What fitness exercises are suitable for girls?
golf
Golf has always been regarded as a gentleman's sport. Actually, it is also suitable for women. Beautiful venue environment and moderate exercise have exercised your body and mind. This sport is closely combined with walking. In a 18 hole course, you will walk 6-8 kilometers. Swinging helps your body stretch; Besides, a beautiful stadium will make you feel better. However, the expenditure of this sport is relatively large.
Jogging/walking
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.
skate
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.
volleyball
Volleyball will make our thinking more flexible. It is an art, and its charm lies in the collective efforts it needs. Suitable for people under the age of 35, after all, the exercise intensity is high. It will make you grow taller and taller, so I suggest you join this sport as soon as possible. It is especially effective for the exercise of arm muscles and abdominal muscles, and it is also helpful to improve your sensitivity.
Bicycle; Bicycle exercise
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.
ride a horse
Riding seems a little far from us. Riding a horse is so chic, but in any case, riding a horse is a fashion and a trend after all. Suitable for women under 40, because this sport is more dangerous. It can exercise your agility and coordination, so that your whole body muscles can be exercised, especially the backward muscles.
Warm reminder: To keep fit, you must keep exercising. For some girls who don't want to do strenuous exercise, jogging or practicing yoga every day is also very good. In addition, pay attention to warm-up exercise before exercise, and don't be on an empty stomach, so as not to cause physical discomfort, which is very bad.
Fitness plan suitable for girls
Some people are more and more energetic, while others are more and more boring. In fact, this happens mostly because they have not made a good fitness plan. If the fitness plan is well made, it is easier for practitioners to enter the state and the effect is better. The following article will share with you a fitness plan suitable for girls, and keep practicing for eight minutes every day.
The whole girl's fitness plan includes five movements, requiring girls to perform each movement for 1 minute, with a break of about 30 seconds between movements.
1. Cross your hands and fingers and squat straight.
2. Before crossing, raise your fingers horizontally and squat left and right alternately.
3. Kneeling posture The left elbow touches the right knee (the right elbow is the knee), and then the left hand and right foot are straightened (the right hand and left foot).
4, push-ups+flat support
5. Sit with your knees bent and your hands behind your body.
The five sports mentioned above require girls to keep exercising at least three times a week, and they are required to finish it within 60 seconds as far as possible. If girls have enough time, they can choose to do the above five exercises in 2-3 groups.
What sports are suitable for girls?
There are all kinds of sports, and different sports exercise different parts of the body. Therefore, when choosing exercise, girls should consider their own fitness needs and choose appropriate exercise, otherwise fitness may be counterproductive.
Exercise plan 1: Bicycle effectively combines 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.
Exercise plan 2: jogging/walking does not require too much investment, but it can bring great 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.
Exercise plan 3: Volleyball will make our thinking more flexible. It is an art, and its charm lies in the collective efforts it needs. Suitable for people under the age of 35, after all, the exercise intensity is high. It will make you grow taller and taller, so I suggest you join this sport as soon as possible. It is especially effective for the exercise of arm muscles and abdominal muscles, and it is also helpful to improve your sensitivity.
Exercise plan 4: Skating, whether roller skating or water skating, 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.
Exercise plan 5: Golf has always been considered as a gentleman's sport, but it is also suitable for women. Beautiful venue environment and moderate exercise have exercised your body and mind. This sport is closely combined with walking. In a 18 hole course, you will walk 6-8 kilometers. Swinging helps your body stretch; Besides, a beautiful stadium will make you feel better. However, the expenditure of this sport is relatively large.
Exercise Plan 6: Riding seems a little far away from us. Riding a horse is so chic, but in any case, riding a horse is a fashion and a trend after all. Suitable for women under 40, because this sport is more dangerous. It can exercise your agility and coordination, so that your whole body muscles can be exercised, especially the backward muscles.
What is the most suitable exercise for office women's fitness?
1, mountaineering
Suitable for people: IT people who work in dark computer rooms.
Reason: IT people are in the closed computer room all day, and are troubled by the turbid gas and radiation emitted by the computer all day. If you stay in the gym on weekends, your skin and body that haven't breathed fresh air for a long time will strongly protest against you. Go mountain climbing on weekends, let yourself be in nature, breathe heartily, sweat heartily, and throw away the boredom and fatigue of the week.
Fitness effect: Mountaineering is an excellent aerobic exercise, which can promote metabolism, accelerate blood circulation, improve endurance and leg strength, and enhance cardiopulmonary function.
2, long-distance running
Suitable for the crowd: I have been working in a sedentary way, leaving behind many things such as low back pain and cervical spondylosis, such as editors and freelance writers.
Reason: It is reasonable to say that long-distance running is more suitable for this kind of people, but it is not effective to concentrate on running for two days on weekends. Besides, long-distance running is an intense activity and should not be carried out on weekends. Free jogging in water has become the latest fitness exercise abroad, and it is also an ideal exercise mode. Because jogging in the water can evenly distribute the body load, it has obvious advantages over running on land. Moreover, in deep water, the runner's lower limbs do not shake and are not easy to get hurt, and he will feel very comfortable after exercise.
