One of the most important models is the shape of the model. Bodybuilding course is not only one of the basic courses for women, but also an important course for men. Let me introduce you to the male model's physical training method, hoping to help you!
Warm-up training
The main purpose of warm-up training is to accelerate the pulse, raise the body temperature, stretch the muscles, and make the body gradually transition from a calm state of inhibition to an active state of excitement. No warm-up, no exercise. Without warm-up, muscles not only fail to achieve the expected training effect, but also are easily injured. Because warm-up exercise can raise the temperature of deep muscles and keep the body warm, so that sports injuries that may occur during exercise can be reduced and sports performance can be better. Warm-up exercise is a kind of gentle exercise, which can not only raise the body temperature slowly, but also increase the heartbeat slowly, instead of doing intense Far East immediately, which will increase the burden on the heart at once. It is best to warm up by jogging, aerobics and standing exercises. Each warm-up exercise should last for 5~ 10 minutes, depending on individual physical fitness. Usually, people who have just started exercising have great difficulty and time constraints due to their poor physical fitness. Warm-up exercise is also helpful to physiological regulation, which can reduce some cardiovascular emergencies that may occur during exercise or strenuous activities.
aerobic exercise
Aerobic exercise can increase vitality, relieve stress and relax mood; Can make the heart stronger, send blood full of oxygen to the whole body, and reduce the occurrence of heart disease and hypertension; It can help burn excess fat in the body. Burning fat requires oxygen, and aerobic exercise can help the body to be in an "aerobic" state. Aerobic exercise must be gradual, from shallow to deep, and the time of aerobic exercise should be gradually increased, not exceeding the level you can bear. Everyone's physical condition is different. Don't take other people's exercise style as your own standard, but improve your physical quality and endurance step by step and continuously. There are many kinds of aerobic exercise, including aerobic exercise, jogging, cycling, swimming and skipping rope, or using some aerobic equipment, including rowing machines, treadmills, in-situ bicycles and so on. The time of aerobic exercise can be determined according to your physical condition, but it is best to last for more than 30 minutes at a time. As far as exercise intensity is concerned, moderate intensity is more suitable. From the point of view of energy metabolism, moderate-intensity exercise can transform fat in the human body into free fatty acids and enter the blood, which can be consumed as energy. Even if free fatty acids are not consumed, fat will not be synthesized again. Moderate-intensity exercise will not increase appetite, which can avoid taking in more energy due to exercise, thus aggravating the accumulation of fat in the body. Moderate exercise intensity can usually be controlled by heart rate measurement. For students majoring in modeling, the heart rate can be controlled at 150~ 180 beats/min.
relaxing exercise
Warm-up exercise is to raise body temperature, while relaxation exercise is to lower body temperature, relieve heartbeat, relax tense muscles and avoid sports injuries. When relaxing exercise, you can do some soothing dance movements, lasting about 3~5 minutes.
Gentle exercise
The best soft exercise is static stretching, which can increase the extensibility of the body. Every stretching exercise should last for more than 20 seconds, then relax and take a deep breath. Be careful not to break suddenly when doing stretching exercises to avoid sports injury. Doing some proper stretching exercises after aerobic exercise can achieve the best stretching effect, increase muscle softness and reduce sports injuries. Athletes should do some proper stretching exercises for every part of the body, especially around the joints. Soft exercise needs perseverance, so that the body's ductility will get better and better, and the softness will get better and better. The combination exercise of soft body training is based on different styles of soft body movements. Under the arrangement of their own movements, practitioners are required to "stretch", "lengthen" and "stand tall and straight" all parts of the limbs. Only by extending the original lines of the limbs to the maximum extent can the movements be accurately completed. The movements and parts of each set of soft body training exercises will be different, but they are all aimed at strengthening the performance ability of limbs and improving the aesthetic feeling of the dynamic and static postures of practitioners.
Basic posture exercises
The beauty of posture can reflect a person's inner world, which is not only a form of beauty in itself, but also can make up for some deficiencies in form. Steady, elegant and correct posture, agile, accurate and coordinated movements reflect people's temperament, spirit and cultural accomplishment. So for female models, it is more important than physical beauty. When the basic posture of the model is presented to people, it should give people a sense of dignity, straightness and elegance, and give people a pleasing aesthetic feeling. A model should not only have a good figure, but also have a good basic posture. Human body posture has strong plasticity and certain stability. Through training, the model can change many bad postures, such as hunchback, sloping shoulders, chest hugging, force detection, listlessness when walking, listlessness when bending knees and so on. Basic posture practice is an important part of the systematic and professional practice of model's body posture, aiming at improving and improving the control ability of model's body posture. Through a lot of movement training, we can further change the original state of the body, gradually form a correct standing posture, sitting posture and walking posture, and improve the flexibility of body movements. This part of the exercise should be strict and persistent. Beautiful sitting posture is very important for female models, especially in social situations, we should pay attention to sitting posture and sitting posture. Sit lightly, get up steadily, and don't get up suddenly. The key to correct sitting posture lies in the waist. The waist should stop and always maintain the correct posture. The upper body naturally stands upright, the waist and back lean forward slightly, and the buttocks sit in the middle and back of the chair, sitting quietly in the chair. Legs together, feet parallel. If you put your legs obliquely and put your inner legs back a little, it will look more beautiful. Whether a female model stands correctly or not is directly related to her own image. Therefore, every female model should master the graceful posture. The key to a graceful standing posture is to hold your chest high, lift your breath, close your abdomen, waist and buttocks, keep your knees straight and your body center of gravity upward, giving people an upward feeling.
;