How to perform local body shaping

☆What is "local body sculpting"?

Local body sculpting usually means "partial weight loss." It refers to the purpose of stretching the target muscle group to make it longer by stretching and strengthening the muscles in a specific part. There are many people who are not fat as a whole, but only have some stubborn fat accumulation. Local body sculpting is aimed at such people, so that they have a more fluid and firm body curve.

☆ "Where does fat move?" Is that correct?

I often hear people say, "Where is fat where you exercise?" For example, if your waistline is too large, you can only do sit-ups. If you can't do it for a month, you should stick to it for two months. In fact, you will find that it is often less effective. After a few months of adherence, the waist circumference did not decrease, and the belly bulge may have become more prominent. Because subcutaneous fat did not decrease, muscle strength increased.

Therefore, where fat is exercise is a misunderstanding of weight loss, the fundamental reason for body fatness is calorie intake greater than consumption. Local exercises such as sit-ups, high leg lifts, etc., have less intensity and exercise and do not consume much calories. For example, a half-hour sit-up consumes 140 kcal calories, which is equivalent to half the calories burned at the same time. Moreover, if you do not warm up fully, long-term local exercises will make it easier to strain your muscles. Local exercises consume less energy, are prone to fatigue, and are not durable. Therefore, it is impractical to use local exercises to reduce local fat.

To lose weight should be systemic, exercise to lose weight in the control of their diet, should be a reasonable mix of whole body exercise and local exercise cross arrangements. Of course, local exercise is effective for the improvement of the flexibility and strength of local muscles. Within a proper amount of exercise, it is helpful for body sculpting to a certain extent.

In short, when we exercise locally, we mainly strengthen the ability of local muscle contraction, and it can't really burn fat to a specific site to achieve the effect of reducing fat. Mobilizing fat is a systemic process that requires overall consumption greater than intake. Therefore, if you want to get a local body shape, you must first do aerobic exercise to reduce fat, and then shape it through local exercises. It is usually after 30 minutes of aerobic exercise.

☆Several Simple and Effective Local Exercises

The following is a recommended topical bodybuilding exercise for the upper body and the lower body. You can choose combinations of actions that suit your needs. The general practice is to make three groups of exercises for each group of 20 groups. If it is practiced in minutes or so, you must not do only one side to prevent imbalance in body shape. You can adjust the number of practice sets according to your actual situation.

Arm

Thin arms in the aerobic exercise more choices are conducive to upper body weight loss exercise, such as badminton, fitness ball exercises, belly dancing, fighting exercises and other exercise arms more exercise, this can also effectively exercise the arm muscle groups, there is a good Weight loss effect. In terms of local movement, the arm movement around the shoulder can make a good thin arm. In addition, you can also look

Around the arm:

Standing, shoulders apart and shoulder width, arm on both sides of the thigh, and then lift forward and draw a circle

Note: Keep a uniform speed, not too fast, use the power of the arm as far as possible, fully reach the limit.

 

2. Waist

Swing arm swing: standing, legs separated slightly wider than the shoulder, then the upper body swing left and right to reach the limit, the arm swings naturally on both sides.

Note: Arms relax, focus on the side of the waist, fully use the waist to swing the upper body, keep the buttocks as far as possible, keep the upper body upright do not tilt, fully stretch the psoas muscles on both sides.

Waist exercise: lying, knees bent to the ground, fingers in the ear; sit up and upper body turned to the left (exhalation, shoulder relaxation at the moment), and then turn back to the front, slowly lie down. The same is true for the right side, with 10 repetitions.

Lying knees: Lying flat, hands on both sides, the knee is 90 degrees. Exhale and pull the knee to the right shoulder, reply, and then pull to the right shoulder and repeat 10 times.

Side bend knees: Lying flat, hands on both sides, the knee is 90 degrees. Use the power of your feet to press right to the right side to 15 cm from the floor, exhale, reply, and then inhale, press to the left. Repeat 10 times on each side.

 

3. abdomen

Yoga boat type:

Supine. The legs are straightened and lifted 45 degrees. At the same time, the abdomen is forced. The head and upper back are raised and the arms are straightened forward. Keep this position as long as possible.

Note: Keep it at a constant speed, not too fast. The abdomen was focused and tightened in the middle. Exhale when forced to lift and inhale while relaxing.

Toe touch:

A, lying: thigh bent at 90 degrees right angle, the lower leg parallel to the ground. Both hands naturally lay on both sides of the body with the palm facing down. The upper body is taut and the back is close to the floor.

B. Inhale: Lower the left leg in two parts and start the exercise only from the buttocks. The toe rushes down to the ground (the toes cannot really touch the ground). Exhale and return the leg to the starting position in two parts, then do the same for the right leg. This way the legs are alternated and each leg is made 12 times.

Thigh wrap:

A, lying: thigh straight. Raise your left leg to 90 degrees with the ground. The toes are taut and the hands are naturally flat on both sides of the body with the palm facing down. Keep this action for 10 to 60 seconds. (If this pose makes you uncomfortable, you can bend your right leg and place your feet flat on the ground.)

B. The left foot rushes around the ceiling in a small circle while turning your left leg from the thigh. Inhale when you start this action. At the end, exhale. When doing this action, the body must be tight, stay still, and not sway. Turn six turns in the opposite direction after six turns. The same is true for the other leg.

Cross:

A, such as the beginning of a gesture to the touch of a toe, but the hands should be cross-affixed to the back of the head, elbows valgus, in order to raise their heads, neck and shoulders.

B. Inhale, while the upper body is lifted, the left shoulder and the right knee are close together, and the left leg is extended upwards at an angle of 45 degrees with the ground. When exhaling, rotate to the left, close the right shoulder and left knee, and stretch your right leg. This is a beat.

 

4. Hips

Yoga Bridge Style:

Note: Use your buttocks and try to align your body. If you do not have enough strength, use your hands to support the waist to assist. Exhale when forced to lift and inhale while relaxing.

 

5. thigh

Supine legs: supine. Legs are slowly lifted until they are perpendicular to the ground, and then they are separated to the limit on both sides. Then return to the vertical position, put down to restore.

Note: Keep a uniform speed, the back close to the ground and the lower abdomen force. The ankle must not touch the ground during the restoration, and the lower abdomen remains tense. Lift your breath, separate inhalation, retreat breath, relax inhalation, pay attention to the rhythm of breathing.

 

6. Lower leg

Toe loop: supine, legs slightly apart. Raise your left leg and do a toe-ring motion. Turn clockwise 10 times counterclockwise 10 times and put down for the other leg.

Note: This action can also stand. Pay attention to the ring, the calf maintains a certain degree of tension, and the maximum angle is reached when the toes are wrapped around.

Lift the platform: Place the front end of the foot on a raised platform and press down as far as possible. Then the calf is forced upwards and the entire person is raised. Rhythmically repeat this action, do 20-30 times, try hard to pick up, press down, do a little more sore. One can hold the hand on the support to maintain balance.

note:

1. There is a need for local fat loss can not only do local body sculpting exercises;

2. Local body-shaping exercises are not more in fine;

3. Local body-shaping exercises must be regular and perseverance.

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