Before fitness was fully popularized, almost all Asian female friends had the old idea and aesthetics of thinness as beauty. However, with the rapid development of fitness in recent years, more and more girls have changed their previous cognition and can see them in the gym anytime and anywhere. In addition to some people losing weight, more girls have begun to pursue a body with a sense of line and curve, from fearing muscles at the beginning to appreciating muscles now.
Today I will introduce to you a goddess, Lauren Summer from New York, USA. She was born in 1994, 175cm tall and 58KG weight, an Irish-American free model, with slender legs, plump and proud upper body, and sexy and fashionable clothes. She has become the goddess in the minds of all otakus. Her figure has made many netizens praise her. The measurements of B86/W61/H86 have attracted the attention of nearly 3 million fans.
She often shows off her fitness routine on social platforms. She has about five days of training almost every week, and at least one hour each time. Her own excellence will always bring good luck. Lauren Summer has filmed in magazines such as "Fuse", "Lions", "Lucky", etc., and has been reported by the well-known magazine "Playboy", and has become a sexy goddess in the magazine, exuding a unique temptation from head to toe.
In addition to self-disciplined exercise habits, self-disciplined diet is also indispensable. On weekdays, she has a very high control over her diet, and it is normal to have less salt. So now everyone has gained a lot of good figures that they see behind their backs.
If you want to have a good figure at this time, you must work hard because there is no success without any effort. Speaking of exercise, it will be difficult to get into the ranks of fitness for the first time, but as exercise time increases and self-discipline is added, you will enjoy the fun brought to you more and more by exercise.
The same is true for us. Every good figure cannot be separated from the efforts and persistence behind it. If you want to have a good figure, you must pay the price. Next, fitness coach Paul recommends a set of strength training movements for everyone, which can help us effectively shape the perfect figure.
Side support and leg lift:
The body adopts side support, the arms are directly under the shoulders and vertically on the ground, the back is straightened, the core is tightened, the pelvis remains neutral, and the pelvis is kept neutral. Your lower leg is bent and the upper leg is straightened, keeping the pelvis stable, and the hips are exerting force to lift the upper leg upward.
Kneeling push-ups
Kneeling knees support the body, the arms are about 1.5 times the width of the shoulders, support them on both sides of the extension line of the chest, tighten the core, do not collapse the waist, and push the body up with the strength of the chest and arms.
Sumo squat:
Shoulder width, keep your waist and back straight, tighten the core, keep your waist and back straight, complete squat, squat until your thighs are parallel to the ground, and then rely on the strength of your hips and legs to straighten your body again. During the movement, your knees should always point to the toes.
Rearing on your back knees
The body is in a supine position, with your hands on both sides behind your hips, lean your upper body backward, and stretch your legs together to maintain stability, rely on the abdominal force to drive your legs to lift your knees alternately. Pay attention to the chest close to the pelvis every time you lift your knees, so that the abdominal muscles of are contracted, and do not touch the ground when your legs are restored next time.
Before doing the exercise, you should move each joint and activate the stable muscles, which can effectively avoid accidental damage during the exercise. The number of groups and times of the movement can be selected according to your own physical conditions. After training, don’t forget to relax and stretch the trained muscles.
