To get a good body, we not only need to lose weight, but we also need to shape the body in order to enhance the body proportions and create an attractive body shape.
Although a controlled diet and aerobic exercise alone can boost the body's calorie deficit and promote a reduction in body fat, muscle loss will occur and muscle dimensions will not be effectively enhanced, resulting in a drier, less attractive figure after slimming down.
Therefore, if we want to train for shape, we should add strength training to exercise the major muscle groups of the body, so that we can reap the benefits of a tight body line after slimming down.
So, how should we do strength training?
When strength training, do not only partial training, but for the body's major muscle groups to carry out a full range of exercise, such as gluteus, thighs, arms, back muscles, etc. need to exercise, we can choose compound action, can drive a number of muscle groups at once to exercise, so as to enhance the efficiency of shaping.
When doing resistance training for newcomers, do not pursue large weight training, but start with low weight levels and master the standard of movement, so as to improve training efficiency.
When it comes to strength training, we take 2-3 days off after each session to give the muscles enough rest before starting a second round of training, so that they can grow thicker and stronger.
Finally, I would like to share a set of simple sculpting strength movements that you can do at home without any equipment, which can help you build a good looking butt, a defined waistline, tight long legs and a beautiful back.
Movement 1: Plank support (30-45 seconds)
This movement can exercise the core muscles, the movement should be kept in a straight line, avoid hunching over the chest and pouting, stick to it until exhaustion.
Action 2: Kneeling push-ups (perform 15-20 times)
This movement works the pectoral muscles and arms and improves the upper body line. Kneeling push-ups are a step down from standard push-ups and are ideal for girls with less strength to train.
Movement 3: Abdominal curl (15-20 reps)
This movement will work the abdominal muscles and help you to build a waistline figure. Slow down your movements when training to better stimulate the abdominal muscles.
Movement 4: Side leg raises (15-20 reps on each side)
This movement can exercise your thighs and create a firm leg line.
Movement 5: Deep squat front kick (insist on 10-15 times)
This movement can exercise the gluteus medius muscle group and shape a good looking lower body curve. This is a combination of deep squat + front kick, and it is important to have good balance when training.
Movement 6: Reverse rowing (insist on 10-15 reps)
This movement works the back muscles, improves arm strength and helps you to build a tight and slim back. Lower the bar to a height of about one metre, then perform the rowing exercise as shown.
