How to exercise your body shape? People nowadays pay great attention to their body shape, because a good body shape can make their image better. There are many exercises in life that can help people to keep fit. Let's share how to exercise their body shape.

How to exercise 1 Action 1: Swing your legs on the back hip bridge.

Lie on your back on the yoga mat, support your body with your upper back and head, put your arms on your sides, bend your knees separately, keep your body stable with your feet on the ground, lift your hips up hard until your upper body and thighs are on the same plane, then keep your body stable, keep one leg on the ground, slide the other leg forward until it is straight, then resume one side in the opposite direction to complete the action, and then move on to the other side. Note that the whole movement must be completed on the premise of keeping the body stable.

Action 2: Slide backwards and squat.

Stand with your legs about shoulder width apart, keep your back straight and tighten your core. Keep your arms hanging at your sides to keep your body stable, keep your back straight and slide back with one leg. At the same time, kneel with your front legs and keep your back straight until the front of your thighs are parallel to the ground and your knees are in the same direction as your toes. When squatting, don't let your front knee go beyond your toes and your back knee land.

Action 3: Support alternately touching shoulders+lifting knees and abdomen.

Bend over, put your arms straight under your shoulders and support them on the yoga mat. Elbow slightly bent, back straight, core tightened, legs shoulder width apart, back straight. Stand on the ground with your feet to keep your body stable, keep your back straight, hold one arm on the ground, and lift the other arm to touch the opposite shoulder. Then, after the other person moves and touches your shoulder twice, your abdomen exerts force to drive your knees to slide forward, so that your abdominal muscles are fully curled, and then recover in the opposite direction.

Action 4: Simplify Bobby

When standing, your legs are slightly wider than your shoulders, bend over and squat down, put your arms under your shoulders and support them on the yoga mat. Bend your elbows slightly and slide your legs backwards until they are straight. Then your abdomen forces your legs to bend your knees and slide forward to the back of your hand. After your feet touch the ground, get up and stand until your body is upright and stable, bend down and squat down again to complete the next action.

Action 5: Support the opening and closing jump+lift your knees sideways.

Bend over, support your arms on the yoga mat directly below your shoulders, with your elbows slightly bent, your back straight, your core tightened, your legs straight together, and your toes touching the ground to keep your body stable. The abdominal strength drives the legs to slide to both sides at the same time, then retract in the opposite direction, and then keep one leg on the ground. The abdominal force drives the other leg to lift the knee forward to the outside, and then return in the opposite direction to complete the opponent's movements.

Action 6: sideslip lunge.

Stand with your feet slightly apart, keep your back straight, tighten your core, keep your arms hanging at both sides of your body to keep your body stable, keep your back straight, slip one leg, and sit back with your hips, support your legs and kneel until your thighs are parallel to the ground, then get up and recover in the opposite direction, keep your back straight, and keep your knees and toes in the same direction.

After fully warming up, start formal training, ensure the quality of movements during the exercise, and make every movement effective. Don't simply follow the example and imitate. Each action 15-20 times, and 3-5 groups of unilateral actions are completed each time. Stretch and relax after training, and control diet during fat reduction, so that the overall daily calorie intake can be effectively controlled and adhered to regularly. Not only can you lose weight, but you will also lose weight while shaping and firming.

How to exercise your body shape? 2. Different body types exercise in different ways.

(1) thin, less fat, weak muscle strength and poor physical strength.

People with this constitution often have unhealthy internal organs. When exercising, you should first slowly exercise your basic physical strength, gradually strengthen your muscle strength, endurance and body softness, and then carry out weight training and participate in aerobic exercise, skipping rope, swimming and other dynamic sports.

Thin people should pay special attention to diet, and eat more foods rich in protein to improve internal organs, enhance muscle strength and take more vitamins.

(2) It looks thin, but there are many types of fat.

Muscle strength and visceral function are often not strong and physical strength is not good. Sports suitable for this kind of people include walking, climbing stairs, skipping rope, swimming and other sports that can burn fat. Avoid overeating, eat less sweets and high-fat foods, but eat high-protein foods.

(3) The weight is within the standard weight range

The weight is within the standard weight range, but the fat in the upper arm, buttocks, abdomen and thighs exceeds the standard. As long as the muscles and joints are fine, you can participate in any sport, such as playing ball, swimming, riding a horse, etc. And aerobic exercise is better. But if you don't exercise regularly, you can't exercise suddenly and violently.

