Yoga
How about the effect of practicing yoga for body shaping: the effect of simple yoga to lose weight and shape body is not very good. Friends who want to use yoga to lose weight and get fit can practice aerobic exercise or high-intensity fat-burning exercise at the same time.
What parts of the human body can yoga shape: Yoga is a kind of whole-body gentle exercise, mainly through conditioning people’s endocrine system, speeding up metabolism to reduce fat.
How long does it take to achieve the effect of body shaping: It is recommended to stick to one hour a day for long-term practice, and you will be able to see a beautiful body at least 2 months.
Yoga Body Shaping Eight Body Casting Pose
1. Spread your legs as far as possible, about two shoulder widths, inhale, raise your arms over your head, straighten, palms facing forward.
2. Exhale, stretch your back, bend forward and down, put your hands on the ground, put your head on the middle of your feet, try to be in a straight line with your feet, keep your legs straight, The knee joint cannot bend.
3. Put your palms together behind your back, with your fingertips pointing to the top of your head. Head and feet are in a straight line, then slowly stand upright, returning to the initial position.
Suitable for those who want to shape up: women who are trying to conceive, new mothers who are worried about postpartum body dislocation and physical recovery.
Pilates
Is it good for Pilates to shape: Pilates absorbs the essence of ballet and has better shaping effect. Compared with yoga, Pilates has a larger range of movements and stronger movement. It is very suitable for shaping fat reduction, improving posture, and improving muscle mass.
Which parts of the human body can Pilates shape: Mainly for muscle stretching training for abdominal muscles, hip muscles, shoulders, back and other parts, Pilates can not only correct body posture, relax waist , neck, shoulders, but also to tighten the loose muscles of the arms and abdomen.
How long does it take to exercise to achieve the effect of body shaping: You can practice Pilates for about 40 minutes a day at the beginning, and you can practice 2 to 3 hours a day after you get used to it.
Pilates Shoulder Bridge Sculpting
1. After lying down, bend your knees, and keep your legs apart, arms-width apart.
2. Keep your arms on your sides, raise your hips, don’t arch your back.
3. Tighten the hip and hamstring muscles and breathe 5 times.
Pilates is suitable for those who want to shape up: Suitable for office workers and people with chronic musculoskeletal diseases (neck, shoulder, waist, knee, etc.).
Aerobics
Is the effect of aerobics good for the body: OK, aerobics is aerobic exercise, with low intensity and high density, it can not only lose weight but also stretch limbs, so that the body becomes slender and fit.
How long to practice aerobics to achieve body shaping effect: more than half an hour, at least 5 times a week, and adjust the diet for 1 month, you can see the effect of weight loss and body shaping.
Key points of aerobics shaping squat:
Spread your feet shoulder-width apart, open your toes slightly, place your hands on both sides of your chin, bend your knees, and do your butt back. , imagine there is a bench behind the lower buttocks.
Hold for 3 seconds when squatting down, feel the tightness of your legs and hips, straighten your legs and restore, repeat!
Note: The knees but the toes exercise the back of the thighs and buttocks, the knees over the toes exercise the front of the thighs, if you don’t want thick legs, don’t go over the toes.
Aerobics is suitable for those who want to shape: suitable for all kinds of people who do not like sports, those with poor physical agility and coordination, the sick, the disabled and the elderly.
Swimming
How about the shaping effect of swimming: Swimming is more effective than running to lose weight. A 2-3 hour swimming exercise can quickly lose 1-2 kg of body weight, and swimming is a systemic exercise. Aerobic exercise makes it easier to shape up.
What parts of the human body can be shaped by swimming: When swimming, the back, chest, abdomen, buttocks and legs can be well exercised in the water. Prolonged swimming will make the skin more elastic.
How long does it take to swim to achieve the effect of body shaping: Swimming every day or 2-3 times a week, it is recommended to swim for 40-60 minutes each time, and you can see the effect of fat reduction and shaping in less than 2 months.
The effect of different swimming postures on body shaping
1. Breaststroke, more use of the thigh quadriceps to help reduce elephant legs.
2. Butterfly strokes exert more force on the pectoralis major, extensor dorsi, and rectus abdominis, which can reduce excess fat on the chest and back.
3. In freestyle swimming, the biceps and triceps of the upper arm exert more force, which helps to strengthen the arms.
4. Backstroke, the back extensor muscles will exert more force, but also need to lift the hips and glide, which can strengthen the back and the hips.
