What exercise can shape a good figure? In life, I believe many friends have lost weight. After losing weight, it's like building a good figure. Is there any way to shape your body at this time? I sorted out what exercise can shape my body.

What exercise can shape a good figure? 1 1, jump rope.

Skipping training doesn't need much space, just one rope can jump. The fat burning effect of skipping training is good. Keeping the fast skipping mode can also exercise muscles, avoid muscle loss and keep the body at a high metabolic level. You can burn fat by jogging for 30 minutes every time you insist on 15 minutes.

However, the intensity of skipping training is relatively large, which is more suitable for people with strong cardiopulmonary function to exercise. When many beginners do skipping training, they will be out of breath and breath in less than 2 minutes. However, after a period of skipping, most people's cardiopulmonary function will be improved, skipping will become more and more skilled, skipping time can be slowly extended to 4 minutes or 5 minutes, and body fat will drop faster.

2. Turn jumps on and off

Jumping training is a warm-up exercise in fitness, and it is also a good fat burning training. Jumping is a kind of self-weight aerobic training, which can quickly increase the heart rate and drive most muscles of the body to participate in the training. Your limbs, waist and abdomen muscles will be activated, blood circulation will be accelerated, and calorie consumption will increase.

Jumping can help you improve sedentary diseases, drive away backache, enhance the strength of lower limbs, and strengthen the flexibility and coordination of your body. Every time you train, you can burn fat by accumulating opening and closing jumps 15 minutes.

3. Raise your legs.

Leg lifting is an action to exercise the muscles of waist, abdomen, buttocks and legs and promote the body to burn fat. Similar to running in situ, it can activate the muscles of hips and legs and promote the circulation and metabolism of lower limbs. In leg lift training, we need to keep our back straight, then tighten our waist and abdomen and lift our legs alternately as much as possible. During the exercise, your waist and abdominal muscles will also participate in the training. If you persist for more than 1-2 minutes at a time and repeat multiple groups, your body will sweat quickly, so as to burn fat.

4. squatting

Squat is a compound action to exercise hips and legs and improve the curve of lower limbs. It can be exercised in the gym or at home. For men, it can promote testicles and improve physical fitness. For girls, it can improve the shape of flat hips, shape hip curves and enhance charm. Do a set of squats every other day, and stick to 100-200 squats every time. After a while, you will find that your body shape is very different from your physical fitness.

Step 3 push-ups

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You can start a variety of exercise modes: abdominal muscles and arm muscles, back massage, abdomen and thin legs, chest lifting and hip lifting, aerobic exercise ..... so that you can get rid of a machine and only focus on a part. Realize multi-purpose of one machine, overall body shaping, small and convenient, and use it wherever you go.

What exercise can shape a good figure? 2. How do boys exercise?

1. Push-ups (horizontal, upward, downward) in the compound group to exercise muscles:

Chest, deltoid, upper back and triceps brachii. Practice: 3 groups do it continuously, and only pause when changing postures between groups.

A, standard push-ups-hands shoulder width, legs and back straight, feet together, arms straight, elbow lock. Look forward, don't look at the ground, lower your body until your chest almost touches the ground, keep your back straight, and then push your body back to the starting position in a controlled way. Watch the rhythm.

B, tilt up push-ups-put your hands on a bench 50-70 cm high. Lower your body to the chest parallel to your hands, and then lift it hard. This exercise is mainly to practice the lower part of the chest muscle. In addition to the bench, you can also put your hands on the fitness ball, which is more difficult, because there will be more muscles involved in the action to maintain balance, including the waist and abdomen muscles.

C, downward inclined push-ups-two feet on the bench, hands on the ground. Lower your body until your chest almost touches the ground, and then push it up. This training method is mainly aimed at the upper part of chest muscle and the front part of shoulder muscle. You can also use fitness balls instead to increase the participation of body dry muscles.

2, strong push-ups to practice muscles:

Chest, shoulders, upper back, triceps brachii. The starting posture is the same as the standard push-ups, but the right hand is placed on the ground and the left hand is placed on a bracket about 20 cm high. Slowly lower your body until your left shoulder is close to your left hand, then lift yourself up with explosive force and let your hands fly for a short time. At the moment when both hands are flying, the body turns slightly to the left, leaving the left hand on the ground and the right hand on the bracket.

3. Push-ups and turns to practice muscles:

Posterior bundle of deltoid muscle of shoulder, lower part of psoas muscle and dorsal muscle. The starting action is the same as the standard push-ups. Hold up your body, straighten your arms, turn your identity to the right, lift your right arm, and look up to the right with your eyes moving with your right arm. After a short pause, they resumed their starting posture and switched to the other side.

4, triceps brachii push-ups exercise muscles:

The triceps brachii is the same as the standard push-ups, except that the hands are supported together with a little pronation, which makes the thumb and forefinger form a triangle. This changes the weight of the triceps brachii.

5, practice push-ups step by step, from easy to difficult; Fully massage, shake and stretch the upper limbs before doing it to prevent muscle stiffness; In practice, we should explore the form of push-ups suitable for ourselves and control the exercise load reasonably.

What exercise can shape a good figure? 1. Sports suitable for boys to exercise.

Cut the leg and turn the ball.

Lie on your back, hold the ball tightly between your ankles, put your hands on your sides, palm down to keep your body balanced, and lift your legs at a 45-degree angle with the floor.

Rotate your legs as far as possible to the right, while keeping your shoulders close to the ground, then return to the center position and then rotate to the left. One-legged squat

Push the ball against the wall with your lower back, with your feet shoulder width apart, your arms on your hips to help balance, and your left foot lifted off the ground.

And slowly bend the right knee until the thigh is almost parallel to the ground, and change legs several times.

Bend over and bend your legs.

Face down, crotch on the fitness ball, hands on the ground, knees slightly bent apart, feet up, legs swinging up and down, try to keep the ball stable.

Second, matters needing attention for boys after exercise

1, can't rest immediately.

If you stop to rest immediately after strenuous exercise, the rhythmic contraction of muscles will stop, and a large amount of blood that originally flowed into muscles cannot flow back to the heart through muscle contraction, resulting in a drop in blood pressure and temporary ischemia of the brain, which may lead to palpitation, shortness of breath, dizziness, pallor and even shock and fainting.

2. Don't take a bath right away.

If you take a cold bath immediately after exercise, the blood vessels will contract immediately due to sudden stimulation, the blood circulation resistance will increase, and the body's resistance will decrease, and people will easily get sick. If you take a hot bath, it will increase the blood flow to the skin, and the blood will flow into the muscles and skin too much, resulting in insufficient blood supply to the heart and brain, ranging from dizziness and collapse to shock, and it is easy to induce other chronic diseases.

3, it is not appropriate to eat a lot of sugar.

Some people feel comfortable eating sweets or sugar water after strenuous exercise, and think that eating sweets after exercise is good. In fact, eating too much sweets after exercise will consume a lot of vitamin B 1 in the body, and people will feel tired and lose appetite, which will affect the recovery of physical strength. Therefore, it is best to eat more foods containing vitamin B 1 after strenuous exercise, such as vegetables, liver, eggs and other foods.

4, can't drink to relieve fatigue

After strenuous exercise, people's physical functions will be in a state of excitement. Drinking alcohol at this time will make the body absorb alcohol faster and enter the blood, which will do more harm to organs such as liver and stomach than usual. This will cause fatty liver, cirrhosis, gastritis, gastric ulcer, dementia and other diseases for a long time. Even if drinking beer after exercise is not good, it will increase uric acid in the blood, which will greatly stimulate the joints and cause joint inflammation.