Get the Devil's Body Easily: Weight Loss Program for Women

Chapter 12 Building an impressive "devil figure" (1)
The face like an angel and the figure like a devil make a woman a messenger of beauty.But what kind of figure is the "devil figure"?How to create a proud "devil figure"?Take action quickly, and you can also have a proud figure.

[-]. What kind of figure do beautiful girls like?

1. What is the standard of "devil figure"

What kind of body shape is a "devil" figure, and what kind of standard is a beauty?
Slender, flat-chested, thin, skinny women have long been in fashion because fashion models have been cast on catwalks and on catwalks with thin, curvy figures.Nowadays, a fit and plump body shape has gradually replaced a skinny body shape and has become a new fashion pursued by people.Women with this figure can not only bear all kinds of burdens in life, but also appear more confident, independent and feminine.

2. The model of "devil figure"
In the 20s, the world's supermodel Cindy Crawford became popular all over the world with her graceful demeanor and good looks.In the 80s, Cindy was still in the limelight, with a feminine charm.

In the 21st century, with the improvement of productivity, the improvement of social management mechanism, and the improvement of work efficiency, people will have more leisure time to participate in entertainment, and the freedom to choose the mode of life will be expanded.American women highly recommend that women have strong bodies, full breasts, round arms, slender waists, and slender legs.It is not difficult to imagine that the bodybuilding female in the 21st century will become a major feature of the times.

Therefore, modern women, don’t forget to lead the trend of the times, breast enlargement and charm, and bodybuilding, so that you can become a beautiful scenery in the 21st century.

[-]. Create a "devil figure"

1. How to create beautiful shoulders

As far as women are concerned, the shoulders are soft but not slumped, straight but not shrugged, round and thick.In other words, women's shoulders should be lower than men's, slightly drawn back, and the shoulder blades and spine support the whole body together.Shoulders are straight, the back can be dignified and generous, and the chest can be well-proportioned, outlining the feminine lines.

If you want to have soft and straight shoulders, you must insist on daily care and exercise in order to lose excess fat.You can do it like this:

(1) When working during the day, lift your shoulders to your ears every two hours, stop for a few seconds, put them down gently, and repeat 10 times;
(2) Standing in the office, stretch your arms obliquely in the air, then draw them down, cross your arms behind your back, tighten your shoulder blades, repeat 10 times;
(3) When lifting heavy objects, try to divide the weight evenly between the two arms, slightly bend the forearm, and use the biceps to reduce the burden on the shoulder blade;
(4) When writing, typing or doing work, the work should be placed at the level of the chest, not too high or too low, so as to avoid shoulder fatigue;

(5) Avoid bending over to carry heavy objects, and do not use only one side to carry heavy objects.

(6) In order to protect the shoulder skin, take a bath every day and do the following massage:

a.Massage the arms first in turn: massage from bottom to top while pinching, then pinch the arms until the shoulders;

b.Then massage the shoulders: first lightly knead the skin between the shoulders, then pinch back and forth, lift the muscles while pinching, find the pain points, press them with your fingers, and shock the pain points;
c.Finally, use the palm of your hand to stroke the entire shoulder, along the arm to the fingertips, and alternately operate on both sides;
d.If there is another person to do it for you, you can follow the above procedure and do it on both sides at the same time, and the effect will be better.

e.The arm muscles and the shoulder joint are important parts of the human body that bear the load.

2. How to build a straight back

Crucial to the toning of your entire body is a toned back.How does a woman's back count as bodybuilding?Straight, flat, soft, wide at the top and thin at the bottom, flat shoulder blades, and slightly protruding muscles on both sides of the spine, this is the standard woman's back.Westerners like to call the back the "tree of life". The spine and the muscles on both sides support the entire body building. The spinal cord that directs the nerves of the whole body is in the vertebrae, and all systems of the human body are controlled by nerves.Therefore, once the back is out of balance, the whole body will be affected by it.Our emotions are also expressed through the back. For example, when you are restless or frustrated, your back will be stiff and straight, and when you are afraid or shy, your back will be bent and hunched.

