Sports suitable for girls to exercise at home, summer is coming, which makes many girls both excited and anxious. What is exciting is that they can put on beautiful skirts and show their charm. What worries me is that I have been at home for a long time and become fat. The following sports are suitable for girls to exercise at home.
Sports suitable for girls to exercise at home 1 1, supported by flat plates.
The seemingly simple flat support tests the core muscles of the whole person. It's very simple. You can exercise at any time without picking the place to exercise.
Action essentials: support the ground with two small arms. Keep your arms as wide as your shoulders. Toes support the ground, hanging legs and torso. Straighten your neck, face down, keep your waist and abdomen tight, and be careful not to collapse and pout. This is the best way to reduce the pressure of exercise on your waist.
2. Upgraded bracket
If you think the flat bracket is boring, you can also try the upgraded flat bracket.
Action essentials: Forearms and toes support the ground, keep the core strength tightened, lift one leg, lift it, then slowly lower it, and lift the other leg. This action can make our abdomen feel a different kind of pain, which will make your abdominal muscles practice faster.
3. Crouching
When it comes to the simplest and most effective exercise, squat is essential. It not only looks simple and easy, but also does not limit the place of exercise.
Action essentials: open your legs, the distance is equal to your shoulders, and the crotch slowly falls, and make sure that your knees are within the toes and can't exceed them. Straighten your back, straighten your hands, imagine yourself sitting on a stool, then go back to your original position and stand up. Exercise leg squat is one of the best choices for shaping hip and leg muscles.
Step 4 jump rope
Skipping rope is a very good exercise mode, and the fat burning effect is also very good. You can exercise barefoot at home or downstairs in the community.
Action essentials: Skipping rope is a whole-body exercise. If there is no fitness foundation, you can gradually increase the amount of exercise step by step. Jumping rope with patterns can also increase the interest of sports. If you exercise every day, your figure will get better. Pay attention to warm-up exercise before exercise to avoid sudden physical exercise and injury.
5.hula hoop
Hula hoop is an exercise to exercise the waist and legs. The longer the exercise time, the better the effect. Hula hoop is not strong, but the effect is still very good. It is suggested that regular long-term exercise is very helpful to burn fat and lose weight.
Sports suitable for girls to exercise at home 2 bounce in place for one minute
There is a certain rhythm. Squat down as much as possible, jump as much as possible, let your body move and get into motion.
Besides, if you insist on squatting, you can fix your ass.
Buy an elastic band.
Hold elastic belt shoulder-width with both hands, inhale and turn your hands back as far as possible (try your best, don't use force), at the same time try to pull away elastic belt and exhale back to your chest.
Repeat this for twenty times. When you do it, you will feel the scapula moving like a wheel, which will help to improve the hunchback, make people more upright and exercise the back muscles and upper limb muscles.
There are many other training methods in elastic belt.
push-up
Do it for a minute. If you are not strong enough, you can stand against the wall. When you do it, focus on your chest, not your upper limbs. Use the strength of your chest muscles as much as possible and exercise your upper limbs.
Moreover, girls can tighten their breasts by doing push-ups, and they can also shape better curves of shoulders, back and arms.
Stand up and squat down.
Do twenty, cooperate with breathing, and do it slowly; Squatting is especially effective for burning fat on your thighs, especially if you are strong. Try to keep squatting for three seconds after half a squat, and your legs are beginning to get sore, which proves that you have exercised.
Spread your legs as wide as possible.
Keep your legs straight, don't bend your knees, keep your back straight, touch your right foot with your left hand, stand up straight, and then touch your left foot with your right hand, doing twenty at the same time;
Persisting in doing these exercises can not only improve your body shape, but also cultivate your temperament.
1, lie flat on the mat and keep the spine in a natural curve (you can put a hand in the gap between your back and the floor). Bend your knees, put your feet together, open your knees so that your thighs are close to the ground, but keep your thumbs in touch. Press your hands on the lower abdomen to ensure that the abdomen is stressed during the whole movement.
2. Use the strength of the abdomen to lift the upper body, slightly lift the chin, and stretch your hands forward.
3, knees together, feet on the ground, the body is still raised, and both hands are pressed on the lower abdomen to ensure that the abdomen is still under stress.
4. Lie down and return to the starting position.
Sports suitable for girls to exercise at home 3 How do girls exercise at home?
Spinning bike: This kind of stationary bike is necessary for the gym, and it is also good to do winter sports at home. Controlled by the degree of computer, you can carry out targeted exercise on all parts of the body. During the exercise, the inclination of the bicycle can be adjusted at will, without impacting the joints, and the heart rate and calories consumed are monitored throughout the exercise. It is a kind of aerobic exercise with low intensity but excellent effect.
Yoga: Yoga is one of the best choices for women's sports at any time. Yoga is very soothing, and its movements are light and slow, which allows female bodybuilders to adjust their endocrine, reduce the pressure in their work and life and promote blood circulation.
Skipping rope: very good exercise, which is very effective for physical coordination, reaction speed and cultivation. Jumping rope is very slim and effective. Jump indoors and at home, as long as the people downstairs are okay.
Aerobics: Aerobics can be danced at home by yourself, with good aerobic exercise effect and fat reduction effect. When doing aerobics training, you can actively mobilize the whole body's motor cells, so that bodybuilders can easily enter the fitness state.
Do housework: take a rag every day, climb high and low, the height is the cabinet and chandelier at home; The lower part is floor and tile. Wipe it clean with a rag. It is also a good activity, which not only exercises the body, but also cleans the house, killing two birds with one stone.
The benefits of exercise
Weight control: Exercise can prevent excessive weight gain, help to lose weight, and strengthen muscles without losing weight. Consume calories during exercise, promote metabolism after exercise, increase appetite and form a virtuous circle, which can not only lose weight but also maintain symmetry.
Life is richer: the content of life is not equal to work and eating, but also to have your own hobbies, and of course, proper exercise and exercise. There are many forms of sports, which are interesting, can make people relax, feel happy, enhance their feelings with family and friends, enrich their spare time, expand the scope of communication, and enrich the content of life.