Inspirational and hardworking people will always bring us motivation and hope to move forward!
A good-looking face can always make people shine, and a perfect figure can still be remembered! Fatty people don’t talk about their appearance at first, just a “fat” will affect the overall appearance. All the people you envy are not inherently excellent. Through hard work, everyone can reach the peak of their lives!
Li Yuanling , born in 1989, combines beauty, wisdom and temperament, and is known as "Malaysian otaku goddess".
is the favorite disciple of pianist Li Yundi, and has starred in many well-known film and television dramas. It can be said to be a comprehensive development. Li Yuanling has a unique temperament. This is all due to her love for fitness and often sees her back lifting iron in the gym.
won a place in the entertainment industry with her superb acting skills and outstanding appearance. Li Yuanling looks like a weak girl, but her endurance for fitness is not inferior to anyone. Seven days a week, she has special parts to practice every day, and her persistence day after day makes her every day more fulfilling.
Fitness is an exercise that will reward as long as you work hard. Sweat is temporary, but the harvest is permanent!
Women can’t use strength training to shape their bodies
For girls, strength training is a topic that cannot be avoided if they want to shape their bodies. In fact, women benefit much more from strength training than boys.
Studies have shown that girls’ upper body muscle strength is only 50% of that of boys, while the lower body muscle strength is 66%. is far inferior to men in terms of muscle strength and muscle content, which means that women’s bodies are usually more round and lack lines.
Because of the differences between men and women, boys may benefit from high-capacity and heavy training. For girls, they may do better in slow-paced and frequent training, which will make the muscle lines better without becoming a big guy.
Next coach Paul recommends a set of training movements for everyone, which can effectively help girls shape their bodies.
Action demonstration:
Neck back barbell squat:
body is in a standing position, with your feet shoulder-width apart, your toes naturally face outward, keep your waist and back straight and the core tightened.
Hip backwards and drives your knees to complete the squat until your thighs can be parallel to the ground.
The entire process always keeps the spine from curvature changes, the knees and toes are in the same direction, so do not buckle them inward.
Flat barbell bench press:
Sit on one end of the bench, spread your feet shoulder-width apart as your shoulder-width and step on the ground, tighten your abdomen, straighten your waist and back, hold your shoulder blades straighten your chest
Eyes are located directly below the barbell, and the clenchy gap between your hands and fists is 41.5 times the width of your shoulders, open your arms and bend the ground
Control the arm and lower the barbell directly above your chest. Do not hold your chest and shruggle during the movement
Barbell bend over rowing :
The body is in a standing position, with feet as wide as hips, hands as shoulder-width as wide as the barbell
Keep the waist and back straight, the core is tightened, the calf is vertical to the ground, the hips are back, and the body is leaning forward until it is almost parallel to the ground
The arm is in a straight state. The barbell is probably in front of the tibia
. Rely on the back to drive the arm to pull up, the elbow joint is close to the back
Keep your chest straight during the movement, and do not shake your body.
Barbell Standing Shoulder Press:
Your body still uses a standing position, separate your feet shoulder-width apart, keep your waist and back straight and the core tightened, and keep your pelvis neutral
Both hands are about 1.5 times the width of your shoulders, hold the barbell and place it in front of your chest.
Keep the forearm vertical to the ground, push the barbell directly above the head
Keep the body stable during the movement, do not face the front
Traditional barbell deadlift:
Stand on the body, feet shoulder-width as wide as possible, calves as close to the barbell as possible, keep the waist and back straight, core tighten, sit back with hips, bend your hips and knees lower your body, and grab the barbell bar shoulder-width with your hands shoulder-width.
Then rely on the strength of the hip and legs to pull the barbell up along the front of the thighs, keeping the curvature of the lumbar spine unchanged during the movement.
is written at the end:
OK. The above is all the fitness content I want to share with you today. Before training, be sure to warm up your joints and ligaments, which can effectively avoid accidental damage during exercise. The number of sets and times of movements can be selected according to your physical conditions. After training, don’t forget to relax and stretch the target muscles.
