Sports suitable for women
1, playing 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.
Common sense of white-collar women's sports
1, go to a regular gym to exercise.
Choose a professional and experienced coach. Before you start the planned exercise, you should have the corresponding physical test and physical fitness test. Let the coach tailor the training plan according to the individual situation. It is the most direct and best way to prevent sports injuries to exercise regularly according to the relevant requirements of the gym and the suggestions put forward by the coach.
2. Make a perfect and regular plan.
Take fat reduction as an example: generally speaking, strength equipment training is arranged twice a week to improve the oxygen binding ability of fat; Secondly, arrange intensive cardiopulmonary exercise twice a week to increase the health index. Exercise for more than 30 minutes, the heart rate is controlled at about 70%-80% of the maximum heart rate, which can consume more fat. The maximum heart rate is 220 minus your age. For example, the maximum heart rate of a 20-year-old man is 220-20=200, and the heart rate per minute during exercise should be around 200*70%= 140 or 200*80%= 160, so that more fat can be consumed.
Of course, simple cardio-pulmonary exercises twice a week, such as fitness classes, will make your fitness process more interesting. Finally, I suggest you do exercise for half an hour, just walking or riding a bike.
3. The diet before and after exercise depends on personal situation.
Generally speaking, after a meal, it takes a while for the body to organize digestion, and it is not advisable to exercise immediately, at least half an hour later. After fitness, the body is eager to replenish energy within 20 minutes, which is also the best time to absorb. If you are an athlete, eating within 20 minutes after fitness will over-recover; But if you want to lose weight, you must eat 30 minutes after the fitness.
We strongly recommend that you must drink water when doing aerobic exercise.
Generally, a more scientific method is to add 250 ml of water after practicing 15 minutes, and you can use urination to test whether the water intake of the body is sufficient. If the urine is colorless, it means there is no shortage of water.
For exercises within 1 hour, water is the best tonic, but for exercises beyond 1 hour, you should not only drink water, but also supplement some sports drinks at the same time. In addition, drinking water is beneficial to perspiration and is a good way to lower body temperature. Therefore, we should abandon the old concept of banning water during exercise.
Who will watch sports suitable for women?
1. What fitness exercises are suitable for women?
2. What are the benefits of women's sports?
3. The most suitable sports for women
4. The most suitable exercise mode for women
5. Sports equipment suitable for girls.