A must-learn for sports beginners! 6 simple steps for partial sculpture

Exercise is the basic condition for embracing health. Whether it is walking, swimming, yoga or participating in professional training in the gym, as long as you get your body moving, it is the first step towards health. Get up and move now! For those who are new to sports, it is best to choose a gym as the starting point for training. By using professional equipment and the guidance of a coach, you can effectively train the correct muscles and avoid unnecessary sports injuries.

Tip 1 / Reject Tiger Back---Pull Ring

Before putting on a tank top in the summer, what girls worry about most is the loose fat on the back. This new TRX equipment training is designed to strengthen the lines of girls' backs. You only need to use two pull ropes to utilize your own weight, speed, and overall coordination for training: after holding the handles with both hands horizontally, lean your upper body backward and contract your abdomen, and when you exhale, extend your hands outward and your shoulder joints outward. Repeating the exercise 20 times can train the posterior deltoid muscles, upper back muscle groups, abdomen, and arm muscle lines. It has a good back sculpting effect for wearing backless dresses, tank vests, or spaghetti straps.

Tip 2 / Tighten and slim your lower abdomen - lift your feet

Whether you are wearing a bikini or a tight skirt, a protruding belly is definitely a big flaw in your look. In addition to sit-ups, training with this equipment can also strengthen the firmness of girls' lower abdominal muscles. Use the support of your arms and the strength of your lower abdomen to lift your legs up high. Stay for 3 to 5 seconds and then slowly lower your legs. Repeat this action 15 times and do 5 rounds of exercises. This can effectively make your loose and weak lower abdomen firmer and flatter.

Tip 3: Sculpting supermodel legs - Lie down and lift your legs

Every woman envies the long and slender legs of supermodels. In addition to using leg slimming products and lymphatic massage to enhance blood circulation in the legs, the most practical way to truly improve the increasingly loose thigh muscles is to rely on leg exercises. This leg press machine uses the leg lifting motion to train the strength and endurance of a girl's lower thigh muscles. By adjusting the weight of the equipment, the hip joint is activated and the front and back thigh muscles are trained, making loose leg lines firmer and sexier.

Tip 4: Get rid of the fat around your waist - twist

When most people wear tight tops or tight pants, they often get fat on both sides of their waist. If they don't pay attention, it's easy to start developing a barrel-shaped body. Coach Matt demonstrated a full-body twisting movement, using rotational movement to disrupt the body's center of gravity, allowing the lateral abdominal muscles to effectively exert force to help balance. It not only trains the strength of the shoulders, arms, chest, lateral abdomen, abdominal core, hip joints and back, but also combines with the rotation speed to further enhance muscle training intensity.

Tip 5: Exercise your cardiopulmonary strength – running

People who do not exercise much are advised to start cardiopulmonary training with slow climbing, preferably for 30 minutes at a time, or at least maintain 15 to 20 minutes each time and increase the intensity of the exercise (such as slope). Beginners can start by walking to slowly train their cardiopulmonary function, and then gradually increase the intensity and speed of each walking session. Coach Matt reminded: "When using a treadmill, you don't need to rush to run right away. In addition to warming up beforehand, beginners should also adjust their walking posture first, allowing the swing of the hip joint to drive the movement of the upper body, so that the knee joint does not bear too much pressure and cause knee discomfort."

Tip 6 / Perfect buttocks---resistance ball

Asians generally have flat buttocks. If you want to have sexy and perky buttocks like Jennifer Lopez, you have to strengthen the training of your buttocks muscles. You can use a resistance ball to press against the wall and your lumbar spine, and squat down to inhale, and stand up to exhale to strengthen the firming of your buttocks muscles. When squatting, remember to keep the resistance ball close to your hips and lumbar spine, and your knees should not exceed your toes.

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