1, treadmill
Treadmill is a necessary fitness equipment for losing weight in gym. The operation is simple, and the movement speed can be adjusted according to the body speed. It is a fitness equipment suitable for men, women and children.
Every time you run for 30-40 minutes, the speed of girls can be controlled at 6-8 kilometers. Girls with thick arms can add swing arms to help thin arms when running.
2. Yoga ball
Yoga ball is mainly used to exercise girls' flexibility and ability to control all parts of the body. Regular practice can help shape a perfect figure curve, which is a fitness equipment especially suitable for girls.
3.spinning bike
Spinning is more intense and consumes more calories, so the weight loss effect is particularly good. But spinning requires a certain amount of endurance and physical strength, which is not suitable for girls who have just started sports.
Step 4 jump rope
Skipping rope is also a systemic fat-reducing exercise, which can exercise calf muscles, quadriceps femoris, thigh muscles, shoulders, back, arms and abdomen. And skipping rope is not difficult. You can practice when you go to the gym for the first time.
5. Spacewalker
The spacewalker is easy to use and does not need much effort, so it is especially suitable for girls. Hold it with both hands, step on the left and right pedals separately, and your feet naturally swing back and forth. Often playing spacewalk can exercise the flexibility of lower limb muscles and promote the health of cardiovascular system and cardiopulmonary respiratory system.
6.hula hoop
Hula hoop is mainly used to slim waist and abdominal fat, which has low requirements for athletes' quality and relatively poor physical fitness of girls. More hula hoops can help shape and lose abdominal fat.
7.badminton
Badminton is divided into indoor and outdoor. If there is a badminton court in the gym, girls can also play badminton to exercise. Badminton can exercise people's reaction speed and the coordination of limbs, and there is no requirement for physical strength.
8, women's fitness misunderstanding
1. Many women worry that strength training will make their bodies strong.
Sports medicine believes that exercise training will change the body shape, but the goals of body shape and posture are closely related to training methods. For example, professional marathoners are all steel bars, and swimmers have wide shoulders. Therefore, resistance strength training under appropriate load intensity and repetition frequency and reasonable training recovery will make the body healthier and more beautiful.
2. Fitness is only aerobic exercise.
Although aerobic exercise is good for enhancing endurance and cardiovascular system, it has little effect on increasing strength and strengthening body. Only by combining aerobic exercise with strength training can we comprehensively improve our physical fitness. Diversified training is good for you, it can make your body function develop in a balanced way.
Physical labor and housework can replace physical exercise.
This is also the reason and excuse for many women not to exercise. It is true that housework can make people tired and lazy, but physical exercise is an independent system, which refers to a systematic, orderly, organized, planned and purposeful exercise process to control the intensity, amount and interval of collective exercise. However, physical labor and housework are general fatigue, which easily leads to local strain, and lack of scientific and regular training control, which makes training unable to meet physical needs and difficult to achieve the purpose of exercise.
4. Do the same exercises over and over again
Sports experts remind us that our bodies will only change if we are forced, that is to say, the more places you exercise, the greater the change. And if you repeat the same exercise program for a period of time, your body can only exercise one or two parts, while other parts and muscle groups are not fully exercised. It's hard for your body to keep balance, and it's hard for your body to reach its best. Therefore, fitness experts suggest that bodybuilders should choose a variety of training methods and change them frequently so that all parts can be exercised.
5. Abdominal obesity can do sit-ups.
This is also a typical taken for granted approach. In fact, practicing sit-ups has little effect on reducing abdominal fat, because there are too few anaerobic exercises like sit-ups to achieve the effect of losing weight.
In fact, doing aerobic exercise for 45 minutes every day can achieve the effect of burning fat, but few people can do sit-ups for 45 minutes continuously. Therefore, to lose weight, we need to adhere to aerobic exercise for a long time, such as swimming, brisk walking and running. In addition, a reasonable diet also needs to be combined with exercise.
6. Don't stop before exercising
In the process of exercise, it is necessary to make a necessary pause, because the body itself needs enough rest period to recover. As a beginner, don't do heavy exercise training more than four times a week. On the same training day, the same muscle tissue should not undergo multiple intensive training. If there is pain in the previous exercise, don't force it in the later training. In addition, comprehensive nutritional maintenance is also necessary, and eating 5-6 times a day is a good choice. Finally, you need to keep at least 8 hours of sleep, because enough sleep will restore your energy and body.
7. Exercise before breakfast.
Women need to increase nutrition while training hard. If you don't eat enough in the morning, you will feel hungry at the end of training. Dr Jacqui Bern, an assistant professor at Colorado State University, said that breakfast should contain more carbohydrates and some protein. Egg white is a better choice. In addition, low-fat yogurt, milk and cereal are also good choices. Eat immediately after training, because the body needs to replenish the consumed energy. Eat carbohydrates, protein, water and, of course, delicious snacks.
8. Ignore the warm-up before exercise
Many people who take part in fitness training for the first time will be very excited, especially when the exercise has good results. This greatly encourages you to take part in more exercise. But some people can't wait to get into intensive exercise as soon as they enter the gym, ignoring the warm-up before exercise. Moreover, excessive training will often make you exhausted and affect your normal life and work. In this regard, Richard Cotton, spokesman of the American Training Committee, pointed out that fitness is a long-term project, and you should not want to become a bodybuilder in one day.
9. Don't stretch before training
First of all, it is best to do 10 minutes of low-intensity pedaling training before doing exercise, which can not only reduce the injury, but also raise the body temperature before doing high-intensity exercise. When the body tissue is warm, you can do stretching exercise for another 5- 10 minutes, especially stretching those muscle groups and body parts that may be used.