Body shaping action, because the meaning of fat reduction is a systematic process, so we can say that the purpose of effective fat reduction is actually a necessary preparation for later shaping, but fat reduction is not and cannot be carried out locally, and ultimately it is to achieve the purpose of local shaping. The following is the body shaping action.

Body shaping action 1 action 1. Abdominal roll 20 times.

Exercise the abdomen

Lie on your back, put your hands by your ears, put your back on the ground, bend your knees with your legs and step on the ground with your feet. The abdomen is forced to roll up until the action peak stops and then returns. When rolled up, the back should not leave the ground.

Action 2: Push-ups 15 times.

Exercise chest muscles, the main function is to improve the muscle strength of upper limbs, chest, back and abdomen.

Bend over, hands slightly wider than shoulders, feet together, chest out and tighten waist and abdomen. Bend your elbow to lower your center of gravity until your chest is close to the ground, and actively control your speed when you fall. Pause, concentrate on the pectoralis major and push up quickly.

Action 3, supine back support 15 times

Exercise triceps brachii

Find a stool with a moderate height, put your hands on the edge of the stool and straighten your legs forward (you can bend your knees if you feel difficult). Tighten your shoulders, bend and stretch with your arms back, and move your back up and down along the outside of the bench.

Action 4: Pull-ups 10 times

Exercise your back.

Hold the pole with both hands, cross your legs and knees, and leave your feet off the ground; Elbow forward, back hard, body backward, so that the chest is close to the bar, and the scapula is tightened at the highest point; After a short stay, put down your recovery and try to keep your body stable all the time.

Action 5: Squat with bare hands 15 times.

Exercise your hips and legs.

Keep your feet shoulder width apart, keep your back straight, tighten your core, and raise your arms horizontally in front; Move your hips back, squat until your thighs are parallel to the ground and get up. Always keep your back straight and your knees and toes in the same direction during the movement.

Action 6: Dumbbell lunges forward 16 times.

Exercise your hips and legs.

Stand with your feet shoulder width apart, hold dumbbells by your sides with both hands, slowly lift one foot and take a step forward, with your heel touching the ground first, your center of gravity slowly moving forward, and your upper body standing upright; Slowly lower your body until your outstretched thighs are parallel to the ground, and then get up. Be careful not to let your hind legs and knees touch the ground. Hips need to take the initiative when getting up. Lift the legs behind you with the strength of your hips first, and then stand up straight with the strength of your legs.

Body shaping action 2 stretching action 1

Stand up straight, your feet are slightly apart, your arms naturally hang down at your sides, your back is kept straight, your abdomen is tightened, your arms muscles are tightened, your fingers are put together, then you open your arms backwards and then take them back forward. This action is repeated 15~20 times. Please note that you can move slowly to avoid nervousness.

Stretching action 2

Stand up straight with your feet together, arms hanging naturally at your sides, keep your back straight, tighten your abdomen, then lift your right leg, bend your knees upward, hold your right knee forward with your hands, and then stand up straight. Repeat this action 20~30 times, and then switch to the other side to continue.

Stretching action 3

Kneel your legs on the yoga mat, with your arms hanging naturally at your sides, keep your back straight, tighten your abdomen, then let your upper body slowly lean forward and squat down, while your arms are straight forward, and your palms support the ground downward, then slowly get up and resume your kneeling posture. This action is repeated 20~30 times. Pay attention to pushing the upper body down until the forehead is close to the ground, stretching the back, then holding it for 2 seconds, and then getting up.

Stretching action 4

Stand up straight with your feet together, arms hanging naturally at your sides, keep your back straight, tighten your abdomen, then take a step forward with your right foot, then kneel down, and then get up and take back your right foot. Pay attention to keep your back straight and your legs bent 90 degrees during the action. Repeat this action 30 times, and then continue on the other side.

Stretching action 5,

Keep your arms straight, put your hands on the yoga mat, straighten your legs together, touch the ground with your toes, make your body in a straight line, keep your back straight, tighten your abdomen, then lift your hips up, and slowly lower your back to make your body in an inverted V shape, feel the back stretch, and then lean forward to restore your leaning state. This action is repeated 20~30 times.

Stretching action 6

Stand up straight with your feet together, with your arms hanging naturally at your sides, keep your back straight, tighten your abdomen, then slowly press your upper body down to your legs, hold your toes with your hands for 3 seconds, and then slowly return to the upright position. This action is repeated 20~30 times.

Stretching action 7

Stand up straight with your feet together, keep your arms hanging naturally at your sides, keep your back straight, tighten your abdomen, then bend your left leg, lift it back, hold your left foot with your hands back for 2 seconds, and then resume your standing posture. Repeat this action 20~30 times, and then switch to the other side to continue. Pay attention to keep your back straight and tighten your abdomen during exercise.

Stretching action 8

Face the wall for an arm or so, stand up straight with your feet together, hold the wall with your hands to straighten your back, tighten your abdomen, then bend your elbows to do a downward push, and then get up and stand up straight. This action is repeated 20~30 times. Pay attention to keep your body straight during the movement.

Body-building action 3 1, freehand squat

Action points: Feet are hip-width apart, toes are forward, chest is raised and abdomen is closed, and the body is stable when squatting. Knee to toe, squat with thighs parallel to the ground, squat a little deeper, then squat and exhale at the same time. Do it 20 times in each group and do it in 4 groups.

Action 2, Squat+Alternate Arrow Squat

Action essentials: Hold your chest with both hands, do a squat and then alternately do an arrow squat. Pay attention to the coordination of actions. Do it 20 times in each group and do it in 4 groups.

Action 3: Squat down and lift your knees from the back.

Action points: Hold your hands tightly on your chest, step back with one foot, then do a lunge squat, and then do a knee forward movement. Then change one foot and do 15 times for each foot, and do 4 groups.

Action four, squat jump

Action essentials: make an upward jump on the basis of squat. When we jump and fall, our knees remain slightly bent, so we need to cushion our bodies. Don't straighten your knees when you fall, or we will get hurt easily. Pay attention to breathing. Do 15 times in each group, and do 4 groups.

Action 5: Lie on your back and touch your feet.

Action essentials: lie on your back on the ground, touch your toes with your hands when your knees are slightly flexed, and leave your hips a little, using your abdominal muscles to exert strength. Do it 20 times in each group and do it in 4 groups.

Action 6, Russian twist

Action essentials: lie on your back on the mat, leave the mat up and down, make fists with your hands crossed, and turn your body left and right with the help of abdominal muscles. Do it 40 times in each group and do it in 4 groups.

Action 7, supine leg lift+reverse belly roll

Action essentials: lie on your back on the mat, with your legs straight, your hands under your hips, your legs straight, your hips lifted off the mat, and your waist hung on the mat. Roll up with abdominal muscles, each group 15 times, and do 4 groups.

Action 8. Mountain climbing and running

Action essentials, prone posture, core tightening, feet lifting knees quickly, as high as possible, keeping breathing rhythm, doing 20 times for each foot, 40 times for one * * *, and doing 4 groups.

It is best to arrange training three times a week and run for 40 minutes after each training.