1. Set goals: First determine your fitness goals, such as increasing muscle mass, reducing body fat or improving the performance of a certain sport.
2. Increase training intensity: Supermodel figure usually means low body fat and high muscle mass. In order to achieve this goal, you need to increase the intensity of training, including increasing weight, reducing rest time or increasing training frequency.
3. Segmented training: divide the body into different parts for training, such as chest, back, shoulders, legs and core muscles. This can ensure that every part is fully exercised and avoid overtraining.
4. Use equipment: Use all kinds of equipment for full-body exercise, such as squat, hard pull, bench press, pull-ups, etc. These actions can effectively exercise large muscle groups and promote muscle growth.
5. High-intensity interval training (HIIT): Increase high-intensity interval training, such as 30 seconds full-speed sprint +30 seconds rest, repeat 8- 10 times. This kind of training can improve metabolic rate and help burn fat.
6. Aerobic exercise: Do aerobic exercise, such as jogging, swimming or cycling, to improve heart and lung function and burn calories.
7. Reasonable diet: Eat high-quality protein, healthy fat and complex carbohydrates to support muscle growth and recovery. At the same time, maintain water balance and avoid excessive intake of sugar and processed food.
8. Maintain recovery: Give your body enough time to recover, including adequate sleep and proper rest days. Overtraining can lead to injury and muscle stagnation.
9. Track your progress: Record your training and diet so that you can know your progress and make adjustments. You can use a mobile app or a paper diary to record it.
10. Patience and perseverance: It takes time and effort to shape a supermodel. Don't expect to see significant results in a short time. Keep patience and perseverance, exercise and eat healthily, and you will see satisfactory results.