First, women's sports should pay attention to the following points
1, wear a bra when doing exercises, which is also very supportive.
2, menstrual exercise, the amount of exercise should not be too large.
3. Women who have no exercise habits should not start doing aerobics during pregnancy. Even women who have the basis of aerobic training need to consult a doctor during this period to decide whether to continue aerobic training.
Second, clothing suggestions
In order to better reflect the beauty of Latin, it is best to choose clothes that can make people look slender. Pants can be tight-fitting and slit, or low-waisted, to highlight the curvy beauty of crotch movements. It's best to choose a T-shirt that is loose and easy to sweat, or a top with cuffs on a tight vest is also a good match. The choice of shoes is based on the softness of soles. In a word, comfort is the most important.
Third, step by step.
Warm-up and proper stretching before walking are very important, especially moderate stretching of lower limbs. When it is cold, keep warm for a long time and put on more clothes.
Beginners should do it two or three times a week, and the next day is appropriate. Then you can increase the number of times appropriately until you feel the right amount. Don't force it. Remember, haste makes waste.
At the beginning, the amount of exercise should not be too large, and the range should be gradual. Each movement should not last too long, and it is appropriate to 10 minutes.
Four. Hygiene and health
People who often do aerobics should pay attention to their feet and often trim their toenails. A broken toenail will prick the skin and make the toe inflamed. Always keep your feet dry. There are blisters on your feet, don't break them.
After aerobic exercise, you should change your sweaty clothes in time to avoid catching cold, especially in air-conditioned rooms. You should do some stretching exercises after exercise and before taking a bath.
Recommended menstrual exercise
Unarmed aerobics includes four parts: strengthening abdominal exercises; Exercise of waist, back and arms; The practice of reducing hip circumference; Relax and exercise.
Tip:
1, don't hold your breath during practice, and keep breathing naturally.
2. During the practice, it is best to take a deep breath in the chest and abdomen.
Benefits:
Increase oxygen supply, purify blood and strengthen lung tissue. Enhance immune function. Diaphragm and chest cavity have been developed and strengthened. Vigor and endurance increase accordingly. The complexion is rosy and healthy, and the body and mind are peaceful and clear.
Bare-handed aerobic exercise during menstruation
Doing several free-hand calisthenics with music every day during menstruation is of great benefit to improving the metabolism of the body, regulating the excitement and inhibition of the cerebral cortex, improving the blood circulation of the pelvic cavity, promoting the discharge of menstrual blood, and relieving the discomfort of the whole body.
During menstruation, many women often feel backache, abdominal pain, abdominal distension, pain or constipation. A few people have systemic reactions, such as headache, drowsiness, mood swings, and colds. These phenomena are related to the changes of neurohumoral regulation function.
Exercise 2 ~ 3 days before menstruation, and each movement can be repeated 15 ~ 20 times. However, we should reduce the amount of exercise and avoid strenuous, strenuous and shocking exercise.
The first section, supine breathing
Lie on your back, bend your knees, put your hands on your lower abdomen, and take a deep abdominal breath with abdominal contraction, repeatedly.
The second quarter supine leg flexion
Lie on your back and straighten your legs. Then, bend your knees, blow your legs into your abdomen, keep your thighs as close to your chest as possible, then straighten your legs and do it repeatedly.
The third quarter supine legs crossed
Lie on your back, put your hands behind your neck and raise your legs. Then, the legs are abduction, then the legs are adducted and crossed, and the legs are abduction and adduction.
Section 4 Sit up and close the anus
On the flat mat, the upper body is upright, the legs are bent to both sides to separate the legs, and the hands are placed on the knees. Then, lift forcibly when inhaling * * * and relax when exhaling, and do it repeatedly.
Section 5, Hip circumference
Stand with your feet wider than your shoulders, knees slightly bent, hands on your thighs, abdomen and chest, then turn your hips and abdomen clockwise for 8 times, and then turn your hips and abdomen clockwise for 8 times. Do it repeatedly.
Section 6, Body Swing
Stand up straight with your legs together. Then, hold your chest and abdomen, stretch your waist and hips, and stretch your arms back. At the same time, blow your head with your chest and abdomen, push your hips forward, bend your knees, raise your arms horizontally in front of you, and do it repeatedly.
Section 7, Stand and bend your legs
Stand up straight with your legs together, then bend your knees and pat your right leg, and hold your right calf with your hands so that your right thigh is close to your abdomen. Stand with your right leg down, lift your left leg again, and repeat the left and right legs respectively.
Section 8, Body Perimeter
Stand with your feet apart, clockwise with your arms around your waist as the upper body axis, and counterclockwise with your arms around your waist as the upper body axis, and move slowly and repeatedly.
Conclusion: Physical maintenance and management are very necessary. Girls always have to pursue themselves. They can learn aerobics or yoga, which will change their personal temperament. The maintenance of menstrual period can not be ignored. Girls must pay more attention. When doing aerobics, they must pay attention to physical changes. If they feel uncomfortable, they should stop and have a rest.