What are the methods for women to exercise at home? Nowadays, people like to keep fit more and more, because they can relax when exercising. Many of them will exercise at home and exercise more. Here are some ways for women to exercise at home.

What are the 1 flat brackets for women's home fitness?

Action: prone posture, elbows bent and supported on the ground, shoulders perpendicular to the ground, feet on the ground, body off the ground, body straight, head, shoulders, hips and ankles kept in the same plane. This is recognized as one of the effective ways to train core muscles.

Key points: First, exercise your limbs, relax your body, do a little warm-up, keep your posture until your muscles are sore, try not to rest immediately after exercise, and relax your body a little. Don't exercise intermittently, or you won't get the effect.

Squat exercises

Squat is a whole-body exercise, and its basic action essentials are: feet together, whole body upright, center of gravity on the palm of your front foot, chest out and abdomen in, whole body relaxed, head can't lean back or tilt, legs together all the time, get up slowly after crouching completely, and so on.

There are two kinds of squats: regular squats and difficult squats:

1, regular exercise. Squat down in groups of 30 at a time, as many as possible. Fitness exercise time should be more than 15 minutes or feel hot or slightly sweaty. Of course, we should also pay attention to the squat practice step by step, and gradually increase the code. For example, we only squat 30 times for the first time, and then squat to 60 times in a few days, and then gradually increase the number of times. Perseverance, perseverance, will certainly be good for fitness.

2, difficulty training method. With the deepening of exercise, after the body can fully adapt, according to personal hobbies, we can consider increasing the difficulty of movement. That is to say, when squatting, the knee part can be gradually controlled within one's toes, with the purpose of stretching and exercising the whole spine to the maximum, including cervical, thoracic, lumbar and coccygeal vertebrae. It is also equivalent to meeting the requirements that the toes can reach the wall and squat completely. Breathing when squatting has also changed from natural breathing to deep breathing, that is, exhaling when squatting and inhaling when getting up, because deep breathing itself is a healthy exercise. If you take a deep breath, you can squat five to ten times to adjust your breath, or you can squat once. It is best to breathe through the nose, exhale through the nose, and breathe through the nose.

Abdominal movement

Action: Lie flat, bend your legs and touch your knees with your hands. When one leg is straight, the corresponding arm also extends in the opposite direction, and the other leg is bent, with both hands touching the knees, and the two sides move alternately.

Important points to pay attention to: we must stick to it, and the pain and fever prove effective.

What are the ways for women to exercise at home? 2 The correct way to lose weight in the gym.

First, warm up.

Don't step on the treadmill or use other fitness equipment as soon as you enter the gym. You need at least 10 to 15 minutes of warm-up activities to stretch your body and muscles, so as not to strain muscles or ligaments in later fitness exercises.

Second, the whole body exercise.

If you want to lose weight in the gym and get a better figure, you need to do full-body exercise, not partial weight loss. Don't be confined to a certain part, it is difficult to shape your body by exercising a certain part of your body alone. Of course, if you are already very satisfied with your figure, just to lose some meat, then it is right to "specialize" in that part.

Third, increase efforts appropriately.

Weight loss in the gym is also a gradual process. Don't let yourself exercise at the same intensity for a long time. After your body adapts to a certain intensity of exercise, if you continue to exercise at this intensity, your body will get very little feedback. Only by properly increasing the intensity of exercise can we lose more weight.

Fourth, adjust the fitness plan.

It is necessary to appropriately change the fitness intensity and adjust the weight loss plan in time. If your weight loss plan is fixed throughout the year, you will usually find that your weight has stagnated, decreased or even increased. Therefore, after a period of exercise and shaping, it is necessary to adjust the fitness and weight loss plan appropriately, so as to see better weight loss effect.