What I want to introduce to you today is Zhai Ling, who may not be very familiar. Zhai Ling, born in 1987 in Shandong Province, graduated from Dalian Institute of Light Industry majoring in costume performance, with high appearance and excellent figure, was known as the first car model in China when he was young, and won the hearts of many fans. For Zhai Ling, this person, the Internet is very controversial, when an 8-second video broke out, Zhai Ling was like silence, rarely saw her news on the Internet.
Now, she has posted a set of photos online announcing her return, and the zhai ling in the photo still looks young and beautiful, although she is 34 years old, her figure is still teenager-like, still pink as a girl.
Celebrities are very strict about body management, models are even more so, having a good body is the most basic and basic requirement of models. Zhai Ling has rarely appeared in front of the public, and when she returns, her figure has not changed much, the iron Zhai Ling, the time of flowing water, is this really the case?
I think that in the places we can't see, Zhai Ling must have made a lot of efforts, first of all, the self-discipline must be very good, the outside world's food temptation is too big, if you don't control yourself, once you open an opening, it is difficult to make up for it. In addition to self-discipline, it is also inseparable from Zhai Ling's unremitting efforts to work hard.
There are ways to be healthy and fitness, let's share it.
There is a saying that there is no squat, no hips. Many girls want to practice peach buttocks, and worry about thighs becoming thicker, want to solve this doubt, have to start from two aspects, one is the training method, the second is the action mode, the training method is mainly the choice of weight and frequency, in general, the use of the maximum weight of 80 to 100% per group to do, 1 to 8 times, the main role is to increase strength, the use of the maximum weight of 60 to 80% per group 8 to 20 times, the main role is to increase muscle, the use of the maximum weight of 20 to 60 percent of each group 20 to 50 times, The main role is to improve endurance and shaping, pay attention to the main role mentioned here, not the only role.
No matter what kind of training is carried out, strength, muscle and endurance will be improved synchronously, but the size of the effect is not the same, girls practice hips, and do not want to practice thighs to become thicker, you can choose this way, first try the maximum weight of the squat (that is, the kind that can only be done once, can not do the weight of the second time), must be tested under the premise of professional protection, and then use about 40% of this weight, each group to do 20 times, this is a more compromise program, relatively can take into account the double goal of the hips and not thick legs, The reason is that most girls lack exercise in the lower body, so there is more fat accumulation, especially the buttocks and the inner thighs and the back side, the quality of the muscles is not high, so the use of 40% of the maximum weight to do this light weight multiple number of training methods, is not to make the training intensity is too large, causing a strong sense of soreness, but also to fully stimulate the buttocks, legs of the muscles, get full exercise, and the number of times under the weight can effectively expand the training capacity, so that the consumption increases, help to achieve fat loss at the same time, increase the effect of muscle, In this way, for a long time, the macroscopic look at the legs will become thinner and thinner, the training method is selected, and the action mode is also very important.
The correct action will make the parts that want to practice more power, and the parts that do not want to practice less force, here are some correct action steps.
First of all, the action standards of the legs squatting, the feet are separated, 1-1.2 times the shoulder width, the toes are slightly out of the eight, the knees are bent and the hips are squatting while looking for the feeling of sitting backwards, pay attention to the uniform speed of the hips, rotate the thighs outward, the weight is evenly stepped on the outside of the toes and the heels, the center of the foot is not stepped on the ground, and find the feeling of pulling the thumb to the heel, the focus of the training is on the buttocks, so it is necessary to squat low enough, repeat the training in this process, if the position of the standing is 180 degrees, the angle of the leg angle is 180 degrees, It is necessary to squat down to 70 degrees, get up to 135 degrees, and repeat slowly within this interval. Everyone pays attention to observation, each time standing up is not the highest position, so as to ensure that the training of the lower limbs continues to tighten the force, in order to achieve the purpose of prolonging the muscle contraction time, and this specific angle, you can ensure that the strength of the buttocks is more, rather than the thigh face quadriceps muscle is too acidic, the practice method is to repeat slowly about 20 times, each time can be practiced 5 to 8 times. In this way, you can practice the action mode of squating with both legs, learn the linkage of the pelvis and lower limbs of the spine through the action of squatting with your bare hands, and strengthen the action mode of squating between your legs.
There are common wrong movements, the hip bending angle is too small when squatting, the angle of knee joint bending is large, resulting in kneeling knees, so that the knee joint will bear a lot of pressure, easy to lead to injury, this is the typical flexion of the hip is not enough to bend the knee compensation, the way to improve is to hold a heavy object with both hands, both hands straight forward, while squatting, squatting to the lowest, the hands are completely straight, when getting up, the hands are gradually closer to the body, until the fully straight when the heavy object is close to the body, the action of the upper body and the ground as far as possible to maintain a vertical relationship, Repeat the exercises in this way, you can find that the center of gravity can be better controlled, and the knee joint will not be pushed forward excessively, resulting in injury, so that it can safely and effectively limit the position of the knee joint before and after.
Speaking of the action mode of one-legged squat, taking lunge squatting as an example, the action requirements are that the width of at least one foot is always maintained between the two feet, the legs are bent 90 degrees, the thigh surface is parallel to the ground, the hind legs are straight, the soles of the feet are on the ground, and the heels are raised with force, the hands are turned over, and the balance is maintained on both sides of the body, which is where the action begins. Then the hind legs bend the knees, touch the ground with the knee joints downwards, until the lowest, and then stand up with force, return to the starting position, the range of action is relatively small, the legs are evenly powered, the action must be slow, the heart to experience the front of the thigh of the back side and the sense of force of the hips, the amplitude of this action squat is very low, lock the hips, you can achieve the effect of precise exercise, pay attention to the time of practice, the knee joints do not shake left and right, keep stable, the training method is about 20 slow punches on each side, each exercise can be 5 to 8 groups, after training For the above major muscle groups stretching, the above action standards cannot be completed, or a certain action standard cannot be successfully completed, or the joint can be assessed for pain, or the size of muscle tone or injury needs to be targeted.
If you want to get in shape, get fit and practice.