Exercise suitable for women to do every day. Now there are not only sweaty male friends but also feminine female friends in the gym. So do you know which sports are suitable for women to do every day? Let's take a look at what sports are suitable for women to do every day!
Sports suitable for women to do every day 1 1, skating
Whether it is roller skating or water skiing, it is helpful to exercise the coordination ability of the body. Physically, it can make your leg muscles stronger and more elastic. At the same time, skating is a high-intensity exercise, which will also improve your vital capacity.
2. Bicycle
Effectively combine fitness with our daily life. This is the easiest exercise to stick to, it can exercise your leg joints and thigh muscles, and it is also very effective for the exercise of foot joints and ankles. It also helps your blood circulation system.
Step 3 jog or take a walk
You don't need too much investment, but you can get huge benefits. If you love sports or lose weight, you'd better choose running. If you don't have time, I suggest you put morning exercises on your way to work every day. If you can walk, you'd better not take the bus. It is of great benefit to the heart and blood circulation system. Exercise for a certain time every day (more than 30 minutes) is helpful to lose weight. The best way is to combine running with walking.
4. Golf
Golf has always been regarded as a gentleman's sport, and the original work is equally appropriate. Beautiful place environment, moderate exercise, let your body and mind get exercise. This sport is closely related to walking. In a 18 hole course, you will walk at intervals of 6-8 kilometers. Swinging helps your body expand; Besides, a beautiful stadium will make you feel better. However, the expenditure of this sport is relatively large.
Step 5 ride a horse
Riding a horse is a little far away from us. Riding a horse is so free and easy, but in any case, riding a horse is a fashion and a trend. Suitable for women under 40, because this sport is very dangerous. It can train your sensitivity and coordination, and it can train all your muscles, especially the yield muscles.
6.volleyball
Volleyball will make our brains more sensitive. It is an art, and its charm lies in the efforts of the groups it needs. Suitable for people under the age of 35, after all, it has great exercise intensity. It will make you grow taller and taller, so I suggest you take part in this sport as soon as possible. It is especially effective for the exercise of arm muscles and abdominal muscles, and it is also very helpful for your sensitivity.
Exercise suitable for women to do every day II. The benefits of regular exercise for women
Make one's mood happier
Studies have shown that in the process of exercise, the hands and feet move with each other and stretch the limbs, and the inner depression will soon be eliminated. So exercise can make female friends happier.
Make your face more beautiful
First of all, exercise can accelerate blood circulation, increase healthy skin communication, and make skin more nutritious, elastic and ruddy. According to the analysis of traditional Chinese medicine, when women exercise, they expel a lot of sweat through the hair follicles of the skin and replenish a lot of water in the body, which not only cleans the hair follicles deeply, but also increases the water exchange in the skin cells, thus making the skin smoother and cleaner.
Secondly, during exercise, the body will excrete a lot of sweat. Don't underestimate sweating, it is detoxifying the body. Moreover, after the sweat is discharged, a large amount of dirt in the pores will be removed together, and the skin will become more compact and smooth.
Finally, the same is true of hair. Epidermal circulation increases the nutrient supply to hair follicles and makes hair brighter, which can be used in any hairdressing products.
Exercise makes you smarter.
In the fairy tale, the queen asked the mirror, "Mirror, mirror, who is the most beautiful woman in the world?" However, in today's beautiful women everywhere, everyone is concerned: "Mirror, mirror, who is the smartest woman in the world?"
Experts believe that exercise can help you realize this dream because it can regenerate brain cells. There are about 1000 billion neurons in our brain, which will continue to produce and change in adulthood. Although some of them will decline with age, if you persist in exercising, you can promote the regeneration of brain cells.
Exercise makes bones healthier.
With the increase of age, the calcium in female bones will become more and more obvious. When people reach middle age, they may not obviously feel the danger of bone loss, because the flexibility of bones is good for the time being, and exercise can strengthen bones.
Experts have found that women who exercise regularly have better bone density than women who don't exercise, especially those who participate in gravity training. When the bone is under certain pressure, it will accelerate the activity of osteoblasts, thus making the bone stronger.
Generally speaking, brisk walking is considered as the best project for gravity training. Of course, for women in their thirties, it is also beneficial to add some high-intensity sports, such as mountain climbing, stair climbing and ball games. In addition, some studies have found that jumping can strengthen the hip bone. Therefore, skipping rope is also a good choice for exercising bones.
Second, which sports are more suitable for women?
Domestic research shows that 90% of professional women are in sub-health state. Among them, the vital capacity decreased obviously, mainly due to heavy work pressure and lack of aerobic exercise. Therefore, it is very important to insist on aerobic exercise for 30 minutes every day. So, which sports are more suitable for women?
walk Walking can breathe fresh air, relax nervous brain, regulate qi and blood, and improve physical fitness. Young professional women can walk 60- 100 steps every minute for 20 minutes according to their own status. Pay attention to inhale through the nasal cavity and take a deep breath when walking. Middle-aged women should take advantage of every opportunity, such as shopping, accompanying their children to make up lessons, etc., until they feel slightly sweaty, lasting for more than 30 minutes at a time. Pay attention to the feeling of Yongquan point when walking. If elderly women can use their heels when walking, it will stimulate the points of kidney meridian to achieve the effect of fitness and longevity, and the effect will be better.
