Novice shape training, you can develop a good figure even if you have no foundation

A good figure is not innate, we can get it through acquired shaping training. A good figure is not just about weight reduction, but about shaping of various parts of the body. So we can do shaping training after losing fat to a certain level. So what do you think novice shape training can be done? This can also be done with zero foundation. Let’s go to the fitness knowledge to take a look!

Action 1: Straight arms support the body (16-20 times)

Bending over, your arms are located directly under the shoulders to support the body, your elbows are slightly bent, your back is straight, and your legs are stretched back and forth. Keep your back straight, open one arm to the outside, and at the same time to the side Turn the body until the upper arm is in the same straight line, and then restore the opposite direction after stopping, and then complete the other side of the action.

　　Action 2: Support bird-like stretching (16-20 times on both sides)

　　Kneeling posture, one arm supports the body, slightly bent the elbow, the opposite knee is on the ground, the other arm is straightened forward, and the other leg is lifted back upward. Keep the back straight, the non-supporting leg is raised to the knee, the non-supporting arm bends the elbow as close to the knee, and the back is arched upward, stop the apex, and then the arms and legs are stretched in the opposite direction at the same time.

　　Action 3: Squat left and right (16-20 times)

Stand with your feet together, and your waist and back Stand straight, tighten the core, clench your fists in front of your chest. Keep your back straight, step one leg to the side until your feet are slightly wider than your shoulders, then sit back and squat, until your thighs are parallel to the ground or slightly lowered, and then get up, and take one leg to retract and restore it while getting up. After standing firmly, step one leg to the other side and squat again.

　　Action 4: Support and lift the legs and draw an arc (16-20 times on both sides)

　　Bent over, support your arms directly below your shoulders to support your body, elbows slightly bend, kneel on one knee, and the non-supporting legs are stretched backwards. Keep your body stable, keep your back straight, lift the non-supporting legs upwards until the apex of the movement stops and then falls inward. Then lift it back up again and fall to the outside. Pay attention to keeping your back straight throughout the movement. Except for moving your legs, keep other parts of your body as fixed as possible.

　　Action 5: Kneeling push-ups + support and lift hips (16-20 times)

　　Bending, kneel on the ground, arms are located directly under the shoulders to support the body, and elbows are slightly bent. Back straight, bend elbows down, and then straighten your arms to restore. After restoring, your knees are off the ground, and your hips are raised in the direction until your upper body is on the same plane as your arms. After stopping, restore in the opposite direction, and do push-ups again.

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