What exercise can you do to keep fit? Shaping is different from losing weight. You can lose weight by dieting and other methods, but you must exercise and shape. If you want a good figure, you must choose the exercise that suits you. So what exercise can you do to keep fit?

What exercise can shape the whole body 1 yoga?

What is the effect of practicing yoga? Simple yoga is not very effective in losing weight and shaping. Friends who want to lose weight with yoga 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 systemic gentle exercise, which mainly reduces fat by regulating endocrine system and accelerating metabolism.

How long can exercise achieve the effect of body shaping? It is recommended to persist for one hour every day and practice for a long time, so that you can see a beautiful figure for at least 2 months.

Shape-building of Eight-body Diving Yoga

1. Try to spread your legs left and right, about two shoulders wide, inhale, raise your arms above your head, straighten out, and palm forward.

2. Exhale, stretch your back and bend forward and down, hold your hands on the ground, put your head between your feet, try to be in a straight line with your feet, keep your legs straight, and don't bend your knees.

3. Put your hands together with your fingertips pointing to the top of your head. Head and feet are in a straight line, then slowly stand upright and return to the initial position.

Suitable for people who want to get in shape: pregnant women and new mothers who are worried about their postpartum body deformation and physical recovery.

pilates

How about practicing Pilates for shaping? Pilates absorbs the essence of ballet and has a good shaping effect. Compared with yoga, Pilates has a larger range of movements and stronger mobility, which is very suitable for shaping, reducing fat, improving posture and improving muscle quality.

What parts of the human body can Pilates shape? Mainly for stretching abdominal muscles, hip muscles, shoulders, back and other parts. Pilates can not only correct body posture, relax waist, neck and shoulders, but also tighten relaxed muscles in arms and abdomen.

How long can exercise achieve the effect of body shaping: At first, you can practice Pilates for about 40 minutes every day, and after getting used to it, you can practice Pilates for 2 to 3 hours every day.

Bridge shaping of pilates shoulder muscles

1. After lying flat, your knees are bent and your legs are arm width apart.

2. Put your arms at your sides, lift your hips, and don't arch your back.

3. Tighten hip and hamstring muscles and breathe 5 times.

Pilates is suitable for people who want to shape: it is suitable for office workers and people with chronic musculoskeletal diseases (neck, shoulders, waist, knees, etc. ).

body building exercise

Is aerobics effective? Yes, aerobics is a low-intensity, high-density aerobic exercise, which can not only lose weight, but also stretch limbs and make the body slim and fit.

How long does it take to practice aerobics to achieve the effect of body shaping: more than half an hour, at least 5 times a week, and adjust the diet 1 month to see the effect of losing weight and body shaping.

Key points of shaping aerobics squat;

Feet are shoulder width apart, toes are slightly open, hands are clenched on both sides of chin, knees are bent, hips are done backwards, and there is a bench behind hips.

Keep squatting for 3 seconds, feel the feeling of tightening your legs and hips, straighten your legs and recover, repeat!

Note: Knees but toes exercise the rear thigh and buttocks, knees and toes exercise the front thigh, and don't cross your toes if you don't want to be thick.

Aerobics is suitable for people who want to shape: it is suitable for all kinds of people who don't like sports, people with poor physical sensitivity and coordination, patients, disabled people and the elderly.

swim

What is the shaping effect of practicing swimming? Swimming is better than running to lose weight. A swimming exercise lasting 2-3 hours can quickly lose 1-2 kg, and swimming is a systemic aerobic exercise, which is easier to shape.

Which 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. Swimming for a long time will make the skin elastic.

How long can swimming achieve the effect of body shaping: insist on swimming every day or 2-3 times a week, and suggest swimming for 40-60 minutes each time. You can see the effect of reducing fat and shaping in less than 2 months.

Effects of different swimming postures on body shape

1, breaststroke, use quadriceps femoris to help lose elephant legs.

2, butterfly stroke, exert more force on pectoralis major, abductor dorsi and rectus abdominis, which can reduce excess fat in the chest and back.

3, freestyle, the biceps brachii and triceps brachii of the upper arm exert more force, which contributes to the strength of the arm.

4, backstroke, the back extensor will exert more force, you need to lift your hips and slide, which can strengthen the strength of your back and buttocks.

Swimming is suitable for people who want to shape: sub-health, people who are at risk of varicose veins when standing or sitting for a long time, and obese people.

rope skipping

Can skipping rope effectively shape the body? Skipping rope can effectively reduce meat and shape. Skipping rope is a relatively intense anaerobic exercise, which takes less time, consumes more energy and has the highest fat-reducing efficiency. Skipping rope is 10 minutes = jogging for 30 minutes = dancing for 20 minutes.

What parts of the human body can be shaped by skipping rope: skipping rope not only fully exercises the lower limbs, but also gives the arms and shoulders a good exercise. At the same time, in the process of jumping, the muscles of the whole body will be nervous, and with the swing of hands, the muscles of the whole body can also be exercised.

