If you want to have a good figure
, first of all, we must carry out targeted strength training
Friends of women, my uncle will teach todaysome practical and effective methods for the majority of female friends
S-shaped curves _5span2p and you want to develop this kind of figure The key is how to practice well chest, waist, buttocks _strong14_strong The first thing to explain is The breast exercise is not for breast enhancement , but to prevent sagging _p6sp br p6sp _brp21 The breasts of are mainly composed of fat
Due to factors such as gravity and aging
Girls’ breasts will droop
can strengthen the resistance of the pectoralis major to gravity _span6 p0 p2p span6span to make the chest support specific exercises can be done through the following exercises: strong11span _strongp5span1 exercise area: pectoralis major chest expansion exercise is the most basic exercise can exercise the chest muscles and prevent breast hyperplasia span5sp can also prevent thoracic spine bending and relieve shoulder and neck pain
exercises and essentials of chest exercise
Method:
Keep your back straight
When the arms are opened, the chest is opened
elbow and straight arms alternately
strong11 14 span2p strong11 14 frequency per day: span2 strong11 14 strong 30~40 times 2, kneeling position push-up kneeling position: pectoralis major, arm muscles 6ppan2ppan, strong kneeling position, waist and abdomen, p2p, p2p, p2p, p2p, p2p Push-ups are easier is more suitable for female students with weak upper limb strength mainly exercises the entire pectoralis major and arm muscles can also improve body balance img Method: kneeling on the yoga mat the upper and lower legs show 90 degrees frequency: _span 6span 2 groups a day,15~20 per group 3, dumbbell bench press (needs equipment) 11strong can strengthen the muscles of the arm 6span2p strong muscles of pectoralis major muscles and arms Pectoralis major improves lung function can also increase muscle flexibility
strong11 _strong on the ground, hold dumbbells on the ground, _strong_span0
(if not, use 2 bottles of the same mineral water instead)
lift up
make the arm vertical to the ground
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Parallel to the ground
Frequency:
2 groups a day,15~20 times per group
small waist vest line is trained like this
strictly speaking
vest line refers to the edge part of _span2 rectus abdominis_span6_span6_span6
Rectus abdominis is a muscle that penetrates the abdomen
During exercise
needs to cover the upper and lower parts of the rectus abdominis p_img2p _ _ should also take into account the internal oblique muscle and external oblique abdomen otherwise the lines are unnatural span6span achieve this goal 1, upper crunch exercise area: upper abdomen _strong14 strong span5 simpler action Muscle lines
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fat loss shaping
is safer than sit-ups
will not have the risk of lumbar spine injury
spa n5span is more suitable for girls
Method:
body lying on the floor mat on the back _span2ppan2p2p
0 ,Put your feet flat on the ground
Use the power of your rectus abdominis to curl your body up
Frequency:
group 5span 15 span
~ 2 times a day2. Cycling crunch
Exercise area: lower abdomen
This action can be targeted to practice the lower half of the 5span6span
pan2 span.help shape muscle lines
Method:
lie flat on the ground, hold both hands on the waist at the same time span2p _span0 span_p5span_span6 Straighten your right leg and lift your left knee to your chest
Then straighten your left leg and lift your left knee to your chest
Repeat this way
strong span5 span5 a day
strong 2 teams,15~20 seconds per group
3. Russian swivel
exercise site: internal oblique muscle, external oblique muscle 5 _spanstrong span5
Practice the classic abdominal stretching exercises
When doing this exercise
will have a sense of contraction and squeezing on the abdomen
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How to do:
Keep your upper body straight, put your palms together
Bring your legs together and dangle your body
left half of your right span_
Then the body turned to the left, and the right hand stretched to the left knee
Frequency:
2 groups per day,15~20 times per group
"peach buttocks" practice like this
In terms of size
The ideal buttocks standard is _p2s
strong The protruding part is the dividing line
The upper body and the lower body are the same length
The buttocks are slightly lifted from the back
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No extra fat
The perfect buttocks are composed of two sides
0 pimg2p0 pspan_img2p0 So, the key to hip training is
stimulates these two muscles
makes them stronger
can move the hips more stiffly from span6span
In terms of angle,
can stimulate the movement of these two muscles is
stretch the thigh back
and ordinary fast walking and jogging are almost useless
women who want to practice buttocks can do this
1. Squat against the wall
This action is mainly used for lifting Hip
also has a certain exercise effect on the muscles of the legs
also protects the knees
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strongspan5 5 and strong 5 Same width
The upper body is leaning upright on the wall
The thighs and calves are at 90°
Keep your posture until you are exhausted
strong strong_strong_span6_span52p21 3 times
Note: Try to keep your pelvis still,Avoid leg shaking
2, gluteal bridge
2. can lift the line of the buttocks can make the buttocks more upright Tighten the buttocks on the side or chest Lift the pelvis off the ground forcefully Make the pelvis, knee joints and chest in the same plane Keep this position until exhaustion
Frequency: 3 times a day 3 hip extension_span p strong span5 hip extension_span strong span5 p strong_span p14p strong span5 span 5 hip extension_span p strong span_strong span5 hip extension_span p strong span5 span_span 5 pExercising the hips can make your body more stylish is also helpful in preventing lumbar spine diseases
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Keep this posture until exhaustion
Alternate exercises with legs
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strong11 5 times per span_span0 span6span
Note: Try to keep your pelvis still and avoid shaking your legs
The above actions
pay attention to the 30-second rest between each group _p2164 Matters
In addition to muscle exercises
lifestyle habits should also be changed
On the diet
span5 eat foods that are high in oil and sugar content as much as possible
should be supplemented in time at the same time
span5s Pan muscle synthesis raw material-protein
can choose
milk, eggs, chicken breast
beef, pork lean meat, etc.
p0 must be regular8 hours of sleep a day
Don’t stay up late
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Good living habits make efforts
This is the transformation from body to spirit
