Everyone has a body plan tailored for a 30-year-old woman, and everyone loves beauty. But when people reach middle age, many things are on their shoulders and they don't have much time to manage their bodies. But for our health, exercise is still necessary. I have summarized the body plan tailored for a 30-year-old woman. Let's have a look!
30-year-old woman's tailor-made figure plan 1 woman, who doesn't envy the graceful figure and elegant posture of the ballet fairy, that was my dream when I was young. I also heard that some people attend adult ballet classes in order to find their dreams. However, this is only a brave minority. How can I have the courage to try for a sedentary office?
Then do yoga. From the strong woman in charge of the manager to the OLs in the office, they are all chasing the style of yoga. Yoga, by adjusting one's body posture and breathing, focuses on a certain point and enters a state of concentration, so as to achieve spiritual tranquility and physical health, which is a good medicine for self-cultivation.
However, that ethereal and unwilling dream is still there ... So I found a project between dance and yoga, which is "posture practice".
In the training center of China Secondary Art Education Association in the compound of the Central Institute of Socialism, Teacher Yan Yan introduced this new body-building method. The concept of body exercises is balanced nutrition, proper exercise, and the use of body aesthetics principles in dance, qigong, Chinese medicine meridians, yoga, diet and etiquette to regulate women's bodies and bodies from the inside out.
Who is suitable for practice?
When women are in their thirties, especially after giving birth, it is common for them to lose their muscles and get fat, and posture exercises mainly exercise their waist, abdomen and buttocks, which is very helpful for reshaping their bodies.
Characteristics of posture exercises
Posture practice doesn't need much practice, and it's easy to learn. They are neither so professional nor complicated. They also attach great importance to shaping women's own bodies, such as mastering the essentials of receiving, lifting, sinking and standing, and keeping the posture of abdomen, chest, shoulders and back standing at any time. Weight loss is mainly aimed at the fat on shoulders, neck, back, abdomen, waist, buttocks and legs, and at the same time, it can relieve the pressure of work and life and eliminate tension.
Brief analysis of wave posture practice
1, spine exercise
Action essentials: The coccyx, lumbar vertebrae, thoracic vertebrae and cervical vertebrae are unfolded accordingly for chest breathing. When the chest is unfolded, the waist should be straight and not lean forward, so as not to increase the burden on the lumbar spine.
Objective: To increase the elasticity and strength of the lumbar spine, relax the stiff muscles of the neck, shoulders and back, and promote the blood circulation of the spine and the secretion of female hormones.
Suggestion: If you want to strengthen spine exercise, it will be very helpful.
Step 2 fix muscle contraction
Action essentials: Breathe through the chest, tighten the abdomen, buttocks, anus and perineum when inhaling, and relax all when exhaling.
Objective: To increase the amount of protein fiber, transform fat into muscle, and make skin firm and elastic.
Step 3 do chest exercises
Action essentials: Breathe in the chest. When pushing the arm and pinching the elbow, the abdomen, buttocks and waist are closed.
Objective: To make the chest straight and upward, stimulate and promote the development of pectoralis major, correct the irregularity of thoracic vertebrae, eliminate the fat on the upper back, tighten the arms, abdomen and buttocks, and shape beautiful lines.
4. Shoulder-arm movement
Action essentials: chest breathing, forcibly lifting shoulders upwards, lifting shoulders twice each.
Objective: To reduce the excess fat on the outside, back and around the shoulder, make the shoulder round and elastic, relieve shoulder pain, backache and tighten the flabby arm muscles due to age.
30-year-old woman's tailored figure plan 2 Devil's slimming training plan 8 days to make her figure more graceful.
Day 1: Swimming
Swimming is one of the most comfortable and effective ways to lose weight in summer, and it consumes considerable calories. For example, swimming in the disk can consume 470 kilocalories every 30 minutes. Swimming for half an hour every day, combined with proper diet control, can quickly lose the accumulated fat in the body.
The next day: playing squash
Playing squash consumes a lot of calories, and you can get a good slimming effect in a short time. Playing squash for 30 minutes every day can consume more than 450 kilocalories, which can effectively help to expel fat and waste toxins from the body.
Day 3: Skipping rope
Skipping rope is also an aerobic exercise, which burns fat very well. Skipping rope for 30 minutes can consume 440 kilocalories. It takes 7200 calories to lose 1 kg of fat, and skipping rope can lose 1 kg of fat in less than 5 hours.
Day 4: jogging in the water
We all know that running has a good slimming effect, and jogging in water has a better slimming effect. Because the resistance of water is 12 times that of air, and the density and heat transfer are also greater than that of air, jogging in water consumes more heat than on land. Jogging in water 100 meter can consume 65 kilocalories.
Day 5: Playing badminton
Playing badminton can not only exercise the whole body muscles, but also effectively improve the flexibility of the body. Playing badminton for 30 minutes every day can help you burn 160 kcal.
Day 6: Playing volleyball
Playing volleyball has a good effect on thin arms and legs, which can help to exercise upper arm strength and consume leg fat. Every 30 minutes of volleyball can also help you consume 160 kcal.
Day 7: Playing table tennis
Don't underestimate the action of playing table tennis. It can help you exercise your whole body muscles, burn fat effectively and improve your personal reaction ability. It can consume 130 kcal every 30 minutes.
Day 8: Blowing balloons
Everyone can blow balloons, but not everyone knows the magical slimming effect of blowing balloons. Blow 50 balloons at a time, and the effect of fat consumption is the same as running 10 minutes.