finally, you need to make a fitness plan and make clear your fitness goals and time schedule.
warm up
Before starting formal fitness, we need to do some warm-up exercises to avoid injury. Warm-up exercises can include running, skipping and sit-ups. , the time is generally around 10- 15 minutes.
Hip training
Hip bump training is one of the keys to shaping a perfect curve. Here are some common hip-hop training moves:
1. Squatting
Squat is a very effective hip-hop training action. When standing, your feet are shoulder-width apart and your arms naturally droop. Then, slowly squat down until your thighs are parallel to the ground. Be careful that your knees don't exceed your toes and keep your back straight. After completing a squat, stand up slowly and repeat the action.
2. One-legged gluteal bridge
One-legged hip bridge is a training action that can be aimed at the buttocks. Lie on your back with your legs bent and your feet on the ground. Then, lift one foot off the ground and keep the sole of the other foot on the ground. Then, lift your hips with your feet on the ground until your body is in a straight line. After holding this position for a few seconds, slowly lower your hips and repeat the action.
Step 3 lift your heels and squat
Lift heel Squat is a kind of training action that can exercise buttocks and calves. When standing, your feet are shoulder-width apart and your arms naturally droop. Then, slowly squat down and lift your heels until your thighs are parallel to the ground. After holding this position for a few seconds, stand up slowly and repeat the action.
aerobic exercise
Aerobic exercise is a kind of exercise that can help burn fat and accelerate the effect of shaping a perfect curve. Here are some common aerobic exercises:
1. Operation
Running is a very simple and effective aerobic exercise. You can choose to run outdoors or in the gym. If you are a beginner, you can start jogging and gradually increase the running time and intensity.
rope skipping
Skipping rope is an aerobic exercise, which can exercise cardiopulmonary function. You can do skipping training at home or in the gym. If you are a beginner, you can start with a simple skipping rope and gradually increase the difficulty.
swim
Swimming is an aerobic exercise that can exercise the whole body. You can choose indoor or outdoor swimming pool for swimming exercise. If you are a beginner, you can choose a simple swimming posture to start and gradually increase the difficulty.
final result
Through the above fitness training, we can effectively shape the perfect curve and turn ourselves into a beautiful woman with a good ass. Of course, fitness training is not achieved overnight, and it requires unremitting efforts and patience. I hope everyone can pass the fitness training and have a healthy body and a perfect curve.