If you want to have a healthy back, you must pay attention to living hygiene, do exercises, breathe evenly and powerfully, sit upright, stand upright, relax your mind, and be happy.Specific suggestions are as follows:
(1) Pay attention to your sitting, standing and walking posture at any time, don't hunch your back, and don't stick out your chest;
(2) Before getting up in the morning, stretch your limbs, soothe your lower back, and then move your feet under the edge of the bed to stand up your muscles; don’t use your waist too hard;
(3) You can do this exercise when taking a shower: tighten your abdominal muscles, clamp your buttocks, and flush your back muscles with water.At the end, rub your back and waist vigorously while taking a deep breath;
(4) When brushing your teeth and putting on makeup, try not to bend over, you can do it while sitting;

(5) The clothes should be fat and thin, leaving room for the waist; the belt should not be too tight, and the bra should be loose and moderate. Denim underwear is not good for your waist and back;
(6) When driving out, you must sit upright in the seat and don't get stuck in the chair.If it is a long-distance trip, you might as well get out of the car for a walk every once in a while to relax your body and lower back;

(7) In the office, it is best to use a harder chair with your back attached to the back of the chair and your feet flat on the ground.Try not to use swivel chairs, and don’t twist your body to get things behind you. Violent twisting will damage the intervertebral disc;
(8) Typing or working in front of the computer, no more than 1 hour, you should take a 10-minute break to relax your neck and back muscles.You can fold your arms flat on the table, lower your forehead to your hands, and take a deep breath;

(9) In the evening, relax your emotions and muscles. You can take a relaxing hot bath and wear loose indoor clothes. If your back feels tired, you can lie flat on the carpet, draw your legs, and stretch your arms behind your head , take a deep breath, repeat for five or six minutes;

(10) The bed should be hard, and you can lie on your back or side, do not lie on your stomach, and avoid bending your waist;
(11) When exercising, if you feel pain in your lower back, you must stop this movement;
(12) Keep a straight back when doing anything, for example, when making the bed, you can bend your knees instead of arching your back;

(13) When exercising, always pay attention to the correct posture of the back: neck straight, back straight, head straight, especially when running, be careful not to bend over and bow your head;
(14) If your back hurts, don't twist your back violently, and don't just let someone who doesn't know how to massage massage you;
(15) Do not lift heavy objects beyond your reach with your arms or shoulders.

(16) Self-massage the root of the back every day, the specific method is as follows: Sit on the stool, stretch your hands behind, stick the back of your hands to the sides of the waist, first massage up and down the column bone or rotate for a while, then massage the waist, and finally massage the arms department.

You can also ask someone to massage your back, as follows:

a.From bottom to top, slide and press five or six times repeatedly, the movement should be slow and continuous, without raising the head;
b.Massage the muscles around the shoulder lunate bone, and you can also pinch the muscles to achieve the effect of stimulating and relaxing the muscles;

c.Finally, gently beat the muscles of the whole back with your fists, from bottom to top, especially along the sides of the spine, knocking and shaking to eliminate fatigue.

3. How to create rounded arms
Plump and beautiful arms are a must for a woman with beautiful lines and elegant demeanor.

Women's arms should be slightly backward and droop naturally and calmly. It not only outlines the beauty of women's lines, but also makes the breasts more plump and charming.Furthermore, women have one more muscle on the outside of their upper arms than men, which outlines the graceful curvature of women. It cannot but be said that when God created women, he noticed that round arms are an indispensable part of beautiful women.Anyone can imagine how terrible it is to have plump breasts and arms that are like sticks without round curves.Therefore, the arm line is an indispensable part of the curvaceous figure.For women, having attractive arms is especially important.

Here are several kinds of female arm bodybuilding gymnastics, I hope it will be of great help to you.

