People who are almost harsh on body shaping and management must have a dream like a sea of stars in their minds. People who are almost harsh on body shaping and management are often "invincible in stature, and age is a mystery".
Jennifer Lopez Photo in 2020
The beautiful woman in the photo is from the Bronx, New York, USA, named Jennifer Lopez, ethnic Latin, born in 1969, 52 years old, american actress and musician.
In China, 52 years old is a "grandmother" age.
But in the photo, there is no trace of the years on her face.
Jennifer is 165cm tall, weighs 114 pounds, C cup (34C), bust 83cm, waist 66cm, hips is 101cm, the figure is bumpy, the "hourglass" type figure is obvious, curvy, very sexy.
Why, with age, many women, even if they are desperately dieting, are still obese and cannot return to the state of their youth?
That's because the muscles in the body are lost, the body's metabolic power gradually declines, eating the same amount, the older the age, the less energy the body consumes, and the fat is naturally easy to accumulate.
For women, after the age of 35, the body begins to lose muscle, losing an average of 3%-5% of muscle mass every 10 years.
With the loss of muscle, the body's resting metabolic rate decreases by about 1-2% every decade, while the decrease in resting metabolism directly leads to an increase in fat and body weight.
So how do you maintain muscle mass and stay young?
The answer is exercise and fitness.
Foreign health experts and a large number of research data show that sports and fitness is the most effective means to fight aging, and even sports fitness can make people reborn or achieve the effect of freezing age.
Jennifer, 52, also has girlishly tight skin and a convex and curvy figure, thanks to her insistence on exercise and fitness, but also high-intensity fitness.
Angelic looks, devil figure, coupled with the "immortal goddess", let her become an Internet celebrity in one fell swoop, with 130 million fans on the INS account.
Jennifer's insistence on fitness not only created a good figure for her, but also made her energetic and her career prosperous.
She was the first actress to win both an album and a film award in one week, and the first Latin actress to receive a $9 million film honorarium.
Jennifer, 52, can get a girlish figure through fitness, and women in 40+ should not be more active.
For women over 40,40+ there may be very little time left in the day because of family, children studying, and work at work.
But if you have the determination to exercise, squeezing out 30 minutes in a day is certainly OK. 30 minutes of exercise can increase muscle and achieve anti-aging effects.
According to the 2008 American Physical Exercise Guide, regular weekly exercise and fitness, especially anti-resistance training, can increase muscle content, improve hormone secretion, delay aging, and improve physical fitness.
Studies have shown that HIIT exercises are better than moderate-intensity exercises when it comes to improving health outcomes.
In addition to losing fat, HIIT exercise can also help improve cardiovascular and metabolic health, improve mental health, and improve strength and endurance.
According to the physical condition of 40+ women, Xiaobian recommends several HIIT training actions with low impact on the knee and ankle joints.
Action One: Worm crawling
Action Points:
During the process, try to keep your arms and legs straight (if the hamstrings are tightened, the knees can be slightly bent)
When retreating, straighten your legs as far as possible and return to standing
30 seconds at a time and 15 seconds in rest
Action 2: Lower dog to upper dog
Start in the inverted "V" position with your hips raised to the highest point, supporting your toes and palms on the ground
Keep your arms and legs straight, slowly lowering your hips until your hips are close to the floor, and sometimes your head is raised
Return to the posture of inverting "V"
The time is 30 seconds at a time and the rest is 15 seconds
Action 3: Raise your hips and raise your knees
Starting with the high (palm) plank support, the arm is placed directly below the shoulder, the palm and toes touch the ground, and the shoulders, hips, and heels are in the same straight line
Tighten the abdomen and push the hips upwards while bending the left knee so that the left knee is close to the left arm and placed next to the left chest
Return to the plate support position and repeat the sides
Exercise time is 30 seconds, rest for 15 seconds
Action Four: Staggered posture hard pull
Stand at a 30-degree angle between the thighs and calves, with your left foot tiptoeing forward, knee to tiptoe and slightly bent, then bend your right knee backwards.
Hands overlap vertically downwards
Keep your knees slightly bent, push your hips back, bend your hips, lean forward with your upper body, and lower your hands vertically along your tibia, close to the floor but not touching it.
Then push your hips upwards until you are standing and squeeze your gluteal muscles forward.
Exercise time is 30 seconds, rest is 15 seconds.
Action Five: Centrifugal push-ups
Starting with a high plate support, tiptoe and palm landing support, arm placed just below the shoulder, this is the starting position.
Keeping a straight line from head to heel, bend your arms and slowly lower your body until your chest is close to the floor.
Hold at the lowest part for 1 second, then bend your knees and gently kneel on the floor for support.
The arms and chest are pushed up to the starting position.
Repeat for 30 seconds, then rest for another 15 seconds.
Action Six: Raise the leg after the plate support
Start with a high-level flat support (or standard plate support) with the arm placed just below the shoulder.
The toes are supported on the ground, and the core and gluteal muscles are tightened, in a straight line from head to toe.
Gluteal muscles drive the left leg upwards, squeezing the gluteal muscles at the highest point.
Slowly lower the left leg to the flat support position, and repeat alternately with the foot change
Training method: The above 6 movements are used as a group, and 40+ female novices can use the progressive style.
At first, the movement can be slow, and then increase the speed after the movement is skilled, and the time of each action is controlled within 30 seconds, and as many rounds as possible in the total time of 30 minutes.
Self-disciplined people are good at self-discipline, and "keeping your mouth shut and opening your legs" is the norm. Long-term self-discipline and persistence, not only in the body to harvest sexy beauty and more and more young, but also radiate to all aspects of life and work. When everything around you becomes better because of self-discipline, the future and the "money" road will be a sunny road.