The most scientific way to lose weight is to use gym equipment, combined with aerobic and anaerobic training, so-called muscle gain and fat loss. While reducing fat, increase body muscle content. After the event, let your muscles consume body fat independently, and each pound of muscle can consume 60-70 calories independently every day. Moreover, through effective exercise, you can also enhance metabolism and immunity, improve physical function and delay aging. Adequate exercise can change body shape, enhance bone density and make the body lighter.

1, the secret of shaping a sexy figure. In order to shape a sexy and symmetrical figure, high-intensity exercise (such as running) that consumes a lot of fat can be changed into lower-intensity exercise (such as walking). In this way, while exercising the cardiopulmonary function, it will not consume too many calories and avoid making the body too thin. In addition, in order to build muscles, we should use heavy dumbbells for strength training. When exercising, the weight of dumbbells should be between 8 ~ 12 Jin, and each movement should be done 8 ~ 12 times, and the exercise should be done 2 ~ 3 times a week. While exercising, you should eat more lean meat, fish, kidney beans and avocado, and increase the intake of protein and beneficial fat.

2, the secret of straight back. Strengthening back exercise and improving posture is the unique trick to prevent strangulation of back bra. To do this, you can try. Cobra. Fuck? The specific practice method is: prone on the floor, chest on the ground, arms on the side. Keep your arms and hands still, hold your chest with the strength of your back muscles and clamp your shoulder blades. Hold this position 1 min. Then restore the starting posture, rest for 30 seconds, repeat the above actions, and do 3 groups of exercises, 3 times in each group and 4 times a week.

3, the secret of flat abdomen. In order to reduce the protruding abdomen, you can practice trans sit-ups. The specific practice method is to lie on your back, bend your knees 90 degrees and put your feet flat on the ground. Then, lift the hips to drive the waist off the ground, then restore the starting posture and repeat the exercise for 20 times.

4. The secret of perfect and strong arms. The secret of keeping your arms round and slender is to practice with light dumbbells several times. When doing biceps brachii and triceps brachii exercises, the weight of dumbbells used should not exceed 8 kg. Do 3 groups of exercises each time, 20 times in each group. Yoga and Pilates exercise are also very helpful for shaping strong limbs. You can exercise 1 ~ 2 times a week. You can combine this exercise method with strength exercises.

5. The secret of overall body shaping. If you are overweight, you must choose sports that have little effect on your joints, such as water aerobics, pilates, cycling, elliptical machine exercise and so on. With the decrease of fat and the enhancement of body adaptability, you can consider adding some other exercises.

6. Strengthen the secrets of the core parts. In order to slim your waist and strengthen your core strength, nutrition plays an almost as important role as fitness, because if you choose inappropriate food, your body will get fat and swell. Be sure to drink plenty of water during fitness, reduce the intake of junk food, and eat more fruits, vegetables and whole grains. On this premise, combined with cardiopulmonary exercise, this will definitely make the muscles in the core become strong and strong, and the lower abdomen will become flat unconsciously.

7. The secret of beautiful buttocks. Squat with arrow is the secret weapon to shape beautiful buttocks and legs. At the beginning, stand side by side with your feet and hold a dumbbell weighing 5-8 kg in each hand. Then, take a step forward with your right foot to form an arrow step. The right knee is located directly above the right ankle, and the left knee is close to the ground, but does not touch the ground. After a short pause, it returned to its starting position. In the process of reduction, it made a dumbbell bend. Alternate legs, each side 15 times.