Swimming is suitable for people who want to shape up: sub-healthy people, people who stand or sit for a long time at risk of varicose veins, and those who are overweight.
Rope skipping
Can skipping rope practice be effective in beautifying the body? Rope skipping can effectively reduce muscle mass and shape. Rope skipping is a relatively intense anaerobic exercise that takes less time, consumes more energy and has the highest fat loss efficiency. Rope skipping for 10 minutes = 30 minutes of jogging = 20 minutes of fitness dance.
Which parts of the human body can be shaped by skipping rope: skipping rope not only fully exercises the lower limbs, but also allows the arms and shoulders to be well exercised. At the same time, in the process of jumping, the muscles of the whole body will be tense, and with the swing of the hands, the muscles of the whole body can also be exercised.
How long to exercise to achieve body shaping effect: 4~5 times a week, each time for 200 next group, 2 or 3 groups of jumps will be effective, more than 15 minutes is the best.
Sports skills for body sculpting by skipping rope
When rocking forward, keep the upper arms close to the sides of the body, slightly abduct the elbows, and make the upper arms approximately horizontal, and use the wrists to do abduction and internal rotation , make a circular motion with both hands at the side of the body. Every time it is shaken, the rope goes up and down from the ground through the back, and makes a circle. The speed of the rope is proportional to the speed of the hand-cranked rope. The faster the shake, the faster the rope rotates.
Swimming is suitable for those who want to shape up: those who do not like long-term exercise and want to lose weight quickly; those who are not at risk of varicose veins or joint disease.
Dancing
Which one is better for dancing or fitness? Dancing is quite aesthetic, and there is movement in stillness, and movement in movement, which is more conducive to shaping a beautiful body and cultivating a beautiful temperament. Fitness can help local fat loss. .
Which parts of the human body can be shaped by dancing: The movements of the dance take into account the head, neck, chest, legs, hips and other parts. The stimulation of the muscles is comprehensive and comprehensive, and it can also relieve neuromuscular tension. , to improve body lightness.
How long does it take to achieve the effect of body shaping: dance 3-5 times a week, jazz dance/belly dance, etc., each dance time is 30-50 minutes, persist for more than 1 year, you will shape a devil figure.
Basic Footwork for Beginners of Jazz Dance
Kick Combination
Jazz dance requires coordination in every move, except for hand movements. With body twisting, leg movement is very important.
Hip twist combo
Sending the hips, twisting the waist, and twisting the body in waves are the main features of jazz dance. With the strong music rhythm, twist your hips and twist your body, releasing passion and grace between advancing and retreating.
Dance is suitable for those who want to shape up: children, students, white-collar workers, mothers, middle-aged and elderly people.
Exercise and body sculpting tips
Why insisting on body sculpting exercise has no effect
1. You eat too much
If your original diet structure is very unhealthy, such as high intake of added sugar and fat, even with exercise, the overall calorie is still in excess, and the weight will not drop.
2. You “move” less
Although there is exercise, because of physical fatigue/inner self-comfort and other reasons, you may The rest of the time will be more lying/sitting and less walking. This led to a decrease in physical activity throughout the day.
3. You didn’t persist long enough
Because of the overestimation of the calories consumed by exercise, even if you promise not to eat too much, normal exercise to shape your body, It will take two or three weeks to see the slight effect.
What should you pay attention to if you want to get a perfect body shape
1. Reduce the intake of high-fat and high-calorie foods, Increase the intake of high-quality protein
These high-fat foods not only make you easy to gain weight and weaken the effect of body sculpting exercise, but are also killers for lasting health. And high-quality protein helps the body to synthesize muscle, so that the effect of body sculpting exercise to a higher level.
2. Proper perspiration is good for your health
Perspiration can make your skin smoother and more beautiful, even during lunch breaks A short ten-minute race walk will also benefit you a lot.
3. Massage + Lymphatic Drainage
After exercising every day, you can massage your limbs more to relax your muscles and make your body line more soft. Detoxification for lymphatics can make our skin more delicate and healthy.
4. Get enough sleep
Getting enough sleep can provide you with enough energy for your activities throughout the day, and more motivation to stick to your weekly schedule. Body sculpting exercise.
5. Drink more water
Drinking more water can promote detoxification, reduce vascular deposits, and help strengthen metabolism.
