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

Chapter 14 Building an impressive "devil figure" (3)
(3) When standing, straighten your back and lift your anus, and draw your abdomen to lift your Qi. At this time, you can feel the contraction of the anus. Regular practice can help to contract and firm the buttocks.

(4) When going upstairs, try to take the stairs instead of the elevator. When climbing the stairs, raise the buttocks slightly to exercise the buttock muscles.

(5) Reduce the intake of animal fat.Eating too much cream or cheese will also accumulate fat in the lower body, causing the buttocks to sag.

(6) Eat pumpkin, sweet potato and taro frequently. These vegetables are rich in cellulose, which can promote gastrointestinal motility and reduce fat accumulation in the buttocks.

(7) Eat more fish. Fish is not only lower in calories than meat, but also rich in protein, minerals, vitamins and DHA, which can promote metabolism and consume body fat.

3. Three rules for creating beautiful buttocks

Building a beautiful buttocks is not only about exercise and habits, but also some rules that need to be mastered:
(1) Beautiful buttocks diet

If you want your buttocks to be strong and avoid sagging and sagging, the first dietary principle is to reduce the intake of animal fats.Eating too much butter or cheese will not only make the blood more acidic and make people prone to fatigue, but also accumulate fat in the lower body, causing the hips to sag. Therefore, it is best to use original plant-based protein such as soybeans, or low-calorie and nutritious Abundant seafood is the main course.

Try to replace animal fat with corn oil, olive oil and sunflower oil. They all contain a lot of unsaturated fatty acids, which can make you look beautiful and healthy.

Eat more fish: Fish is not only lower in calories than meat, but also rich in protein, minerals, vitamins and DHA, which can promote metabolism and consume body fat.

Drink plenty of water: Water removes metabolic waste and prevents swelling.Experts recommend drinking one to two liters of water a day, and only pure water!The so-called "fruit water" will make you unknowingly eat unnecessary additives.

(2) Beautiful buttocks cover up the eyes

In order to beautify the buttocks and present the effect of improving and tightening, it is necessary to make good use of trousers.According to different hip types, the selection principle of trousers is as follows:

Those with large buttocks: choose long trousers with a deep crotch to cover the entire buttocks and modify the waistline.Don't choose trousers that are as small as possible, so as not to squeeze out the fat and make it more unsightly.

Sagging buttocks: usually the fat of the thighs will also sag, so when strengthening the shape of the hips, the thighs must also be considered.Choose breeches with a strong fabric and supportive fabric.

Flat buttocks: The main disadvantage of this type of buttocks is that the curve between the waist and the buttocks lacks a sense of three-dimensionality, so you must wear underwear with pads to look upright and stylish.

Jeans make a big contribution: Certain styles of jeans are specially tailored from the hip to the thigh, which can show the effect of lifting the hip and making the legs appear more slender.

(3) Get rid of cellulite

The so-called cellulite is that when the fat cells increase faster than the consumption speed, and then encounter metabolic disorders, too many fat cells will accumulate in the subcutaneous tissue of the skin, and the reaction will be uneven on the skin surface, just like orange peel. The phenomenon.

If you want to avoid or solve the existing cellulite phenomenon, you can do it from the inside out.The internal aspect is of course a healthy diet and regular work and rest, and at the same time drink plenty of water (note: it must be colorless and tasteless pure water).Water can remove cellular waste produced in the body through perspiration and urination, making microcirculation healthy and smooth, and normalizing lymphatic drainage.If the detoxification function of the lymphatic system is impaired, it will cause fat cells to increase and cause local swelling.

Six, three muscle training

1. How to arrange the exercise sequence of muscles

(1) Large muscle groups should be practiced first
The muscles of the legs, chest, and back are large muscle groups. The exercises of these muscle groups need to use heavier loads, otherwise it is difficult to achieve results.So, when you are energetic and able to overcome heavier loads, train these muscle groups first.If you wait until the end of the training session to train these muscle groups, you will be unable to do what you want, the effect will be greatly reduced, and even injury accidents may occur.It is much better to complete the exercises involving more muscle groups first, and then complete the exercises of single muscles.Because the use of smaller weights does not affect other muscle groups when practicing a single muscle, but the single muscle itself can obtain a large stress stimulus.

(2) Alternate training by turns

The so-called "alternate rotation" training means that the same muscle should not be practiced continuously.Muscle groups that are practiced alternately can recover to a certain extent after each exercise, so they can relatively bear a greater load during the second exercise.Since the development of muscle strength and volume is closely related to training intensity, alternating exercises are more conducive to the growth of muscle volume and strength.For example, in bench press and tricep press exercises, the triceps are the prime mover.Practitioners do the triceps push-down exercise immediately after the bench press, which can overcome the resistance of 30 kg.If he completes a set of standing elbow flexion and extension exercises between sets of exercises, he can overcome 34 kilograms of resistance when doing push-down exercises, because the tired triceps have received some recovery.If the trainer intends to continuously stimulate the same muscle, he must pay attention to the fact that the recovery interval must be sufficient.

2. Chest muscle exercise
(1) Flat bench press: The exercise part is the pectoralis major muscle, and at the same time, it can reduce the excess fat accumulated in the breast and enhance its elasticity.

(2) Inclined bench press: The exercise parts are the clavicular part of the pectoralis major and the deep pectoralis minor, and it helps to expand lung capacity.

(3) Lie on your back on a bench or a wooden board, and the angle of the reclining board is 45-60 degrees.Bend the elbows and hold the dumbbells on the two breasts, the upper arms are naturally separated, the muscles of the lower back are tightened, and the chest is straightened up.Inhale and contract the chest muscles, extend the arms, and raise the dumbbells until the arms are fully extended.After a short pause, exhale and drop the dumbbells back to their original position.Do this action continuously, keeping your chest up.

