54-year-old Li Ruotong wears the same school uniform as when he was 17 years old! How can I go back to my 17-year-old figure?

Li Ruotong's figure management is really amazing! Put on your 17-year-old school uniform and look like a middle school student! Full of vitality and enthusiasm! Li Ruotong also said that her body shape has not changed much, but her heart is stronger than before.

, who has always loved fitness, often posts photos of herself and photos after exercise on social platforms. Look at Li Ruotong, who is now 54, is wearing a school uniform from the age of 17, but it is still the size of a junior high school student. How strong is this self-control?

Do you want to go back to the body you were 17 years old? Six key points should be kept in mind.

1. Practice strength Strength comes from muscles.

Strength exercise is one of the ways to strengthen the body and create a beautiful body.

Regular strength exercises can make good changes in the human body's morphological structure, physiological functions, biochemistry, etc.

Pull-ups: Mainly develop upper limb strength, and both back and arms can be exercised.

Action essentials: Hold the horizontal bar with both hands and hang the shoulder width and the straight arm, then concentrate the biceps and pull the body upward until the chin is higher than the horizontal bar, and then slowly restore.

Push-ups: mainly exercise chest, triceps and forearm, etc.

Action essentials: prone straight arm support, fingers forward, hands shoulder width or slightly wider than the shoulder, legs straight, toes support feet close together, body straight, head slightly raised. Bend elbow to descend body when two upper arms close to both sides of the body, the body descends to two arms completely bent, pectoralis major muscle contraction force, with chest belt arm to make two arms unbend restore.

Parallel bars arm flexion and extension: the effect is roughly the same as push-ups, but the difficulty is greater.

Action essentials: Bend your arms for support, lift your head and stretch forward, and straighten your trunk forward. In order to keep your body stable, bend your knees and move your shoulders forward. Use the contraction force of the pectoralis major muscles to support both arms, pause for a while, then slowly restore, and repeat.

Supine leg lifting: Mainly exercise the abdominal muscles, especially the lower abdomen.

Action essentials: Lie on a bench or floor, straighten your legs, put your feet together, put your hands flat on the sides of your body, lift your straight legs up to about 90 degrees from your torso, stop for a while, and then slowly restore. To improve the exercise effect, do not touch the ground when restoring.

Parallel bars bend arms and hang legs and lift legs: mainly exercise the lower abdomen.

Action essentials: Hold the parallel bars with both hands, keep your forearms close to the bars, at an angle of about 90 degrees to the upper arm, keep the upper arm close to the side of the body to stabilize the upper body, and hang the lower limbs. Bend your knees and lift your legs up, then slowly descend to restore.

Sit-ups: Mainly develop abdominal strength, especially the upper abdomen.

Action essentials: Lie back on a bench or floor, feet together, bend your knees, and hold your head with your hands or place it on your sides. Contract your abdominal muscles and lift your upper body vigorously, pause for a while, and slowly restore.

2. Speed short distance running plays an important role in improving the reaction ability of the central nervous system and strengthening the body's flexibility, agility, development speed, strength and explosive power.

400-meter variable-speed running: It mainly improves speed and has a good training effect on the gluteus maximus, thigh quadriceps and biceps femoris. The number of times you change gears is determined based on your physical condition that day. Playing basketball and football are also good ways to practice variable-speed running, and they are also of great help to improve sensitivity and reflexes.

Vertical jump in situ: It can not only improve vertical speed, but also improve jumping ability and body coordination, and can exercise the triceps of the calf.

Method: Stand naturally with your feet. Gently bend the knees, half clench your hands, and slightly bend the elbows of both arms to the sides of the body. Jump upwards and vigorously with the strength of your calf and repeat it. Coordinate the swing of your arms when you jump, and touch the ground with your forefeet when you fall.

3. Endurance refers to the human body's ability to carry out muscle work for a long time, that is, the ability to resist fatigue. The role of endurance training is to enhance cardiopulmonary function, increase lung capacity and oxygen uptake, promote systemic metabolism, and enhance physical fitness. In addition, it can improve mental state and improve people's intelligence and emotions. Increase perseverance.

Endurance training can be arranged 1 - 2 times a week for 30 - 45 minutes each time, and should not exceed 45 minutes.

Stepping steps: Stepping steps is a good way to exercise endurance and improve cardiopulmonary function. It is also very effective in improving body coordination.

Action essentials: Step on the steps with your feet one after another, swing your arms in harmony with the rhythm of your feet, and do not include your chest and waist when doing the movements. Maintain continuity.

4. Flexibility Flexibility refers to the ability to move the range and range of human joints during exercise. The better the flexibility, the better the training effect.

Upright body forward flexion: mainly practice body flexibility. Stand upright, bend your upper body forward, and hold your heels with your hands. Ask your legs to be straight and not to bend your knees.

Reverse stretching: You can use a device. Exercise with equipment, fixtures or training partners. The stretching movements are required to be slow and gentle, and should not be done with excessive amplitude, difficulty and intensity. They should be done step by step.

5. Sensitivity refers to the flexibility and responsiveness of the body. Playing table tennis, badminton, basketball, etc. is of great help to improve sensitivity.

6. Dietary strategy: Only by arranging meals can we ensure the nutrition the body needs and ensure the comprehensive intake of nutrients.

Meal plan for the day: Breakfast: whole-wheat bread oatmeal, milk, eggs.

Chinese food: Protein meat. Fish, staple foods such as rice, pasta, vegetables and fruits.

Lunch: Eat bread, milk, and bananas 30 minutes before exercise.

Dinner: Protein chicken. Eggs, staple rice, pasta, vegetables and fruits.

The meal content for dinner and Chinese meal is roughly the same, except that foods with the same nutrients need to be replaced. For example, if the protein is eaten in Chinese meal, the dinner will be replaced with chicken or fish. The same goes for vegetables. Eat different vegetables for two meals. Late snack: bread, milk, bananas.