(1) One of arm calisthenics
This women's arm aerobics was designed by American bodybuilding star Linda Currie.You can hold dumbbells, books, or cans, and repeat each movement 8 times.

a. Arm flexion and extension.Bend one leg slightly, stand upright with the other leg, hold a dumbbell in each hand, and stretch your arms straight over your head.Then bend back and straighten.

b. One-arm flexion and extension.Same as a, but hold the bell with one hand, and put the other hand against the elbow of the arm holding the bell, keeping the upper arm in a stopped state.Both hands can be exchanged. ,
c. Straight body extension.Holding a dumbbell in each hand, raise your arms obliquely back, palms facing each other.Slowly bend your elbows and lift the bell to the sides of your chest, then straighten and restore.

d. Bending and stretching.Bend, hold dumbbells with bent arms, go, restore.Bend your upper body forward to be equal to the ground, with your knees slightly facing each other with your palms facing each other.Arms extended back to level with the ground.

e. Push-ups stretch prone.Hold a dumbbell and straighten your arms, with your palms facing each other, and lift your arms up 20 cm as much as possible to restore.

f. Overhead lift.Lie on your back, lift the dumbbells with both arms, then slightly bend your elbows and slowly put the dumbbells above your head so that the dumbbells touch the ground slightly.

g. The "bomb" on the nose.Lie on your back with your legs bent, lift the dumbbells on your arms, palms facing each other, slowly bend until the dumbbells lightly touch your cheeks, restore.

(2) Arm Calisthenics II

a. Sit flat on a bed or chair, keep your back vertical, and lift an object weighing 1-2 kilograms with each hand, which can be a thick book or a tin of canned food.Then slowly rotate the arm to the back of the head through the ear, until it can no longer go back, and relax.Repeat 5 times.

b. Sit on the ground, hold both ends of a small stick on the back with both hands, and do the lifting and lowering movements 30 times without bending the arms.

4. How to create a slim waist

Bust, waist, and hip (collectively referred to as measurements) are important parts of curves and bodybuilding. The measurements not only have an appropriate proportion to the body length, but also have an appropriate proportion between the measurements.The beauty of the body requires that the bust and hips be larger than the waist, that is to say, the waist should be thinner.Bodybuilding is especially important for women.

The standard of waist bodybuilding should be: the waist is moderate in thickness, free to move, soft and elastic, making the appearance of the human body beautiful and slender.

To do this, you must take regular physical exercise and pay attention to your diet.Some people usually do not pay attention to physical exercise, coupled with excessive nutrition, resulting in excessive accumulation of subcutaneous fat in the waist, muscle relaxation, resulting in a bloated appearance and affecting the beauty of the body.Therefore, young people, especially women, should pay attention to waist exercises on the basis of comprehensive physical exercise, so as to enhance the tension and flexibility of psoas muscles.If the waist is too thick, as long as you keep exercising and reduce food calories appropriately, you can become slim.At the same time, insist on doing waist aerobics.

(1) One of waist aerobics
a. Twisting movement.Stand with legs separated left and right, first twist the upper part of the body to the left, and at the same time swing the left arm sideways and the right arm forward.Then do it in the opposite direction for a total of 10 times.

b. Low back muscle exercise.Kneel on the ground with two legs, first put the left arm on the ground, swing the right arm from the chest to the side, and at the same time turn the upper body to the right and inhale.Then return to kneeling, exhale.Then change to the right arm to support the ground, repeat 10 times.

c. Leg press exercise.Do not bend the left leg support, lift the right foot and place it on the object, hold the leg supported on the ground with both hands, bend the upper body forward on the right leg, and then lift it up, touching the leg as much as possible when bending forward.Alternate legs to do 5 times.

d. Upper body lateral flexion exercise.Take a step to the left with your left foot, bend your upper body forward, lift your arms up and down sideways, and circle your body around the big ring from left, back, right to front.Then do it in the opposite direction and repeat 5 times.

e. Knee jumping exercise.Take a small step with your left foot to the side, bend your right leg and lift it up, while turning your upper body to the left, and swing your arms naturally to the left.When jumping, the leg should be straightened, the other leg should be bent and raised flat, and the front foot should be used to land easily.Repeat 10 times in both directions.

