What kind of exercise is suitable for shaping? The role of a perfect figure is to add points to the appearance and make the whole person more temperament. However, there are many ways to build and keep healthy, and exercise is one of the healthiest and most effective methods. So what exercise is suitable for shaping?

What is the exercise suitable for shaping? What are the effective shaping exercises?

1, squat, squat is an action that can move all the muscles of the body. Can play the role of burning fat and ass. If you want to be more violent, you can try to squat and jump, which can better consume calories in your body. Especially for people who sit in the office for a long time, doing squats often is also good for their health.

2, skipping rope, in fact, skipping rope is not a child's patent. For those who need to lose weight and shape, you can also do this exercise. This sport is economical and can be started anytime and anywhere. Don't worry about whether there is a gym nearby. In other words, a skipping rope can start an aerobic exercise trip, and long-term persistence can achieve the ideal weight loss effect.

3, push-ups, this kind of exercise can make the exerciser's arm slim and stylish, and regular practice in life is also good for heart and cardiovascular health, but it will get twice the result with half the effort after a long time.

4. lunge and lunge are also very good shaping exercises, especially for people who want to stovepipe, which can effectively shape the lines of thighs and calves. It is suggested to do 3 groups a day, each group 10, and change the left and right legs back and forth 1.

5, swimming, according to practice, swimming is the most efficient shaping exercise. In the process of swimming, you can often effectively deprive the entire cervical spine and spine of food. For people who work at their desks for a long time, going once a week can not only keep fit, but also be beneficial to their health.

6. Running has many benefits, especially burning fat, reducing stress, improving heart health and reducing the risk of depression. Furthermore, if you persist for a long time, you can effectively improve your overall health. And every time you finish running, you will feel full of accomplishment, even if it is jogging.

The above introduces several effective shaping exercises for everyone. Of course, the exercise effect varies from person to person. Moreover, in order to achieve the ideal exercise effect, we must cooperate with a natural and healthy diet and regular sleep, and we must persist in losing weight.

What exercise is suitable for shaping? 2 What exercise is most conducive to shaping?

1, hip lifting action, leg lifting action, pay attention to prepare a support to keep your knees parallel, hold your chest forward, lift your legs backward, inhale, and keep your body slowly upward.

2, leg and abdomen movement, pay attention to adjust breathing when kneeling on the ground, lengthen the spine and side waist, keep your hands pushing the ground when inhaling, and slowly push the waist on both sides of your arms to a high point when inhaling.

3, leg shaping exercise, when the feet are open to both sides, the right hand is placed on the front side of the right leg, keeping the arm open upwards, slowly falling backwards and exhaling downwards.

4. stretch your waist and groin. When lying on your back on the mat, pay attention to raising your feet perpendicular to the mat, hold your toes with your hands, and then straighten your legs.

5. Cross body movements. When stretching the groin posture, pay attention to the left foot in front and the back foot in the back, turn around and look back, squat 1 min, and keep groin practice.

6, fat-reducing exercise, when the feet are open, pay attention to the body translation to the right, chin and shoulders relax and push forward, keep slowly straightening your legs, knees bent, right arm up.

1, Yoga, for friends who want to shape or improve flexibility and balance, you can insist on practicing yoga. In fact, there are many kinds of yoga, including shaping yoga, body balance yoga, soothing yoga and aerial yoga. I suggest that you can choose according to your own needs. Generally, beginners should practice body balance first. For some girls with spinal problems, don't force yourself to practice some movements.

2, dancing, if you want to improve your temperament through exercise, you can practice dancing, which is a very good choice. Regular practice of dancing will give you a sense of rhythm, and your body's coordination ability will gradually improve. Of course, there are many kinds of dances. I suggest you choose according to what you like.

3, mountain climbing, it is also very necessary for female friends to do some aerobic exercise regularly, such as mountain climbing, in the process of this exercise, not only exercise, but also let themselves enjoy the beautiful scenery, embrace nature, relax, and achieve the purpose of relieving stress.

4. Walking with weight, when using aerobic exercise to lose weight and shape, if you feel that 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 heavy load, you can try to hold two long poles with your hands. Although it is not heavy, it is only about a catty, but it can help you burn 20% more calories without any side effects.

What exercise is suitable for shaping? 3 action 1. Large-scale elastic squat (15-20 times)

Stand with your feet apart, keep your back straight and tighten your core. Put your fist on your chest and keep your back straight. Sit back, bend your knees, squat down, get up slightly after reaching the highest point of action, and then squat down to the highest point of action. During the whole movement, make your hips bounce up and down with a uniform rhythm, keep your back straight all the time, and keep your knees and toes in the same direction.

Action 2: Lift your legs on your back (15-20 times)

Lie on your back on the yoga mat, stick your upper body to the ground, put your hands under your hips, bend your knees together, and keep your body stable with your feet and toes. The lower abdomen exerts force to drive the legs to straighten and lift, and the buttocks are lifted from the ground for a period of time, feeling the contraction of the muscles of the lower abdomen, and then actively controlling the speed of the legs to slow down.

Action 3: Squat in the same place (15- 20 times on each side)

Open your feet back and forth, keep your back straight, tighten your core, raise your fists to your chest to keep your body stable, keep your back straight, move your center of gravity forward, squat down, and get up to the front of your thighs parallel to the ground. When you get up, you can let your hips bounce up and down once in a small range, and then get up and stand up and squat down after your body is stable. Keep your back straight during the whole movement, and keep your knees in the same direction as your toes. Be careful that your front knees don't go beyond your toes and your back knees don't kneel when you squat.

Action 4. Ride on your back (16-20 times)

Lie on your back on the yoga mat, with your lower back on the ground, your shoulders and head off the ground, your neck fixed, your hands next to your ears, your legs straight forward and your feet off the ground, keeping your lower back on the ground all the time. The abdominal force drives one leg to lift the knee, and at the same time, turn your shoulder to the side of the movable leg and stop at the apex, so that the abdominal muscles can be fully squeezed, and then slowly recover in the opposite direction to complete the action on the other side.

Action 5: Jump and squat (12- 16 times)

Spread your legs back and forth, keep your back straight, tuck in your abdomen, raise your fists to your chest to keep your body stable, move your center of gravity forward and squat down, get up when your front thighs are parallel to the ground and jump at the same time. After alternating your legs in the air, stand firm with your feet on the ground, bend your knees, and squat down again to complete your opponent's movements. Keep your back straight, keep your knees in the same direction as your toes, and don't kneel when you squat.

Action 6. Inclined prone position (30-45 seconds)

Bend over the yoga mat, land on the abdomen and buttocks, raise your arms above your head, keep your legs together and straighten, and keep your feet off the ground to keep your body stable. At the same time, lift the opposite arm and leg upward, and then lift the other arm and leg during the recovery process, so that your arm and leg can swing up and down alternately in a uniform rhythm.