What kind of exercise is good for shaping? Once people don't exercise for a long time, their muscles will start to relax. Many women will do some remedial exercises to stimulate the skin to keep it firm. Let's take a look at what exercises are needed for shaping.
What kind of exercise should we do to shape? 1 mass aerobics: recommended index ★★★★★★★
The scope of sports activities involves every joint of the whole body. In the 50-minute course, bodybuilders are encouraged and driven by music, lighting, coaches' passwords and participating partners to carry out rhythmic and step-by-step aerobic exercise. It can burn a lot of fat and improve the cardiopulmonary function of participants. It is the first choice for losing weight and maintaining physical fitness and body shape.
☆ Not suitable for people: cardiovascular, hypertension, diabetes and other patients are not easy to choose.
Aerobic dance: Recommended Index ★★★★★
Aerobic dance, on the one hand, can consume more calories, on the other hand, it can do aerobics with many dance moves, unlike aerobics. Salsa dance has many styles, which can be divided into aerobic dance according to the different characteristics of movement and music.
☆ Suitable for people: fitness people who have a dance foundation and aim at improving their temperament and maintaining an elegant figure.
Aerobic dance-Latin Dance: Recommended Index ★★★★
Latin aerobics such as JAZZAEROBICS；; SALSAAEROBICS et al. These aerobic dance are characterized by a lot of hip movements, especially the effect of reducing waist and abdomen.
☆ People who have no dance foundation and poor coordination are not easy to achieve fitness effects.
Aerobic dance: Funk, street dance: recommended index ★
FUNK and HIPHOP are aerobic dance in the style of free dance. Easy, free and changeable movements can improve the coordination of exercisers and achieve the purpose of fitness.
☆ Adapt to teenagers and people with good coordination.
KickboxingAerobics: recommended index ★★★★★
This project is an aerobics exercise that integrates music, dance, boxing and fighting. The difference between fighting aerobics and boxing is that the former aims to keep fit, while the latter aims to win the competition, which is fragile and not suitable for the public. It is a supplement to fighting or aerobic exercise. It can improve self-confidence, muscle coordination and necessary skills and flexibility.
☆ Suitable for the crowd: As it is not a competitive sport, most people (men, women and children) can participate.
Spinnig: recommended index ★★★★★★★
It is one of the most popular aerobic fitness programs in Europe and America. Some people call this sport "dancing on a bike". Through exercise, the wheels can keep rotating, and the exercise load can be adjusted by itself. The amount of exercise can be large or small, easy to learn and practice, full of movement, and achieve the effects of reducing waist and abdomen fat, bodybuilding lower limbs and improving cardiopulmonary function.
☆ Not suitable for people with joint pain and poor physique.
Fitness ball: recommended index ★★★★★★★
Fitness balls were first used as rehabilitation equipment in Switzerland. After that, the fitness ball was spread to Australia, Europe, the United States and other countries to treat diseases such as low back diseases, neurological disorders, knee and shoulder rehabilitation, posture correction, and patient balance improvement. Because of the improvement of some muscles (waist, back and pelvis), this sport has also been widely promoted. Fitness ball is no longer just a physical therapy, but also a new fitness exercise.
☆ Suitable for people: suitable for all people who need rehabilitation treatment, with good fitness effect, especially for the exercise of spine and pelvis; Fitness ball has a good function of injury recovery and rehabilitation (it has a significant effect on low back pain diseases). It is safer to exercise and is not easy to get hurt. It can also improve the flexibility, strength, balance, posture and cardiopulmonary function of people (including patients and injured people).
☆ Not suitable for overweight people who want to lose weight.
Yoga: recommended index ★★★★
The original meaning of the word yoga is "integration" and "harmony". In ancient Tibet and India, yoga was intended to pursue the unity of self and God. It is not a competitive competition dedicated to the pursuit of difficult posture and posture of the body. True yoga is a life style of self-cultivation. In many cities in China, yoga is like a fashion symbol, and practicing yoga has become synonymous with health in many people's minds.
How to shape? 2 1. Flat support: Flat support is a very classic core training action. Doing this exercise at ordinary times can not only exercise the core, but also effectively exercise the transverse abdominal muscles. Long-term persistence can reduce waist circumference.
First of all, the exerciser should bend down so that the arm is directly below the shoulder. Then, put his legs together and straighten his back. Try to keep your back straight, tighten your core, make your whole body in a straight line, keep this movement still, and pay attention to the whole body tightening, and pay attention to keeping your breathing even during this process.
2, kneeling push-ups: kneeling push-ups are also very good body shaping exercises. First of all, the exerciser should bend down, and after getting ready for the action, let his arms be directly below his shoulders, and pay attention to making the distance between his hands slightly wider than his shoulders. Then, let his knees kneel and let his calves slowly lift.
It should be noted that the back should be as straight as possible, the abdomen should be tightened as much as possible, and the body should be in a straight line from head to knee. On this basis, keep your back straight, bend your elbows down slowly, and straighten your arms until your chest almost touches the ground, and then slowly recover. Be careful not to straighten your arms completely when recovering.
3, four-point support: four-point support can effectively exercise the core muscles of the body. First of all, the exerciser should put his arms directly under his shoulders and support his body with his hands. Then, he should bend his knees and let his feet step on the ground. And try to make your back straight, tighten your core, then make your body perpendicular to your thighs, and also make your thighs perpendicular to your calves, with your knees suspended as much as possible. Finally, pay attention to keep this movement still, but also to tighten the whole body, and pay attention to keep breathing evenly during this process.
What sports do you do to get in shape? 3 1, rolled belly. Literally, it can be understood as an exercise to exercise the abdomen. Many fitness enthusiasts will choose to roll their bellies. In fact, it has an exercise effect on the abdomen and legs. Specific posture requirements: lie on your back, put your hands around your ears and bend your knees. In the process of sitting up, you must use your abdomen to exert your strength, not your help. You must get up and return to the initial state as slowly as possible. During the practice, you can feel whether there is unbearable strength in the abdomen and whether the abdominal muscles are beating.
2, push-ups, this exercise can also be used for the abdomen, in fact, it has an effect on the back, chest, arms and legs. Bend your body, your back is wider than your shoulders, and your feet are naturally pulled out to ensure that your abdomen and back are tightened during the whole process, and there can be no hunchback. When bending elbow, the center of gravity drops to make the chest as close to the ground as possible, pay attention to controlling the falling speed, concentrate the strength of pectoralis major as much as possible after reaching the standard posture, and then push it off the ground quickly.
3, pull-ups, this sport is more difficult than belly rolling and push-ups, and requires higher strength. People who don't usually exercise may not be able to complete the pull-ups However, if you can practice from less to more, it is a very good shaping exercise.
Many people pay attention to the exercise of shaping, and there are many items to choose from, or as long as they participate in sports, they will have the opportunity to shape, participate in asana training, and also participate in various aerobic or anaerobic training. In fact, anaerobic training is more helpful for shaping. In a word, as long as they set aside an hour or so to exercise every day, with a little cooperation in diet, the shaping effect will be better.