Although the evaluation of a person is based on her inner beauty, it is undeniable that no one wants to know your interesting soul through your bloated body, so to a certain extent, your body is your best business card. It represents your character, quality, living habits, etc. If you want to have a good figure, you need enough self-discipline in life, so a good figure often gives people a healthy and sunny image, so we can’t ignore the importance of the figure. manage.
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Today I would like to introduce an American model, her name is Ashley Ashley Tervort, born in 1999, is 177 cm tall and weighs 116 catties, with a figure comparable to an hourglass! F cup, bust 109cm, waist 79cm, hip 113cm, she used to be a nanny for two years, and later became a fitness model because of her outstanding figure, a good figure is definitely not born, eat every day Drinking a lot, you can’t keep your mouth open and you can’t open your legs, you won’t have such a good figure, and it’s also out of professional relationships.
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Ashley Tervort pays great attention to body management, year-round fitness habits and diet Regularity has become Ashley Tervort’s insistence all the time. She has attracted the attention of many fans because of her outstanding looks and hot body. Are you still envious of other people’s bodies? Work hard for yourself, if you can’t even control your body, how can you control your life? Self-disciplined people can be successful!
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The same is true for us, having a good figure always keeps people I am very impressed. Next, coach Paul will bring you an idea of building a body to help us achieve a good body. This requires the following two points in life.
First, healthy diet
If you want to have a perfect body, of course, you cannot do without a healthy diet. In life, we can use high protein and low carbohydrates, a lot of vegetables and moderate amounts Fruit, low-fat and low-salt diet can not only control the body’s fat content at a relatively low level for a long time, but also ensure a balanced nutrition to ensure good health.
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Second point, keep good exercise habits
< p> Maintaining exercise habits can effectively increase the muscle content in the body. Muscle is absolutely a very important tissue for shaping the body. For every kilogram of muscle added to the body, it will consume 30 more calories, and the muscle density is much greater than the fat density. If you change 10 kg of body fat into 10 kg of muscle, the circumference of the body will be reduced a lot, and the shape of the body is also inseparable from the muscles. It makes the body line feel better and more curvaceous. The clear vest line and the upturned buttocks are all helped by our muscles. Next, coach Paul recommends a set of training movements for you, which can help us effectively shape Perfect body.
Exemplary action:
Lying on your back and raising your knees alternately:
Use the elbow joint to lift the upper body, straighten and lift the legs together, the upper body does not move, Relying on abdominal strength, bend one leg to the knee and move closer to the body, and restore it in a controlled manner.
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Side squat:
Feet with Hip-width apart, keep your back straight, core tightened, hands clenched in front of your chest, hips back and knees bent to half squat, legs alternately moved to the side, keeping knees and toes in the direction of the movement.
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Large push-ups:
The body is in a prone position Position, put both hands on the ground, palms are 1.5 times the width of the shoulders, put both hands on the sides just below the chest, the upper arms and the body are about 45 to 60 degrees, clamp the shoulder blades, the body is flat, tighten the core, clamp Tighten your hips and keep your waist down during the movement.
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Glute bridge:
The body is in the supine position , flex the hips and knees until the thighs and calves form a 90-degree angle, and lift the body until the shoulders, hips, and knees are in the same line.
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