It's not easy for lazy MM to insist on going to the gym. In fact, there are many ways for girls to exercise at home, and only a few small objects can achieve good fitness results. Then, let's share the pictures of girls exercising at home.

Pictures of girls exercising at home 1 1. Push-ups strengthen the waist.

This action is very simple. 15 is a group, and three groups are performed. Just lie on the bed, hold your head with your hands, and then get up by the strength of your waist. Can effectively exercise your waist,

2, biceps raise healthy hands.

The actions that can be completed by sitting on a single stool at home, 15 as a group, are divided into three groups. . Use two mineral water bottles filled with water to make dumbbells and lift them in parallel, but remember to keep your upper arms close to your torso, fix the strength of your biceps and contract your biceps. This action is very beneficial to exercise your hand strength.

3. Sit in your abdomen and lift your legs.

Put a single stool in the open space at home. After sitting on it, lift your legs by the strength of your abdomen and cross them up. This simple action helps to exercise your abdomen, reduce excess fat in the abdomen and make the abdomen more perfect. Lift 15 times each time, and perform 3 groups with a break, but not too long.

4. Hold the wall and squat.

Choose an unobstructed wall at home, and then slowly squat down with the strength of the wall and legs. It's best to hold a small object in your hand, such as a bottle of water. This action can exercise the leg muscles while squatting, which is very beneficial to eliminate the excess fat in the leg and make the shape of the leg look better. 15 1 group, 3 groups.

5. Bend over and stroke your back.

Choose a relatively empty place to stand at home, then hold two bottles of mineral water bottles filled with water in your hand, with your knees slightly bent, your back bent, and your chest held out. Lift the mineral water up with the strength of your back and shrink your shoulders at the same time. This action is very effective for exercising the back and increasing back strength. It can also effectively reduce back fat and modify back lines. 12 1 group, 3 groups.

Pictures of girls exercising at home 2 Sports equipment suitable for indoor fitness

1, rhythm dumbbell

Do you think dumbbells are just tools for thin arms? Then you underestimate its function! Dumbbells can not only help you slim your arms, but also have obvious effects on the sculpture of back muscles and shoulder lines. They can even be used as a gravity aid for your lower body exercise, making it more effective. There are many books that teach dumbbells to keep fit. Open them and you will find that dumbbells have so many functions!

Advantages: there are many slimming demonstration movements, which are simple and easy to learn; If there is no dumbbell, you can use a mineral water bottle filled with water instead, which is convenient and economical.

Disadvantages: If you don't pay attention to the posture of lifting dumbbells, it is easy to hurt your wrist, so use it with caution.

2. Elastic rope

There are large and small muscles in the human body. Heavy dumbbells can be used for large muscles, and elastic ropes can be used for small muscle groups that are difficult to practice (such as back arms). In addition, after weight training such as dumbbells, you can also stretch with elastic rope.

Advantages: Very effective for small muscle groups that are difficult to train.

Disadvantages: there are few demonstration action materials, and it is not easy to learn just by looking at pictures.

3. Donuts; Doughnuts

Donuts are as versatile as dumbbells, but they are lighter and can be worn directly on your wrist. Besides being convenient to use, they are not tired to do it. You can wear it while running or walking, or even hide it in your clothes when you wear a little longer clothes, and no one will find it when you walk!

Advantages: directly worn on the wrist, there will be no sports injury.

Disadvantages: almost none, if there is, that's your excuse for being lazy!

Step 4 clamp

Many people can use the grip, which is a very common fitness equipment. The main function of grip device is to train the grip strength of palm and strengthen the muscle curve of elbow, so it is more suitable for boys. If you need to tighten the elbow muscles, the grip is a good choice, but it has no obvious effect on the thin arms.

Advantages: it does not occupy space and is convenient to use.

Disadvantages: no obvious slimming effect.

5. Twisted plate

Many people like to use a twist plate. Compared with hula hoop, it requires little study and is also very fun. People who have used the twist disc think that the thin waist effect is better than the hula hoop, so it is easier for people to persevere. The effect is worth recommending!

Advantages: simpler than hula hoop, more suitable for people who want to slim down but can't shake the hula hoop.

Disadvantages: people with poor balance should think carefully before using it.

6.hula hoop

Many artists with small waists admire hula hoop very much. Hula hoop is really so effective! Whether you are a bucket waist or a thin straight waist, as long as you keep exercising for 20 minutes every day for a week, the obvious waist line will come out! It is recommended to exchange clockwise and counterclockwise when shaking to balance the waist muscles and make the waist line balanced and beautiful.

Advantages: The effect of waist line sculpture is quick and obvious.

Disadvantages: I will have a backache for a day or two when I start shaking, and I don't want to insist.

Picture 3 of girls exercising at home What indoor sports are suitable for girls?

Curl up, sit up

Cross your arms tightly on your chest, bend your legs, keep your heels 30-50 cm away from your hips, put your feet flat, hook your toes on the bottom of the furniture and lie on your back; When you get up, your torso and head lean forward and try to touch the furniture that hooks your toes. Try to repeat without interruption within 1 minute. This action can strengthen abdominal muscles, avoid pain at the lower end of the spine and maintain a good posture.

Sit flat and stretch forward.

Take off your shoes and socks, sit on the floor, straighten your legs forward and put them flat together, with the heel distance of 13 cm, put your feet against the wall, stretch your hands forward and try your best to touch the wall. Be careful not to bend your knees, don't be too strong, and try to relax your muscles for 5 seconds. This set of movements can exercise the flexibility of the spine, hips and legs. Helps avoid back and leg injuries.

3-minute step jump

Put a small bench or a bundle of newspapers on the floor, the height is about 30 cm. First put your right foot on the bench, your left foot on the ground, and then switch places with your feet at the same time-your left foot on the bench and your right foot on the ground, and do this alternately, 24 times a minute. This method can exercise the heart's response to continuous activity and reduce the risk of heart damage.

push-up

This action is different between men and women. /kloc-Women and children under the age of 0/0 should land on their knees, with their calves tilted, their heads straight to their knees, their palms flat, their fingers forward, and support the ground under their shoulders, with their palms shoulder-width apart. Then touch the ground with your chest and hold it up with your arms until your arms are straight. /kloc-The movements of boys and girls above 0/0 are basically the same, except that the knees should leave the ground, the whole trunk should be in a straight line, and the toes should touch the ground. This action can exercise the strength and endurance of upper limbs, shoulders and chest muscles, which is conducive to maintaining a good posture and avoiding chest and hunchback.

Four indoor sports burning fat is super effective.

Abdominal roll of fitness ball

Lie flat on the fitness ball, put your feet flat on the ground, put your hands behind your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position.

High temperature yoga

Also known as Bikram Yoga, if you want to practice in a high temperature environment between 38 and 42 degrees Celsius, you will basically sweat after 10 minutes. Sweating can detoxify and purify a lot.

Nervous system, Bikram yoga can not only lose weight, but also relieve low back pain and cervical pain caused by sitting for a long time.

taekwondo

Exercise from time to time, explosive music and slightly "violent" movements can stretch the body to a greater extent, accelerate fat burning, satisfy your desire to vent, and are most suitable for office workers to practice.

Latin dance aerobics

You can't wriggle around, shake your shoulders and hips and spin in Latin dance ... You should devote yourself to the unrestrained Latin dance music, and your graceful waist and hips will develop like this.