(4) Supine arm pull-up, training parts: latissimus dorsi, deltoid and shoulder joints.

(5) Lie on your back on the bench, hold the dumbbells on your legs with your straight arms, tighten your back muscles, hold your chest up, hold your breath, and slowly lift your arms along a semicircular arc and then lower them until they are in line with your body position straight line.Exhale slightly, while inhaling, restore your arms along the original arc, exhale, and continue to do this action.

(6) Chest expansion on the back: The exercise position is roughly the same as that of the bench press, but it has a better effect on fully stretching the pectoralis major muscle and expanding the chest cavity.Both supine and reclined.

The position is similar to the bench press.Hold the dumbbells with both fists facing each other and straighten upwards, take a deep breath, hold your breath and slowly stretch your arms down to about 120 degrees on both sides to fully open your chest.Then contract the brain muscles and return to the ready position.Do this continuously.

(7) Push-ups: There are many exercise parts, mainly pectoralis major, upper arm and forearm muscles.

Put your hands shoulder-width apart, lie on your stomach, the fulcrum of your hands is later than the vertical line of your shoulders, straighten your legs, support the ground with your toes, raise your head, tighten your waist, and tighten your abdomen.Exhale, bend your arms at the same time, lower your body, pay attention to the shoulders should be in front of the palms, the abdomen should always be tightened, and the chest should not be retracted.Do this continuously.

When starting to do this action, due to the weak strength of the chest muscles and arms, the hands can be practiced on an object with a certain height first, and then practice on the ground.To increase the difficulty, you can also practice with the feet raised or the dumbbells strapped on the back.

The exercise of chest muscles is a gradual process, and the most important thing is perseverance. Only after a certain amount of physical strength can we get good results.

The weight of dumbbells should also be determined according to physical strength. You can choose 1-1kg at the beginning, and then gradually increase the weight of 5-0.5kg 1-1 times.Exercise every other day, 2 minutes to 30 hour each time, do 1 groups of each movement, 3-10 times in each group.After a few months, increase the amount of exercise according to the situation.

If exercise is in the morning, it should be before breakfast; if it is in the evening, it should be two hours before going to bed; exercise can be done 1 hour after meal, and eat 30 minutes after exercise.

3 ways to exercise your abdominal muscles
([-]) Abdominal muscle method

a. Sit with legs straight, put your hands on both sides of your body, pay attention to your toes turning inward, and breathe in slowly.

b. First lift the left leg up, while exhaling, while exerting force on the toes, and stretching outwards.After exhaling, take a short rest, and then repeat the same action, [-] times each on the left and right sides.

([-]) Burn belly fat

a. Sit with legs straight, while exhaling, slowly lean your upper body forward as far as possible, and stretch your hands forward as much as possible.

b. Maintain the posture of "[-]", and slowly fall the upper body back (if the speed of the fall is too fast, you will not be able to feel the changes in the abdominal muscles), at the same time slowly inhale, and keep your hands straight forward.

c. This set of movements is completed when the upper body is flat on the floor.

4. How to exercise the back muscles
(1) Back muscle training

a. Stand with your legs shoulder-width apart, straighten your hands and clasp them behind your back, and slowly inhale.

b. While exhaling slowly, cooperate with the movement of the scapula and head.

c. Inhale, and relax the whole body.

Repeat the above [-] steps [-] times.

(2) Tighten the waist muscles

a. Lie on your back, bring your knees together, and bend your knees to [-] degrees.Place your hands under your head and inhale slowly.

b. While exhaling slowly, lift the upper body up as much as possible, and keep it for [-] seconds. After exhaling the air completely, return to the "a" position and repeat [-] times.

[-]. Partial slimming skills,

1. Arms and shoulders
(1) Back of arm

Action 3: Standing or sitting, holding a dumbbell (5~2 pounds) in the right hand.The right hand is bent behind the head, drooping as far as possible, and then pulled up.Repeat this action 10 groups, [-] times each.Alternate left and right.

Action 2: Sit on a chair, put your hands on your hips, then use the strength of your arms to move your hips to the ground, and then lift them to the chair.Repeat the action 20 sets, [-] times each.

(2) Front side of the arm

Action 3: Stand upright and keep your back straight.Holding dumbbells in both hands, repeat the lifting and lowering action for 20 groups, [-] times in each group.

Action four: push-ups.Needless to say, everyone can follow the picture demonstration, 2~3 groups of 10 times.

(3) Shoulder movement

Action 2: Fly the bird sideways.Stand with your feet slightly apart.Holding dumbbells in both hands, slowly lift them up to shoulder level, then lower them down.Repeat this action for 15 sets, [-] times each.

Action 2: Hold the bell and lift it up.Stand with your feet slightly apart.Hold the bell in both hands, keeping your palms facing forward.Lift up, put down.Repeat this action for 15 sets, [-] times each.

2. Waist and abdomen

(1) Waist

Action 2: This action is a bit difficult.Lie on your side on the floor with one arm bent, supporting your body on your elbow, with your forearm forward.Keep the body straight, and then force the waist down, so that the whole lower body touches the ground, and then pull up.Repeat this action for 20 sets, [-] times each.

Action 3: Stand with your feet shoulder-width apart and your arms open horizontally.Then twist your waist down, touch the instep of your left foot with your right hand, stand upright, and switch to your left hand.Repeat this action for 10 sets, [-] times each.

(End of this chapter)