How long does exercise take to achieve the effect of body shaping: 4~5 times a week, 200 each time, the next group, 2, 3 groups will have the effect, 15 minutes is the best.

Sports skills of skipping rope and shaping.

When swinging forward, the big arm is close to both sides of the body, the elbow is slightly abduction, and the upper arm is approximately horizontal. Do abduction and internal rotation with your wrist, and let your hands draw circles on your side. Every time you shake it, the rope goes up and down from the ground behind you and turns around. The speed of rope rotation is directly proportional to the speed of hand rope. The faster you shake it, the faster the rope turns.

Swimming is suitable for people who want to shape: people who don't like long-term exercise and want to lose weight quickly; People who are not at risk of varicose veins and joint diseases.

dance

Which is better, shaping, dancing or fitness? Dancing is beautiful, and there is stillness in movement and stillness in movement, which is more conducive to shaping a beautiful figure and cultivating a beautiful temperament. Fitness can help to reduce fat locally.

What parts of the human body can be shaped by dancing? Dancing takes into account the head, neck, chest, legs, buttocks and other parts, which can stimulate muscles comprehensively, relieve neuromuscular tension and improve the lightness of the body.

How long can exercise achieve the effect of body shaping? Dance jazz/belly dance 3-5 times a week for 30-50 minutes each time, and stick to 1 year or more to shape the devil's figure.

Jazz basic footwork introduction

Kick combination

Jazz dance should be coordinated. Besides hand movements, leg movements are very important.

Hip twisting combination

The main characteristics of jazz dance are hip sending, waist twisting and wavy body twisting. With the strong music rhythm, twist your hips and body, and release your passion and elegance between advance and retreat.

Dancing is suitable for people who want to shape: children, students, white-collar workers, mothers, middle-aged and elderly people.

What exercise can you do to keep fit? Why insist on body shaping but it doesn't work?

1, you ate too much

If your original diet is unhealthy, such as high intake of added sugar and oil, even if you exercise, the overall calories are still excessive and your weight will not drop.

2. You "move" less.

Although you exercise, you may lie/sit longer and walk less because of physical fatigue/and inner comfort. As a result, the amount of physical activity throughout the day has decreased.

You haven't persisted long enough.

Because of overestimating the calories consumed by exercise, even if you promise not to eat too much, it will take two or three weeks to see the effect slightly.

What do you need to pay attention to if you want to create perfection?

1. Reduce the intake of high-fat and high-calorie foods and increase the intake of high-quality protein.

These high-fat foods not only make you easy to gain weight and weaken the effect of fitness exercise, but also are killers of lasting health. Moreover, high-quality protein contributes to the synthesis of body muscles, which can make calisthenics work to a higher level.

Proper sweating is good for your health.

Sweating can make the skin smoother and more detailed, which is helpful to the body. Even if it's just a race walk with a short lunch break 10 minutes, you will benefit a lot.

3, massage+lymphatic detoxification

After daily exercise, you can massage your limbs and relax your muscles, which can make your body lines more feminine. And lymphatic detoxification can make our skin more tender and healthy.

Step 4 get enough sleep

Adequate sleep can provide enough energy for your whole day's activities, and you are more motivated to stick to the weekly fitness exercise.

Step 5 drink plenty of water

Drinking more water can promote detoxification, reduce blood vessel deposition and help strengthen metabolism.

What exercise can shape the whole body 3 1, yoga

If you want to shape or improve your flexibility and balance, you can insist on practicing yoga. There are many kinds of yoga, such as shaping yoga, body balance yoga, soothing yoga and aerial yoga. Choose according to your own needs. Beginners had better practice their body balance first. For some girls with spinal problems, don't force yourself to practice some movements.

Step 2: Dance.

If you want to improve your temperament through exercise, dancing is a good choice. If you practice dancing often, you will have better rhythm and physical coordination. Of course, there are many kinds of dances, just choose according to your favorite.

Step 3: Climb the mountain

It is also necessary for girls to do some aerobic exercise regularly, and they can choose to climb mountains. In the process of climbing the mountain, you can not only exercise, but also enjoy the beautiful scenery and embrace nature, which can be said to be a real relaxation and can effectively relieve stress.

Step 4 walk with load

When you use aerobic exercise to lose weight and keep fit, if you think 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 load, you can try holding two long poles in your hand. Although it is not heavy, it is only about a catty, but it can help you burn 20% more calories without any side effects. It is also a kind of load-bearing walking.

5. Aerobic exercise

Running is a very good exercise. Running in sports belongs to aerobic exercise. If you master the strong and weak rhythm in running for half an hour, you can run fast and jog for a while. It is a moderate recovery exercise during the interval of exercise intensity, and it is also an aerobic exercise for half an hour. Because this rhythm is strong and weak, it can consume twice as much calories and achieve the effect of slimming. Therefore, aerobic exercise in aerobics is a very good exercise.