Women's body training refers to the process of shaping and improving women's body purposefully and consciously by adopting scientific methods and according to certain objective standards and requirements. In essence, it is a process of transforming women's body shape according to their own characteristics and social and cultural aesthetic consciousness.
First of all, the neck
1, sitting or standing, turn your head to the maximum and draw a circle, alternating clockwise and counterclockwise.
2. Cross your hands behind your head, put your chin on your chest, then press your hands down and raise your head back. 5- 10 times per minute.
3, supine, arms naturally close to the sides of the body. Slowly raise your head and press your chin as far as possible to your chest until you reach the limit. Do it five to twenty times a minute.
Second, the shoulder
1, armband: Stand naturally with your legs and clench your fists. Then straighten your arms and do a big circle exercise until you feel tired. Turn around more than 40 times per minute.
2. Cross your arms horizontally: make a fist, cross quickly before doing a straight arm, and restore. Repeat until you are tired. 40 times per minute is appropriate.
3, the front flat lift: unarmed, repeated 20-30 times per minute. You can also make it with dumbbells.
4. Side lift: unarmed, 15- 20 times per minute. You can also make it with dumbbells.
Third, the arm
1, dumbbell bending: stand naturally with your legs, hold the dumbbell with your palms up, hang your arms down, turn up to your chest, pause, and slowly return from the original road. It can also be done alternately with one hand.
2, arm flexion and extension: two legs naturally stand, chest and abdomen, holding a dumbbell in each hand. At first, the arm is straight above the head, then slowly bend back to the back of the head, put the dumbbell behind the neck, and then slowly straighten the hand to recover.
3, flexion and extension: the upper body bends forward parallel to the ground, the knees are slightly flexed, the arms are bent to lift dumbbells, and the fists are facing each other. The flat arm extends backward parallel to the ground and slowly recovers.
Fourth, the chest
1, push-ups: 10- 20 times per minute.
2. Hold the dumbbell with both hands and stand naturally, with one hand shoulder-high and the other hand hanging down along the side. Then lift the dumbbell horizontally with your arms alternately up and down. 25-30 times per minute.
3. Inclined bench press: Lie on your back on the inclined plate and put dumbbells on your sides with both hands. Then take turns to lift the dumbbell above your head with your arms. 20-30 times per minute.
Verb (abbreviation of verb) waist and abdomen
1, sit-ups: 8- 15 times in each group. Do three groups. Fat people had better bend their legs.
2, supine, legs straight, arms up. Then quickly bend your knees and abdomen, put your knees in your hands, and slowly stretch to recover. About 20 times per minute.
3. Lie on your back, put your head in your hands and bend your knees. Abdominal distension lifts the upper body and stands still for about 3 minutes (intermittent rest is allowed).
Six, buttocks
Bodybuilding hips are plump, round and elastic, which is an important part of female physical beauty.
1, lie on your back and put a heavy object above your hips. Then lift your hips hard, rest for a while at the highest point, and fall slowly. Lift it about 20 times a minute.
2. Kneel and lift your legs: kneel on the ground with both hands, with one leg kneeling on the ground, and the other leg bending to the chest first, and then stretching back and forth as quickly as possible. When you feel tired, change your other leg.
3. Lie on your back, with your head tilted to one side, your legs straight together, then lift your legs as far as possible, perpendicular to your upper body, and slowly recover. About 20 times per minute. This action also exercises the waist and abdomen.
4. Side-lying leg lifts: Stand upright on your side and straighten your toes. The arm under your body reaches out to your head and puts your head on it. The other arm bends your elbow on your chest to support the ground. Then, lift the thigh to the highest point and slowly recover. Repeat the exercise 15-20 times. Turn around and lie on the other side and lift your other leg. Don't bend your legs when you lift them.
Seven, thighs
1. Lie on your back with your legs bent on your chest. Then straighten and lift, perpendicular to the upper body. Slowly recover, every minute 15-20 times.
2. Stand upright, holding the bracket with one hand and supporting it with the other. Then swing your legs hard and move sideways. Legs alternate. 25-30 times per minute.
3. Kneel down with your hands on the back of the chair, then stand up and squat down. 25-30 times per minute.
4, upright, hands akimbo. Then lift your knees alternately to your chest. 25-30 times per minute.
5. Kick after kneeling: bend your body forward, hold your hands on the ground, kneel on your knees, keep your upper body parallel to the ground, and look up ahead. Then, straighten one leg first, kick back and up, and restore. Change the other leg. Do it left and right 1 time, do it 15-20 times.
Eight, the calf
1, standing upright, holding a fixed object in both hands, stepping on a brick in the front foot and dangling his heel. Then raise your heel, raise it as high as possible, stop for a while and then fall. Pay attention to keep balance and don't swing from side to side. Do it 15-20 times per minute.
2. Sit back in the chair and lift your thighs. Then lift the calf, straighten it as far as possible and restore it. 15- 20 times per minute.
3, standing, the upper body leans forward, the feet follow the ground, and the toes are up. Heel forward.
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