Persist in doing this set of calisthenics, which will make your waist slim and elastic.

(2) Waist Aerobics II
a.Lie on your back, put your hands behind your head, and bend your knees.The legs fall to the right one after another, touching the ground as much as possible, but the back cannot leave the ground.Change direction and do 1 more time.

b．仰卧，两臂伸直。先向右滚动1-1．5米，再向左滚动。可重复3-4次。

c.Lie on your back, raise your arms sideways, and lift your legs slightly with your knees bent.Turn your legs to the left at the same time, try to keep your knees on the ground, and do it again in another direction.

d.Straighten your legs, first transfer your knees to the left and land on the ground, then change direction and do it again.

e.Put the abdomen on the square stool, lie prone, fix the feet, bend the elbows with both arms, and place the arms behind the head.Turn your body to the sides, keeping your elbows as far back as possible.

f.The preparatory action is the same as above, pay attention to the drooping of the torso and head, turn left while lifting the upper body, and try to look at the ceiling as much as possible.After the reduction, change the direction and do it again.

g.The preparatory action is the same as above, turning your head left and right.

h.Sit on a stool with your feet fixed and your hands behind your head.The bird leans back, sits up, and sits up again, repeating 5-6 times.

i．Stand with your back against a door or wall and attach shoulder-width rubber straps to the wall.First hold one end of the rubber bar with your right hand, turn your body to the left, and then switch hands to do it, the direction is opposite, and the movement is the same.

j.Lie on your back, stretch your hands forward, lift your legs as much as possible and lower them slowly.Do 4-6 times.

This set of calisthenics is very beneficial for psoas muscle training.

5. How to create a flat belly

The abdomen is an important part of a woman's body.The abdominal muscles are tight and elastic, making the body appear light and slender.A big belly can give people an uncomfortable feeling.A person who is considered overweight by the standard algorithm may not actually look fat at all.Professional soccer players are a good example, most of them are overweight, but they don't look obese, mainly because most of their weight is muscle tissue, only 10% Body weight is fat (according to the proportion of men's body tissue, the weight of fat is about 15%), so they are not obese although they are overweight.

In other words, a person who is not overweight according to standard calculations may also appear obese, because under the same weight, the volume of fat is three times that of muscle.

Therefore, if you want to have a standard figure, you have to stick to bodybuilding.The so-called abdominal bodybuilding is to eliminate the excess fat that is most likely to accumulate in the abdomen.There are several methods:

(1) Carry out effective exercise
Because the method of unrestricted dieting and corset will not only fail to strengthen the abdominal muscles, but will affect people's health instead.Therefore, you should take part in more effective exercise, and do half an hour of whole body exercise every day, such as running, climbing, cycling, swimming, playing ball, etc., which can reduce abdominal fat.

(2) Appropriate diet
Eat less sugar, starchy food, animal fat, etc., and eat 7% full every day when dieting, but pay attention to protein intake.This can promote the consumption of body fat.

(3) Do abdominal aerobics

a.Sit cross-legged, holding a heavy object behind your head.Lift the object to the head, exhale and tighten the abdomen at the same time; relax the upper arm, then put the hand back behind the head, inhale at the same time, relax the abdominal muscles, and repeat 8-12 times.

b.Keep your ankles close together, lie flat on the mat, and keep your feet fixed.Stretch your hands on top of your head, sit up vigorously, touch your toes with your hands, and then slowly fall back.Do it 10 times.

c.Hold the door frame with both hands, let the body hang in the air, then forcefully retract the abdomen, straighten the legs and lift up, making the legs and the torso form 90, stay for a while and then slowly lower down to recover.Repeatedly do 5-10 times.

d.Stand naturally, gently press the abdomen with the left hand, and put the right hand behind the head.Slowly inhale the abdomen, while pressing the abdomen inward with the left hand, hold the breath for a while, and then exhale, so that the abdomen gradually relaxes and arches forward.Do it 10 times.

