What are the Best exercises for body sculpting, Benefits of exercising, and body workouts for weight loss? Exercising is one of the necessary things for the body. Exercising at the right time and way contributes to burning fat and giving the body a harmonious and healthy shape, and also works to raise the metabolic rate, which contributes to burning calories and fat continuously even after completing the exercises.
There are many benefits of exercising:
Healthy: It is beneficial for heart health, blood vessels, and organs in general.
Mentality: It contributes to increasing focus, accuracy, and mental activity.
Aesthetic: It helps in giving the body a harmonious and perfect shape.
Before starting with aerobic exercise, it is necessary to do the work of warming up the body (body incarceration) to prepare the body and muscles for exercising to avoid side effects or injuries resulting from playing without warming up. The warm-up is the enemy of injuries because it reduces the possibility of muscle tearing and muscle tension and enables the player to work for long periods.
Body sculpting exercises
Exercising is used to sculpt the body according to the appropriate shape of the person.
1- Doing aerobic exercise
There are many benefits of aerobic exercise such as:
- Strengthening the heart and mind.
- Expanding the arteries and blood vessels.
- Increasing the proportion of oxygen, which increases the rate of burning calories.
Aerobic exercise works to sculpt the thighs and legs. Examples of aerobic exercises include:
- Running.
- Walking.
- Bicycle riding.
- Swimming.
Exercising Aerobic sports from 3 to 5 times a week for a period ranging from 20 minutes to 45 minutes each time.
2- Doing weights and resistance exercises
Practicing weights and resistance exercises increases the density, size, and strength of muscles increases endurance, and increases the body's metabolic rate, whereas weights and resistance exercises burn fat and define muscle shape.
Examples of weight and resistance exercises include:
- Weight lifting exercises.
- Chest compression exercises.
- Shoulder press exercises.
- Muscle stretching exercises.
- Squats exercises.
The duration of weight exercises is also from (3 to 5) times a week for a period ranging from (22 minutes to 45 minutes).
3- Do stretching and bending exercises
Stretching and bending exercises work on sculpting the thighs, abdomen, chest, thighs and they cover all parts of the body.
Where the extension is for all the muscles of the body, and the curvature is in all directions. Examples of stretching and bending exercises include:
- Stretch the thigh muscles.
- Stretching the knee muscles.
- Stretch the muscles of the arms.
- Stretching the chest muscles.
- Stretching the back muscles.
- Stretch the abdominal muscles.
- Stretch the shoulder muscles.
- Bending forward.
- Bending backward.
- Bending to the sides.
The exercises duration ranges from 15 seconds to 30 seconds and should repeat between 1 to 3 times, and the exercises are practiced from 3 to 5 times a week.
4- Doing squats
It works to sculpt the entire body because it operates all the muscles simultaneously, and squats to modify the shoulders, butt, thighs, back, and abdomen.
Stability in the positions for a minimum of 20 seconds before changing the position and the exercise is repeated twice before taking a break and then returning to repetition.
Standing squat exercises.
- Squat exercises with bending the knees.
- Squat exercises with jumping.
- Squat exercises with weights.
- Squat exercises with ballet.
5- Other body sculpting exercises
- Skating exercises.
- Rope skipping exercises.
- Jumping exercises with arms and feet moving aside.
- High jump exercises.
- Plank exercise.
- Stand on the shoulders.
- Going up and down the stairs.
- Burpee exercise.
- Various types of dances such as (Zumba, belly dance, aerobics).
And it must be taken into account when exercising to reach the best results, exercising for a period ranging from (22 minutes to 45 minutes) and from (3 to 5) times a week.
The types of sports must be diversified and combined, like aerobic and anaerobic sports, resistance sports, strength and endurance sports because practicing one type of sports without the other does not give the desired results of exercises.
Body sculpting using exercise takes about three months to obtain the desired results.
When exercising, you should take into consideration consulting a doctor in cases of diseases because some sports are not suitable for some diseases and may cause complications for the patient.
Also, should exercise under the supervision of a sports coach who has experience and specialization.