What actions do girls have in shaping? Nowadays, many people like to keep fit, which is good for people's health. It can not only enhance physical fitness, but also improve immunity. Let's take a look at what actions girls have in shaping.
What actions do girls have in shaping? 1 1, climb the stairs.
When girls exercise, in fact, the most important thing is to target the parts that are easy to accumulate fat, that is, the legs. Climbing stairs is very suitable for women to exercise, and it is also very simple, without any equipment. Usually we can take the stairs when we go upstairs, and then take the elevator when we go downstairs, because when we go upstairs, we will have more exercise and the effect will be more obvious.
In the process of climbing stairs, it should be noted that the legs must be raised as high as possible, which also has a great effect on the fat consumption of the legs. Women are suitable for climbing stairs, which can get good sports effect.
Step 2 jump rope
Skipping rope is also a very simple sport, and we don't need too many sports equipment. We just need to buy a skipping rope to exercise. But skipping rope is a well-known aerobic exercise, so there may be a misunderstanding when skipping rope, that is, skipping rope must be exercised for more than half an hour to be effective.
However, the intensity of skipping rope is relatively large, which is not suitable for direct exercise for half an hour. We can be divided into two groups, each group exercises 15 minutes, with a rest in the middle. Skipping rope consumes fat very quickly, and it can also help you keep fit and do slimming exercises.
Step 3 swim
Swimming is a healthy exercise, which can release stress and bring fitness effect to everyone's body. Swimming is one of aerobic exercises, so we'd better exercise for more than half an hour when swimming. However, swimming is a sport without any danger.
This is mainly because in the process of swimming, all the resistance we encounter is given by water, which will not cause any harm to our health. Therefore, it is very safe for the safety of joints and muscles, and swimming can let everyone exercise heart and lung function and burn fat quickly.
What actions do girls take in shaping? 2 practice yoga.
Yoga fitness includes many postures. Different postures exercise every position of the human body, increase the heat consumption of the human body, not only reduce the body fat, but also massage every gland tube of the human body, which has the effect of stimulating the gland tube and is beneficial to every organ of the human body. The human body's digestion and metabolism are all normal, and the rest weight is gradually reduced.
Jumping flight
Do you remember the last time a fly jumped up? Maybe primary and secondary schools. In fact, jumping is a simple and healthy exercise, not just for children. In the same time, jumping flies consumes more calories than other fitness exercises! And there is no place restriction, so you can exercise anytime and anywhere.
Load-bearing squat
Squat exercises the muscles of the thigh root and waist, and also has a great stimulating effect on the heart, which has a significant effect on improving the heart function and adaptability. For sedentary office workers, weight-bearing squats can reasonably avoid various diseases. If you want to expand the amount of exercise, it is recommended to try the method of squatting with jumping, or holding a barbell for squatting.
Ride a bike
Cycling is a very extensive and convenient mode of transportation in China. Recent research shows that cycling, like jogging and swimming, is a kind of physical exercise that can improve everyone's heart function most. Besides, it also has the function of shaping beautiful legs!
Bend your legs and pull down hard.
Feel that your legs are not slender enough to be tempted? Come and try the posture of bending your legs and pulling down hard! It is suggested that everyone should do three groups of 10 leg bends every day to achieve the best practical effect of plastic deformation.
swim
Swimming is a very, very recommended fitness exercise. When swimming, all muscles in the whole body can be flexed and stretched, which makes the blood circulation system smoother, lowers blood pressure and improves heart function. It is very helpful to maintain the physical and mental health of the human body. In addition, swimming can consume too much body fat, which is a combination of health care and weight loss.
jogging
Running every day has many advantages: reducing the risk of heart disease; Lower blood pressure, reduce body fat accumulation and maintain resting weight; Improve muscle mass and prevent osteoporosis; Relieve usual fatigue, relieve backache and ensure excellent sleep quality; Maintain excellent figure and improve people's image; Release stress and irritability, and shape a cheerful and peaceful psychological state.
Platform entry
Many women hate doing sit-ups. They think it's too hard, but if they persist in doing it, it's good for the plastic deformation of the human body! Studies have shown that women's moderate flat support training can not only make breasts bigger and tighter, but also shape stiff breasts, curved backs and arms. Moreover, flat support is also beneficial for girls to consume a lot of calories, thus achieving the effect of slimming down.
