Beauty in the entertainment circle is like a cloud, but Zhang Junning, an oxygen beauty, is unique. Although she is 38 years old, she is still full of girlhood. In the third season of "Life of Desire", we found out the real reason why she kept a good figure at freezing age. In the program, Zhang Junning basically got up the earliest, doing yoga first, and then running. It is said that Zhang Junning's running habit has persisted for 13 years!
I have also participated in several marathons. In an interview, she said that running shoes are an essential item in her suitcase when she is on a business trip. After work, she will go to the gym for strength training. Zhang Junning is a fitness addict, and often takes photos of himself in Weibo. She is a well-known fitness expert in the entertainment circle!
Zhang Junning once said, "Running is beautiful, and life is beautiful. Just take one more step. I used to run with my legs, but now I understand that running is actually commanded by my head. " . Yes, don't make excuses for your laziness, stick to fitness and you will become the next goddess!
With the growth of age, how to keep fit is our most concerned topic. Usually, many people have the problem that they eat the same as before, but their bodies are getting fatter and their skin is getting looser and looser. The main cause of this problem is the result of muscle loss.
The muscles in our bodies tend to increase first and then decrease. By the age of 25, the muscles in our bodies will reach a peak, and then they will be lost year after year. Especially after the age of 35, muscles will be lost at the rate of 12% every ten years, and the loss of muscles will make our bodies worse and worse.
Most of the body's water is stored in muscles, and the loss of muscles will also reduce the body's ability to lock water, and the skin will become dry and dull; And muscle is also the tissue that consumes calories in the body. Every kilogram of muscle loss will help the body consume 30 calories less, so it will appear as much as before, but more and more fat, mainly because of muscle loss, leading to a decline in metabolism.
Therefore, if you want to keep in good shape for a long time with the growth of age, exercise is absolutely necessary. Exercise, especially strength training, can help us effectively improve the muscle content in the body, thus effectively fighting aging and getting better, such as full peach hips, clear vest lines and smooth arm lines, which are all endowed by muscles. Next, coach Paul recommends a set of strength training exercises for everyone, which can help us shape our perfect figure effectively.
One-legged gluteal bridge
Lie on your back and stick your upper body on the mat, put your hands on both sides of your hips, and make a 90-degree angle between your thighs. Bend your knees with one leg, keep the lumbar curvature unchanged, and push your hips up until your upper body is in a straight line with your thighs.
Start jumping:
Take a standing posture, keep your back straight, tighten your abdomen and jump up. After landing, your feet are separated beyond shoulder width, and your arms are raised above your head for high-five.
Support hip lifting and foot touching alternately:
The body adopts a prone support posture, with both hands under the shoulders to support the body, keeping the pelvis neutral, the back straight, the core tightened, the legs are shoulder-width apart, the hips are up, and one arm leaves the ground to touch the toes on the opposite side.
Support the rotating kick:
The body adopts a quadruped position, with arms straight and supported on the mat, elbows and feet stepping on knees to leave the ground, lifting the hands and feet on the opposite side, supporting the body with the hands and feet on the opposite side, then turning the body and kicking forward.
Moving joints and stabilizing muscles before training can effectively avoid accidental injuries in sports. The number and frequency of exercise can be chosen according to your physical condition, and don't forget to relax and stretch the trained muscles after training.