Just 10 minutes a day you may have a great body like the Wonder Woman

Wonder Woman 1984 has just been released, and the Wonder Woman Gal Gadot's body is as hot as ever.

In fact, Gal Gadot is not always in such good shape, to support the heroine's aura, with a lot of time fitness, enough to increase 8KG of muscle, I have to say, really good practice!

Look carefully at her body, good-looking deltoid shoulder line, tight thighs, and hips, are full of training traces, with enough muscle mass to hold up the body, and then with the exquisitely sculpted features, is the typical incarnation of both strength and beauty, successfully bent me.

I searched her ins and she is really working out hard behind the screen~

Pull-ups and shoulder pushes are not a problem.

Standard push-ups.

Do you envy her body? Actually, you can have it too.

After all, fitness movements are much the same, if you can practice and practice in place, adding a certain amount of muscle, and then with diet, you can also practice very good-looking lines.

Next, I'll recommend a few fitness movements that can train the same body as Gal Gadot, and reveal the same training plan of the goddess!

Upper body

01 Back muscle

Look carefully, Gail Gadot's chest is not particularly large, but visually feel very full, is because her body posture is very upright.

The upper body muscle group that is closely related to the female figure is of course the back. A sexy back curve can make the shape more beautiful and also make the waist look slimmer.

Prone dumbbell rowing

Many people may find it difficult to find the feeling of back force at first, more arm "pull" up the dumbbell, but the arm is sore.

In fact, you just have to make sure that your back is neutral, and try to ensure that your shoulder blades are tightened inward during the lower to upper pulling process, and use your back to drive the dumbbells to get the "pull" effect.

Stretch Band Pitch Row

And the above dumbbell rowing is the same principle of action, if you do not have the conditions to go to the gym friends can use elastic bands instead of dumbbells at home to practice Oh ~

02 Deltoid

The shoulders are the best-looking part of Gail Gadot's practice, especially the prominent deltoid mid-back line (the middle and back of the shoulder), which is really a walking coat rack.

The legendary one-shoulder is actually supported by a good-looking deltoid mid-back.

Standing barbell shoulder press

This compound action is more suitable for people with a fitness foundation, first grip distance can be slightly wider than shoulder, feet and shoulder width, hips, abdominal tightening, chest.

Then position the barbell at the collarbone, inhale into the abdominal cavity, push up the barbell to the top of the head with shoulder force, and then slowly lower it.

It is important to note that you should not push with your lower back in a reverse arch, and when you push to the very top, the barbell is located directly above your head and should not be too far forward or too far back.

If you are still new to fitness, you can try the seated shoulder press with dumbbells, because it is a seated position, so the core requirements will be slightly lower than the standing barbell shoulder press.

Seated dumbbell dips and flies

Bend over, keeping your back in a neutral position as much as possible, hold the dumbbells with both hands to the sides until they are at the same height as your shoulders, then pause for a second to feel the force in the middle and back of your shoulders.

Note, do not shrug your shoulders, especially many people do flying bird are prone to shrugging, so the training is to the oblique muscles.

Lower limbs

Gluteus maximus, quadriceps

Gal Gadot's long, tight legs are the most unstoppable, right?

And to get tight and good-looking leg lines, of course, you have to train up the buttocks. After all, the buttocks and legs are not separate, the buttocks training will naturally make the overall proportion of the legs will also look more slender.

Barbell squat

Gal Gadot's publicity photo is very beautiful, but this pose shows us the wrong action.

First of all, the cervical spine is not in a neutral position, twisted to one side, the wrist is not straight if the barbell weight goes up, the pressure on the wrist is very large.

The back, the core is not tightened, but also a bit of pelvic tilt, which is the mistake most people will make when doing barbell squats.

The correct action is this, make sure that the knees are aligned with the direction of the toes, the upper back is tightened, the weight of the barbell is stabilized in your feet, and the movement remains even throughout the descent.

The knees should also be aligned with the toe direction when squatting on the ground, and you can even keep opening outward to mobilize more glutes and inner thigh muscles, which can also avoid the phenomenon of internal knee buckling.

Dumbbell arrow walk

In fact, this action is easy to do wrong for many people, you need to pay attention to the following.

Only the front lateral leg fires, the back lateral leg is not the dominant force.

The front side of the lower leg and the ground perpendicular.

The front side of the thigh and calf perpendicular.

Torso upright not collapsed waist and the ground perpendicular.

If you do not have the conditions to practice barbell squat, you must practice this movement more, which can be good practice for the entire inner thigh, rear, and gluteus maximus. Even do not take dumbbells to do self-weight can be.

The Wonder Woman same training program

The order of the movement arrangement is the lower limbs of the leg gluteus maximus muscle group in the first, the upper limbs of the back shoulder in the second.

Barbell squat   2*10 times

Dumbbell arrow walk   4*10 times

Barbell shoulder press   2*6 times

Prone dumbbell row   4*8 times

Seated Dumbbell Reverse Fly   4*12 times

PowerBand Prone Rowing   4*12 times

Aerobic exercise   30 minutes

If you have a fitness card, these actions do not change the order, strictly by the order of the plan to complete. Aerobic exercise can do elliptical machine, rowing machine, treadmill uphill walk, and so on.

If you are a home exercise partner, the barbell class can be skipped, and practice dumbbell/elastic band movements.

Aerobic exercise can do outdoor weighted brisk walking, interval running, and so on.

Finally, a few words

To get a good-looking body, not only exercise, but a reasonable diet is also important.

Also, do not think that growing muscle is very simple, the original body base is good Gail Gadot, still, need to spend so much time and energy in the gym.

The actual dumbbells are not that easy to grow muscles, but it is more dependent on execution, self-control, scientific training, and diet.

You won't even line with waist and hip body, is necessary to have a certain amount of muscle support up to have, besides, you also have to have a reasonable regular diet, regular rest and life.

Enjoy your workout!