2, leg press, many people think that leg press is preparing for the action, but it is not. Scientific and reasonable leg press can not only stretch the ligament tissue of the leg, but also make the leg more slender. The main points of action are: put your right leg on the bar, keep your knees straight, press your back down, and pay attention to keep your body straight all the time.
3, squatting, squatting here is not a direct squatting, it should be a semi-squatting state. At this time, leg fat can be burned through the mutual confrontation of leg muscles. The key points of action are: while holding the handle with the right hand, the left hand extends obliquely downward to the body, and the heels are close together to squat down, which can better stretch the muscles inside the thigh.
4. Dancing in front, which is a kind of training for body shape. On the basis of standing, the right foot points forward, the right hand opens clockwise, and the left hand extends out in a semicircle. When training, the main thing is to tuck in the abdomen and hold out the chest.
5, suck your legs and twist your waist, sit on the ground and keep your legs straight. On the basis of your right calf, turn your left foot backward and stretch the muscle tissue of your waist.
Extended data
Women's body training refers to the process of shaping and improving women's body purposefully and consciously by adopting scientific methods and according to certain objective standards and requirements. In essence, women's body training is a process of transforming women's body according to their own characteristics and social and cultural aesthetic consciousness. It is a process of choosing scientific exercise methods and means according to individual differences, and further shaping, beautifying and perfecting self.
basic content
(1) Basic posture exercises
People's basic posture refers to: sitting, standing, walking and lying down. When these basic postures are presented to people, they will give people a feeling, such as dignified, straight and elegant figure, and give people a pleasing aesthetic feeling (including all daily activities). Because a person's posture has strong plasticity, it can also have certain stability. Through certain training, many bad postures can be changed, such as sloping shoulders, hugging the chest, rambling, walking with knees bent, procrastinating and so on.
(2) Basic quality training
Physical basic quality exercise is one of the important contents of physical exercise, and there are two forms in exercise: single exercise and double cooperative exercise. Through a lot of practice, you can train the shoulders, chest, waist, abdomen, legs and other parts of the human body, and improve the support ability and flexibility of the human body. It lays a good foundation for shaping a good human body shape and improving the control over the body. There are many exercises of basic physical skills, and we should follow the principles from easy to difficult and from simple to complex. At the same time, we should also pay attention to the tolerance of ourselves and our partners, and we should not overload ourselves to avoid injury accidents.
(3) Basic shape control exercises
Basic body control exercise is a special exercise for systematic training of practitioners' body, and it is an important content to improve and improve their body control ability. It is to further change the original state of body shape, gradually form a correct standing posture, sitting posture and walking posture, and improve the flexibility of body movements through a large number of movements such as unarmed, hand holding and double posture training. This part of the exercise is relatively simple and requires strict personal movements, so the training must be strict and persistent.