Bodybuilding can change your figure. In daily life, many people exercise through some exercises. There are many fitness exercises. Proper exercise can also change your figure. Let's have a look.

Bodybuilding exercises can change your figure 1 Part I

1, jumping practice

Practice site: abdominal muscles, thigh muscles, ligaments.

Jump back and forth with your legs crossed for 30 seconds. Pay attention to the arm swing back and forth during practice.

2. Kicking exercises

Practice location: ligament.

Run with your legs up for 30 seconds. After resting 10 seconds, kick your legs up, and pay attention to raising and straightening your legs as much as possible.

3, skating posture practice

Practice parts: hip muscles, thigh muscles, ligaments.

Feet are shoulder-width apart, arms are hanging at both sides of your body, your right leg is pulled back, then your abdomen is closed, and your body's center of gravity shifts to your left thigh. At the same time, straighten your right arm, put your right fingertip on the ground, and put your left arm above your body. Hold this position for 2 seconds, and then repeat the action on the other side.

the second part

1, push-ups

Practice areas: chest muscles, shoulder muscles, triceps, abdominal muscles.

Hold a 5-pound dumbbell in each hand to support the ground. Separate your feet slightly wider than your shoulders, tighten your lower abdomen and support your body with your toes and hands. Slowly put away your right arm until the dumbbell is placed at your waist, then keep your posture for 2 seconds, return to the starting position, and change your left arm to repeat the action. Both hands are completed in a group 1 time, and each group has a rest for 5 seconds between exercises.

2. Field practice

Practice site: quadriceps femoris, ligaments, back muscles and abdominis minimus.

A, set the posture of push-ups, and then jump forward with your feet, paying attention to make the distance between your feet slightly wider than your arms when landing. Jump up again, jump up with your feet as far as possible, and straighten your hands up.

B. After landing on your feet, lower your body's center of gravity, bend your knees, put down your arms, support the ground with your palms, then retreat your legs and return to the push-up position.

Step 3 turn around and practice

Practice areas: shoulder muscles, lower abdomen muscles, back muscles, hip muscles and ligaments.

A. Stand up straight with your feet shoulder-width apart. Take a dumbbell weighing 5 kg in both hands and put it in front of you. Slowly lower your center of gravity, bend your knees and keep your upper body straight. Then tuck in your abdomen, lean forward slightly and turn left at the same time, so that the dumbbell is located on the outside of your left leg.

B, keep posture for 2 seconds, and then slowly get up and stand up straight. At the same time, cross your arms in front of you, raise your arms to the upper right, and turn right with your waist as the axis. In the process of doing this action, pay attention to the eyes turning with the dumbbell.

Bodybuilding can change your figure. 2 What is fitness exercise?

1, what is real fitness? The standard answer is to do at least 150 minutes of moderate-intensity exercise every week to have obvious effects.

2. What is the most appropriate amount and frequency of exercise? The amount of exercise is not limited by the number of days, which can guarantee the exercise time of 150 minutes per week. The specific time allocation can be decided according to personal preference, such as aerobic exercise 1 hour on Saturday, strength exercise 1 hour on Sunday, and the remaining half hour can be allocated to other times of the week. It is found that three times 10 minutes of exercise is equivalent to 30 minutes of exercise.

3. How to test the fitness effect? The best way to measure the fitness effect is to measure the maximum oxygen consumption, that is, when the exercise process and intensity gradually increase, the higher the index, the stronger the body.

4. What is the real function of strength movement? There is a view that fitness without strength is not real fitness. Scientists have found that strength training and aerobic fitness protect health in different ways. Strength is like an umbrella for the body. American studies have found that strengthening muscle strength training can reduce premature mortality by 30%.

5, the same exercise, why is the effect different? It is found that there are personality differences in fitness level, which are closely related to a person's reaction to fitness programs. Some people are born as "athletes", but "congenital fitness blindness" absolutely does not exist.

6. The more hydration, the better? Excessive sweating during exercise will cause the loss of body fluids, and timely hydration can prevent dehydration. But drinking water is not as much as possible, and excessive drinking is harmful to health. Experts suggest that you should weigh yourself before and after exercise and maintain the amount of hydration.