1, Pilates
Advantages: Most core training is conducive to plasticity.
2, belly dance Latin dance
Advantages: extremely interesting, enhance self-confidence and cultivate temperament.
3, fighting practice, etc.
Advantages: large consumption and good fat-reducing effect.
4. Cycling
Advantages: high consumption, CHOK, fat-reducing artifact.
5. Body pump
Advantages: the slimming and shaping effect is remarkable.
Second, how to choose a course that suits you?
Exercise abdominal muscles
Abdomen, now more popular are P4P Eight Minute Classic Abdomen, Abdomen Ripper, and RevABS.
1, p4pEight-minute classic abdominal muscles: This is an animated abdominal muscle training plan, with eight minutes in each class, and the movement difficulty is suitable for beginners to practice.
2. Abdominal opener: In fact, it is a part of Px90 aerobics, specifically for abdominal muscle training. Because the action intensity is exciting enough, it spreads widely in the network and is suitable for people with a certain abdominal muscle training foundation.
3.RevABS:ABS is the abbreviation of English abdominal muscles. I believe that few people know this course, because it is a complete abdominal muscle training course for several years. It's a 90-day abdominal muscle training project. When to rest and when to practice, there are detailed plans. If you can stick to this fitness course for 90 days, you will have abdominal muscles.
Reduce fat and lose weight
There are many weight-loss classes. Here are just some well-known and effective courses to explain.
Duoyan Zheng aerobics, 30-day family fat reduction, T25, crazy series, P90 series, Laimei boxing, Zumba and so on.
1, Duoyan Zheng calisthenics: Duoyan Zheng calisthenics dance is a set of calisthenics dance founded by South Korean star Duoyan Zheng, which is famous for its simple movements and good weight loss effect. Suitable for girls to learn and exercise, fashionable, simple and able to dance.
2, family fat loss for 30 days: this is a family training weight loss course, each class is about 10 minutes, the exercise intensity is not great, suitable for novices.
3.T25: T25:T25-Focus is the work of famous fitness coach ShaunT. It is a short and efficient periodic training with 65,438+04 weeks and three intensity classes, covering aerobic, strength, cardiopulmonary, HIIT and stretching. The training content is different every day, five days a week, only 29 minutes a day, which is very suitable for office workers and students.
4. Crazy series: It is divided into two sets: Insanity60 and InsanityMax30, among which Max30 is an enhanced version of 60, which comes from the same coach as T25, but it is much more difficult than T25. It is suitable for people who have a certain fitness foundation to practice, and it is difficult. Novices don't advise you to try. Of course, there is a more abnormal series of InsanityAsylum 1, which belongs to the professional athlete level! Not recommended here.
5.P90 series: P90X, p90x2 and P90x3 are all difficult, so a p90-20 14 plastic course is introduced later, which is suitable for beginners. If you want to try P90 series, you can start with this course and then challenge P90x series.
6. Boxing in Laimei: There are many courses in Laimei, and the popularity is also very high. It is mainly taught by coaches in various gyms. You can try it.
7. Zumba: It's better to dance than to lose weight. There are no specific courses. They are all based on dance music, but there is dance movement teaching, and we have made a tutorial arrangement. When you are tired of boring exercise, you can try Zumba to lose weight. The rhythm is very dynamic.
Novice recommendation: Duoyan Zheng slimming exercise (female), 30-day family fat reduction, T25, Zumba.
Advanced Training: Insanity Series, p90-20 14, Laimei.
Master training: P90X series, and insurance shelter 1 series.
Tighten muscles and shape
Plastic surgery is mainly aimed at women, generally hip training. To know that ass-butting is a charm of women, more and more women are beginning to pay attention to this piece.
1, 30-Day Buttlift Bible: (30daybuttlift) is a set of hip lift training courses specially designed for female friends to help them build a perfect figure. The range of movement difficulty is more suitable for novice training. Stick to it, 30 days is the moment to witness the miracle. If you want to have a perfect hip and create a peach hip, you must practice this set.