First, aerobic exercise Aerobic exercise can increase vitality, relieve stress and relax; Can make the heart stronger, send blood full of oxygen to the whole body, and reduce the occurrence of heart disease and hypertension; Can help burn excess fat in the body, burning fat requires oxygen, and aerobic exercise can help the body stay in? Aerobic state.
Aerobic exercise must be gradual, from shallow to deep, and the time of aerobic exercise should be gradually increased, not exceeding the level you can bear. Everyone's physical condition is different. Don't take other people's exercise style as your own standard, but improve your physical quality and endurance step by step and continuously. There are many kinds of aerobic exercise, including aerobic exercise, jogging, cycling, swimming and skipping rope, or using some aerobic equipment, including rowing machines, treadmills, in-situ bicycles and so on. The time of aerobic exercise can be determined according to your physical condition, but it is best to last for more than 30 minutes at a time.
Second, in terms of exercise intensity, moderate intensity is more appropriate. From the point of view of energy metabolism, moderate intensity exercise can promote the transformation. Fat is converted into free fatty acids in the human body and consumed as energy. Even if the free fatty acids are not consumed, they will not synthesize fat again. Moderate-intensity exercise will not increase appetite, which can avoid taking in more energy due to exercise, thus aggravating the accumulation of fat in the body. Moderate exercise intensity can usually be controlled by heart rate measurement. For students majoring in modeling, the heart rate can be controlled at 150~ 180 beats/min.
Third, warm-up exercise is to raise body temperature, while warm-up exercise is to lower body temperature, relieve heartbeat, relax tense muscles and avoid sports injuries. When relaxing exercise, you can do some soothing dance movements, lasting about 3~5 minutes.
Fourth, soft exercise Soft exercise is best combined with static stretching, which can increase the extensibility of the body. Every stretching exercise should last for more than 20 seconds, then relax and take a deep breath. Be careful not to stretch when doing stretching exercise to avoid sports injury. Physical training is a beautiful and elegant fitness program. It is mainly through basic dance practice, combined with ballet, classical dance, folk dance, etc., to achieve the purpose of shaping people's beautiful posture, cultivating elegant temperament and correcting incorrect posture in life.
Bodybuilding training comes from western traditional culture and has a strong artistic expression of traditional ballet culture. Bodybuilding training is extremely artistic, deeply attracting the majority of art lovers and has strong appeal and vitality. China also has a large number of sports enthusiasts. There is an idiom called:? Dancing? When people are happy and excited, they can't help dancing. Anthropologists have found that when people are backward in language expression, they are already good at expressing their feelings with expressions and gestures, so people are the first? Language? It is a dynamic language composed of limbs and bodies. As the ancients said:? My Fair Lady, Gentleman? 、? I'm naked, but I'm still alive. Can you count one hundred? It means that we have word forms since ancient times.
Now society and body are inseparable, and amateur training classes can be seen everywhere. Physical training is a foreign word, and there is no authoritative definition at present. There is a narrow sense and a broad sense: the narrow sense is defined as body beauty training. Broadly speaking, as long as there is physical training, it can be called physical training, and even some stylized movements in the service industry can be called physical training. Everyone's body has its own unique charm. How to explore the unique advantages of the body to make up for the shortcomings? Why the dazzling variety of training courses and traditional training methods, aerobics, yoga, equipment and so on are not good. Really change physical defects in the market? Can not really change hip sagging, body fat relaxation, waist thickness, curve circumference is not delicate and so on. Change some skinny beauty, but the waist line is not concave and can't stand out? s？ What kind of problem? In fact, we can't fully meet the standards of modern models from birth.
Fifth, do housework. Don't be too lazy when you get home. If you want to keep perfect leg lines, you must not forget that housework not only changes the environment at home, but also makes people clean and tidy, and people will become diligent. When doing housework, fat is burned, and leg lines will naturally become slender.
6. Soak your feet with warm water for half an hour every day, and cooperate with massage exercise to make the blood in your legs circulate better, and at the same time relax your leg muscles to the maximum extent, gradually dredge your legs' meridians and prevent fat accumulation.
Do leg handstands within half an hour before going to bed every night. After the whole person lies flat on the bed, lift his legs close to the wall, which is 90 degrees with the upper body wall and legs. After each time 15 minutes, put down your legs and rest for 2 minutes. Sticking to one cycle is helpful to eliminate leg edema, which is very effective.