Do warm-up exercises and gymnastics before each exercise to strengthen muscle strength. As long as you pay attention to balanced nutrition, moderate food intake, eat less supper and eat more fatty foods.

(4) The thickness of sebum in all parts of the body is too thick and heavy.

In daily life, climbing a few stairs will make you "pant like an ox". This kind of people should do more aerobic exercise and swim more, which can consume fat. Do static stretching exercises regularly to strengthen musculoskeletal ilium.

I also remind you that obese people are prone to high blood pressure, so please take your blood pressure before exercise and pay attention to the correctness of your movements, but don't do excessive and strenuous exercise. If you are in poor health, you should stop exercising. Never go on an excessive diet. You can eat 2000-3000 kilocalories of food every day to ensure a balanced nutrition.

What fitness exercises are suitable for people of different sizes?

Fork type

A V-shaped figure refers to a person whose shoulders are wider than their hips and shoulders are wider.

Don't stretch your upper arms often.

People with wide shoulders and necks are not suitable for arm exercises, which will only make shoulders wider and upper arm muscles stronger, and it seems that shoulder and neck lines will be wider. In addition, it is not suitable for expanding the chest by pulling hands to both sides, which will thicken the upper arm and chest. You can also thin your arms.

Press the shoulder, and the shoulder width is reduced.

Lying on the ground, when exhaling, push your hands down and press your shoulders down. Feel your chest going down, and relax when inhaling.

Lie on the ground, try to stand up your upper body, pull your hands down, look down, don't look straight ahead, so as to avoid neck pain, slowly spit out your breath and return to the original action.

Type a number.

A figure refers to a person whose shoulders are narrower than his hips and whose hips are wider.

Run less, skate less and ride less.

People with obesity in the lower body are not recommended to do roller skating, running, cycling and other lower body sports, especially roller skating to exercise the muscles of the lateral and anterior thighs.

Clamping legs and practicing abdominal muscles can reduce hips and lift hips.

Sit in a chair with your feet flat on the floor, hold the pillow inside your thighs for 2 to 3 seconds, then relax and clamp it again. This action can help the pelvis to retract, so don't just clamp it with your knees, which will affect the training effect.

Lie flat with your feet bent, and stretch your hands forward on your upper body before lying flat. Hip width Because the pelvis leans backward, the hips are sometimes wider visually. This action can contract the abdominal muscles and pull the pelvis back to its normal position.

H shape

H-shaped figure refers to a person who has no obvious waist and the width of hips and shoulders is the same.

Hula hoop can't thin waist.

Shaking the hula hoop can't thin the waist, it can only reach the lower abdomen, which doesn't help to tighten the waist muscles. Not only that, type A people are not suitable for shaking hula hoops, and the footwall will become wider and wider.

Waist muscles should be exercised.

You can sit on the rhythm ball and put your hands on your head. When inhaling, you can stand up and press your upper body to your sides. When exhaling, you can recover and train the muscles of your side waist. This movement can be done while sitting in a chair, but the training effect is poor.

Lie on your side, keep your whole body in a straight line, and lift your feet off the ground as much as possible. Keep your body straight when lifting, and don't lean.

Take a step to relieve backache.

Many women often have backache after going home. I will teach you two tricks to relieve the pain, each of which can be done 10 times.

Lower back extension

Sit on the ground, bend your feet slightly narrower than your hips, put 1 pillow on your thighs, press your upper body forward, bury your head, feel your back tense, then stand up and return to your original position.

Relieve low back pain

Lying on the ground with 1 rolled up under the buttocks can also be replaced by rolling up a cold quilt. Relax one foot naturally, put your hands on the other foot as close as possible to the chest, and then change your legs for about 1 minute to fully extend the lumbar spine and the front thigh.

Experts say this is more error-prone.

It's best to know what kind of body shape you belong to before doing warm-up exercises, so as to avoid making mistakes and getting twice the result with half the effort, or making the shortcomings of the original body shape more obvious. The above exercise is a good way to lose weight, whether you have weight loss experience or not. At the same time, it can also be combined with aerobic exercise, and the effect will be better.