What is included in body training?

Can everyone get the ideal body shape through physical training?

(1) What is the ideal body shape?

Everyone has their own different answers. Not everyone has the same body as the “devil”. If you think about it, it would be boring if everyone is the same body as the “devil”.

After practice, we can improve our bodies and reflect our personalities. Isn’t this already good? It is necessary to keep practicing, constantly improving, and using different training methods to achieve better training results. It is necessary to believe that it is possible to obtain an ideal body shape for yourself.

Can body training and local exercises achieve the effect of reducing excess fat in certain parts of the body (such as legs and waist)?

There should be a certain proportion of fat in the human body. Proper fat content is conducive to our health. Fat, sugar, protein, etc. are all energy substances in our body, which provide enough energy for the human body to exercise. Excess fat must mobilize to supply energy for the body.

Fat energy supply requires long-term, medium-to-low-intensity continuous exercises with sufficient oxygen, and the effect is better. At the same time, it is also the main energy source for long-term exercise. According to its characteristics, in order to achieve the goal of fat loss, we must choose sports with these characteristics to practice.

The abdomen, legs, arms, etc. of the human body are relatively easy to accumulate fat. As we age, exercise is gradually reduced. Mental work is more than manual work. Sitting for a long time in the office, the fats and oils in the diet are more likely to accumulate. Many reasons cause fat accumulation in these parts, which affects the body shape. The waist and buttocks are getting larger and larger. Some people’s body shapes have even become jujube-shaped and pear-shaped, which brings great troubles to them.

Some targeted local exercises are necessary to reduce the fat in these parts. We should master several principles in the exercises

1. The duration should reach more than 30 minutes.

2. In the process of practice, to carry out the continuous exercise, the interval time should be short or almost no interval.

3. Sufficient oxygen provides favorable conditions for the decomposition of fat.

For example, use several partial exercises and connect them in series for cyclic exercises.

For example, we first do the exercises of upper abdomen sit-ups, then we lie on the back, raise the upper body on the prone, and then do exercises on the back of the legs and the inner side of the legs, and then cycle each from the first action. The movements are almost exhausted as a group, and at least 3 to 5 complete loop exercises are done.

Adhere to 3~5 times a week, it will help to improve the excess fat in the waist and abdomen.

Can everyone get a slender figure like a ballerina through physical training?

The body of ballet dancers is inseparable from the basic skills training they have received since childhood. Their skeleton structure is inherently very good, and the proportions are well-balanced. And the daily training of basic dance skills has played a big role in the formation of their bones and muscle lines, making them look more upright, slender, and graceful.

What about us ordinary people? We can receive some physical training from a young age and gradually form some good habits. As your body gradually matures, the effect of exercise will become more and more obvious.

What should I do if I missed the exercises in my teenage years and now I am an adult? We all know that bone structure is impossible to change, but we can cultivate our body posture through practice. Develop a good walking and standing posture, correct bad habits such as shoulder-to-shoulder, breast-bearing, etc., so as to achieve the purpose of modifying the body. We can also perform shaping exercises. As long as we work hard and persevere in practice, we can receive relatively satisfactory results.

We know that the innate skeletal structure has determined our body proportions. Many friends in the gym asked me how to practice to make her figure look like me. Maybe this is a compliment from everyone to me. In fact, everyone has their own physical characteristics and temperament characteristics. You are you, so let us develop our own characteristics on this original basis.

I used to have a student who was in her 30s. She has a well-balanced figure and a gentle temperament. But if you look closely at her, she has a little breast. In fact, as long as it doesn’t affect her health, it also matches her modest temperament, revealing a feeling of petiteness and gentleness everywhere. In my opinion, it is very good. It is in line with her characteristics. It is not necessary for everyone to have their heads up and their chests straight. However, it is necessary to do some stretching exercises for the chest and scapula. It is not good to prevent excessive breast-bearing from affecting your health.

I have also met a friend who is full of femininity. She has a body shape that many women admire. The S-shaped curve is prominent, but it is slightly bloated, but it has not reached the level of obesity. The body fat ratio is still normal. She really wants to make herself into a slender figure. I suggest that she can make herself thinner through body training and make the loose muscles tense, but don’t pursue a thin body too much.

Keep your own characteristics, make your body healthier, full of vitality without losing the charm of a woman, how beautiful it is! Women in the world are in various poses, and there is no need to become the same thin or plump body shape, etc., otherwise, they will lose the feminine demeanor.

What is included in body training?

The fine sculpting of the body shape can be said to be the highlight of the body practice.

The method we use is the basic dance practice or some exercise methods and methods of gymnastics or artistic gymnastics. This includes bar exercises, such as: rubbing the floor, squatting, kicking, body balance, etc., the wave combination (arm wave, body wave, etc.), and hand combination (7 hands in ballet). Position), jump combinations, dance combinations, etc.

There are also some targeted exercises, such as leg (front, side, back) and balance exercises designed for arm and leg shaping. These exercises can cultivate our balance ability, flexibility, coordination, etc., and at the same time improve our ability to consciously control the muscles of various parts of the body, and the muscle lines are more slender.

Body training achieves the effect of exercise through the completion of many actions, and each action requires the coordination of various parts of the body to complete.

If there is a problem in any aspect, the action will not look good, and the exercise effect will be lost. This requires coordination of various parts of the body to complete the movement, and a single movement requires the coordination of all parts of our body. How about multiple actions? On this basis, we also need to coordinate the coordination of movements and movements, including the combination of fast and slow movements, as well as the combination of changes in all aspects of the body, and so on.

Body coordinated movement is actually the process of coordinated control of skeletal muscles on various parts of the body. All our exercises must be done through skeletal muscles.

