Let's talk briefly about how to keep fit to reach the level of Eddie Peng Yuyan Yuyan.
First, analyze the image of Eddie Peng Yuyan Yuyan.
According to the information searched to some extent, if the information is correct, Eddie Peng Yuyan Yuyan is 36 years old, with a height of 182 and a weight of 72kg.
According to simple calculation, his body mass index (BMI) is 2 1.7. According to his 50-minute exercise 3-5 times a week, his daily activity level is probably medium or above.
Therefore, it can be roughly calculated that the daily calories he needs to maintain his current body shape are between 2,300 and 2,700 calories, and the daily protein, fat and carbohydrate values are about 130g, 60g and 400g respectively, and the body mass index is 2 1.7.
Therefore, Eddie Peng Yuyan Swift is not particularly strong among boys, and its muscle latitude is not large.
Eddie Peng Yuyan Yu Yan weighs 72kg. According to the picture, the body fat is very low, and the body fat should be below 7-8%, so the lines are clear. As shown in the figure:
Therefore, we can draw a conclusion that in order to build a figure like Eddie Peng Yuyan Swift, we must reduce the body fat to below 8% (lower is unhealthy for non-athletes) and keep the body mass index at around 22.
The figure below shows the weight values of boys with a body mass index of 22 for each height segment that I calculated:
With height and target weight, it is relatively easy, as long as you gradually achieve this goal through diet and training. Of course, you should also monitor your body fat in stages, and the target body fat is below 8%.
Of course, most friends with insufficient training experience and time, even if their body mass index is very close, have too high body fat. In fact, such friends only need to start systematic resistance training and cooperate with a good diet (in short, try to cook by themselves, reduce the intake of fatty sweets and increase the intake of protein).
Because of the novice effect, increasing muscle and reducing fat can basically meet the requirements at the same time.
The estimated time is 10- 14 months.
The following picture was quite popular some time ago, so it is easier to understand by borrowing it.
Eddie Peng Yuyan Yuyan's muscle latitude is in the middle, so the boys in the first two pictures need to gain muscle, and the muscles in the last three pictures need to be reduced (but I think the people behind are probably unwilling ... It is much more difficult to gain muscle than to lose fat).
Then talk about some details of Eddie Peng Yuyan Yuyan's figure. You can pay more attention when training.
1. Eddie Peng Yuyan Yuyan's shoulders are plump, especially in the middle, so it seems that his shoulders are wider.
During training, everyone should pay more attention to the practice of the middle bundle of deltoid muscle and try to avoid the use of trapezius muscle. The recommended actions are one-arm alternating shoulder pressing and one-arm alternating side lifting, and unilateral alternating action can feel the contraction and stress of the target muscle better.
2. Eddie Peng Yuyan Yuyan has a plump chest, good upper chest inner side and pectoral muscles, and sharp lower chest outer edge.
During training, everyone should increase the range of action as much as possible under the premise of ensuring safety, and stimulate the chest muscles from all angles and heights with pushing and clamping actions. Recommended actions include dumbbell upper inclined plate bench press, dumbbell flat plate bench press, rope clamping chest at all angles, and forward bending arm support (outer edge of lower chest). At the same time, chest muscles can be stimulated by static chest clamping between groups.
3. The waist circumference is small and the lines of the lower abdomen are obvious (of course, this is mainly determined by the extremely low body fat).
During abdominal training, everyone should pay attention to avoid lateral bending, so as not to increase waist circumference. In addition, do more leg lifts. I recommend hanging legs (bending knees), lower oblique plate rolling abdomen, abdominal vacuum and alternating elbow joints.
Finally, although we haven't seen many photos of Eddie Peng Yuyan Swift's back, we can't ignore the back muscles!
Two actions are recommended, one is to widen latissimus dorsi and the other is to exercise rotator cuff muscles. Whether it's muscle gain or fat loss, there are many detailed explanations in my official WeChat account, so I won't go into details here.
To emphasize, please don't pursue the so-called "perfect figure" too much.
Body fat below 5% for a long time is actually harmful to health. The body needs fat to protect our internal organs and provide energy and heat at the right time.
In addition, it is actually quite difficult to maintain extremely low body fat for a long time. The difficulty of reducing body fat from 20% to 15% and from 10% to 5% is definitely not an order of magnitude.
At the beginning of filming, Eddie Peng Yuyan Swift basically used boiled chicken breast and protein to satisfy her hunger. He can hardly eat oil and salt, and he can't drink too much water, otherwise his body will look bloated, and the average training time is more than 2 hours a day.
Bodybuilding and fitness athletes are also extremely hard to lose fat during the season, and body fat will pick up as soon as possible after the game.
Therefore, it is not necessary for ordinary fitness enthusiasts to pursue and maintain such low body fat, which is of little significance. Satisfy their wishes several times and take some art photos to commemorate them, which is almost enough.
Last but not least.
The reason why Eddie Peng Yuyan Swift's figure is so popular is that besides moderate muscle latitude and unexpected lines, the more important reason is that he is Eddie Peng Yuyan Swift! ? So take off your coat, and if you feel dissatisfied, try to improve slowly and let yourself be satisfied gradually.
It's a little difficult, but it's true ...