Of course, if you lose weight through exercise, or shape through exercise, you must be targeted, not to say that all exercise is suitable for reducing fat and shaping. It depends on everyone's physical condition. If the body fat rate is high, it is necessary to reduce fat. Weight loss should be mainly based on aerobic exercise, assisted by appropriate strength training. If the body fat rate is not high, which is normal, then strength training can be the main exercise mode and aerobic exercise can be the auxiliary exercise.
Generally speaking, whether it is fat reduction or shaping, aerobic exercise and strength training should be combined to achieve the best results, but the ratio of the two is different. If you want to do aerobic exercise, you should choose what way to do it according to your time, place and endurance. However, if you want to get good results, aerobic exercise should last at least 30 minutes. If there is not enough time, you can choose other ways instead.
Around anaerobic exercise, you should choose according to your physical fitness range and conditions. Whether you choose self-weight training, free equipment or other methods, you should combine your training purpose and the time you need to exercise. In order to let the general public meet their own needs, the actions shared below are all aimed at shaping the waist, buttocks and legs. These actions have no requirement on the location, and can be performed at home, with relatively low difficulty, which is more suitable for people with relatively weak foundation.
Action 1: Lie on your back and lift your legs alternately.
Lie on your back, with your upper limbs on the ground, your legs straight up and perpendicular to the ground, and your legs together. Then, under the condition of ensuring the stability of the upper limbs, swing your legs up and down alternately, lift them as high as possible, and approach the ground down, but don't touch the ground.
Action 2: Lie on your back and lift your legs.
Still put the whole upper limb body on the ground, put your arms on the ground, straighten your back and tighten your abdomen. Straighten your legs together and slowly lift them until they are perpendicular to the ground. Then it controls the slow downward movement. When moving down, you should be as close to the ground as possible, but never touch the ground.
Action 3: Raise your legs and put your knees on your stomach.
Take a prone position, with your arms supported directly under your shoulders and your arms attached to the yoga mat to support your body. Keep your back straight, tighten your abdomen, and straighten your legs back. Lift one leg forward and lift your knee until it touches the arm position, then slowly recover, lift the other leg forward and lift your knee, alternating your legs.
Action 4: Kneel and kick.
Lie prone, support your body with your arms, bend one leg, support your body with your calf on the ground, straighten your back, tighten your abdomen, straighten and lift your other leg as far back as possible, and then retract it. Lift your knees forward when you take them back, and then do it again.
When the movement is going on, you can slow down as much as possible, so that you can better feel how the muscles exert their strength, so that you can better understand your body and movements, so that the effect of the movement can be better exerted. Every movement should be done as well as possible, and the leg lift should be done to the extreme. Body-shaping starts from the whole body, a set of actions, the purpose is to slim down and shape the whole body.
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