6. How to create a charming buttocks
The breasts are the focal point of the upper body, while the lower body focuses on the buttocks and thighs.The round and protruding buttocks are full of feminine curves, which makes people feel the great charm of women.

In the past, people only emphasized the plump breasts, and paid little attention to the round and elastic buttocks.In fact, plump and round buttocks occupy an important position in a woman's figure. The impressionist master Renoir in the 19th century once painted countless nudes, and each nude's plump buttocks are amazingly painted: white, gorgeous, and burning.In his paintings, there is no beautiful woman with "poor" buttocks, and he believes that such women are real women.

The shape of women's buttocks can be roughly divided into four types, namely upturned type, standard type, drooping type, and flat type.From an aesthetic point of view, the most beautiful is the first type, and the buttocks of black female athletes are almost all the "extreme" of this type. The "sagging" type is unattractive, and the flat type lacks charm.

A healthy buttocks should be round, thick and elastic, upturned and almost spherical, and the shape varies from person to person.Unsightly appearance generally includes: flat type: no back warping, too little fat, and underdeveloped gluteal muscles; sagging type: excessive fat below the buttocks, which looks bloated; hypertrophic type: common in obese people, fat accumulation in the buttocks, bloated and ugly.

The common method of beautiful buttocks is to exercise reasonably and effectively.

(1) Efforts to shape plump buttocks

The following points should be paid attention to in daily life:

a. Do as many pelvic swings as possible during the day, slow and gentle, do not swing too fast or too fast, so as not to sprain the waist muscles;
b. Insist on walking for at least 1 hour every day, and you can alternate between urgent and urgent;
c. The posture should be correct when sitting, it is better to sit on a hard stool;
d. Don't take the elevator up and down the stairs, stick to walking;

e. The most effective way to prevent fat accumulation is to pay attention to your diet and avoid fatty foods;
f. The method of self-massage is as follows:
(a) When taking a warm bath every day, massage the entire waist, buttocks and thighs more vigorously;

(b) Then use your fingertips to press the side of the sacrum and massage until the buttocks. You should use force to massage the bottom of the buttocks for a while, so as to relax the muscles of the buttocks and thighs and reduce the accumulation of fat;
(c) followed by a gentle massage of the thigh and upper thigh muscles;
(d) Finally, pinch the skin and flesh from the waist to the upper thigh to promote blood circulation and reduce fat.

(e) Be very careful not to use excessive force when massaging, pressing or pinching, and the movements should not be rough and violent, so as not to damage the skin and capillaries.

(2) Aerobics to round the buttocks

The gluteus maximus is located under the skin of the buttocks, originates on the ilium, sacrum, and coccyx, and inserts on the femur.Its main function: to maintain the upright posture of the human body.This set of buttocks aerobics is divided into 3 sections, each section is 4X8 beats, which is beneficial to the bodybuilding of the buttock muscles and will greatly help you to have a beautiful and round buttocks curve.

a.The first section: top hip movement.

Lie on your back with your legs bent at 90°.In beats 1-4, forcefully lift the buttocks and push up the buttocks and upper body. In beats 5-8, bring the knees together, and slowly lower the buttocks to restore.

b.The second section: Split the waist and clamp the hips.

俯卧屈臂，头枕于臂上。第1-2拍勾脚面后举腿，第3-4拍勾脚面分腿后举腿，第5-8拍绷紧脚面双腿作上下交叉2次。

c.The third section: Kneeling and kicking exercise.

Kneel on your knees and sit with your upper body behind.In beats 1-4, straighten your left leg and kick back and up; in beats 5-8, straighten your right leg and kick back and up.

(End of this chapter)