Nowadays, the society of girls' body shaping has been improving, so people pay more and more attention to health preservation. Shaping can not only make women's appearance more attractive and temperament, but also have many benefits. So what are the body shaping exercises for girls?
Fitness and Shaping for Girls 1 Yoga
Yoga includes many postures. Different postures exercise all parts of the body, increase the body's heat consumption, not only reduce subcutaneous fat, but also massage all glands of the body, activate gland functions, and benefit all organs of the body. The digestion, absorption and excretion functions of the body are normal, and the weight is gradually reduced.
rope skipping
Do you remember the last time you jumped rope? Maybe it was in elementary school. In fact, skipping rope is a simple and healthy exercise, not just a child's toy. In the same time, skipping consumes more calories than other sports! And there is no space restriction, so you can exercise at any time.
deep squat
Squat exercises thigh and hip muscles, and also greatly stimulates the heart, which has obvious effect on improving heart function and adaptability. For sedentary office workers, squatting can effectively prevent the occurrence of various diseases. If you want to increase the intensity of exercise, it is recommended to try squatting with jumping or lifting dumbbells for squatting.
Ride a bike
Bicycle is a very common and convenient means of transportation in China, and recent research shows that cycling, like running and swimming, is the most endurance exercise that can improve people's cardiopulmonary function. In addition, it also has the effect of shaping beautiful legs!
Bow and arrow squat
Feel that your legs are not slender enough and attractive enough? Let's try lunge squat! It is recommended that you do 3 groups every day, each group 10 lunges, to achieve the best plastic effect.
swim
Swimming is a highly recommended sport. Swimming can stretch all muscles, make blood circulation smoother, lower blood pressure and enhance cardiopulmonary function, which is quite helpful to keep healthy. In addition, swimming can consume too much fat in the body, which is a healthy exercise that is both healthy and slimming.
run quickly
Persisting in running has many advantages: reducing the risk of heart disease; Reduce blood pressure, reduce fat accumulation and maintain weight; Improve muscle mass and prevent osteoporosis; Relieve daily fatigue, relieve back pain and ensure a good sleep; Keep in good shape and improve body image; Relieve stress and anxiety, cultivate an optimistic and peaceful attitude and so on.
push-up
Many women don't like to do push-ups, because they think it is too difficult, but if they stick to it, it will be very plastic to the body! Research shows that proper practice of push-ups by women can not only enlarge and tighten breasts, but also shape better curves of shoulders, back and arms. Moreover, push-ups also help girls consume more calories, thus achieving the role of physical fitness.
Girls' Fitness Shaping 2 Leg Lift and Turn
1. Sit on the yoga carpet, straighten your upper body, and then lean back. Bend your elbows on the mat and lift your ankles to the same height as your knees.
2. Straighten your legs and rotate clockwise, inhale and exhale with the rhythm of the circle, adjust your breathing, repeat 5 times, draw a circle counterclockwise, and repeat 5 times.
Tip: This set of movements can exercise abdominal muscles and waist, and strengthen the tight lines of thighs. But pay attention to keep the upper body and hips stable and don't shake. Not suitable for people with injuries to the coccyx and waist.
Spine rolling
1, legs and knees together, up and back. Inhale, lift one foot, tuck in, and straighten your hands forward.
2. Keep your back up and your elbows on the ground. Inhale and exhale, slowly pull the upper body back from the floor with abdominal strength, repeat 10 times, and then change feet 10 times.
Tip: This set of actions is similar to sit-ups. While exercising abdominal muscles, you can also effectively thin your arms. Keep the upper body and cervical vertebra in a straight line, and gradually do what you can to avoid hurting your neck or waist. But it is not suitable for people with waist injuries and spondylolisthesis.
Mermaid yoga
1, lie prone on the bed, hold up your hands slowly, open your palms and head backwards.
2. Keep your legs straight up, put your head on your feet, and keep your feet close to your head for 2 minutes at a time, which is absolutely effective.
Waist bending
1. Kneel on the yoga carpet, tilt your legs and ankles together to one side, put your hips on the ground, chest out and abdomen in your upper body, keep your left hand straight, and touch the ground with your right hand slightly bent.
2. Keep your palm on the ground, and press the other hand down to one side with your upper body. Switch sides five times, put your ankles on the other side, and do it five times left and right.
Tip: This set of movements can exercise the waist, arms and abdominal oblique muscles. If you have degenerative arthritis and your knees are bad, you can do it in a chair.
Transverse torsion
1, lie flat on the ground, bend your left foot, and keep your foot as close to the thigh root as possible.
2. Touch your left knee lightly with your right hand, tilt your left foot to the right side of your body, and lay your left hand flat on the ground.
3. Look at the front end of your left hand, press your left foot down to the ground with your right hand and touch the ground with your shoulder. Stop for 1-5 minutes and then switch feet. Repeat. Take a deep breath during the process and adjust the breathing frequency.
Tip: Do a twist before going to bed. It is recommended to do it directly on the back. During the twisting process, the cervical spine, back and lateral psoas muscles can be stretched. At this time, deep breathing will help to clear the respiratory tract and help the body enter a state of rest.
Girls' Fitness Shaping 3 Yoga
Yoga action pays attention to the balance of posture.
Persisting in practicing yoga can make your body more perfect.
At the same time, you can exercise a proud curve.
The softness of the waist is more obvious.
Can keep women's breasts straight.
It is a very effective shaping method.
pilates
Pilates emphasizes the coordination of control, stretching and breathing.
For the big muscles of the body,
The intensity of exercise is not particularly great.
Therefore, the body shape will not make the muscles too developed because of exercise.
By exercising the core parts of the body
Muscle curves of waist, abdomen and buttocks
Shaping is very helpful
Suitable for modern women's requirements for physical beauty
Let the body be flexible and powerful, and the muscles be more elastic.
swim
Swimming is a whole-body exercise.
When we swim.
Paddle with both arms, pedal with both legs or save water.
Even the neck, chest, back, waist, buttocks and so on.
All muscles of the body participate in coordinated movements.
Water itself has natural resistance.
It is more than 800 times greater than the resistance of air.
Combining motion and buoyancy in water
Can consume a lot of calories and enhance muscle strength.
Can help shape the body very well.
How long does it take for girls' fitness shaping to work?
It usually takes 1-3 months for girls to take shape. The specific time needs to be comprehensively judged according to the physical condition of girls, the selected exercise intensity, diet control and other factors. You can consult a sports medicine doctor for more information.
1, physical condition: If a girl is heavier, it usually takes about 3 months to get fit and shape. If girls are not obese, obvious effects can be seen about 1 month after fitness and shaping;
2. Exercise intensity: If a girl chooses a fitness and shaping action with light exercise intensity, such as yoga, she consumes relatively little energy, so it often takes about 3 months to see the effect. If girls choose physical fitness and shaping actions with strong exercise intensity, such as running and swimming, combined with weight-bearing exercises such as dumbbells and barbells, they can often control their weight at around 1 month, which shows the effect of physical fitness and shaping;
3. Diet control: If girls can strictly control their diet while exercising, avoid eating too many high-calorie foods, such as pasta, rice and carbonated drinks. They can see the effect through fitness shaping in about 1 month. If the diet is not well controlled, it often takes 3 months or even longer to see the effect.