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Anonymous users2024-02-06The correct way is to choose the action that suits you, so that you can complete it with quality and quantity to achieve good results. So, let's share a set of less difficult full-body shaping movements, which are very suitable for novices, but it's not easy to do as standard.
Movement 1: Kneeling plank for 45 seconds.
Place your arms directly below your shoulders, bend your elbows, bend your legs at your knees, and support your elbows with your knees.
Tighten your waist and abdomen, keep your body in a straight line from head to knees, and your calves naturally straighten back.
Action 2: Curl 20 times.
Lie on your back with your legs bent at your knees and your feet on the ground, your upper body close to the ground, and your hands next to your ears.
Keep your lower back close to the ground, and roll up your abdomen until you stop at the apex of the movement and then return.
During the movement, the neck and arms only follow the body movement, and do not participate in the active force.
Movement 3: 15 bodyweight squats.
Stand with your feet shoulder-width apart, your back straight, your core tightened, and your arms hanging down naturally.
Move your hips back, bend your knees, squat until your thighs are parallel to the ground, and get up to restore.
Keep your back straight throughout the whole process, squat with your arms forward and back when you return, keeping your knees in the same direction as your toes.
Movement 4: Bend the knee side support and raise the hips 20 times, change sides.
Side brace, the lower elbow and knee support the body and tighten the abdomen.
Move your hips down to the apex of the movement, pause for a moment, and then lift them up.
Note that the hips remain in the same plane as the body as they move up and down.
Movement 5: Kneeling push-ups 20 times.
Kneel with your arms just below your shoulders, your back straight and your calves raised back.
Keep your back straight, bend your elbows down until your chest is almost close to the ground, then straighten your arms to restore.
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Anonymous users2024-02-05What can I do to get in shape? Shaping requires a process of aerobic training to lose fat and strength training to gain muscle.
Aerobic training for fat loss is about losing excess body fat. Brisk walking, jogging, skipping rope, swimming, aerobics, spinning, elliptical machines, rowing machines, etc. are all aerobic training.
The body fat percentage of girls is reduced to less than 20%, and the body fat rate of boys is reduced to less than 15%, which is suitable for switching to strength training to focus on muscle gain. Strength training for different parts of the body, such as pectoral muscles, shoulders and back, abdominal muscles, buttocks and legs, can effectively achieve the effect of shaping.
Muscle building and shaping training is a training that focuses on the target part under the premise of comprehensive training. For girls, training such as crunches, planks, Russian turns, and supine leg presses can create a vest line, and squats, leg curls, lunge squats, and (single-legged) glute bridges can create hip lifts.
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Anonymous users2024-02-04Jumping rope is one of the best **** exercises, tests have shown that jumping for 10 minutes, jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope can not only help you, but also make the muscles of the whole body balanced and powerful, and at the same time will make your respiratory system, heart, and cardiovascular system get full exercise.
This **** method is simple, interesting, not affected by the climate, and it is a sport suitable for men and women of all ages, only a rope is needed to achieve the purpose of ****, and it is especially suitable for women. Jumping rope is an aerobic exercise that burns off excess fat in the body and makes muscles elastic, but it is important to remember that after jumping rope, you must do a stretching exercise. The stretching action can evenly distribute the muscles and prevent the phenomenon of radish legs.
Warm up before skipping rope and stretch after skipping rope, even if you insist on skipping rope for a long time, the calf muscles will not be over-inflated, but will only become appropriately firm and tight, with beautiful curves.
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Anonymous users2024-02-03Not all obese people are suitable for surgery**, in addition to excluding all kinds of morbid obesity, it is also necessary to go through some necessary examinations to confirm whether the body can tolerate surgery, etc., in order to avoid poor postoperative and some complications, to choose a regular hospital.
There are two main benefits of orthokeratology lenses: first, they are suitable for most people, because orthokeratology lenses are worn at night when sleeping, and there is no need to continue to wear them in the daily life and activities during the day, so that they can get rid of the shackles of wearing glasses during the day, which is convenient for daily life activities, and the effect of orthokeratology can also avoid visual deformation caused by wearing glasses, which is the effect that most people can obtain. 2. For adolescents with myopia, correcting the shape of the cornea by wearing orthokeratology lenses can also delay the development of myopia in adolescents to a certain extent, and can play a role in controlling the development of myopia.
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Let's use the mirror.
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Aerobic training, including running, swimming, skipping rope, cycling, dancing, can help you lose excess fat, and anaerobic training is also essential to achieve the perfect body, which is the dumbbell barbell you often see men playing. Because there are differences between men and women, you don't need to worry about strength training getting bigger, you can refer to Victoria's Secret models, who have to do strength training to get to the devil's body. Exercise intensity is important, but the most important thing is persistence, half a year is enough time to see results, if you can persist for two to three years, the model figure is not a dream. Hope.
Eating more foods that are high in sugar, fat and protein, especially high-protein foods such as lean meat, legumes, eggs, milk, etc., is conducive to muscle growth. Exercise should be carried out for a long time with greater intensity, there is not much restriction on the type of exercise, choose what you like, to control the heart rhythm between 120-160, supplemented by strength exercises, such as weight-bearing curls, pull-ups, parallel bars right-angle support, etc.