For girls, shaping is generally aimed at the chest, buttocks, abdomen, shoulders, arms and calves. After good training, these parts will make people look very tall and straight, well-proportioned, full of healthy strength and beauty.
Part number 1. Chest line carving
There is no need to be ashamed to talk about this topic. Since ancient times, the more perfect the ratio of chest to waist, the more attractive it is to both men and women. From Marilyn Monroe to Madonna to gaga, they all highly admire chest training.
In fitness, the chest can be divided into upper chest, middle chest and lower chest. Upper chest training makes the chest bigger, while lower chest training makes the chest straight and not prone to sagging.
Several movements of training chest muscles;
1. Push-ups
Many people do push-ups in a non-standard posture. They just lie down and hold them up with their arms, all by their arms, and their bodies are not straight.
Correct push-ups, the body should be straight, whether it is rising or falling, the trunk should be in a straight line, and the chest should be forced.
Many people don't know much about how to use chest force. This can actually be felt. You can deliberately remove the power from your arm. The arm only plays a supporting role, and your body is supported by your upper body.
You'd better look in the mirror before you start practicing. Look at your body, be sure to keep straight.
As for the distance between the two arms, it is best to be shoulder width. Narrow distance is beneficial to the training of triceps brachii and wide distance is beneficial to the training of pectoral muscles.
2. Kneeling push-ups
Some girls can't do push-ups, so they can choose to practice from kneeling push-ups and upward inclined push-ups. Pay attention to these two postures and try to use chest muscles.
3. Barbell bench press
This will be found in general gyms. You can ask the gym coach for guidance. The best training method is to put the barbell on the standard bench press in the middle of the chest.
The second part. Perfect curve of hip lifting training
For girls, the hip is definitely the dividing point of the golden proportion of the figure, and the hip is upturned enough to not only make the figure look good, but also show the leg length.
However, the gluteus maximus is difficult to activate, so you must pay more attention to exercising your gluteus maximus in your usual training to get obvious results.
Several movements of training buttocks:
1. Squatting
Squat is an activity that we have been familiar with since childhood. However, when most people squat, the strength is wrong.
Think about it. Does it hurt every time you finish a squat?
The correct squat posture is to sit back as far as possible, don't squat, and the muscles that exert strength are in the hips and thigh roots. The easiest way is not to let your knees exceed your toes when you squat.
2. Hip bridge
Hip bridge is a very simple action. Girls can stretch before going to bed, but they must pay attention to straightening up and tightening the gluteus maximus.
3. Romanian hard pull
In order to unlock Romanian hard pull correctly, we must pay attention to the backward center of gravity, arched back, tail facing up, and the knee joint can't be locked. Pay attention to control the weight of barbell, pick it up slowly, and don't do explosive exercise to avoid injury.
The third part. Handbook of sexy abdominal muscle development
What do girls like to eat most these years? Vest line. From the Secret Show to Weibo, it has become a fashion for actresses in the entertainment circle to bask in vest lines.
Many chubby girls try their best to turn hula hoops and do sit-ups at home every day, but it has no effect at all. When they looked down, it was still a beach of meat. What's the problem?
First of all, it should be clear that the appearance of abdominal muscles needs low enough body fat. But for girls, this is not a happy thing, because women's low body fat means that they may face many endocrine problems. Normal women's body fat should be 20%-30%, and it is impossible to have obvious abdominal muscles within this range.
Several actions to exercise abdominal muscles;
1. Plate bracket
Plate support can exercise almost all core muscle groups, but there is no so-called standard movement for plate support. When the flat plate is supported, just stick to it and shake it from side to side to help you exercise some unexpected muscle groups.
keep your stomach muscles in
Sit-ups are easy to damage our cervical spine, so it is recommended not to hold your head, but to roll your stomach. The key point is that abdominal muscles are not very favorable muscle groups, but you should ensure that abdominal muscles exert strength when rolling abdomen. Reverse belly roll can correct pelvic anteversion.
The fourth part. Tall shoulders have temperament.
When girls wear skirts and vests in summer, they always worry that there is too much meat on their arms to look good. In fact, that's because you lack muscles on your shoulders, which leads to a "shake" of your meat.
Simply recommend several exercise methods:
1. Flexion and extension of the posterior cervical arm
It is suggested that the flexion and extension of the neck and back arm should be done after the training of the main muscle groups. It is best to warm up before contact, and then do it, each group 12, at least two groups at a time.
The fifth part. A symmetrical and powerful calf.
Many girls always complain that their calves are thick and they are afraid of running. They think that running for a long time will thicken their legs.
In fact, the length of calf tendon is difficult to change, which is basically determined by congenital conditions. With regard to exercise and training, we can only change the shape of muscles.
Recommended stovepipe movements:
1. Sit with your heels up.
The sixth part. What to eat during fitness?
There is a popular saying in the fitness world, "Eat seven points and practice three points". Many people eat in the wrong way, which makes the fitness effect wasted and not worth it.
Let's take a look first. Adults may consume fat, carbohydrates and protein during fitness:
Carbohydrate 3g/kg
Fat: 0.5g/kg
Protein: 1.2g/kg.
According to this calorie, it is the first step to calculate how much food you need to eat every day and control your calorie intake.
Second, we should eat more food with a strong sense of fullness. Such as protein and coarse grains.
Some girls are used to eating nothing after exercise, but it's not very good. Three hours after exercise is the golden period of muscle growth. You should properly supplement some glucose, so that it can be quickly converted into protein, thus restoring physical strength and promoting muscle growth.
It is suggested that girls drink a bottle of sports drink or make honey water with protein powder after fitness. In order not to irritate the stomach, drink less iced drinks and try to drink at room temperature.
Supplement: The last article wrote about how to train people with heavy weight. Here are some equipment suitable for people with high weight: elliptical machine, mountaineering machine, spinning bike and rowing machine.