Therefore, we must choose the right way in the process of choosing exercise and work hard to shape our body. In addition to aerobic training such as running, the correct exercise mode also requires you to do some strength training to enhance muscle mass. Because strength training is the main way of shaping, it can make up for your natural body defects and make your skin firmer. More importantly, certain strength training can also improve our metabolic rate and help burn fat. Therefore, the combination of aerobic and strength training is the most effective shaping training!

When it comes to strength training, I believe everyone will think of "stretching the iron", but it is not exactly the same. Strength training is some exercises to exercise muscle strength. The so-called "stretching iron" refers to the training method of using heavy fitness equipment. Strength training includes "stretching iron", and strength training also includes some unarmed training, which is very suitable for female shaping. So next, I recommend four kinds of unarmed strength training, simple and rude, to make you have a devil's figure.

Action 1: Roll the abdomen (shape the abdomen and practice the vest line)

First lie on your back on the ground, straighten your back so that it is close to the ground, bend your legs so that your feet touch the ground, then bend your elbows and put your hands by your ears. Then the abdominal muscles exert force to roll up the upper body forward, which produces a squeezing effect on the abdomen. Pause at the apex, then slowly lower your body to recover. Don't lift your lower back off the ground when you roll.

Action 2: supine back support (stimulate triceps brachii and shape delicate arms)

First, stand in front of the bench, then move your hips backwards to make your body move down, and put your hands on the table. Legs slightly apart and straight forward, support the ground with heels. Then straighten your back, bend your elbows with your arms, and let your upper body move up and down along the outside of the stool. When the hips hit the ground immediately, pause for a while, then straighten your arms and recover.

Action 3: Squat with bare hands (it is necessary to exercise hips and legs and shape sexy hips)

First, stand with your legs shoulder-width apart, stand with your back straight and natural, and stretch your arms forward parallel to the ground. Then move your hips back and bend your knees and squat at the same time. When the thighs are parallel to the ground, the legs are straight and the body recovers. In this movement, it is important to keep your back straight and your knees and toes in the same direction.

Action 4: Dumbbell step squat (exercise hips and legs, shape long legs)

? First, separate your legs, straighten your back, and hang down naturally with a dumbbell in each hand. Then one leg forward, let the heel touch the ground, then the center of gravity moves forward, kneeling down. When the thigh is parallel to the ground, pause for a while and then straighten your legs to recover. During the squat, be careful not to let the hind legs and knees touch the ground. When getting up, pay attention to let the hip muscles exert strength, and then drive the legs to straighten and recover.

The emphasis of the above four movements is almost different, so we should give up according to our actual situation when training.