Suitable for girls' fitness programs, sedentary office workers and student parties need to get exercise. Exercise is very important in our daily life, and this sport requires high physical quality. Now share the project skills suitable for girls' fitness.

1 1, mass aerobics, suitable for girls' fitness.

The scope of sports activities involves every joint of the whole body. In the 50-minute course, bodybuilders are encouraged and driven by music, lighting, coaches' passwords and participating partners to carry out rhythmic and step-by-step aerobic exercise. It can burn a lot of fat and improve the cardiopulmonary function of participants. It is the first choice for losing weight and maintaining physical fitness and body shape.

2.spinning bike

It is one of the most popular aerobic fitness programs in Europe and America. Some people call this sport "dancing on a bike". Through exercise, the wheels can keep rotating, and the exercise load can be adjusted by itself. The amount of exercise can be large or small, easy to learn and practice, full of movement, and achieve the effects of reducing waist and abdomen fat, bodybuilding lower limbs and improving cardiopulmonary function.

3. Fitness ball

Fitness balls were first used as rehabilitation equipment in Switzerland. After that, the fitness ball was spread to Australia, Europe, the United States and other countries to treat diseases such as low back diseases, neurological disorders, knee and shoulder rehabilitation, posture correction, and patient balance improvement. Because of the improvement of some muscles (waist, back and pelvis), this sport has also been widely promoted. Fitness ball is no longer just a physical therapy, but also a new fitness exercise.

Suitable for all people who need rehabilitation treatment, with good fitness effect, especially suitable for the exercise of spine and pelvis; Fitness ball has a good function of injury recovery and rehabilitation (it has a significant effect on low back pain diseases). It is safer to exercise and is not easy to get hurt. It can also improve the flexibility, strength, balance, posture and cardiopulmonary function of people (including patients and injured people).

4. aerobic dance

Aerobic dance, on the one hand, can consume more calories, on the other hand, it can do aerobics with many dance moves, unlike aerobics. Salsa dance has many styles, which can be divided into aerobic dance according to the different characteristics of movement and music.

5, fighting aerobics

This project is an aerobics exercise that integrates music, dance, boxing and fighting. The difference between fighting aerobics and boxing is that the former aims at fitness, while the latter aims at winning the game, which makes it easier to get hurt and is not suitable for the public. It is a supplement to fighting or aerobic exercise. It can improve self-confidence, muscle coordination and necessary skills and flexibility.

Sports suitable for girls 2 1, badminton.

Exercising the hand muscles, calves and thighs can effectively exercise the body. Swinging the ball can pull the whole body, shape the body and make the female body more flexible. In addition, it can also train the coordination of hands and feet, so that people can better use their concentration to participate in study and work.

Step 2 swim

Swimming is a kind of whole-body exercise, which can effectively enhance the functions of heart muscle and lungs, enhance physical strength and immunity, and shape beautiful curves for women. Swimming is protected by water and has little damage to bones and joints.

Step 3 dance or practice yoga

Practicing yoga or dancing can speed up metabolism, remove wastes from the body, repair the body from the inside out, regulate beauty, bring you elegant temperament and light posture, and improve people's internal and external temperament; It can also enhance physical strength and body elasticity, and develop limbs in a balanced way. However, yoga should be taught by specialized people. Don't imitate at will, otherwise it will easily damage bones and muscles.

4. Running or walking

Jogging is good for 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. The important thing is to persevere. There will be unexpected results after one month, but if you want to lose weight well, of course, you must run for a long time.

Step 5 ride a bike

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. You can do it at ordinary times, which is natural, environmentally friendly and pollution-free. It doesn't need much extra money, as long as you have a bike.

The third item 1, reverse support (30-45 seconds) is suitable for girls' fitness.

Lie flat on the yoga mat, with arms straight to support your body, elbows slightly bent, legs straight forward, and heels touching the ground. The center contracts and the hips extend upward until the body is in a straight line from head to toe, tightening the whole body and keeping breathing naturally.

2. Bird-dog style (15- 20 times on both sides)

Put your arms on the yoga mat directly below your shoulders, bend your elbows slightly, and then bend your knees. Hold your body steady, with one leg raised backwards and the other arm straight in front of your head. After the pause, the movable leg bends forward to the peak of the action, and at the same time bends down the elbow of the opposite side, with the elbow as close as possible to the knee and the back bent upward. The moving point stops for a while and then extends to both ends.

3. Squats on both sides (16-20 times)

Stand with your legs slightly apart, straighten your waist, tighten your core, and hold your chest with your hands. Steady your body, keep your back straight, and extend one leg to the side until the soles of your feet widen. After standing, bend your hips and knees until the action reaches its peak, and then stand up. When standing, lift your legs backwards to complete the action on the other side. Keep your back straight, keep your rhythm even, and keep your knees and toes in the same direction.

4. Kneeling push-ups+supporting hip lifting (10- 15 times)

Bend over, put your arms on the yoga mat, bend your elbows slightly, straighten your back, tighten your core and bend your knees. Straighten your back, bend your elbows slowly, bend your arms and body down about 45 degrees until your chest is close to the cushion surface, and then straighten your arms to support your body. After standing up, lift your hips up, lift your knees off the ground, and move your body's center of gravity back, so that your arms and torso can be restored to a straight line in the opposite direction, and then complete the push-ups again after your knees touch the ground.

5. Hip lifting with back support (15-20 times)

After lying flat, put your arms on your body and support on the yoga mat, with your hips sinking slightly and your legs straight. Steady your body, tighten your hips, and lift until your body is in a straight line from head to toe. Stop at the top, press your hips down, and then lift them up to complete the action.