It is very important for women to have a slim figure. Exercise is essential for shaping, but what kind of shaping exercise is more suitable for women? Let's share the best action of female shaping.

The best action of female shaping 1 yoga

Yoga action pays attention to the balance of posture.

Persisting in practicing yoga can make your body more complete.

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.

Ballet shaping exercise

ballet dancer

Has the temperament that ordinary women admire.

And perfect body lines.

Ballet shaping exercises are designed to

Training large and small muscle groups through static muscles

Let practitioners without any ballet foundation

You can also have a "ballerina figure"

jogging

Regular and uninterrupted jogging exercise.

Can consume a lot of excess fat in the body.

Running is the best way to exercise the abdomen, legs and buttocks.

Do some stretching exercises after running to relieve the body.

Can well shape a tight and beautiful leg shape.

It can also create outstanding gluteal muscles.

The most suitable shaping exercise for you is:

Suitable for your level

Convenient and easy to practice

Can make you excited

It makes you sweat.

It will keep you going.

Girls, when you decide to start shaping your figure lines through fitness exercises, I hope you can understand one thing first: to make your figure more perfect, you need high enthusiasm, energy and endurance day after day and year after year.

So the best way is to find a fitness exercise that not only challenges you, pushes you forward, but also keeps you going. Keep walking, okay?

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 the gland function, 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 various diseases. If you want to increase the intensity of exercise, it is recommended to try the way of squatting with jumping, or lift dumbbells to squat.

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. When swimming, all muscles in the whole body can be stretched, which makes blood circulation smoother, lowers blood pressure and enhances cardiopulmonary function, which is quite helpful for maintaining good health. In addition, swimming can consume too much fat in the body, which is a healthy exercise that is both healthy and slimming.

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.

The best action of women's shaping 3 semi-squat jump

Stand with your feet shoulder-width apart and sit with your hips slightly back. First of all, confirm the direction of your knees (don't get caught in them) and try to be consistent with the direction of your toes. Check your back after squatting. Don't arch or sag your back.

Then swing your body with your hands and do continuous jumping exercises.

Pay attention to the sound when landing. Generally speaking, a soft landing is better, which proves that you can control your body well.

Pull and swing hard

Hard pulling is one of the practical actions to exercise the back, which can stimulate the muscles of the back, buttocks and legs. It is also a training that all women who love beauty can't be ignored. However, before starting to carry weight, you must start to practice with your bare hands, learn the correct movements first, and then consider increasing weight. Don't rush blindly.

Feet shoulder-width apart, knees slightly bent. Don't lock them completely, straighten them. Then pinch them together with your hands, push your ass back and your body will lean forward at the same time.

The angle at which the torso leans forward will depend on the tightness of the rear thigh. If you feel tight at the back of your thigh during the hip push-back, don't let your body continue downward, so that you can send your hips forward and return to the standing position.

After the above actions are proficient, you can add a bell basin to your hands to gain weight.

Arrow squat

Different from the above two movements, the lunge squat is upright, and the lunge uses the front and rear feet to stand, so the movement difficulty is not lower than the previous two movements, and the body needs to have a certain balance ability. The training effect can be used for climbing stairs and running, and it is practical.

Wide squat

Different from squats, wide squats stand wider and stimulate the muscles of hips and legs more. It is suggested that the feet stand wider than the shoulders, and there are more characters outside the toes. Remember that knees and toes are always in the same direction.

Kneel down and lift your legs.

Take a four-legged kneeling position (preferably lying on a yoga mat to protect your knees) and try to keep your torso in a straight line with your lower back and neck. Remember to lift one leg backwards and upwards until the thigh is parallel to the ground.

After repeated training on one leg, change legs.

Pay attention to the buttocks during the process and feel the strength of the buttocks muscles.

One-legged gluteal bridge

Hip bridge is a common hip training movement. Here we will introduce you to the one-legged hip bridge.

Lie on the yoga mat with your hands at your sides, one knee bent and one leg straight. Push your body up with hip strength, stay for about 3 seconds and return to the initial position.

This action can train the buttocks and core muscles, and it is a very important basic action.

One-legged hip bridge is very difficult. If you can't do it, you can start from the gluteal bridge (that is, your feet are on the ground).