Men's body shaping plan to get a good figure

A simple little plan will make it easy for you to have a good figure! Becoming beautiful is that simple! Sunshine, beach, bikini beauty... is this your wonderful long vacation life? Wait, wait, wait, what's missing! Of course, your fitness plan cannot be wasted just because of a vacation. In order to have a better chance of winning the beach picking up girls, you should also give yourself more capital, right? This set of fitness plans designed to create a dreamy beach figure is for you.

warm-up

Do 5 minutes of rope skipping practice, it is best to change the speed and range of movement. Do this cycle training 2 to 3 times a week, and rest for 45 seconds after each movement.

● Riding on your back

Lie on your back on the ground, hands behind your head, and lift your head and shoulders slightly off the ground. Bend your left knee close to your chest, while twisting your body to the left, touching your left knee with your right elbow, then restore and change to the other side. Each side is one action, and 20 actions are a group.

prone arm

Lie prone on the ground with one leg straight and your toes pressed against the ground. Bend the other leg upwards naturally and place it on the ground. Hold a mineral water bottle in each hand, alternate push up and down, and hold your legs still. When doing the exercise, pay attention to keeping your back and neck in a straight line. Push up once with both hands is one action, and 15 actions are a group.

Heavy weight lunge squat

Find a box or several boards to pad them together, place one foot on it, take a big step forward with the other foot, and hold a heavy object with both hands on your chest (you can put half a dozen mineral water in your travel bag). Bend your legs at the same time, squat down in a lunge, and then restore. Make 15 movements in a group, and complete a group to exchange the position of your feet.

gliding push-ups

Needless to say, push-ups were learned when I was in middle school. Here's a more difficult push-up: Put a piece of paper or cloth under each palm-to reduce the coefficient of friction. While supporting the body, slowly slide the two hands relative to each other and move closer., then restore your body and hands. How about it, it won't be so easy this time? 20 in groups.

horizontal lifting with load

Stand upright, feet should be shoulder-wide apart, and each hand should carry a bucket of water (the weight depends on individual circumstances). Bend your elbows slightly, slowly lift the bucket to shoulder level in a sideways horizontal position, hold for a few seconds, and then slowly lower your arms. Note: The movements and restoration must be slow, otherwise the exercise effect can only be doubled in half. Fifteen actions are in a group.

single-legged arm support

Find a chair, support your hands on the edge of the chair to support the weight of your upper body, bend one leg and stretch one leg horizontally forward. Use the strength of your arms and one leg to slowly lower your body until your upper arm is parallel to the ground, and then slowly restore. Fifteen movements are in a group, and one group of leg changes is completed.

Lie and lift your legs

In a push-up position, but place both forearms forward flat on the ground, lock the shoulder joints in place, and keep the spine straight. Lift your left leg and right hand at the same time, straighten them off the ground, hold for about 3 seconds, and then restore. Make 20 movements in a group, and complete each group and change the other leg and arm.

Aerobic exercise: skipping rope

As a warm-up before and a relaxation after that, do 5 minutes of rope skipping practice, and it is best to change your speed and range of movement.

If you only have 20 minutes to exercise...

Just do the entire exercise completely, repeating each exercise 12 to 15 times, and taking no more than 20 seconds of rest between each exercise. (Internship Editor: Yi Meihua)