Swimming. Swimming is a kind of whole-body exercise, which can not only strengthen the cardiopulmonary ability, but also provide excellent massage to the human body due to the buoyancy, resistance and pressure of water, and can achieve the effect of shaping the beauty of the body, which is suitable for women of all ages. Even if you can't swim, jogging in the water can have a similar exercise effect. Running in water for 45 minutes is equivalent to running on land for 2 hours.
Yoga. Yoga is the most "feminine" sport. Hatha yoga has a slow pace and is suitable for beginners. This kind of exercise is similar to static exercise, and it is the safest exercise with almost no injury, which can achieve the effect of sports physiotherapy. It takes 10- 15 minutes to repeat several movements every day, and your health will be greatly improved.
Three. Matters needing attention in women's sports
First, before exercise, you must remove makeup and wash the dirt off your face with neutral detergent. Because when you exercise, if there is residual cosmetics on your face, it will cause pore blockage, and it is likely to grow acne later.
Second, pay attention to hair care. Sweat, sunlight and alkaline water do great harm to hair. The scalp surface is acidic after exercise, which is easy to breed a large number of bacteria. If it is not cleaned up in time, the deposits can easily lead to many hair problems such as acne and alopecia. So be sure to wash your hair after exercise.
Third, sun protection. In outdoor sports, it is best to take sun protection measures in order to avoid the erosion of hair by sunlight and salt. But don't wear a hat when exercising, it will hinder the breathing of sweat glands and make your hair less refreshing and breathable. Over time, sweat spots will form near the hairline, which will affect the normal secretion of scalp oil, clog pores, make the hair lack proper nourishment, and then cause problems such as head itching and dandruff. The solution is to wear a cotton hairband, which can effectively absorb excess sweat and prevent water loss from the hair roots. It is beautiful and fashionable. Even if you are in a hurry, you should form the good habit of cleaning after exercise. After sweating, rinse your hair thoroughly with clear water to remove the salt residue of sweat in your hair, thus effectively protecting your hair.
Fourth, dress In the process of exercise, you should wear loose or elastic clothes and have good heat dissipation performance. Try to avoid clothes soaked by sweat contacting the skin for a long time, which will affect the normal metabolism of the skin.
Fifth, choose a refreshing bath. Because sebaceous glands secrete more vigorously during exercise. Bathing can not only wash away the dirt accumulated in the skin, promote blood circulation, but also regulate the functions of sebaceous glands and sweat glands, make pores unobstructed, make the skin smoother and avoid premature aging of the skin.
Six, half an hour after exercise, your face will still sweat, so don't put on makeup right away.
Seven, exercise should pay attention to gradually increase the amount, if there is discomfort or pain, you need to suspend exercise and deal with it in time. Wait until it returns to normal before starting.
Four. Precautions for women's menstrual exercise
Women should pay attention to controlling the amount of exercise during menstruation. Menstrual exercise is not absolutely prohibited, but high-intensity and large-scale exercise (such as long-distance running, jumping, sit-ups, etc. ) Try to avoid or reduce it at menarche, so as not to aggravate dysmenorrhea or increase bleeding.
Proper exercise during menstruation contributes to the balance of nervous system, blood circulation, contraction and relaxation of abdominal muscles and pelvic muscles, smoother menstrual blood discharge, and also plays a certain role in relieving dysmenorrhea.
Therefore, in the first three days of menstruation, you can decide the exercise form according to your own situation, focusing on gentle, soothing, relaxing and stretching exercises, such as meditation yoga, elementary gymnastics, or just doing some simple stretching exercises at home. These light exercises can help blood flow smoothly and relieve stress.
During exercise, you must avoid putting pressure on the abdominal cavity and raising your legs too high. If you feel tired or find that the amount of bleeding suddenly increases or decreases, you need to stop exercising immediately. Proper exercise during menstruation can regulate the body, but if it is improper, it will bring great harm to the body.
Female menstrual exercise should pay attention to the following points:
1, reduce the amount of exercise: it is advisable to take part in some sports that are often practiced, such as jogging, gymnastics, boxing, table tennis and shooting.
2. Shorten the exercise time and slow down to reduce the amount of exercise and relax the muscles.
3. Avoid strenuous and excessive exercise: it is not advisable to participate in high jump, long jump, 100-meter race, football and other sports during menstruation, nor do strength exercises such as push-ups and dumbbells to increase abdominal pressure, so as to avoid excessive menstrual bleeding or change the position of the uterus.
4. Avoid all kinds of water sports: no diving, swimming or water polo; It is also not advisable to take a cold bath and wash your feet with cold water to avoid infection and menstrual disorders.
5, avoid fierce competition: participating in these sports during menstruation, it is easy to cause endocrine dysfunction and menstrual disorders due to mental stress.