Are you envious of the supermodel's perfect "clothes rack" figure? You also work tirelessly with various fitness equipment? Although it seems to be a simple fitness equipment, blind training can make your muscles very sexy, but you can accidentally fall into it when you put on clothes. Short and fat ranks. The super male model has a perfect "clothes hanger" figure. He has muscles when he takes off his clothes and looks thinner when he puts on clothes. Apart from the fact that he exercises more diligently than you, the important thing is that there is a set specially suitable for building a "clothes hanger" figure. fitness tips.
Expert guidance
Dongtian Sports and Fitness Coach
Yang Jian
In his early years, he was a popular figure on the bodybuilding stage. Now he is a senior coach in the fitness circle. He is good at building figures according to different body shapes and needs. He has provided fitness guidance for many models.
Famous male model
Wu Tianchao
In the eyes of photographers, he has a perfect figure that does not require Photoshop, and his muscle lines are just right. In the eyes of fashion designers, his figure can control any outfit. He used to use simple and crude methods to make his body stronger, but when he put on a shirt, he found the trouble of being bulky. Now he relies on skillful training to achieve the most suitable body line.
1 Clothes rack body figure keywords
Thinness is king
Another picture of "dressing to look thin but taking off clothes to make you look fat" is that when you put on clothes, your belly is covered and you look quite thin, but when you take off your clothes, your belly pops out and you really feel fat. Obesity is the mortal enemy of all clothing. When you lose fat, your muscles will become obvious even without deliberate practice. The method demonstrated by the model can not only reduce fat, but also help you get rid of ""The clothes hanger" figure is getting closer and closer.
Vertical striated muscles
The so-called vertical striated muscles are muscles with increased dimensions compared to bodybuilders. Vertical striated muscles make the muscles more slender. The entire body shape does not become wider, but becomes slender, so that the clothes look good. Just do the equipment and increase the weight, and you can easily build big muscles. The secret to building vertical muscles is to use clever techniques and small weights for multiple sets for model fitness. The weight you choose is generally about 60% of your physical strength, so as to meet the physical demands of multiple reps. Use key equipment to practice, 15 times for each equipment, and persist for 4 to 5 groups. But 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. I usually run for an hour every day and do equipment three times a week.
Not every muscle can be strengthened
You can see the difference in the figure between the model and the fitness trainer through the comparison chart. The figure that was trained for bodybuilding is wider and thicker. The model's figure is thin but stylish, especially the neck, back, arms, and legs. There are obvious differences. . We mark on the model which areas should be trained (red), which areas should be trained moderately (yellow), and which parts do not need training (blue). Even if you don't have a "clothes rack" fitness method, you can still find corresponding equipment exercises according to muscle areas.
●Pectoralis major
Just practice to the middle seam, lower extension, and upper extension of the chest. You only need to strengthen the outline, which will make you look particularly sexy and stylish in a V-neck.
●Biceps
With proper practice and contouring, you can control a tight T-shirt.
●Triceps brachii
With proper practice, excessive exercise will make your figure look wider and make it difficult to wear a shirt.
●Abs
The abdominal muscles themselves are a whole muscle. If you want to develop a stylish eight-pack abs, you need to practice the transversus abdominis muscles, which can both lose weight and look stylish.
●Quadriceps
Just practice moderately to keep your silhouette in shape.
●Deltoid muscle
It is divided into front beam, middle beam and rear beam. If the model has a clothes rack figure, the shape of the shoulders will be slightly concave. You only need to practice the front beam and middle beam of the deltoid muscles. Try to practice the rear beam as little as possible, otherwise the shoulders will appear thicker. The clothes make me look 5 pounds fatter.
●External oblique muscles
A body shape like Bruce Lee's waist muscles is the pursuit of many boys. However, these muscles are very difficult to train. Asian people's body shapes are even more difficult. It requires very professional skills to achieve it, and it will make them look slimmer when wearing clothes. The waist appears wider, so you don’t need to practice.
●Latissimus dorsi
This is the difference between model fitness and general fitness. This part of the muscles is almost ignored by models, and they are basically not practiced, because practicing this part will make the body thicker, especially when wearing a suit, you will not find a fashionable sense of slimming.
●Rhomboids, trapezius
Practicing this part will make your neck thicker, giving you a Tyson-like feel. It will make you look stronger, but it will not look so beautiful when wearing clothes.
●Gluteus maximus
Practice moderately. For a clothes-hanger figure, narrow buttocks look better in pants, so this part of the exercise only needs to be moderate.
●Biceps femoris
There is no need to practice, otherwise it will make your legs look thicker and stretch out your trousers.
●Gastrocnemius
No need to practice.
