With the development of fitness culture, we all go to the gym for different purposes, some are to lose weight, some are to gain muscle, some are to shape and so on. Charming and sexy, there is no perfect person in the world, but your own efforts have become more and more perfect!
Today I would like to introduce a 1997 Beijing girl-Ye Tong, 180CM in height and 69KG in weight, in the 2018 MuscleMania China competition, She won the first place in the women’s bikini open group D. Ye Tong, who has excellent overall quality, was unanimously praised by the judges and the audience.
Behind the various honors she has won, she is inseparable from her strict requirements for herself. Fitness is an essential part of her life. It’s just uncomfortable.” It became her motivation to persevere.
Open her Weibo, you will find that in addition to fitness photos, there are all kinds of fitness meal. Today, Ye Tong has multiple roles. He is not only a contracted athlete and a spokesperson for fitness equipment. Last year, he was pushed into the cast of “Top Secret Mission of the Chinese Soldier King” by fitness colleagues to become an actor. Back door to go!
For us, too Here are some tips on how to shape your body.
How to build a perfect body
To have a perfect body, we need to pay attention to the following aspects in life.
Regular work and rest:
In addition to diet, maintaining a good body should also pay attention to the regularity of work and rest. One thing that we tend to ignore is that we can maintain a regular routine, which will keep the hormone levels in our body in a stable state, so that our body will lose fat more efficiently, especially in the process of deep sleep, The body secretes more than 700 kinds of growth hormones, which are of great help in muscle synthesis and fat breakdown.
Reasonable diet:
Many people’s diet strategy for reducing fat is just boiled vegetables In fact, it is absolutely impossible to eat like this to lose fat and build a body. We must have a calorie gap in our diet, but the calorie gap should not be too large. Too large a gap will cause serious muscle loss in the body, and it is prone to plateau, so ensure 300 to 500 calories per day. That’s enough, and we should also pay attention to nutritional balance in our diet. Generally, we can use a diet structure with high protein, low carbon, a large amount of vegetables and moderate amount of fruit, and less oil and less salt for food matching, so as to ensure continuous weight loss and long-term To maintain a good figure and keep your body in a healthy state, you should ensure 7-9 hours of sleep every night as much as possible, and try to go to sleep at 11:00 in the evening.
Maintain exercise habits:
The benefits of exercise for body shaping are that it allows us to reduce body fat At the same time, it helps the body to retain or increase the muscle content as much as possible, so that our body becomes better and the lines are clearer. Next, we recommend a set of strength training exercises for everyone, which can effectively help shape the body.
Action demonstration:< /p>
Plank rowing:
Push-up position, feet shoulder-width apart, holding dumbbells in hand perpendicular to shoulders to stabilize the body down, raise one hand.
Prone Twist:
Push-up position, feet shoulder-width apart, hands on Just below the shoulders, the arms are perpendicular to the ground, and the pelvis and lower limbs are kept stable, and the rotation is performed.
Squat:
Stand with feet shoulder-width apart, toes pointed out, knees bent Squat down with your hips, keeping your lower back straight during the squat, don’t buckle your knees inward, and keep your toes in the same direction.
Lunge:
Stand with feet hip-width apart and step one foot back Take a big step, bend your hips and knees to lower your body, straighten your back, squat until your front thighs are parallel to the ground and stand up.
Eccentric push-ups:
Clamp the shoulder blades, tighten the core, prevent the waist from slumping, the hands Located directly under the chest, you don’t need to push up when you get up, and control your lowering when you lower your body.
Concluding remarks:
Before training, we should warm up all the joints and ligaments of the body, which can effectively avoid the joints and ligaments of the body. If there is an accidental injury during the exercise, you can choose the number of sets and times of the movement according to your physical condition. Don’t forget to relax and stretch your muscles after training.