Do you know any movements suitable for girls to exercise? Many girls also join the fitness team, not only for good looks, but also for good health. I collected and sorted out the information about the movements suitable for girls to exercise. Let's have a look.

Suitable for girls to exercise 1 1, supine support, leg lift.

The name of the first movement is supine back support and leg flexion lift. Before doing this action, we first need to keep a supine posture, then support our hands behind our backs, keep such a back-supported posture, bend our legs, and keep this posture, and then we complete the body lifting action.

When we do this action, we must tighten the abdominal muscles, feel the participation of every muscle in the body, and try to slow down the action, which will make the body produce more stress stimulation.

2, prone

The next action is called pushing down. If you look at the name of this action, you may mistake it for push-ups. In fact, this action is not push-ups, so you should never do this action push-ups.

Before doing this action, we need to keep a basic posture of leaning and supporting, with our legs as far apart as possible, and then use our upper limb strength and our chest strength to complete this leaning action. It is ok to do this half push-up, but you should also control the speed.

Step 3 stand up and punch

The next move is called standing and punching. Before doing this action, we need to maintain a basic standing posture, with our legs shoulder-width apart and our backs straight. After maintaining such a basic standing posture, hold a lightweight dumbbell in both hands, and let's finish this punching action.

This action is not difficult. When we do this boxing action, we should try to make our fists harder and feel the explosive force of our bodies, so that the training effect will be doubled.

4, fitness ball prone down

The name of the last movement is fitness ball prone. This movement is a bit like the third movement. On the basis of the third movement, we need to add a fitness ball to complete it. We need to support a fitness ball with one hand, control the body center of gravity, and then complete this push-up, or don't make this push-up, just do half of it.

Action 2 is suitable for girls to exercise. Action 1: The flat support rotates 20 times, changing sides.

Bend over, with your arms directly under your shoulders, bend your elbows, straighten your legs, support your body with your elbows and feet, straighten your waist and back, and turn around with your shoulders. At the same time, spread your arms on this side and stop at the top, then turn back and extend your arms to the lower side of your abdomen.

Action 2: elastic belt lifts his leg 20 times and changes sides.

Stand up, chest out and abdomen in. You can hold hands, fix objects and keep your body balanced. You can do it at the same time to keep your body balanced. Wrap elastic belt around his calf, lift one leg to one side, and keep his body stable during recovery.

Action 3: Pull the dumbbell 20 times.

Open your feet shoulder-width, hold your chest and abdomen, lift the dumbbell in front of you with both hands, and move your knees back, so that the dumbbell can descend to the ground along your body, stretch your waist and hips, and get up and restore.

Action 4: Lift your legs high for 40 seconds.

Straighten your back, look forward, quickly lift your legs and abdomen alternately, land on your forefoot, and lean forward slightly to maintain stability. Swing your arms with the rhythm of leg lifting. Of course, you can run with your legs lifted high in addition to the original posture.

Action 5: Lift the hips with side supports for 20 times and change sides.

Side brace, you can find a step or a flat brace. The forearm bends the elbow, the legs are together, the elbow and the lower foot support the body, so that the body is in a straight line from head to toe. Place the upper palm on the hips and abdomen, raise the hips to the top, and then bend down.

Action 6: Lie on your back and lift your legs 20 times.

Lie on your back with your upper body close to the ground, your legs together and your feet off the ground. You can hold a fixed object with both hands, or you can put it on the abdomen on both sides of your hips, lift your legs up until your thighs are perpendicular to the ground, then lift your hips up, stop for a while, and then recover in the opposite direction.

Action 7: Dynamic plate support for 20 times.

Bend over, with your arms directly under your shoulders, your legs straight, your back straight, your hands and feet supporting your body, your arms bending to the ground in turn, and you get up in turn to keep your body stable and not shaking.

Action 8: barbell hip punch 15 times

Find a stool, with your upper back resting on it, your lower back hanging on your hips, your feet shoulder-width apart, lying flat on the ground and your knees bent. When your hands hold the barbell in the initial position, your hips almost touch the ground. Lift the barbell up by straightening your hips until your hips are completely straight and your whole body is in a straight line. After the vertex stops, your hips sink and recover.