The day after tomorrow, we should insist on exercising and eating reasonably. As the saying goes, it is not difficult to shape a good figure by practicing three points and eating seven points and combining regular living habits.
Exercise is divided into two stages, mainly reducing fat and shaping. Aerobic exercise is the main way to reduce fat and strength training is the main way to shape, but they are not carried out independently.
In the early stage of fat reduction, oxygen is the most important, aiming at improving physical strength; After that, you can add a proper amount of strength training and use strength+aerobic method to reduce fat more effectively; When women's body fat drops below 20%, they can focus on strength training, and aerobic time should not be too long. The lower the body fat, the better. The lowest body fat of women should not be lower than 12%, which may endanger health and normal physiological function.
In strength training, leg and hip training such as squat, hip bridge, hip abduction and lunge can shape peach hips; The back movements such as hard pulling, rowing, high position pull-down and pull-ups can shape the butterfly's back; Chest exercises such as push-ups, bench presses, and upward oblique bench presses can tighten the chest muscles and relieve/prevent sagging; Shoulder movements such as dumbbell side lift and dumbbell front lift can improve shoulders; Triceps such as flexion and extension of dumbbell neck and back arm and reverse flexion and extension can tighten arms and improve bye-bye sleeves. Stretching after exercise can effectively improve muscle shape.
Avoid high-calorie foods, sweets, drinks and snacks in your diet. Compared with boys, girls prefer snacks and snacks. If you can avoid them, avoid them. Don't eat too much, the taste is light, less oil and less sugar. It is impossible to have high body fat when you are in good shape, but the key to body fat lies in diet. Don't overeat, lest overeating rebound.
Who doesn't want to have a good figure? Good figure, walking on the street is a beautiful scenery!
Countless men's eyes will gather on you, and there is really a feeling of holding the moon with all the stars!
Peach hips, long legs, vest line, butterfly back and oval face are the criteria for a good figure. It's easy to say, but it's really difficult to practice. Few people can do it in real life!
In fact, there are two secrets to shaping a good figure, one is method and the other is persistence! As long as you exercise correctly and persist enough, you can also become the focus of people and have charming self-confidence!
How to shape a good figure? First of all, the first step is to carry out long-term aerobic exercise. Aerobic exercise burns fat, reduces body fat rate and removes body fat. This is the first step for us to have a good figure!
In the process of aerobic exercise, we'd better choose running, keep running for 30 to 40 minutes every day, burn a lot of calories and fat, and lay a good foundation for the next step of shaping!
When you lose weight successfully, the next step we need to do is anaerobic shaping. Through effective anaerobic exercise, increase muscles, further outline body lines, and develop vest lines, peach hips, long legs and butterfly arms!
Flat plate support, belly roll can practice vest line, air kick, squat can shape leg shape, high position pull-down, rowing can practice butterfly back, hip bridge squat can practice gluteal muscles, hip lift and peach hip!
We insist on doing anaerobic exercise and aerobic exercise, and at the same time control our diet. If you want to be in good shape, you must be self-disciplined and eat more nutrition. Healthy, low-calorie food, so as to keep a good figure and not rebound!
As long as you have perseverance, you can also build a good figure, keep exercising, synchronize aerobic and anaerobic, and eat healthily. After a certain period of time, you will definitely gain the figure you want!
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There are two reasons for a good figure, one is the innate proportion, and the other is the acquired exercise, but fullness, I don't know what you eat or exercise, and I feel that it is unrealistic to get fat wherever you want through exercise. Women's hips are full, and now they are looking for sexy beauty, but it is not necessarily the time when women need to look at their hips. Even before that, there were Zhao and Yang Guifei, not everyone did. I always think this is a professional problem! There are more congenital problems, that is, when your figure reaches a certain age, you will basically grow up around 18 years old. And too plump will make people tempted and unsafe, you know! Some people say that good figure depends on self-discipline! Who else said, it seems that I forgot to squat down, just squat down and stand up and repeat for a while, that's right! In fact, it is ok to have no good figure. Give full play to your advantages!
