What are the ways to shape your body? Lightweight posture and elegant body and mind are a state that many people like. In fact, most people will deliberately shape a good physical state through exercise in our lives. Here are some ways to shape your body.

What are the methods of body shaping 1 There are many methods of body shaping. You can do some simple aerobic exercise first to keep your muscles in memory and get enough sleep. In addition, you can run more and do some yoga, pilates and other sports. If yoga and pilates are combined, the effect of body shaping will be very good. You should also pay attention to eating coarse grains and protein food, such as beef and chicken.

Tips for body shaping

1, shoulder exercises

Practice area, triceps, ligaments, hips, shoulders.

Stand up straight, straighten your back, put your arms straight in front of you, palms facing each other, and lift your backpack to shoulder height with both hands. Keep your feet apart, put your left toe on the ground, and then lower your center of gravity until your left knee is about to touch the ground and your left calf is parallel to the ground. Be careful not to bend your back and arms, and look straight ahead. Hold the posture for 5 seconds, then get up, return to the starting posture, change the bow, and repeat the action with your right leg. 1 group consists of left and right legs 1 time and each exercise 12 group.

2, one leg squat practice

Training area, hip muscles, ligaments, triceps and shoulders.

Stand up straight, arms straight forward, backpack with kettle in both hands. Lift your right foot backward, adjust your balance, slowly bend your left leg and lower your center of gravity.

At the same time as the left leg bends, the right leg straightens backwards until the left leg bends 90 degrees and the right knee is about to touch the ground. Hold the posture 1 sec, then relax, return to the starting posture, and change the left foot to repeat the action. Left and right feet 1 time, each exercise1time.

3, balance, sideways practice

Practice site lower abdomen

Keep your upper body straight, keep your feet shoulder-width apart, and hold a kettle full of water in each hand. Keep your arms straight up, palms facing each other, so that the kettle is directly above your head, and at the same time bend your left leg so that it leaves the ground. Then keep your upper body as far as possible to the right, be careful not to bend your arms, keep your arms parallel all the time, look forward until you can't bend any more, keep this position for 3 seconds, then relax and return to the starting position.

Matters needing attention in fitness shaping

1, it is not advisable to wear high-elastic pants.

High-elastic pants tightly wrap the crotch, buttocks and thighs, which have poor air permeability, affect blood and lymphatic circulation, hinder joint flexion and extension and the normal development of the body, and easily cause vulvitis, pruritus, pain and redness of the vulva of girls. Scratching can make the vulva epidermis diffuse ulcer, which is more painful after urination, and the inguinal lymph nodes are swollen and painful due to infection.

2, it is not suitable for makeup.

There are more than 20 million sweat pores in human skin, liver and gallbladder, and about 6.5438+0.5 million body wastes are discharged from the sweat pores every day. Young girls' heavy makeup undoubtedly blocks the discharge of waste in their bodies, which not only affects body temperature regulation, but also easily causes "beauty rash" from time to time, affecting facial muscle development and bodybuilding.

3, should not be girded.

Chest binding will affect the movement of ribs, sternum and diaphragm, affect normal inhalation and normal development of chest, narrow cell contour and poor vital capacity. It will also affect the development of breasts and breastfeeding after marriage. In severe cases, it will cause diseases such as benign breast thrombosis and phlebitis.

4. You should not wear a bra

Some girls don't wear bras because their breasts have developed greatly. After a long time, their breasts are prone to sagging, which hinders the normal blood circulation in the breasts, causing partial congestion and causing breast diseases. Strenuous exercise can also easily cause breast trauma and mastitis.

5. Hormones should not be used to promote breast development.

Some girls think that breasts are small, and taking estrogen to promote breast development is effective temporarily, but over time, it will increase the possibility of breast, vagina, cervix, uterus and ovarian cancer. Abuse of estrogen not only easily leads to nausea, vomiting and anorexia, but also leads to uterine bleeding, uterine hypertrophy, menstrual disorder and liver and kidney dysfunction.

6, it is not appropriate to use bodybuilding breast cream for a long time.

Some girls suspect that the room is underdeveloped. Applying body shaping and breast enhancement cream can make breasts plump and grow. Long-term use will cause irregular menstruation, pigmentation, skin atrophy and thinning, disorder the enzyme system of the liver, reduce the synthesis of bile acids, and easily form cholesterol stones.

