Introduction
Desiring an attractive and sexy body requires substantial effort. Achieving a sexy physique isn’t just about burning and losing fat; sculpting exercises are also essential to transform body lines and enhance curves.
The Importance of Strength Training in Fat Loss
During fat – loss training, in addition to cardio and diet control, muscle strength training is a must. Diet and aerobic exercises mainly help with weight loss and fat – burning in the body. However, to reshape the body and make it sexier, strength training is necessary.
Many women misunderstand strength training, fearing it will lead to excessive muscle growth and a loss of femininity. In fact, due to the effect of female hormones, it’s relatively difficult for women to build large amounts of muscle. And strength training doesn’t always mean going to the gym and using equipment; we can also train with less – loaded freehand methods.
Simple and Effective Strength Training Moves
Here are some relatively simple strength training movements that require regular practice. As strength improves over time, more difficult movements can be attempted.
Movement 1: Flat Support
Bend over, support the body with elbows bent in front of the chest, straighten the legs, keep the back straight, tighten the abdominal muscles, and maintain the body in a straight line. Ensure the body doesn’t sway and hold this position for a certain time.
Movement 2: Push – ups
Bend over, keep the arms straight, legs slightly apart and straight, back unbent, and abdominal muscles tightened. Ensure the body is in a straight line. Don’t let the body sway. Bend the elbows until the chest is close to the floor and then return to the starting position.
Movement 3: Push – up Turn
Start in a standard plank position with elbows bent and legs straight to support the body, keeping the back straight. Open one arm, turn the body, and lift it outwards and upwards until the whole body is in a straight line. Pause at the top and then slowly return to the other side.
Movement 4: Open and Closed Jump
Stand with legs straight and together, lift the chest, tighten the abdominal muscles, keep the back straight, and arms naturally straight. Jump outwards with the feet while raising the arms above the head in a high – five motion. Then drop the feet and jump back, extending the arms back to the original position. Maintain a jumping rhythm and cushion the knees when the feet hit the ground.
Warm – up and Stretching
Before starting the formal training, warming up is crucial. The body is in a static or unexcited state initially, and the nervous system isn’t ready for exercise. Combining warm – up and dynamic stretching can activate the body and prevent exercise – related injuries.
Stretching after exercise is also beneficial. It helps avoid lactic acid build – up, relieves muscle soreness, promotes muscle growth, makes training more effective, increases muscle flexibility, and maximizes movement range to prevent sports injuries.
Training Tips
During training, it’s important to focus on the quality of movements rather than blindly pursuing the number of repetitions. You can train 3 – 4 sets each time, 3 – 4 times a week, with 45 seconds of rest between each movement and stretching to relieve muscle tension.
When the body fat percentage is high, prioritize fat loss and then strength training. Remember, any training requires perseverance, and you have more potential than you think!
