You know, Gina, who walked all the way from "Sister Lang" to the smooth group, is not only acting, but also excellent figure proportion and temperament, which is the key reason for her numerous powder cuts.
Her good figure is not spine, but symmetry and strength, which is inseparable from her daily exercise.
Just look at the photos of her daily exercise. Treadmill, foam shaft, roller, balance ball and yoga are all in demand.
However, many people are very angry after reading it, saying that they actually bought a lot of fitness equipment, from treadmills to dumbbells, but they put it aside after not practicing for a few times, not to mention losing weight, and the money was wasted.
Actually, fitness is not that complicated. In many cases, the more devices, the more restrictions. As Paul Wade, the author of Prisoner's Fitness, said, "You don't need dumbbells, tensioners, fancy equipment or other waste to be strong. In fact, without using any special equipment, you can become as powerful as Hercules, truly powerful and full of vitality. "
Paul has been in prison for some things before, but it doesn't mean the beginning of "self-abandonment". On the contrary, in such a narrow space with limited activities, Paul developed a set of fitness methods for keeping fit and not being bullied by other prisoners.
He does not rely on any fitness equipment or places, but only trains himself into a bodybuilder by his own body. After getting out of prison, Paul found this method simple, practical and effective, and he began to devote himself to teaching this fitness method to more people, which is also his mission.
He said: "No matter how small a space you are locked in, no matter what the external environment is, strengthening your body and mind is your freedom, and no one can deprive you of it."
Today, I will share three basic movements in the book. As long as you spend a few minutes making them every day, you can also develop vest lines, long legs and sexy backs.
Action 1, push-ups
Do you know what is the simplest and most effective action to train the back, arms and abdomen? Yes, it's push-ups
Don't underestimate this action. If you do a group in a standard posture, your muscle lines will come out soon. Here is the most basic version of push-ups, which I believe ordinary people can do.
Action essentials
Trunk, hips and legs should always be in a straight line. Only those whose waist strength is too weak to lock the trunk will pout their hips when doing push-ups.
Always keep your legs together. If your legs are apart, you don't need to keep your torso stable when you do the action, which makes it easier to practice.
At the highest point of the movement, keep your arm straight, but don't let your elbow lock completely, but bend it slightly to avoid joint discomfort.
Breathe gently. Exhale when pushing up and inhale when descending. But if you find it difficult to breathe, don't follow this principle, but breathe more times.
intensity of training
Step by step according to your own situation, there is no need to enter high-intensity training at once. The key is not how many times to do it at a time, but to make every action standard, so as to really play a role.
Primary standard: 1 group, 10 times.
Intermediate standard: 2 groups, 25 times in each group.
Upgrade standard: 3 groups, 50 times in each group.
Let's take a look at the author's master push-ups. Just look at it. No need to imitate. Make sure that you can achieve the desired results by doing basic exercises every day.
Action 2: Squat training
Don't underestimate this action. I tried it myself, but I'm still very tired. I sweat easily. But it really works. Concentrate and the key parts will be tightened. The key is not to pick the venue!
Action essentials
Lie flat with your knees bent and your hands pressed down. Keep your feet off the ground until you lift them into the air. In the process of leg lifting, put your hands on your lower back and pay attention to keeping your upper arms close to the ground. You stand on your shoulders-support yourself with your shoulders, upper back and upper arms.
Remember, you must use these parts to support your body and don't put pressure on your neck. Keep your body locked straight, and don't bend your hips. This is the starting position of the action.
Keep your upper body as straight as possible and bend your hips and knees until your knees touch your forehead. This is the end posture of the action. Then straighten your legs until your body returns to the starting position, and so on.
intensity of training
Primary standard: 1 group, 10 times.
Intermediate standard: 2 groups, 25 times in each group.
Upgrade standard: 3 groups, 50 times in each group.
Let's look at the author's ultimate squat. This action can be called the king of squats, which can train strength to make the body rock solid. However, the key is this sentence, stick to the simple basic action.
Action 3, leg lifting training
You know, this action is not only to practice leg strength, but also to practice abdominal muscles. It looks simple, but it's really a bit difficult, but it's convenient to practice sitting in a chair. Vest line, waist line!
Action essentials
Sit on the edge of a chair or bed, lean back slightly, grab the edge with both hands, straighten your legs, put your feet together, and keep your heels a few centimeters off the ground.
Gently lift your knees until they are about 15 ~ 25cm away from your chest. Exhale during this process, exhale after the action is completed, and the abdominal muscles keep contracting.
Pause 1 sec, perform reverse motion, and return to the starting position. Breathe in while stretching your knees. Feet should always move in a straight line and remain suspended until a group of actions are completed before touching the ground. The abdomen should always contract and move slowly, and resist the impulse to complete the action quickly.
intensity of training
Primary standard: 1 group, 10 times.
Intermediate standard: 2 groups, 25 times in each group.
Upgrade standard: 3 groups, 40 times in each group.
Let's take a look at the author's ultimate leg lift, which can roll the body into a V shape and the core strength is in the abdomen!
A girl told me before that she had tried various methods to lose weight because of postpartum obesity, but the results were minimal. For example, eating only vegetables and oil and salt every day, trying all kinds of meal replacement, increasing satiety and eating enzymes to help detoxify are not only useless, but also bad for your health.
She heard that it is best to lose weight within one year after delivery, but she missed the best opportunity because she breastfed her child until she was 2 years old. What should I do?
I told her that in fact, if you want to have a good figure, the core is not "time" but "persistence".
Let's look at Joan McDonald, a 75-year-old grandmother from Canada. How did she lose weight successfully?
Grandma Joan is not an ordinary grandmother. She is a fat grandmother, weighing 180 kilograms. The point is that she suffers from severe hypertension and arthritis. Her doctor told her that if she didn't lose weight, her life might be in danger.
This sentence made the fat grandmother realize that she really should consider the doctor's advice.
But I'm 75 years old. It is difficult for young people to lose weight. How can I lose weight? But for the sake of health, Grandma Joan is determined to follow the doctor's advice and join a fitness club.
Since then, Grandma Joan has started to lift barbells, do sit-ups and lift her legs hard every day ... Although her body is much stronger than that of young people, she tries her best to do what she can, and keeps practicing every day without slacking off.
In this way, the fat grandmother became a slim grandmother, and her weight was reduced from 180 kg to 120 kg. This is not only a matter of slimming down, but more importantly, Grandma Joan finds herself getting younger and younger. Her skin has become tight and she can wear a skirt that she couldn't wear before. She suddenly became a fashionable grandmother.
The key point is that since the fitness, her problems such as high blood pressure have gradually dissipated and she looks younger than her 42-year-old self.
You know, all success comes from ordinary struggle and persistence every day, and no one can take shortcuts. Just like why people always say that even if you spend money on an expensive fitness card, you still can't lose weight. Even if they buy a lot of fitness equipment, they still can't lose weight. The key lies not in these classes, not in these equipment, but in not insisting on exercise.
Handsome girl said: "A good figure is a luxury, you have to put all your resources into it." Then the three simple moves I shared today really don't need you to put all your resources into it. You just need to chat less every day, brush fewer friends, and squeeze out a little time to have them.
However, whether you can really have it in the end depends on whether you are willing to stick to it for your vest line.
You know, any kind of persistence will make you different. Only by persistence can live high like it.