7. It is not advisable to wear pointed high heels.

Girls' toes are soft and tender. Wearing pointed high heels for a long time will not only squeeze and rub your toes, but also cause foot disease. This foot disease is medically called high heel metatarsal pain. Wear high heels all the year round to raise and enlarge the arch. When walking, the toes are pressed forward, which thickens the blood vessel wall accompanying the plantar nerve, forming local thrombosis, causing ischemic degeneration of the plantar nerve, or forming ingrown toenails. The pain was unbearable, and the foot disease became more and more serious in my later years.

What are the methods of body shaping? 2. The shaping training method completed in bed.

Action 1:

Lie on your back, put your feet together on the bed, slowly lift it up, slowly put it down when it is at 90 degrees to your body (don't bend your knees, don't use force on your shoulders and arms), stop at a place 30 cm away from the bed surface, wait 1 minute, and do it 10 times. Function: lift buttocks and consume waist and abdomen fat.

Action 2:

Lie on the bed with your knees slightly bent, put your hands on your head (inhale), slowly lift your body out of bed, tuck in your abdomen and exhale, and stop for about 10 second when you reach the highest point. Slowly lay your body flat and continue to do it for 20 times. Function: This group of exercises can strengthen the waist decoration, eliminate abdominal fat and achieve the effect of losing weight and bodybuilding.

Action 3:

Lift the whole body up with elbows, forearms and toes, parallel to the ground like a flat plate, and pay more attention to the exertion and tightening of the abdomen for about 30 seconds. Do it 5-6 times. Function: Consume fat in arms, shoulders, abdomen and other body parts, and stretch out soft body lines.

Action 4:

Keep lying on your back, with your legs shoulder width apart. Bend your arms at a right angle of 90 degrees, stick to the ground, and palm up. Bend your left knee and straighten your upper body so that your right elbow can touch your left knee. Change the right leg, and one group repeats the same action. Repeat 2-3 groups, each group 10 times.

Bed yoga

Action one

Lie on your back on the bed, straighten your legs together, twist your waist so that your hips face your left side, lift your left leg and bend your knees, cross your right legs and turn your knees to the right. Turn your head to the left and keep breathing evenly for about 5 times. Then slowly return to the supine position and change to the other side.

Action 2

On the prone bed, open your legs to shoulder width, then support the bed surface with your hands and slowly straighten your arms so that your chest leaves the bed surface. Raise your head slowly and keep breathing evenly for 5~ 10 times.

Action 3

Lie on your side with your head and upper back suspended, then put your hands on your head, raise your head and stretch your back and waist as much as possible.

Action four

Lie on your side, hold your head with your left hand to support the bed surface, lift your right leg backward, bend your knees, and grab your right ankle with your right hand and pull hard to make your right calf and thigh as close as possible. Keep breathing for 5~ 10 times, and then switch to the other side.

What are the methods of body shaping? 3 What exercises should you do for shaping?

1 yoga

If you want to shape or improve your flexibility and balance, you can insist on practicing yoga. There are many kinds of yoga, such as shaping yoga, body balance yoga, soothing yoga and aerial yoga. Choose according to your own needs. Beginners had better practice their body balance first. For some girls with spinal problems, don't force yourself to practice some movements.

Step 2: Dance.

If you want to improve your temperament through exercise, dancing is a good choice. If you practice dancing often, you will have better rhythm and physical coordination. Of course, there are many kinds of dances, just choose according to your favorite.

Step 3: Climb the mountain

It is also necessary for girls to do some aerobic exercise regularly, and they can choose to climb mountains. In the process of climbing the mountain, you can not only exercise, but also enjoy the beautiful scenery and embrace nature, which can be said to be a real relaxation and can effectively relieve stress.

Step 4 walk with load

When you use aerobic exercise to lose weight and keep fit, if you think your body energy can, you can do a weight-bearing exercise, and the weight should not exceed 20% of your body. If you feel uncomfortable walking with a load, you can try holding two long poles in your hand. Although it is not heavy, it is only about a catty, but it can help you burn 20% more calories without any side effects. It is also a kind of load-bearing walking.

5. Aerobic exercise

Running is a very good exercise. Running in sports belongs to aerobic exercise. If you master the strong and weak rhythm in running for half an hour, you can run fast and jog for a while. It is a moderate recovery exercise during the interval of exercise intensity, and it is also an aerobic exercise for half an hour. Because this rhythm is strong and weak, it can consume twice as much calories and achieve the effect of slimming. Therefore, aerobic exercise in aerobics is a very good exercise.