Exercise combined with body shape is effective, and exercise is the best and safest choice to keep fit. More and more people join the ranks of exercise and fitness, but what kind of exercise did you choose in the enthusiastic fitness atmosphere? Let's share that exercise and fitness combined with body shape is effective.
It is effective to combine exercise and fitness with body shape. 1 1. Banana type
This kind of people often have thin bodies, little fat, weak muscle strength, poor physical strength and unhealthy internal organs. When exercising, you should first slowly exercise your basic physical strength, gradually strengthen your muscle strength, endurance and body softness, and then carry out weight training and participate in aerobic exercise, skipping rope, swimming and other dynamic sports. Thin people should pay special attention to their diet. In order to improve visceral function and muscle strength, we should eat foods rich in protein and vitamins.
Second, the bucket type
People with thick sebum, overweight, almost no muscle and weak bone support ability in all parts of the body. In daily life, climbing a few stairs will make them "panting like cattle." This kind of people should do more aerobic exercise and swimming, which can consume fat. Do regular static stretching exercises to strengthen muscles and bones.
Third, the apple type.
The weight is within the standard weight range, but the fat in the upper arm, buttocks, abdomen and thighs exceeds the standard. As long as the muscles and joints are fine, you can participate in any sport, such as playing ball, swimming, riding a horse, etc. Aerobic exercise is better. But if you don't exercise regularly, you can't exercise suddenly and violently. Do warm-up exercises and gymnastics before each exercise to strengthen muscle strength. As long as you pay attention to balanced nutrition, moderate food intake, eat less supper and eat more fatty foods.
Four, sponge type
People who look thin but have a lot of fat often have weak muscle strength and visceral function, and their physical strength is not good. Sports suitable for this kind of people include walking, climbing stairs, skipping rope, swimming and other sports that can burn fat. Avoid overeating, eat less sweets, eat less foods with high fat content and eat more foods with high protein.
Combined with your body shape, exercise and fitness are effective. Jenna rigby, a top fitness coach and weight loss expert, introduced a simple way to get back into shape quickly, that is, to adjust the exercise method according to your body shape.
Each of us has a different body shape, that is, what we usually call apple-shaped body, pear-shaped body and so on. It is very important to know your body shape and highlight your advantages.
Remember that the purpose of our exercise is to burn fat and exercise muscles. Sports will improve our body shape to a certain extent, but the overall shape will not change.
Let's take a look at different exercise methods for each body shape to improve our body shape and accelerate weight loss.
rectangle
Rectangular refers to the type of straight up and down, and the girth of each part of the trunk is similar. Girls of this figure will try to shape curves.
Best exercise: In order to enhance and create curves, it is necessary to focus on the specific parts to be enhanced. For example, gluteus muscles can be exercised by squatting to increase hip circumference, and hard pulling and lunging also have effects on gluteus muscles.
pyriform
Pear shape is one of the most common body shapes, with narrower shoulders and bust than hip circumference and thinner arms.
Best exercise: First of all, focus on fat burning in the fat accumulation area, which can be completed by HIIT exercise, so as to ensure a longer fat burning time (after-burning effect). Ensure that every exercise is diversified and exercise the whole body in a balanced way. Focus on shoulder and arm exercises. Increasing the shoulder width can make the hip circumference look less wide, which will look better if you wear a sleeveless dress.
Apple shape
The waist of an apple-shaped person is wider than the hips and chest, and the trunk is like a bulging ball. This figure usually has a lot of fat accumulation in the abdomen and waist. Moreover, people with apple-shaped bodies tend to have more visceral fat.
Best exercise: The most important task is to reduce fat. High-intensity HIIT is the most suitable exercise. Don't worry, exercise can reduce subcutaneous fat and visceral fat. In addition, core training should also be added to the training plan. For example, bird dog style, bending over to climb mountains and so on.
diamond
If your hips are wider than your shoulders, your chest is narrower and your waist is fuller, then you are a diamond-shaped figure. This figure will put more weight on your thighs.
Best exercise: First, exercise your legs. Running and mountain climbing are both helpful for leg exercise. This type of body usually accumulates fat in the stomach, so HIIT training is very effective and can burn fat to the maximum extent. For the fat in the belly, the best exercise is cycling and leg lifting.
Hourglass shape
An hourglass figure is usually an ideal figure. Your hips and chest are well balanced, and your waist position is obvious. Your figure is in good proportion.
Best exercise: The purpose of your exercise is to keep the balance of all parts of your body so as not to lose those curves. It is the best way to burn fat evenly to start with aerobic exercise and then enter the whole body circulation exercise. Cycling exercise, cross-fitness, and dancing are all effective for this body shape.
No matter what your body shape is, aerobic exercise and burning fat always help to improve your body shape and keep your best condition. So stick to full-body exercise and improve yourself in three to six months. Exercise, adjust your body and make yourself better!
Exercise combined with body shape is effective. 3 Choose different body types and different exercise modes.
(1) thin, less fat, weak muscle strength and poor physical strength.
People with this constitution often have unhealthy internal organs. During exercise, you need to slowly exercise your basic physical fitness, gradually strengthen your muscle strength, endurance and body flexibility, and then carry out weight-bearing training and participate in aerobic exercise, skipping rope, swimming and other dynamic sports. Thin people should pay special attention to diet, and eat more foods rich in protein to improve internal organs, enhance muscle strength and take more vitamins.
(2) It looks thin, but there are many types of fat.
Muscle strength and visceral function are often not strong and physical strength is not good. Sports suitable for this kind of people include walking, climbing stairs, skipping rope, swimming and other sports that can burn fat. Avoid overeating, eat less sweets and high-fat foods, but eat high-protein foods.
(3) The weight is within the standard weight range, but the fat in the upper arm, buttocks, abdomen and thighs exceeds the standard weight.
As long as the muscles and joints are fine, you can participate in any sport, such as playing ball, swimming, riding a horse, etc. And aerobic exercise is better. But if you don't exercise regularly, you can't exercise suddenly and violently. Do warm-up exercises and gymnastics before each exercise to strengthen muscle strength. As long as you pay attention to balanced nutrition, moderate food intake, eat less supper and eat more fatty foods.
(4) The thickness of sebum in all parts of the body is too thick, the body is overweight, there is almost no muscle, and the bone support ability is weak.
In daily life, climbing a few stairs will make you "pant like an ox". This kind of people should do more aerobic exercise and swim more, which can consume fat. Do static stretching exercises regularly to strengthen musculoskeletal ilium. I also remind you that obese people are prone to high blood pressure, so please take your blood pressure before exercise and pay attention to the correctness of your movements, but don't do excessive and strenuous exercise. If you are in poor health, you should stop exercising. Never go on an excessive diet. You can eat 2000-3000 kilocalories of food every day to ensure a balanced nutrition.