To build a male model figure, gyms have become popular in modern society, and shaping a good figure is also the pursuit of many people. Male models pay attention to several aspects in this world, not only the figure, but also how the figure of male models is shaped in many advertisements. Come with me and see how to shape a male model.
Create a male model figure 1 1, stand and squat.
Take a standing posture, with your feet shoulder width slightly outward about 45 degrees, your hands inserted into your waist, and your knees, feet and shoulders naturally face forward.
Keep your back straight and your abdomen tight. When inhaling, the buttocks squat down to the thighs, parallel to the ground. When exhaling, return to the ready position.
Hold for three seconds and repeat the action 15 to 20 times.
2. lateral lunge
Take a standing posture, with your feet wider than your shoulders and your hands inserted at your waist.
Keep the center line of the body during the movement. When inhaling, the buttocks squat down to the right, and when exhaling, return to the preparation posture.
Pay attention to keep your back straight, keep your knees below your toes, and alternate actions 15 to 20 times.
3, abdomen
Lie on your back, bend your knees and cross your shoulders.
Keep your upper back off the ground when exhaling, and return to supine position when inhaling.
Keep it steady during the movement, keep the neck on the natural extension line of the body for three seconds, and repeat the movement 15 to 20 times.
4. Bridge type
Lie on your back, bend your knees and put your hands at your sides.
Move your hips off the ground, slowly lift your hips when exhaling, and return to the ready posture when inhaling.
Pay attention to the abdomen, keep it for three seconds, and repeat the action 15 to 20 times.
5, thigh pedal
Put your hands on the mat and aim at the clavicle. Your feet are about 1.5 times shoulder width from the ground. Pay attention to the abdomen and buttocks to be tight, and the side of the body is in a straight line.
Open your elbows outward, let your chest sink, get as close to the ground as possible, and then return to the ready position. Under operations 12 to 15, three cycles are repeated.
6. Roll up your stomach
Take a standing posture, lift your thighs and be parallel to the ground.
When exhaling, leave your hips slightly away from the back of the chair, let your knees lean to the inside of your body, and return to the preparatory action when inhaling.
The action was performed 12 ~ 15 times, and repeated for 3 ~ 4 groups.
7. Sit and stretch.
Take a sitting posture, with elbows pointing to the axis of the equipment and holding the handle.
The upper arm is vertical to the ground during the movement. When exhaling, the front must be straight but not locked, and when inhaling, it will return to the preparatory action.
Hold for three seconds, and perform the action 12 to 15 times, repeating 3 to 4 groups.
8. Sit on the shoulder and push
Sit in a sitting position, shake hands and lean back.
Push out the grip so that the upper arm is parallel to the ground, push out the elbow to straighten when exhaling, and return to the preparation posture when inhaling.
Pay attention to the slight bend of the elbow when pushing and extending, and perform the action 12 ~ 15 times, repeating 3 ~ 4 groups.
The male model of architecture is 2 1. Male models pay attention to several aspects in the world.
Not only the figure, such as height: generally in 180+. Measurement: Measurement refers to chest circumference, waist circumference and hip circumference. Appearance: the appearance standard of fashion models is not simply to see whether they are beautiful, but mainly to see whether they have three-dimensional sense or personality characteristics.
Let's explain the importance of figure. Male models don't need to practice too hard, and the ultimate goal is to practice beautifully, so Chinese medicine exercises in a reasonable way.
2. Upper body exercise
Abdominal muscle training, the best way to lose belly fat is jogging, or jogging combined with walking, that is, running for a while. This needs to be adhered to for a long time, and it is better to spend half an hour every morning and evening. Exercise of the chest and limbs is also important. You can go to the gym and keep training.
3. Lower body training
Walking fast can be used to improve your hips. In addition, pointing your toes to the ground every day, hanging down your arms, looking forward and standing upright for half an hour are good for improving your whole body shape. Strengthening leg and hip exercises is just right for the lower body, and the lower body is also very important.
4. If you want to be quick, you can find a fitness instructor.
You can achieve the training purpose according to your own requirements. In terms of diet, you can consult a nutritionist to help you match your daily nutritious diet.
Temperament is a very important part called male model.
Reading more books, practicing dancing, skating and other elegant behaviors can improve your quality and temperament.
Create a male model Figure 3. First, running.
In addition to equipment that can build muscles, models pay more attention to aerobic exercise, because aerobic exercise can reduce fat and make muscle lines more beautiful.
You can choose to do it outdoors or in the gym, but you must not pay too much attention to speed, because jogging and brisk walking are more effective ways than running. Jogging and brisk walking can maintain a stable heart rhythm and help the body speed up metabolism, thus metabolizing excess fat.
However, you must stick to 3 to 5 kilometers every day, because after 20 minutes of aerobic exercise, your body will bring fat.
Second, use equipment.
Let's calculate an account: 450 grams of muscle can burn 14 calories, while 450 grams of adipose tissue can only burn 2-3 calories.
In other words, the more you increase the proportion of muscle, the faster you burn fat.
New face supermodel Zhao Lei fitness selfie
Insist on equipment exercise every day, only practice two groups of muscle groups a day, and keep it "a few times" so as not to hurt yourself or overdo it.
Detailed plan:
One day: chest muscles and triceps: the gym mainly uses dumbbells, including dumbbells and barbells, and mainly uses flat dumbbells and barbells. All movements are 4-6 groups, each group is 8- 12.
The second day: back muscles and biceps: pull-ups, double-headed barbell or barbell bending. All movements are 4-6 groups, each group is 8- 12.
Three days: abdominal muscles: lie flat and sit-ups or use equipment, in groups of three minutes, and do as much as possible.
Take a day off and continue the training arrangements for the previous three days. The abdomen is different from other parts, and you can increase your strength without rest every day. )
In addition, some models now choose freestyle, which is a way to shape the inverted triangle.
But because the water temperature in the swimming pool is low, the human body naturally produces fat to protect the body temperature, so we will find that although swimmers have muscles, they are not very thin.
Therefore, the model will only warm up in freestyle for 15 minutes before fitness, which also avoids the danger of catching a cold after swimming.
Third, a reasonable diet.
First of all, the demand for protein will reach its peak 30~90 minutes after fitness. At this time, it is better to supplement protein.
At least 20 minutes after exercise, then you can eat some high-protein foods, such as fish and steak.
Then refuse junk food and eat less carbohydrates, such as rice and pasta.
Eat more whole grains instead of staple food, eat more fresh vegetables, eat less pork and switch to chicken and beef.
It is recommended to drink more green tea, which can effectively remove the fat accumulated in the abdomen.
The important thing is to eat less and eat more meals, and divide the usual three meals into six meals, so that each meal will not feel hungry.