Then in the process of reducing fat, the most recommended method is the combination of diet and exercise. Of course, if we only focus on weight loss, relying on diet control can also help us achieve the goal of losing weight, but in this process, muscles will also be lost to a certain extent with weight loss. However, our ultimate goal is not simply to lose weight.
But the decline of body fat rate. Therefore, in the process of reducing fat, we should try our best to ensure that muscles are not lost, that is, while losing more fat, we should keep muscles as much as possible.
Therefore, in the process of reducing fat, in order to preserve muscles, what we need to do is to add appropriate strength training to exercise, preferably combining strength training with aerobic exercise. The advantages of doing this are: first, strength training promotes muscle growth by stimulating muscles. Second, arranging strength training before aerobic exercise can make the subsequent aerobic exercise directly enter the fat burning state.
This will not only allow us to exercise muscles, but also improve the fat burning efficiency of aerobic exercise. Third: Strength training is an effective means of targeted shaping, which can help us shape a more perfect figure.
There are many ways of strength training, the simplest is self-weight or small equipment training, because then we will not be limited by the venue at any time. From the pertinence of strength training, we should pay attention to the whole. Of course, taking care of the whole is to make all muscle groups of the body develop in harmony, and at the same time focus on exercising their favorite parts or relatively weak parts.
Then, from the perspective of female figure shaping, waist, hips and legs are always the key parts we have to solve. Because perfect waist-hip ratio and hip-leg ratio are the main parts to improve the figure ratio and shape the S curve, let's share a set of waist-hip-leg training movements below, so let's solve the waist-hip-leg training at one time through this set of movements.
Action 1: dynamic plate support
Exercise goal: core muscles and transverse abdominis.
Bend down, keep your arms straight under your shoulders, bend your elbows slightly, and keep your legs straight together.
Keep your back straight, tighten your core, bend your arms down in turn, and then straighten your arms in turn after your elbows support your body.
Pay attention to keep your back straight and move smoothly during the whole movement.
Action 2: Dumbbell Squat
Exercise goal: hips and legs
Stand with your feet slightly wider than your shoulders, keep your back straight, tighten your abdomen, and put dumbbells in front of you with your hands.
Sit back on your hips, kneel down until your thighs are parallel or slightly lower than the ground, then get up and stand.
Pay attention to the same direction of knees and toes, and keep your back straight during the whole movement.
Action 3: Side support and hip lifting:
Exercise goal: core and lateral abdomen.
Side, the forearm is located directly below the shoulder to support the body, the upper arm is akimbo, and the legs are together and straight.
The core is tightened, and the hips are pushed down to the top of the action and then pushed up to make the hips move up and down.
Pay attention to the fact that the hips should always be in the same plane as the body during the action.
Action 4: Lift your legs high.
Exercise goal: legs and abdomen.
Stand with your feet slightly apart, chest out and abdomen in, arms bent to both sides.
Lift your knees up alternately, and lift your legs at a time until your thighs are slightly higher than your hips.
Keep the consistency and elasticity of the movement and keep the unified rhythm during the exercise.
Action 5: Stand and lift your legs to the side.
Exercise goal: gluteus medius
Standing, you can hold a fixed object with one hand to keep your body stable, your back straight and your core tightened.
Keep your body stable, lift one leg to the upper side until the action peak stops and then slowly recover.
After one side completes the expected number of times, switch to the other side.
If you don't feel strong enough, you can tie an elastic band around your calf.
Action 6: Plate supports the swivel.
Exercise goal: core and lateral abdomen
Bend over, bend your elbows below your shoulders and straighten your legs.
The back is straight, the core is tightened and the body is in a straight line.
One elbow supports the body, and the other arm leaves the ground and opens upward until the two arms are in line.
After the vertex stops, turn down and at the same time, arm around the body.
Each action is 20 times, and the unilateral action is completed by changing sides, 3-4 groups each time, 3-4 times a week. After the exercise, stretch and relax, don't stop immediately.
Finally, I want to emphasize that if the body fat rate is high, we must help us achieve the goal of reducing fat under the premise of reasonable diet control, because it is basically meaningless to talk about exercise without talking about diet.