Family push-ups: prepare a yoga mat, with knees supported on the mat, hands and palms as close as possible, and back tightened; Keep the core abdomen tight, bend your elbows and sink until your shoulders and elbows are on the same level, and pause for 2-3 seconds; Hold up the pectoral muscles, restore the initial movements, and repeat the three groups. Rest for 30 seconds between groups.

Function: Because rhombic push-ups need rhombic hands, the distance between hands is smaller, which can better stimulate the sternoclavicular joint at the upper part of the pectoral muscle and the inner side of the pectoral muscle, and is more effective in shaping the overall chest shape.

Equipment with chest: sit on the equipment seat, hold your chest out, the big arm is parallel to the ground, and the small arm and elbow are close to the equipment pad; Clamp the chest inward forcibly until the cushions on the left and right sides are closed, and pause for 2-3 seconds; Control the strength of the chest muscles, slowly return to position, repeat.

Function: the biggest feature of bending your arms and clamping your chest is that you won't exercise your arms like push-ups. During the exercise, the elbow joint is fixed, and the triceps brachii can't exert force at all, which is the guarantee for girls to practice chest muscles without thickening their arms.

Rope clip chest: hold the rope with both hands, lean forward slightly, stand back and forth with your feet apart, and keep the knee joint slightly flexed in front; Clamp the chest hard to drive the arms to gather inward and meet in the chest, and stop 1-2 seconds; Slowly spread your arms until your elbows are shoulder-high or slightly higher. Say it again.

Function: Pay attention to stretching in time after training, which is beneficial to the target muscle group-chest muscle to become more rigid. At the same time, women not only practice breast enhancement and beauty, but also hold out their breasts and trumpet the excess calories, which has the effect of losing weight.

Sports suitable for women's fitness

Skating: 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.

Jogging/Walking: You don't need much investment, but you can get 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.

Bicycle: 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.

The benefits of women climbing mountains

1, mountain climbing is the best sedative: When you climb a mountain with beautiful scenery and fresh air, it can improve the excitement and inhibition process of the cerebral cortex, so it has a good therapeutic effect on depression and insomnia.

2. Influence of mountain climbing on immune system: Regular participation in mountain climbing can improve human immunity and reduce diseases such as tonsillitis, pharyngitis, tracheitis and pneumonia secondary to colds, as well as emphysema and pulmonary heart disease caused by tracheitis.

3. Influence of mountain climbing on nervous system: Regular mountain climbing exercise can improve the function of central nervous system, make people energetic, quick thinking and improve work efficiency. Mountain climbing can improve the blood supply to the brain, reduce the fatigue and mental stress of the nervous system and improve the quality of sleep.

4, the role of mountaineering on the digestive system: often participate in mountaineering, energy consumption increases, the demand for various nutrients increases, thereby increasing appetite, improving the function of the digestive system, strengthening gastrointestinal peristalsis, increasing the secretion of digestive juice, and increasing the absorption of nutrients.

5. The influence of mountain climbing on mental health: Mountain climbing makes people feel back to nature and close to nature, which can transfer the mental stress in daily work. Towering peaks and winding mountain roads are also tests of physical strength and will. Frequent mountain climbing can increase self-confidence, help to get rid of bad emotions, and make the spirit and psychology healthier.