What is suitable for adolescent girls? Aerobic exercise.
Aerobics, also known as modern rhythmic gymnastics, is a self-expression with various body postures and unarmed movements accompanied by beautiful melody. Moderate exercise load, graceful movements, many changes, great freedom, strong randomness and high entertainment. Aerobics has exercise value, first of all, form, which is divided into posture and body shape. Posture is our usual behavior. Then the body shape is the external form of our body. Nowadays, people like the perfect figure. Aerobics can change our body shape well, but training is very tiring.
You can practice alone or in groups. It is suitable for both people with strong physical fitness and people with weak physical fitness. Long-term participation in aerobics can make girls develop well in flexibility, coordination, sensitivity and endurance. It plays a very good role in shaping girls' bodybuilding posture, cultivating their sense of rhythm, improving their expressive force and musical literacy.
play football
Kicking flippers requires a high degree of cooperation between the eyes and legs, which is an excellent exercise for the command ability of the nervous system. When kicking, people's breathing deepens and accelerates, blood circulation is strengthened, and metabolism is promoted. It will be more interesting if you add a variety of tricks such as turning around, kicking, stabilizing, jumping and throwing when kicking. Compared with other sports, shuttlecock is unique in that it has a special regulating effect on human eyes, brain, nervous system and limbs. Mainly use the lower limbs to do movements such as disk, bump, turn, jump and fall, and exercise the feet, legs, waist, neck, eyes and other parts of the body by lifting legs, jumping, bending over and turning around. The most remarkable difference is that its movements can make the joints of the human body swing sideways, driving the dullest parts of the body, thus greatly improving the flexibility of each joint and the flexibility of the body.
When kicking, standing on one foot to support the body is actually good for people's stability. Exercise. Kicking the inside, outside and instep of flippers with one foot can exercise the flexibility and flexibility of ankles, knees, hips, waist and neck. Hands move with the movement, on the one hand, it plays the role of balancer, on the other hand, it can practice the coordination of shoulders and elbows.
Rubber band skipping rope
Rubber band skipping rope has a greater effect on the flexibility of waist, legs and joints. This kind of activity, mainly jumping, can exert certain pressure on the bones of lower limbs, so that the bones can get more blood and nutrition. It has a good preventive effect on avoiding the bending of lower limb bones and the formation of flat feet of girls. Often jumping rubber bands can not only effectively enhance the functions of internal organs and blood circulation system. Increasing lung ventilation can promote metabolism, enhance the flexibility of legs and waist, promote the growth and development of pelvis, and develop physical qualities such as strength, flexibility and agility, which is an effective means to improve jumping ability and balance ability.
There are many jumping methods and skills of rubber band skipping rope, from low to high, from bottom to top, step by step, and jumping one level can improve one level. When jumping a rubber band, the higher the rubber band is lifted, the more difficult it is to jump, and of course, the greater the effect on exercise. There are also many changes in the jumping posture. There are double jump, single jump, double jump and so on.
rope skipping
Skipping is mainly about physical activities, and all joints including legs jumping, wrist rotation, shoulders, back, waist, abdomen, buttocks, thighs, calves and feet participate in the activities. Thereby accelerating the blood circulation of the whole body and supplying more sufficient oxygen and nutrition. At the same time, it has strong pressure on the bones of lower limbs and greatly promotes the growth of bones. When swinging and jumping, the upper and lower limbs need to cooperate closely, which is of great benefit to improve the coordination and flexibility of the nervous system.
No matter taking part in aerobics, kicking shuttlecock, bungee jumping and skipping rope, people can keep doing rhythmic activities, and their muscles are constantly contracting and relaxing, which has a good exercise effect on cardiovascular system and respiratory system.
What sports are suitable for adolescent girls? 2 jump rope and kick shuttlecock.
In adolescence, if you want to maximize your potential, you should do more exercise. Jumping exercise is more helpful for growing taller, because it can better stimulate our bone development and growth. Therefore, skipping rope and kicking shuttlecock are good leg exercises, which not only help girls keep fit, but also help them grow taller. So adolescent girls can choose to skip rope or kick shuttlecock for about 30 minutes every day. It is worthwhile to pay for growing taller.
jogging
Maybe many girls don't like running, but we have to pay for what we want. Since we haven't inherited the genes that make us grow taller, we can only make ourselves grow taller through acquired efforts. Go jogging several times every morning or evening. Running can promote blood circulation throughout the body and accelerate the flow of nutrients. Running in adolescence is very helpful for growing taller.
swim
If conditions permit, adolescent girls can go swimming 1 3 times a week. Swimming is not only a very shaping exercise, but also very helpful for growing taller. With it, the muscles and bones of the whole body can be fully stretched, which is more conducive to our growth.
Jumping method
Jump with your feet and touch branches, basketball stands, ceilings, etc. 10 times is a group that jumps up for 5-7 seconds at a time, with an interval of 4-5 minutes. Try to stretch your body to the maximum extent. Besides, we should often take part in basketball, volleyball and swimming. When you grab a basketball spike, you must jump hard and actively compete for every high penalty. Because jumping is the main training content, try to jump about 200 times a day.
Do stretching exercises
Raise your arms, then pull in all directions, and stand on tiptoe at the same time, repeat 6 ~ 8 times, with a short rest in the middle; Horizontal bar exercise: Suspend (20 seconds/time, do 3 times), while the body rotates left and right, and the feet are close together; Swing back and forth; Swing clockwise or counterclockwise; Pull-ups: Squat down, keep your back straight, jump up, grab the horizontal bar, and use the inertia of jumping to do pull-ups (the height of the horizontal bar and the distance between your hands vary from person to person). Repeat 6~8 times each time.
There are many sports for girls to grow taller. For example, you can do some simple exercises above. If you can persist in exercise for a long time, girls will have the opportunity to grow taller, and long-term exercise will help girls grow taller faster. Girls will look more beautiful when they grow taller, so they will grow taller if they use the sports above.
What sports are suitable for adolescent girls? First, walk vigorously.
Swing your arm greatly and move forward 50 meters effectively; Then run in small steps, with fists on shoulders and elbows bent and rotated; Run and jump 25 ~ 50 meters quickly, repeat 4 ~ 6 times, and rest after each time.
Second, do stretching exercises.
Raise your arms, then pull in all directions, and stand on tiptoe at the same time, repeat 6 ~ 8 times, with a short rest in the middle; Horizontal bar exercise: Suspend (20 seconds/time, do 3 times), while the body rotates left and right, and the feet are close together; Swing back and forth; Swing clockwise or counterclockwise; Pull-ups: Squat down, keep your back straight, jump up, grab the horizontal bar, and use the inertia of jumping to do pull-ups (the height of the horizontal bar and the distance between your hands vary from person to person). Repeat 6~8 times each time.
Third, prepare for warm-up exercise.
Move the joints of limbs, keep your back straight, lean forward, straighten your arms and swing back and forth.
Fourth, jump up.
Jump up, grow taller gradually, or reach a set height; Jump down from a slightly higher place; Squat and jump. Do 30 ~ 60 jumps in different postures, and push your feet hard to the ground. But from the beginning, we should do it according to the prescribed amount and gradually increase the amount of exercise.