2 Instruments
STEP1 15-minute warm-up to make fitness more efficient
It is best to choose brisk walking as a warm-up exercise to fully warm up the body, which is not only beneficial to fitness but also prevents injury. Choose a treadmill incline of 1.5~2, speed 5.0~6.5, and walk at a moderate speed for 10~15 minutes.
STEP2: Chest muscle shaping, wearing a tight-fitting T-shirt will make you look sexier
A. Butterfly Chest Clamp: Exercise the mid-chest seam. The main points of the action are to lift the chest and tighten the abdomen. The shape of the mid-chest seam will make your low-cut clothing look more stylish.
B. Gantry chest exercise exercises the inner side of the chest.
C. Gravity pull-ups can exercise the lower part of the chest. The key point of the movement is to hold the chest, so that the exercise area is more precise.
STEP3 Deltoid exercises to develop "coat hanger" shoulders
A. Seated shoulder push exercises to practice the anterior deltoid muscles. The key points of the action are to keep the elbows downward, parallel to the chest, and lift the chest.
B. Dumbbell fly exercises the middle deltoid muscles. The key point of the action is to lift the chest.
STEP4 Arm exercises will make you look sexier in a vest
A. Dumbbell exercises exercise your biceps. The weight of this action does not need to be too heavy, just moderate exercises.
B. Triceps press-down Exercise your triceps brachii. The weight of this movement does not need to be too heavy, just moderate practice is enough.
STEP5 Buttocks exercises to hold up narrow trousers
Deep weight bearingSquat, this action can exercise the quadriceps muscles on the buttocks and front of the thigh. This action can be practiced moderately.
STEP6 Eight-pack abs, reduce belly fat and transform male
A. The key to the abdominal wheel exercise is to stand straight. The abdomen will be under a lot of pressure, and it can reduce the abdominal muscles very much. It can exercise not only the waist muscles, but also the transversus abdominis muscles, thus forming eight-pack abdominal muscles. If you practice regularly, you can choose the posture of the model. If you are practicing for the first time, it is best to kneel on the ground and push forward, which is safer.
B. Crunches on the ball This action is divided into two postures. The position of lying on the ball is similar to sit-ups, but compared to sit-ups, it will not hurt the waist. Another way of doing abdominal crunches requires greater physical exertion and is suitable for people with a certain foundation in exercise.
3 Aerobic exercise
After using the equipment, it is more important to perform aerobic exercise, so that you can lose fat and make your muscles more streamlined. The model will run for 40 minutes.
4 Home exercises
If you don’t have time to go to the gym, you can still use the chairs around you to develop a “clothes rack” figure.
A. According to the exploded view, the body is as if it were drilled through. In this way, the muscles of the arms are basically exercised, and the physical strength is also very high.
B. Elevating your legs will make it more difficult. When many models and celebrities want to appear topless, they will do this for 5 minutes first to make their arms and chests congested and enlarged.
C. You only need to use a stool and you can do exercises while watching TV.
5. Extra points training
After completing equipment and aerobic training, many models will also choose swimming and Pilates to help improve muscle mass. This is their must-do homework before the model competition.
Freestyle
The best way to shape an inverted triangle. But because the water temperature in the swimming pool is low, the human body will naturally produce fat to protect body temperature, so you will find that although swimmers have muscles, they are not very thin. Therefore, the model will only change the 15-minute warm-up before fitness to freestyle swimming, which also avoids the risk of getting cold when swimming after fitness.
Pilates
It can stretch muscles very well and make the body lines more graceful, so while exercising, models will also use this method to shape their muscles.
Fat loss meal
Models all have their own weight-loss secrets. For example, this weight loss method is said to be able to lose 10 pounds in a month. You can try it if you can persist. Adjust your diet and work and rest patterns to allow your body to re-adapt to a new environment.
First you have to realize
1. Adequate sleep is a necessary condition for weight loss.
2. The weight lost must take about 5 to 7 days to be counted.
3. Don’t eat after 8:00 pm.
4. Don’t do anything that will leave your hands empty.
5. Instant noodles are scarier than anything else.
The first week
Choose to eat vegetarian or sugar-free foods throughout the day.
Week 2
Eat sugar-free food for a week and drink yogurt one morning.
The third week
Choose to have breakfast or lunch, and you can only eat two more things during the rest of the time, and you can only eat very little. The food must be light, and measure your weight once every two days instead.
Week 4
Fasting, eating no more than 200g a day. The follow-up will ease, but the food must be light. You can only eat a small amount of breakfast and lunch in the first 3 days, a small amount of dinner on the 4th day, and three normal meals on the 8th day. But not too much. Return to normal diet on the 12th day.
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