7种运动塑造完美身形

2.蹲站

This powerful exercise helps tone your glutes, strengthen your body and burn a lot of calories. To boost your calorie expenditure and raise your heart rate, you can try to do jump squats. Or stay in a squat hold with dumbbells in the hands to increase the resistance as well as feel the burn. Doing squats regularly is one of the best ways to transform your body.

这一有力的运动可以帮助你加强臀部肌肉，强健身体，燃烧掉许多卡路里。如果想要加快卡路里的消耗并提高心率，你可以尝试蹲坐式跳跃运动，或者保持蹲坐的姿势并手握哑铃，以此来提升耐力，同时感受到卡路里的燃烧。规律性的蹲坐运动是塑造身形最好的方式之一。

3. Pushups

3.俯卧撑

Unfortunately, many people avoid doing pushups since this exercise is a bit harder to perform, but it can do wonders for your body. There are plenty of different pushups that work the different muscles in the shoulders and arms. Try to vary your pushup style to lower your risk of becoming bored with

exercise. Not only do pushups work the upper body, but also work the core. Do pushups a few days a week to help sculpt the arms and overall transform the body.

令人遗憾的是，由于做俯卧撑有些难度，很多人都避免做这项运动，但它能对你的身体产生意想不到的效果，许多不同类型的俯卧撑可以使肩膀和手臂的不同肌肉得到锻炼。试着去变换你做俯卧撑的形式，这样可以降低你对这项运动感到厌倦的风险。做俯卧撑不仅可以使上半身得到锻炼，还可以锻炼到躯干（腹部和腰部）。一周中做几天俯卧撑能够有助于手臂肌肉的塑形，并全面塑造身形。

4. Lunges

4.箭步蹲

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