What are the basic movements of body training? What are the methods of body training?

Girls need to have a good body shape to look good in temperament. People who dance ballet or Latin dance have better body shapes. They are very elegant when walking among the crowd, so it is very important for girls to practice their body shape.

1. Backbend

Action steps: Hold the bar with your right hand, open your left arm forward and raise it above your head. Bend your waist backward, try to keep your shoulders flat, and tighten your back.

Exercise area: back muscles, which can stretch, open shoulders, straighten chest and broaden back. It is recommended that people with bad habits of holding their chest should practice more.

Movement errors: The neck is not straightened, the back is relaxed, and the spine is not exerted.

2. Leg press

Action steps: Hold the handle with your right hand, put your right leg on the handle, straighten your knees, straighten your back and press down, making sure your body is aligned.

Exercise part: stretch the leg ligaments to make the legs more slender.

Movement errors: knees bent, feet not straightened, back bent.

3. Squat

Steps: Hold the handle with your right hand, stretch your left hand diagonally downward, put your heels together, and open your toes to form a straight line. Squat down, open your knees toward your toes, and push your hips forward.

Exercise area: Stretches the inner thigh muscles.

Action mistake: bending your knees forward when squatting is harmful to the knee joints.

4. Ground-touching dance

Steps: Stand up, stretch your right foot forward, and touch the ground with your toes. Open your right hand to the right side of your body, and stretch your left hand forward in front of your body, forming a semicircle. Pay attention to tightening your abdomen, straightening your chest, and looking diagonally downward.

Exercise part: Tighten the abdomen to show off slender legs and straight back, which helps to develop a beautiful body shape.

Movement errors: bent knees, hunched back, and too loose abdomen.

5. Leg twist waist

Steps: Sit on the ground with your legs straight, bend your left leg, and place your left foot close to your right calf. Keep your back straight and twist your waist to the left and back.

Exercise area: Eliminating fat around the waist helps maintain a correct upper body posture and trains you to have a beautiful figure with a nice waist.

Movement error: Relaxed back, right leg bent.

1. Stand on one leg. Stand on one leg can improve balance and stability. Long-term training can reduce excess fat and make the body slimmer. Stand on one leg can be performed alternately with the left and right feet, for 5 minutes each time. Put the toes on the Sanyinjiao point, lift the arms up with force, and keep the whole body vertical.

2. Arms to the sky. Arms to the sky is a set of rotation movements. By turning left and right and raising up, you can reduce fat on the waist, abdomen and limbs and enhance the flexibility of the body. First raise your hands to the upper left side, then lower them and raise them forward, then lower them and raise them to the upper right side, and do this 25 times.

3. Balance training. Balance training is a set of movements to maintain stability. With one leg supporting the body, keep both arms parallel and the body parallel to the ground as much as possible. Balance training can enhance the strength of leg muscles and train the body's coordination and balance ability. Stand alternately on the left and right legs, and maintain the balance posture for 5 minutes each time.

4. Physical exercise is a gradual process. You should pay attention to the accumulation of sensation and the development of toughness. Only by doing each movement well can you become more proficient and have a slim body. In daily training, avoid excessive movements and insist on being flexible. Body training is a process of developing toughness. Only by insisting on this can you increase your benefits.

1. Can improve the nervous system and brain function

Physical training is a kind of stimulation to the body by the external environment. It has the characteristics of continuity, coordination, speed and strength, and puts the body in a state of motion. In this state, the central nervous system will mobilize various organs and systems at any time to coordinate and cooperate with the work of the body. In addition, physical training requires that the movements must be done quickly and accurately, and must be completed under the command of the brain. The brain is the advanced part of the central nervous system. During physical training, the brain, spinal cord and peripheral nerves must establish a rapid and accurate response reaction, and the brain must correct wrong movements at any time and store information on fine movements.

2. Can improve the function of the cardiovascular system

The cardiovascular system is composed of the heart and various blood vessels. It is a closed pipe system powered by the heart, that is, the blood circulation system. Body training is completed by the motor system and muscle movement. The motor system consumes a lot of oxygen and nutrients when working, and also excretes a lot of waste. When consuming, it needs to continuously replenish and supply a large amount of fresh oxygen and nutrients. This heavy task can only be completed by the closed pipe system in the body - the cardiovascular (circulatory) system. During strong muscle exercise, it can reach 5-7 times the resting state, which puts the myocardium in a state of intense contraction. Frequent stimulation will make the myocardial fibers thicker, the atrium and ventricle walls thicker, the heart volume larger, and the blood solubility increased, thereby increasing the strength of the heart.

3. Correct body shape

Everyone's body has its own unique charm. How can we discover the unique strengths of our body and make up for its weaknesses? Why can't the numerous training courses and traditional training methods, such as aerobics, yoga, and equipment, really change the defects of our body? Can't we really change the sagging hips, loose body fat, thick waist, and the curvy measurements that are not exquisite and prominent? How can we change the problem that some skinny beauties only have a flat waist and can't show the "S" shape? In fact, it is impossible for us to fully meet the standards of modern models from the moment we are born.

Body training is a beautiful and elegant fitness program. It mainly combines basic dance exercises with ballet, classical dance, folk dance, etc. to achieve the purpose of shaping people's beautiful body shape, cultivating elegant temperament, and correcting incorrect postures in life. Body training comes from Western traditional culture, with a strong traditional cultural and artistic performance of ballet. Body training is highly artistic and deeply attracts a large number of art lovers. It has a strong appeal and vitality.