The action of shaping the whole body, summer is coming, and our task now is to manage our body. When summer comes, we can put on beautiful little skirts and show off our legs and waist. This is every girl's wish. Next, I arranged the whole body shaping action.
Body shaping action 1 action 1: roll up the abdomen 20 times.
Exercise the abdomen
Lie on your back, put your hands by your ears, put your back on the ground, bend your knees with your legs and step on the ground with your feet. The abdomen is forced to roll up until the action peak stops and then returns. When rolled up, the back should not leave the ground.
Action 2: Push-ups 15 times.
Exercise chest muscle
The main function is to improve the muscle strength of upper limbs, chest, back and abdomen.
Bend over, hands slightly wider than shoulders, feet together, chest out and tighten waist and abdomen. Bend your elbow to lower your center of gravity until your chest is close to the ground, and actively control your speed when you fall. Pause, concentrate on the pectoralis major and push up quickly.
Action 3: supine back support 15 times.
Exercise triceps brachii
Find a stool with a moderate height, put your hands on the edge of the stool and straighten your legs forward (you can bend your knees if you feel difficult). Tighten your shoulders, bend and stretch with your arms back, and move your back up and down along the outside of the bench.
Action 4: Pull-ups 10 times
Exercise your back.
Hold the pole with both hands, cross your legs and knees, and leave your feet off the ground; Elbow forward, back hard, body backward, so that the chest is close to the bar, and the scapula is tightened at the highest point; After a short stay, put down your recovery and try to keep your body stable all the time.
Action 5: Squat with bare hands 15 times.
Exercise your hips and legs.
Keep your feet shoulder width apart, keep your back straight, tighten your core, and raise your arms horizontally in front; Move your hips back, squat until your thighs are parallel to the ground and get up. Always keep your back straight and your knees and toes in the same direction during the movement.
Action 6: Dumbbell lunges forward 16 times.
Exercise your hips and legs.
Stand with your feet shoulder width apart, hold dumbbells by your sides with both hands, slowly lift one foot and take a step forward, with your heel touching the ground first, your center of gravity slowly moving forward, and your upper body standing upright; Slowly lower your body until your outstretched thighs are parallel to the ground, and then get up. Be careful not to let your hind legs and knees touch the ground. Hips need to take the initiative when getting up. Lift the legs behind you with the strength of your hips first, and then stand up straight with the strength of your legs.
The whole body shaping action 1 and action 2: plate support (30-60 seconds)
As a classic core training action, flat support can help us to exercise the core, and at the same time, it can also effectively exercise the transverse abdominis muscle, thus playing a role in narrowing the waist circumference.
Action essentials:
Bend down with your arms just below your shoulders, your legs together and your back straight.
Keep your back straight, tighten your core, keep your whole body in a straight line, keep moving, tighten your whole body and keep breathing evenly.
Action 2: Kneeling push-ups (15-20 times)
Push-ups, one of the classic movements of unarmed training, can effectively stimulate almost the whole upper body, although the main exercise object is the pectoral muscles. For friends with weak foundation, you can use kneeling posture instead of standard push-ups.
Action essentials:
Bend over, with your arms just below your shoulders, your hands slightly wider than your shoulders, your knees on the ground, and your calves raised backwards.
Keep your back straight and your abdomen tight so that your body is in a straight line from head to knee.
On this basis, keep your back straight, your elbows bent down and your arms straight until your chest almost touches the ground.
Be careful not to straighten your arms completely when recovering.
Action 3: Four-point support (30-60 seconds)
This movement can be said to be a variant movement of flat support, and through these forms, our core muscles can be effectively exercised.
Action essentials:
The arm is located directly below the shoulder, with both hands supporting the body, knees bent, feet and soles on the ground.
The back is straight, the core is tightened, the body is vertical to the thigh, the thigh is vertical to the calf, and the knees are suspended.
Stay still, tighten your whole body and keep breathing evenly.
Action 4: Roll the abdomen (15-20 times)
Abdominal curl is a classic abdominal training action, which will effectively target rectus abdominis. If we slow down properly during exercise, it will be more helpful for us to feel the contraction and extension of the abdomen.
Action essentials:
Lie on your back with your back close to the ground, your knees slightly apart, your feet on the ground, and your hands next to your ears.
Roll up the upper body with abdominal strength and keep the lower back close to the ground at all times.
After the action vertex stops for a period of time, it slowly recovers. During the movement, the arm just follows the body and does not participate in exertion.
Action 5: Static gluteal bridge (30-60 seconds)
Hip bridge is a classic action to exercise buttocks. In the process of exercise, not only the gluteal muscles are stimulated effectively, but also the hamstring muscles are stimulated to some extent, which plays a role in lifting the buttocks.
Action essentials:
Lie on your back, bend your knees, slightly separate your legs, land on your heels, support your body with your shoulders and head, and put your hands on your sides.
Lift your hips up until your upper body is in line with your thighs.
Keep moving and breathe evenly.
Action 6: Lie on your side and lift your legs (15-20 times, change sides).
Side-lying leg lifting is a kind of split-leg training, which will help us to effectively exercise the gluteus medius muscle during exercise. Strengthening the exercise of the gluteus medius muscle will help us solve the depression on both sides of the buttocks and make the buttocks full.
Action essentials:
Lie on your side, with your forearm bent under your head, your upper arm bent, and your hands in front of you to keep your body stable.
Straighten your legs together, slowly lift your thighs upward until the peak of action stops and then slowly recover.
Pay attention to keep the upper foot suspended when resetting.
Start exercise after proper warm-up, and rest for about 30 seconds between exercises. You can shorten or extend the rest time according to your actual situation. Don't lie still. Do 3-5 groups in a cycle, 3-5 times a week, and stretch and relax after exercise. Of course, after this group of movements can be easily completed, we need to make more detailed adjustments to the training according to our own abilities and purposes.
Body-building Action 3 Slimming Yoga 1: Auxiliary Strengthening Side Stretching (left)
Detailed operation:
Put your hands on the pelvis, take a big step backward with your right foot and rush forward 30 degrees with your toes. Right in front of the left toe, the pelvis turns positive, the feet are flat on the ground, and the thighs are tightened. Inhale, lift your arms over your head from the side, exhale, fold down from your groin, and if possible, lay your abdomen and chest flat on your left leg. Practitioners who are new to yoga can put bricks on both sides of their left foot and still straighten their left knee, so that the back of their left thighs can be stretched. Keep your back stretched, take three breaths, breathe naturally, exhale for the last time, keep your back straight, and recover your standing posture.
Slimming Yoga II: High Starting Style (Left)
Detailed operation:
Inhale and stretch your back forward, exhale and bend your left knee, with your calf perpendicular to the ground. Take a small step on the back of your right foot, straighten your heel, stand upright facing the sky, and hook your toes back to the ground. Inhale, the arm drives the spine to stand upright, the fingers are locked, the big arm clamps the ear, and the yoga high position starts. Keep this action for five breaths, turn the pelvis forward, stretch the right thigh upward, slightly contract the lower abdomen, expand the chest, and exhale for the last time.
Slimming Yoga III: Big Worship Style
Detailed operation:
Next, we will do static exercises of yoga worship. First of all, we will stay relaxed and adjust our breathing naturally in infancy. Sit your hips back on your folded heels, fold your body down from your groin, stretch your arms forward and buckle on the ground. Keep your eyes on the ground, keep your back and arms in a straight line all the time, adjust your breathing evenly here, and let your body relax completely between breaths. After the last breath, we are ready for the next move.