What actions do girls take in shaping? 3. military posture and hips.
It's relatively simple to lift your hips like this. All you have to do is stand up like a soldier, then hold your head high, put your hands on your waist, keep your eyes on the front, then bend your knees a little, lift your left foot, then straighten your toes, gently touch the ground for about 30 seconds, and then recover. Change the other leg and continue to repeat the above exercise. This exercise should be carried out about five times a day, which can make the muscles of the buttocks tight, so as to achieve the purpose of lifting the buttocks.
Squat exercise
When doing this action, stand in front of the chair, then pay attention to the parallel toes, open your arms, lean back and hold your chest out, and raise your hands to shoulder height; Then slowly bend your knees and focus on your heels; Keep this posture to bend to a greater extent and always keep your waist straight; Keep your thighs parallel to the ground and don't lean forward too much. Finally, close to the chair, restore the original state, and repeat the above actions for about ten times.
Quick hip lift
Sit on the blanket, keep your legs straight together, lift your upper body off the ground, support the ground with your elbows, and then put your hands on your hips. Using the strength of waist and abdomen, straighten your legs, straighten your toes, so that your feet and legs are in a straight line, and then draw 12 laps clockwise and 12 laps counterclockwise. This action can not only close the abdomen, but also effectively stovepipe and lift the buttocks.
Use stupid hips
Stand naturally with your feet shoulder-width apart. Take a 5- 15-pound dumbbell in each hand, put it on your shoulder and palm forward. Then bend your knees slightly to keep your upper body upright, and then bend slowly until your upper body is parallel to the ground. Hold for 5 seconds, and then return to the initial state. Doing this action 8- 10 times can not only exercise the legs, but also exercise the upper body.
Arch bridge hip lifting
Lie on the mat, look at the ceiling, straighten your arms, put your palms on your sides, and stand up with your knees in an A-shape. Exhale and lift the pelvis. Hips feel tense, keep posture 1-2 seconds. Your soles, palms, head and shoulders should be careful not to leave the ground. Inhale, put the pelvis back on the ground and repeat. Precautions: Keep your waist straight when doing exercises, and be careful not to relax your hips and keep nervous at all times. Doing exercises in the state of tightening force will improve the hip lift effect.
Hip tightening exercise
Lie on your back, legs straight, arms straight on your sides, palms touching the ground. The legs are slightly apart, the outside of the legs is hip width, the knees are folded, and the feet are on the ground. Exhale and keep your arms still. The hips are tightened, the coccyx is adducted, and the hips, waist and lower back are slowly lifted off the ground in turn.
Feel the chest and abdomen on the front side of the body stretch upward. The trunk is like an arch bridge. Shoulders should land, and shoulder blades should be tightened in the direction of spine. Lower back, waist and hip muscles should be tightened. Keep breathing for more than 5 times. If possible, you can hold your ankles with both hands. Or hold your waist with your hands and your elbows on the ground.
One-leg and one-arm stretching
Benefits: This action can train your core balance and tighten your gluteus maximus and the muscles behind your thighs, which is also known as hip lifting and stovepipe. Exercise: Stand with your center of gravity on your left foot and your right arm extended forward. While pressing down the upper body, lift the right leg until it is parallel to the ground. Stay for three seconds, then tighten the hip and thigh muscles and return to the starting position. Repeat on each foot 10 times.
Towel squat
Benefits: This action can not only tighten the muscles of hips and arms, but also benefit the heart and lungs. Exercise: Stand with your feet shoulder-width apart and your toes slightly outward. Hold a towel with your hands open, and raise your head. The distance between your hands is greater than your shoulder width. Do a squat (keep your back straight and your hips down, as if there is an invisible chair under you), and keep your knees above your toes. Repeat 3 groups, each group 10 times.
Lift one leg flat against the wall
Benefits: This action looks easy, but it is not easy to do. You can exercise the buttocks, core, quadriceps femoris and the muscles behind the thighs at the same time. Practice: stand against the wall from the back to the crotch, with your feet off the wall and your hands attached to the wall. Then, squat down against the wall until your knees form a 90-degree angle, then lift your right leg forward for two seconds, then put it down, and lift your left leg for two seconds. Repeat 20 times on each leg.