There are many ways to exercise. Let me show you the basic movements of fitness, girl. This kind of exercise can help us to exercise well, and a full state is more conducive to our positive welcome to life.
The basic movements of fitness beginners are female 1 1. After standing on one leg, raise your legs and raise your arms before standing.
In the first action, we can complete a leg lift after standing on one leg and arm lift before standing. The name of this sport is a bit long, but it is a very good sport. Before doing this action, we should first keep the posture of standing on one leg, lift one leg backward, and at the same time complete an arm stretching action forward.
If it is a little difficult to understand this action in words, then you can have a look at our picture demonstration. You can do this action according to the content of the picture demonstration, which will make you understand how this action is done quickly.
2, one leg standing posture side arm swing
After the last movement, you can take a proper rest for a while, and then you can complete this one-legged standing posture and swinging arm. This action is not difficult to do. Before doing this, we still need to stand on one leg, and then we need to raise our arms to the side.
After maintaining this posture, we need to complete this swing. Because this is a training action completed by one leg, it needs to be done alternately so that our two legs can get the same training.
3, stool surface arm flexion and extension
The third action, we do an arm flexion and extension on the stool surface. This action is done by using our own weight, which can help us strengthen the upper limb muscles. When we do this action, don't look for a stool that is too high, just find a stool that is highly suitable for this training.
Basic actions of women's 2 sit-ups for fitness introduction
When women are exercising, it is best to do some simple introductory movements first. These introductory movements are not only convenient to learn, but also suitable for women. Therefore, these movements are most suitable in the early stage of exercise. First of all, sit-ups are very suitable for women. This exercise can be aimed at our waist and abdomen, which is often the part where women accumulate more fat. This kind of training can be done at home, anytime and anywhere, without any sports equipment. When doing this training, the movements are also very simple. Only one thing that needs everyone's attention is that when we bend our knees and put our upper body close to our knees, it is best not to let our lower back leave the ground.
push-up
Push-ups are a well-known exercise, and no equipment is needed. You can exercise at home at any time, and the exercise effect is good, but the movement is not too difficult. Push-ups will be stronger, but people can adjust the number when doing push-ups From the action level alone, the action is relatively simple. People should do push-ups, and it is best to do 20 to 30 push-ups every day. If women do push-ups too often, they may exceed their physical load. In the process of doing push-ups, the body should try to keep a straight line, the hips should not be tilted and the waist should not collapse. This is the most important action point.
deep squat
Squat is a very effective exercise, and the training of squat is very useful for women, mainly because women can not only exercise their thighs but also their hips when doing squat. Many women tend to accumulate fat on their legs and buttocks, especially office workers. This exercise has a good effect on the fat removal of legs and buttocks, and can also help women improve the lines of buttocks and make them more compact. Squat is also a strong exercise, and doing some exercise properly is good for your health.
Female 3 1, the basis of cardiopulmonary training, to ensure your exercise.
Everyone's physique is different. It is suggested that sedentary girls in the workplace start with aerobic exercise. Remember to stretch and warm up first.
First of all, please take out our treadmill ~ People who always sit in daily life generally have poor cardiopulmonary circulation. You can test yourself first: Can you jog on the treadmill for 20 minutes? If you can't breathe for less than 15 minutes, it proves that your cardiopulmonary function is very weak, and it is dangerous to do any exercise rashly at this time!
Why is cardiopulmonary function important? It represents the health and function of your systemic circulation system and determines whether you can keep exercising for a certain period of time. When your circulatory system can't efficiently deliver blood and nutrients to the tissues that need metabolism, your body will soon be tired and even dizzy!
Running Training after Cardiopulmonary Training
Treadmill is enough ~ The running time starts from 15 minutes, and runs at least three times a week, gradually increasing the time. When you can jog on the treadmill for 30 minutes and exercise for more than 5 days a week, congratulations on your basic cardiopulmonary ability!
2. Muscle training shapes limb stability and reduces body fat.
Similar to cardiopulmonary training, people who are new to sports are different. I suggest that when you start muscle training, you should first make sure that you can build enough mobility and stability, then do other action training, and then start weight training in the third stage.
Step 1: Move back and forth
1, find a line on the floor, stand behind the line and point your toes at the line.
2. Then the left and right feet take turns to take a big step forward and then take it back.
3. During the process, please keep your toes forward, your knees are aligned with the second finger of your toes, your body should not be tilted, and your front legs should not be tilted left and right.
In addition, stand on the feet behind the line, and don't tilt your feet during the process.
5. Close your legs.