What are the training methods of female shaping strength? I believe many people want to have a good figure. Some of them attach great importance to shaping the body, especially women. Some women use some strength training methods. Let me share some training methods for women's shaping strength. Let's have a look.
What are the training methods of female shaping strength? 1 what are the training methods for female plastic strength?
1, twist
If you like doing the most fashionable sports at the moment, maybe you will choose sit-ups. This exercise can really build those abdominal muscles, but what's the use? Outside the gym, bending forward is a common way of action. Because of gravity, the psoas muscle is more stressed than the abdominal muscle. When playing golf, turning around may be the most obvious action, but in wrestling, or when you try to pull or move heavy objects, the rotation of the waist can release a lot of power.
The muscle responsible for turning around is the oblique muscle outside the abdomen, which can be stronger than you think. If there is no rectus abdominis in the front of the body, the external oblique muscle of the abdomen is likely to tear your body carelessly. Perhaps one of the important functions of rectus abdominis is to balance the strength from the external oblique muscle.
Classic practice: weight-bearing fitness ball sit-ups Hold a barbell piece of suitable size in your hands and hold it on your chest, with your legs apart, so that your neck, trunk and thighs are in a straight line and parallel to the ground, and then start to contract your abdominal muscles. The purpose of this exercise is to strengthen the strength of rectus abdominis and eliminate excessive force when turning too hard at ordinary times.
Other exercises: twist the puller. First, stand on the right side of the high-position puller, hold the puller handle, turn it to the right as far as possible, and then return to the starting position. Repeat this way, and do it on the other side after completing the target number of times.
2. Crouching
If you know how important the development and strength of lower limbs are to our ancestors, then you will have a correct understanding of lower limb exercise in fitness, and you will know that quadriceps, hip muscles, inner thighs, calves and other small muscles are all important.
Classic practice: put the barbell at the chest height of the squat rack and stand facing the barbell. Hold the barbell with both hands, slightly wider than the shoulders, lift the barbell and retreat to a certain distance from the squat rack. Keep your feet shoulder-width apart, keep your back straight, and slowly squat down until your thighs are parallel to the ground. Then get up and stand straight, but don't lock your knees.
Other exercises: Although no exercise can compare with squat in effect and comprehensiveness, dumbbells can be used instead of barbells to do squats, so that more times can be achieved with less weight.
Step forward and squat down
Squats and hard pulls. Training is carried out by means of symmetrical and parallel force of legs, but in practice, there are many situations that need to adopt the posture of arrow squatting. There is a difference between lunge and squat. The gluteal flexor muscle is used more in lunge, because sedentary people can easily oppress this muscle and cause physical discomfort. Squat with arrow can force gluteal flexor to get exercise and increase the flexibility and strength of this muscle.
Classic practice: open your feet to hip width, and take a big step forward with your left foot until your knees are bent 90 degrees and your thighs are parallel to the ground. Keep your back straight during exercise. Then push the left leg upward back to the starting position, and then change the right leg to do this action.
Other exercises: practice on the steps. Go up and down the steps repeatedly with a knee-high or stable training stool. The two sides alternate. The number of times to achieve the goal.
How do men do strength training? How do men do strength training?
Step 4 "push"
There are not many muscles responsible for "pushing", and almost a few muscles are enough to complete all the "pushing" actions. In reality, all kinds of pushing, whether throwing or pushing, are mainly divided by the force angle of the arm relative to the body.
Classic practice: lie on your back on a bench at 30-45 degrees, with your arms straight so that the barbell is directly above your chin. Put the barbell down to the collarbone in a controlled way. The focus of this exercise is the upper part of the pectoral muscle.
Other exercises: T-push-ups are a combination of push and turn movements. Do push-ups first, turn to one side when you get up, and reach out to the ceiling with your arms. Starting with the letter "T", one side has done enough times to switch to the other side. You can grasp weights such as barbells with your hands to improve the difficulty of this exercise.
What are the training methods of female shaping strength? 2 female shaping fitness is most suitable for practicing fitness ball.
First, balance+thin waist: rotating waist
Efficacy: enhance spine elasticity, strengthen waist muscles, make waist more soft and flexible, and reduce waist and abdomen fat and fat; Activate hip joint, promote pelvic blood circulation and prevent the formation of hip cellulite.
Action:
1. Stand with your legs apart, bend forward, hold the ball with both hands, stretch your arms forward, and turn your upper body to the right. Pay attention that your head should be between your arms.
2. The upper body continues to rotate backwards, tightening the knees and hips, raising the head, holding out the chest and abdomen, rotating the upper body to the right, and continuing to rotate and restore. Do the above actions for 8 times in a row, and then turn left from right for 8 times.
Reminder: Keep your feet straight and stand still. When the upper body and waist rotate, your arm will also rotate with it, so that the waist can get full activity.
Second, balance+hip lift: lift the upper body on your back
Efficacy: Stretch the spine, nourish the spinal nervous system and make the lumbar spine soft and elastic; Eliminate waist and back fat, prevent hip sagging and relaxation, and have the effect of lifting hip.
Action:
1. Kneel behind the balance ball, press your upper body on the fitness ball as far as possible, straighten your arms forward, straighten your feet together, raise your upper body as high as possible, and look straight into the distance 1 minute.
2. Hold the ball with both hands, keep the upper body movements unchanged, and bend your legs for 30 seconds. The above actions are a group and practiced repeatedly for 30 seconds.
Reminder: Taking a break between exercises in each group can bend the body to relax and prevent exercise fatigue.
Third, balance+eliminate fatigue: bend over the ball
Efficacy: It helps to eliminate backache and soreness of lumbar muscles, and can effectively relieve and eliminate physical fatigue; This action has the effect of calming the nervous system. Besides relaxing the body, you can also relax nervous nerves.
Action:
1, kneeling, feet together, arms naturally placed on the balance ball.
2. Support the ground with both hands, put the ball under your body, and your abdomen is close to the spherical surface. Then spread your legs, wrap the ball with your torso and thighs, stick one side of your face on the ball, then hold the balance ball with both hands for 3-5 minutes and repeat the exercise for 2-3 times.
Reminder: If you are a busy person with a hectic pace of work or life, I suggest you do some physical exercise together, which can effectively relieve fatigue and tension and make your work more efficient.
Fourth, balance+stretching: pear shape
Efficacy: eliminate back pain, increase upper body blood circulation, replenish blood to head and enhance brain cell activity; Stretch the ligaments of the back, legs and tendons to make the body flexible.
Action:
1. Lie on your back on the mat, put your hands under your hips, lift your legs and put the balance ball in front of your head.
2. Raise your feet above your head, slowly lift your hips with the strength of your hands, then lift your lumbar spine and back in turn, hold your waist with your hands, and put your feet on the balance ball. Or raise your arms up, hold the ball in your palm, stop 1-3 minutes, and repeat for 3 times.