Glad to answer your question _
Many people think that it is a particularly beautiful thing to use a good figure, especially when they find that people with good figure can always have such a good figure. For example, stars from all walks of life can recover quickly even after giving birth to children, which really makes us envy.
But it is actually a word-self-discipline, not how to cultivate such a figure.
Yes, it is self-discipline that makes the goddess have a good figure for a long time, even reaching the frozen age with the growth of age.
When you have the characteristics of self-discipline, the rest is how to do it.
For girls, the control of diet, the maintenance of training and the law of sleep are indispensable. A good figure can be obtained not only through close-range exercise, but also through exercise.
I hope I can help you _
A good figure is not only practiced, but also needs a combination of training and nutrition. This must be done at the same time.
How to build a good figure?
There are thousands of ways to exercise, but for physical training, the most direct counterpart is bodybuilding training, because only this is the sport derived from physical training.
The most effective bodybuilding training is Wade's differentiated training method, so I won't go into details in this respect. It is easy to find Wade's bodybuilding training rules on the Internet.
How to eat a good figure?
Eating is very important for the body. Eating is divided into two parts, one is the basic diet and the other is the tonic like fitness.
Basic diet
If it is during muscle gain, keep your weight at 40 calories per kilogram every day; If it is during fat reduction, keep 20 calories per kilogram of body weight every day; If you are in the maintenance stage, you don't consume 30 calories per kilogram of body weight every day.
Proportion of other meals: breakfast accounts for about 30%, lunch accounts for about 35%, dinner accounts for about 20%, and meals in the morning and afternoon account for about 15%.
The proportion of nutrients: carbohydrate accounts for 50%, protein accounts for about 25%, and fat accounts for about 25%.
As far as fitness supplements are concerned
BCAA, glutamine, whey protein powder and casein can be used to promote muscle synthesis.
Welcome to pay attention to my "Beifeng Fitness Time" and share the information and methods of fitness every day.
A good figure needs special exercise+diet adjustment. The 639 muscles of the human body basically have their own functions and functions. So the fitness instructor can strengthen the exercise according to your requirements. Of course, this requires perseverance and persistence. Rome wasn't built in a day, and perseverance can achieve the goal of good figure.
A good figure really comes from practice. We see that any lady with a good figure should respect her, because behind a good figure is unknown hard work, which is the reward of how much sweat.
In the evolutionary history of more than one million years, due to the low productivity in ancient times, the primary task of human beings is to have enough food and clothing. Therefore, appetite is the primary desire of human beings, and the most desirable and favorite food type of our body is fat, which can be stored in the body as a reserve energy for a long time and can provide energy for the body for a long time.
As modern people, food resources are no longer scarce, and the improvement of quality of life brings us convenience, while the probability of getting fat is also high.
If you want to keep in shape or shape a graceful figure, especially for female friends, the most effective thing is to keep your mouth shut and open your legs.
A figure like the peach hip vest line needs strength and resistance training. Resistance training can exercise our skeletal muscle and increase its latitude and toughness. The higher the skeletal muscle content, the higher the basal metabolic rate in the body. The increase of basal metabolic rate means that our body will consume more calories and burn more fat. It is a very cost-effective investment for reducing fat, gaining muscle and shaping.
When doing resistance training, remember to have large muscle groups before small muscle groups, multi-joint movements and single-joint movements first. Friends who have just started to contact resistance training, remember not to be greedy for perfection, eat a big fat man in one bite, and can't wait to practice the peach buttocks of the vest line in a week. In this way, not only your body can't stand it, but lactic acid can't be accumulated and metabolized, which leads to ache all over, resistance to training and little help to muscle growth.
Step-by-step training gives the body an adaptive process. In the early stage, it is mainly to be familiar with the movements, feel the strength of the target muscles, learn more, think more and practice more. Wait until the action is the most standardized and then gradually increase the load.
Make a training plan for yourself and carry it out. Pay more attention to protein amino acids, vitamins and other nutrients, pay attention to less oil and salt in the diet, give priority to with light, do not eat snacks, ice cream and other high-calorie foods. Give your muscles a rest and repair time and stick to it, and slowly your body will change.
Reasonable diet plus training, self-discipline, self-discipline
Intensive training, at least four times a week, with diet.