1, shaping

Through the scientific calculation of human body data such as height, weight, age and measurements, the standard size of the individual is obtained, and the targeted shaping scheme is carried out to make the appearance of the individual meet the standard and obtain the visual external beauty.

Step 2 reduce fat

It is the behavior of animals whose body fat exceeds the normal range to lose excess fat by various means because of their good health. The internationally accepted evaluation standard is that the body mass index ≥24 is overweight and ≥28 is obese. If your body mass index is below 24, the word "losing weight" is not suitable as a training goal. (Body Mass Index = weight/height? )

3. Increase muscles

It is through effective exercise that muscles stand out. Distinguish between muscle girth and muscle lines. The muscle circumference is rising, but the muscle lines are very thin.

Second, the difference between training

1, shaping needs to control the time of muscle exercise and aerobic exercise at 1 hour. Don't increase the strength, but decrease it. Heart rate is between 120- 130 beats/min. Muscle training is mainly based on equipment again, and it is also necessary to stimulate the whole body muscles every training. Practice three times a week. The diet began to return to balance, as long as you don't overeat. Body shape will not rebound.

2, muscle gain needs to increase the circumference of the body. Need to do equipment and free weight exercises. Free weight exercise refers to dumbbells, barbells and other fitness equipment.

At the beginning, we should first find out the feeling of muscles and improve the strength of each joint through instrument practice. Exercise twice a week and enter free weight exercise after 2 months. At this time, our muscles will change obviously, and we can increase the training frequency to three times a week. Pay attention to eat more protein and carbohydrates.

3. The exercise of reducing fat is mainly aerobic exercise. The best way of aerobic exercise is running. Stick to it for 30-60 minutes each time, and keep the heart rate at 130- 140 beats/min. It's best to stick to it every day and rest on weekends.

Do muscle exercises before running. Stimulate the muscles of the whole body with moderate training intensity. Then run. Pay attention to reducing food intake and increasing the number of meals. 5-7 meals a day, mainly carbohydrates.

Extended data:

For users who want to gain muscle, we must first distinguish whether they want muscle circumference or muscle lines. The muscle circumference is rising, but the muscle lines are very thin. It is impossible to train the thin muscle lines of fashion models according to the bodybuilder's training diet plan.

For more people who want to lose weight, reducing fat and shaping is the key.

In the video course, the sports video course is based on core training (waist and abdomen training), and aerobic exercise and core training are carried out in cycles. Through long-term aerobic exercise, the heart rate can be quickly increased to the heart rate of burning fat, so as to achieve the effect of directly reducing fat.

Users who want to shape, if they still have a big belly, eight abdominal muscles are too far away from you; If you are as thin as a bamboo pole, there is no way to directly practice the middle seam of the chest muscles to be thick and tough. Therefore, it is necessary to consider whether to gain muscle or lose fat according to your actual situation. After reaching a certain standard, the following links can be carried out to get the effect you want to see.

Therefore, when users choose to lose fat or exercise, they must be clear about their needs.

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