Fitness effect: the resistance of water is 12 times that of air. Running in water for 45 minutes is equivalent to running on land for two hours. Jogging in water is especially suitable for obese people. Because the density and heat transfer of water are greater than that of air, jogging in water consumes more energy than on land, and you can gradually get rid of excess fat in your body.
Step 3 shop
Suitable for the crowd: women who stay in the office from morning till night.
Reason: This is one of the most popular leisure ways for women, and it is also a good aerobic exercise. Compared with the boring equipment training in the gym, shopping not only makes women exercise unconsciously, but also makes them happy, which is the best of both worlds. Fitness method, if you can find something good by the way, is an extra surprise.
Fitness effect: women spend as little as two or three hours shopping and as much as one day. Non-stop exercise can increase leg strength and consume a lot of calories in the body, thus achieving the effect of fitness.
4. Bowling
Suitable for people: people who have worked in a certain position for a long time but have not been promoted for a long time.
Reason: You have been working hard, but you always suffer from not being favored by the leaders. You can't change this situation, but when you throw the bowling ball away, all your grievances and anguish seem to be thrown out together. What's the fun? Is it cool? Good words? Rising scores make you feel confident again. After several games, you are full of hope for your work and life.
Fitness effect: As long as the posture is correct when bowling, you can exercise more than 200 muscles all over your body.
Step 5 skate
Suitable for the crowd: people who have little activity at ordinary times and are too lazy to exercise even on weekends.
Reason: Skating is a fitness program that integrates exercise and entertainment. For lazy people, talking and laughing is the relaxation exercise that can achieve the best fitness effect. Skating mainly exercises leg muscles, which can improve the flexibility and coordination of limbs.
Fitness effect: Roller skating consumes 175 calories every half hour, which can enhance the flexibility of the whole body and the strength of all parts of the body.
6. Pilates Fitness Method
Suitable for the crowd: girls who lack exercise, are dissatisfied with their figure, and can't control their mouths when eating with customers, such as women working in the marketing department, public relations department and marketing department.
Reason: It is said that this sport has almost magical effect on losing weight and improving body shape. It makes those who are determined to lose weight but can't resist the temptation of food finally find heaven. Pilates is a wonderful way to adjust and strengthen muscles: compared with yoga, it is more prominent in the combination of Chinese and western, which not only integrates the training of body muscles and functions that westerners only pay attention to, but also integrates the gentle emphasis of the East on the unity of body and mind during practice. Every posture should cooperate with breathing, and it is easier to master than yoga, and the exercise intensity is slightly higher than yoga.
Fitness effect: there are exercises for arms, chest and shoulders, strength exercises for waist, abdomen and back, and stretching exercises to enhance flexibility. All parts can fully tighten the stretch, and the abdominal muscles can be obviously tightened in just 45 minutes.
Step 7 ride a horse
Suitable for the crowd: the work pressure is great and there are certain risks, such as starting a company by yourself or the management of the company.
Reason: I'm nervous all day and really tired. Think about being a herdsman on weekends and galloping freely under the blue sky and white clouds. Isn't it better to satisfy your desire to fly than to play golf? After all, each of us lives in a corner of the world. We are eager to get rid of that small circle and look forward to a wider world. Perhaps when riding a horse, at the moment of flying, our dream has been half realized.
Fitness effect: Riding a horse can exercise your agility and coordination, and can exercise all your muscles, especially your leg muscles. Riding a horse for an hour consumes 2700 calories, which is the same as playing golf for a day.
8. diving
Suitable for people: people who work step by step from nine to five every day, such as government civil servants and secretaries.
Reason: You are tired of the same life. Perhaps you have long longed for change and excitement in your heart, but you are afraid to try. Diving will satisfy your expectation of excitement and free life. At the bottom of the water far away from the crowd, you seem to have come to a world completely different from reality. Here, you can ignore it, like a free fish, and that feeling is really happy like a fairy. When you return to the real world from the bottom of the water, you will feel that you have completely changed, and the crux and troubles that were originally trapped in your heart have become so insignificant.
Fitness effect: Diving is a whole-body exercise, and the exercise effect is comparable to swimming. In addition, people who can't swim can do it.
What machines in the gym are more suitable for girls' sports?
Almost all the equipment in the gym is suitable for girls to practice. In the past, in the gym, men practiced equipment and women practiced aerobics. There is a clear difference between the two. Now this monopoly has been gradually broken, men also practice aerobics, and women also practice equipment. Although you practice the same equipment, different training methods will have different gains.
For example, when men generally require muscle-building sports equipment, they can use low-frequency and heavy-weight methods. Women generally require fat reduction and body shaping, so they can generally adopt the method of high frequency and light weight. In addition, don't worry about whether the muscle knot will be ugly after practicing the equipment! In addition to different training methods, muscle growth is closely related to the level of androgen in the body.
Androgen in women is just like estrogen in men, but the content is very small and the level is very low, so you can rest assured that there will be no muscle bumps? The reason why we can see that female bodybuilders have muscles is that most of them will take some drugs to improve the hormone level in their bodies besides the guidance of arduous training scientific methods, otherwise they will not be so magnificent. Now you can rest assured to exercise boldly and scientifically, right?