How can we shape it? In real life, we can achieve the goal of shaping and losing weight by consuming excess calories in the body. Exercise is undoubtedly a very good method, so let's share with you how to shape.

How to build 1 1 and run it?

Among many sports, running is the most common and the simplest. People can run outdoors or on a treadmill, which is the first choice for people who are losing weight. If you want to lose weight by running, you need to persist for a long time. If you choose a treadmill to run, it is suggested to increase a certain slope, which can improve the slimming effect. Start running step by step, not too fast or too long, and make a running plan according to your physical condition.

Step 2 swim

It is understood that swimming is the fastest exercise to burn fat, because we consume far more calories in water than in air. Therefore, if you can swim regularly, you can not only consume body fat, shape a better figure, but also greatly help improve the cardiopulmonary function. Many people who have a high demand for body shape will choose swimming. If in this process, you can also match the food with balanced nutrition, which is very helpful to lose weight.

3. Yoga

Yoga is one of the favorite sports of contemporary women. Yoga belongs to aerobic exercise, but it is not as intense as running and swimming. In the process of practicing yoga, you can make the whole body move, improve women's elegant temperament and shape a more perfect curve. Moreover, practicing yoga is good for mental mood, which makes people more confident and optimistic, especially after a day's work, when I come home from work to practice yoga, my mind is relaxed and I feel comfortable.

Step 4 ride a bike

Riding a bike has a good effect on losing weight. Buying a bike at home takes up no space. Riding a bike for half an hour after dinner can not only help digestion and promote metabolism, but also prevent fat accumulation. After losing weight for a while, the effect is still obvious.

How to shape two push-ups

Preparation posture: kneel on your knees and hold your hands shoulder-width apart.

Action:

1. Action begins, elbow bends, body presses down, elbow is 90 degrees, lasting for half a second.

2. The elbows are straight and the joints are not locked. Can cooperate with breathing, exhale when bending over, and inhale when restoring.

3. Repeat 12- 15 times as a group, but the number can be increased or decreased according to personal physical condition.

What should I do if my figure is out of shape? Push-ups are a good choice because they have a very effective shaping effect.

Dumbbell bow and stroke with one hand

Ready posture:

1, feet open, knees slightly bent.

2, the body is bent, one hand is placed on the lounge chair, and the upper body is parallel to the ground.

3. Grasp the dumbbell with your palms inward and your arms are perpendicular to the ground.

Action:

1, tighten the shoulder and fix it, and pull the dumbbell to yourself.

2. Control the whole movement. When going down to the starting point of the movement, don't let the weight take the arm down, but let the muscles put the dumbbell down.

3. While doing 10- 12 as a group, you can do 1-3 group, and rest for 60 seconds between groups. Both sides need to do it.

Points to note:

1. Don't move your spine and hips, and don't tilt or droop your back and shoulders.

2. Don't hold your breath when submitting or before submitting.

Squat exercise

Preparatory posture: basic standing posture.

Action:

1. Hips gradually sink until thighs are parallel to the ground.

2, stand up, the back is naturally straight, repeated several times in a row.

3, advanced way, you can hold dumbbells in both hands, and then squat, increase weight training.

Precautions:

1, avoid bending forward.

2. Don't squat too low, and bend your legs about 90 degrees.

How to shape 3 How to practice slimming and shaping yoga?

1, half moon

This is also a standing yoga pose. After closing your feet, straighten your legs. Open your arms as wide as possible and slowly raise them above your head.

Palm forward, shoulders backward, until the arms are parallel to the floor, chest out, waist bent back.

2. Warrior style

Standing posture, take a big step forward with your left foot, bend your knees, put your right leg behind you, keep your calves close to the floor, straighten your feet, raise your arms straight above your head, put your hands together, bend your shoulders back, and hold your chest out.

3. Yamagata

Stand, feet together, legs straight, arms chest, hands folded, eyes straight ahead, back straight.

4. Worship style

Stand like a cat, then exhale with your knees off the floor. First, keep your knees slightly bent, extend your small back with your heels off the ground, and extend your ischium to the ceiling. Keep your feet parallel.

When exhaling, push back your thighs, land your heels, straighten your knees, lengthen your leg muscles instead of hugging your knees, and keep your feet balanced.

5. Exhibition type

Turn your right foot 60 degrees to the right after your feet are opened. When inhaling, pull up the spine, hold the ground with your right hand, and stretch the left waist muscles upward. Keep breathing 10-20 seconds.

Then exhale, and at the same time, the eyes need to look down at the right foot plate and the right knee is bent. Then inhale and lift your upper body upward, and return your hands and feet to the ready position.

6. Cat style

Kneel on your knees, hold your hands on the ground, and your body is in the shape of an arch bridge. When exhaling, the coccyx is rolled in, the abdomen is retracted, and the back is arched, so that the chin is close to the clavicle. While inhaling, hold your hands and palms on the ground, stretch your back forward and look forward at the same time.

How to shape 4 How to shape after losing weight?

1, moderately relaxing aerobic exercise

If you master the strong and weak rhythm in half an hour of aerobic exercise, you can get twice the result with half the effort. That is, add a gentle recovery movement during the interval of high-intensity exercise. It's also half an hour of aerobic exercise. This kind of exercise with strong and weak rhythm consumes twice as much heat as that with stable rhythm.

2. Push hard with one leg when riding a bike.

When you exercise on a scooter, pushing one leg intermittently can enhance the intensity of exercise. At the beginning, you can push your legs together for 4 minutes with moderate intensity, and then push your left leg with high intensity. After 30 seconds, change the right leg to the main power leg and pedal for another 30 seconds. Then put your legs together at medium speed for 4 minutes as adjustment and recovery. In this way, every 4 minutes, push hard on one leg 1 minute and exercise for 30 minutes. This one-legged pedaling exercise can help you burn 20% more calories.

3. Divide the movement time

Divide the normal movement into two sections. For example, if you used to run 5 kilometers every day, you can break it down into 2 or 5 kilometers in the morning and 2 or 5 kilometers at night. After shortening the exercise time, you can try to increase the intensity, which can increase the heat consumption at the same distance.

Step 4 walk with load

For safety reasons, the weight of the load should not exceed 20% of the body weight (for example, the weight of a woman weighing 60 kg should not exceed 12 kg). If you don't like this way of carrying weight, you can also try to hold two long poles in your hand. Although they weigh only 0 or 5 kilograms, they can help you burn 20% to 25% more calories without any side effects.

Step 5 pay attention to posture

When you exercise on the treadmill, elliptical machine or treadmill, you can burn 10% more heat by swinging your arms naturally or holding the handle of the equipment gently.