Abandon traditional weight loss methods! 5 Power Actions to Create Convex and Shaped Body Shapes

Are you still struggling with the lack of significant weight loss results? Perhaps what you need is not stricter dietary control, but a different mindset. Strength training not only helps you burn fat, but also shapes enviable curves. Stop staring at the numbers on the scale, let your body lines speak for themselves.

1. Why is strength training more effective than aerobic exercise alone?

1. Increase basal metabolic rate.

Muscles are the body's "fat burning factories", and for every 1 kilogram of muscle gain, about 50 extra calories are burned per day. This means that even when lying still, your body continues to burn fat.

2. Shaping Tight Lines

Simply losing weight may cause the skin to relax, while strength training can stimulate muscle growth, making the body lines more firm and stylish. The curves with concave and convex shapes are not created through slimming, but through practice.

3. Continuous Fat Burning Effect

After strength training, the body continues to consume oxygen to repair muscles, a process that can last for 24-48 hours. In contrast, the fat burning effect of aerobic exercise stops quickly after the exercise is over.

2. 5 Must Practice Strength Exercises

1. Squatting

This exercise can simultaneously exercise the buttocks, thighs, and core muscles. Keep your back straight, sit backwards with your hips when squatting, and keep your knees below your toes. At the beginning, you can practice with your own weight and gradually increase the difficulty.

2. Hard Pulling

Hard pulling is particularly effective in shaping back lines and hip curves. Pay attention to maintaining a neutral position of the spine, and use the strength of the buttocks and the back of the thighs to lift the weight, rather than using the waist to exert force.

3. Push ups

Don't underestimate this classic move, it can comprehensively exercise chest muscles, arms, and core. If standard push ups are difficult, you can start practicing from kneeling push ups.

4. Pull up

This is the most effective way to exercise the back One of the best actions. At the beginning, you can use elastic bands or auxiliary equipment to gradually improve your ability to complete standard movements.

5. Tablet support

Seemingly static movements can effectively activate muscle groups throughout the body. Keep your body in a straight line and avoid sinking or lifting your hips. The longer you persist, the better the effect.

3. How to Reasonably Arrange Training Plan

1. Training Frequency

It is recommended to conduct 3-4 strength training sessions per week, targeting different muscle groups each time. Muscles require 48 hours of recovery time, so do not train the same area for two consecutive days.

2. Action sequence

Start with compound movements of the large muscle group, and then perform isolated movements of the small muscle group. For example, first practice squats, hard pulls, and then practice small muscle group movements such as biceps lifts.

3. Weight Selection

Choose a weight that can be completed 8-12 times, and the last 2 times should feel difficult but not deform the movement. As the strength increases, gradually increase the load.

4. Common Misconceptions in Strength Training

1. Fear of becoming stronger

Women find it difficult to develop exaggerated muscles due to hormonal limitations. Strength training will only make you tighter and more stylish, without turning you into a 'diamond Barbie'.

2. Only practice the parts you like.

Balanced development of the whole body can avoid muscle imbalance and posture problems. Don't only focus on the buttocks or abdomen and ignore other areas.

3. Neglecting dietary coordination

Strength training requires sufficient protein to support muscle repair. It is recommended to consume 1.6-2.2 grams of protein per kilogram of body weight and distribute it in each meal.

V. Precautions after Strength Training

1. Adequate Stretching

After training, perform 10-15 minutes of static stretching to help relax muscles and reduce soreness. Focus on stretching the main muscle groups trained on that day.

2. supplementing nutrition

Within 30 minutes after training is the golden window period for supplementing nutrition. It is recommended to consume high-quality protein and moderate carbohydrates to help with muscle recovery.

3. Ensure sleep

Muscles mainly repair and grow during sleep. Ensuring 7-8 hours of high-quality sleep can greatly enhance the effectiveness of training. Starting today, pick up the dumbbell and give yourself a brand new body. Remember, a good figure is not achieved through hunger, but through practice. Persist for 3 months, and you will fall in love with the more powerful and confident version of yourself in the mirror.