To give a simple example, the standing posture of a person who has been training for a long time is different from that of a person without training experience. The former will look taller and more upright than the latter. This is because while the former is supporting the weight of the body with both legs, it also pays attention to the posture of the upper body being pulled up, the abdominal muscles are retracted and lifted, the back muscles contract to make the spine straight up, and the neck supports the head to extend upward, so it looks like Appears higher, and the latter can easily overlook this.

There are many examples of this. For example, in a simple arm lifting action, no matter how high your arm is, you have to consciously control the sinking of your shoulder and make it an extension of your arm. If there is a face In the mirror you will see that the arms are getting longer. If you just raise your arms and don’t pay attention to the movement of your shoulders, you won’t have this effect. You can try it in the mirror. Mastering this control ability is especially important for improving our shape, especially the shaping of our body shape.

How to choose the body training that suits you?

1. Choose according to each person’s physical condition. For example, some fat friends can choose some exercise methods with aerobic training characteristics to reduce the fat content in the body, which is good for health and can get a slim body.

If you have certain diseases, you must choose exercises according to the doctor’s recommendations to ensure a healthy body. For example, friends with intervertebral disc herniation should not do spine bends or backward movements. Choose some static exercises to strengthen the back muscles and strengthen the muscles on both sides of the spine to stabilize the spine.

2. Choose according to your hobbies. If you like dynamic exercises, you can choose aerobics with fighting, Latin characteristics or representative dance exercises.

With strong drum beats and dynamic movements, you will be able to release your enthusiasm and charm. If you want to make more detailed sculpting of your body, I think specialized body training or basic ballet exercises will be more suitable for you.

3. Choose according to age. Older friends, don’t choose a too vigorous practice, otherwise, it is very likely to cause harm to our body. Try to choose the practice content with a slower rhythm and slow movements as much as possible.

The exercises of young friends should conform to their age characteristics, and mainly focus on cultivating their flexibility, coordination ability, and expressive movements. This is useful for cultivating their personality and hobbies, as well as the channels and growth and development of their body shape. Great promotion.

What should we pay attention to when we participate in physical training?

We must prepare before training. Prepare suitable clothes and shoes. The clothes are best made of cotton and have good water absorption. Tights are best so you can clearly see your body shape. If you do dance or gymnastics exercises, then prepare a pair of soft-soled shoes, which will help your practice.

If you are doing aerobics or other sports, you must prepare a pair of sports shoes. This needs to be consistent with your choice of exercise to protect your knee and ankle joints. Train one hour after a meal, so that it will not affect the work of the digestive system and is also conducive to the effect of exercise.

These alone are not enough, and we must be psychologically prepared. Whether you are practicing with the CD at home or participating in a group training class, you must have a certain amount of patience. Faced with so many movements, you will be at a loss and wonder why you are so stupid? At the beginning of physical training, you may be unfamiliar with your surroundings, or even with some strangers. It is easy to make you feel irritable and lose confidence in yourself. These are all normal. Learning movements requires a process. Everything is difficult at the beginning. You must make yourself through this period. On the first day, you may only have a preliminary understanding of the movements. On the second day, you will feel familiar with it. You can already imitate the action.

In the future, you will become more and more familiar with everything here and give yourself confidence. You will become familiar with the environment, people you don’t know will become your friends and you will never be there for actions. The most important thing is that you have to insist that the exercises maybe a little boring, the movements may not be grasped immediately, and the effect of the exercises may not be as good as you think, and so on.

You will definitely encounter difficulties. You only have to persevere, persevere and then persevere, because the effect of the exercise is closely related to the time you persist in training and the status of the movements you master. To relax your mood, a bad body shape is formed little by little. To change it also requires us to practice over time. In addition, we must do some preparatory activities before class to let the body’s various systems enter the state of exercise as soon as possible to avoid injury.

During the exercise, you can drink a small amount of water to replenish the lost water. You can also eat some fruits such as bananas and apples because these two fruits contain more simple sugars, which can be quickly absorbed and directly participate in energy supply, which is beneficial to friends who exercise for a long time.

For friends who lose weight, there is no need, because what we lose is the calories in the body. Of course, this can only be a small amount of intake, otherwise, it will bring an excessive burden to the digestive system, which is not conducive to health.

Master your exercise load in practice. According to your body’s feelings, you should be smaller at the beginning, and gradually increase, so that your body has a process of adapting. Arrange the intensity of exercise according to your physical condition and recovery. During the exercise, you may feel very tired or have dizziness and chest tightness. At this time, you should rest for a while, take a breath of fresh air in a well-ventilated place, and take a walk, because you may be too tired to cause hypoxia, Conditions such as low blood sugar.

Be sure to pay attention to your body’s reflection during the exercise and make timely adjustments. If you often experience discomfort, it is recommended that you go to the hospital for a physical examination to find out if there is a problem with your body. People are prone to sports injuries when they are tired. Pay attention to adjusting your breathing. Holding your breath or short breathing is not conducive to the inhalation of oxygen and will aggravate your fatigue.

It’s the first time to participate in the practice, and you may feel at a loss after seeing so many movements. What should you do?

Don’t be too demanding of yourself, because you are just starting. Master the beat of the action first, and then imitate the action. Which arm to stretch, which leg to lift, where is the direction of the movement, etc. On the basis of these, repeated practice, and then come to find the movement feeling after proficiency, it is easier to accept, and it is more relaxed to learn. Don’t rush to imitate the sensations of the movements, then you will be very tired and slow to master the movements.

After practicing, relax in time, which can reduce the fatigue of the body and help the recovery of the body. Some muscle stretching exercises can be used. This is a more active and effective method to avoid muscle stiffness.