1. Aerobics, also known as modern rhythmic gymnastics, is a self-expression with various body postures and unarmed movements accompanied by beautiful melodies. Moderate exercise load, graceful movements, many changes, great freedom, strong randomness and high sex. You can practice alone or in groups. It is suitable for both people with strong physical fitness and people with weak physical fitness. Long-term participation in aerobics can make girls develop well in flexibility, coordination, sensitivity and endurance. It plays a very good role in shaping girls' bodybuilding posture, cultivating their sense of rhythm, improving their expressive force and musical literacy.

2. When kicking flip-flops, standing on one foot to support the body is actually an exercise for human stability. Kicking the inside, outside and instep of flippers with one foot can exercise the flexibility and flexibility of ankles, knees, hips, waist and neck. Hands move with the movement, on the one hand, it plays the role of balancer, on the other hand, it can practice the coordination of shoulders and elbows. Kicking requires a high degree of cooperation between the eyes and legs, which is an excellent exercise for the command ability of the nervous system. When kicking, people's breathing deepens and accelerates, blood circulation is strengthened, and metabolism is promoted. It will be more interesting if you add a variety of tricks such as turning around, kicking, stabilizing, jumping and throwing when kicking.

There are many methods and skills of bungee jumping, from low to high, from bottom to top, step by step, and jumping one level can improve one level. There are also many changes in the jumping posture. There are double jump, single jump, double jump and so on.

When jumping a rubber band, the higher the rubber band is lifted, the more difficult it is to jump, and of course, the greater the effect on exercise. In particular, it has a great effect on the flexibility of waist and legs and the flexibility of each joint. This kind of activity, mainly jumping, can exert certain pressure on the bones of lower limbs, so that the bones can get more blood and nutrition. It has a good preventive effect on avoiding the bending of lower limb bones and the formation of flat feet of girls.

4. Skipping is mainly about physical activities, and all joints including legs jumping, wrist rotation, shoulder and back, waist, abdomen, buttocks, thighs, calves and feet participate in the activities. Thereby accelerating the blood circulation of the whole body and supplying more sufficient oxygen and nutrition. At the same time, it has strong pressure on the bones of lower limbs and greatly promotes the growth of bones. When swinging and jumping, the upper and lower limbs need to cooperate closely, which is of great benefit to improve the coordination and flexibility of the nervous system.

Second, six kinds of aerobic exercises suitable for girls

1. Climb the mountain

Suitable for people: IT people who work in dark computer rooms.

Reason: IT people are in the closed computer room all day, and are troubled by the turbid gas and radiation emitted by the computer all day. If you stay in the gym on weekends, your skin and body that haven't breathed fresh air for a long time will strongly protest against you. Go mountain climbing on weekends, let yourself be in nature, breathe heartily, sweat heartily, and throw away the boredom and fatigue of the week.

Fitness effect: Mountaineering is an excellent aerobic exercise, which can promote metabolism, accelerate blood circulation, improve endurance and leg strength, and enhance cardiopulmonary function.

2. Long-distance running

Suitable for the crowd: I have been working in a sedentary way, leaving behind many things such as low back pain and cervical spondylosis, such as editors and freelance writers.

Reason: It is reasonable to say that long-distance running is more suitable for this kind of people, but it is not effective to concentrate on running for two days on weekends. Moreover, long-distance running is an intense activity and should not be carried out on weekends. Free jogging in water has become the latest fitness exercise abroad, and it is an ideal exercise. Because jogging in the water can evenly distribute the body load, it has obvious advantages over running on land. Moreover, in deep water, the runner's lower limbs do not shake, so he is not easy to get hurt, and he will feel very comfortable after exercise.

Fitness effect: the resistance of water is 12 times that of air. Running in water for 45 minutes is equivalent to running on land for two hours. Jogging in water is especially suitable for obese people. Because the density and heat transfer of water are greater than that of air, jogging in water consumes more energy than on land, and you can gradually get rid of excess fat in your body.

go shopping

Suitable for the crowd: women who stay in the office from morning till night.

Reason: This is one of the most popular leisure ways for women, and it is also a good aerobic exercise. Compared with the boring equipment training in the gym, shopping not only makes women exercise unconsciously, but also makes them feel happy. It is a fitness method with the best of both worlds. If you can find something good by the way, it will be an extra surprise.

Fitness effect: women spend as little as two or three hours shopping and as much as one day. Non-stop exercise can increase leg strength and consume a lot of calories in the body, thus achieving the effect of fitness.

Bowling

Suitable for people: people who have worked in a certain position for a long time but have not been promoted for a long time.

Reason: You have been working hard, but you always suffer from not being favored by the leaders. You can't change this situation, but when you throw the bowling ball away, all your grievances and anguish seem to be thrown out together. How can that kind of pleasure be "cool"? Rising scores make you feel confident again. After several games, you are full of hope for your work and life.

Fitness effect: As long as the posture is correct when bowling, you can exercise more than 200 muscles all over your body.

skating

Suitable for the crowd: people who have little activity at ordinary times and are too lazy to exercise even on weekends.

Reason: Skating is a fitness program that combines sports and sex. For lazy people, talking and laughing is the relaxation exercise that can achieve the best fitness effect. Skating mainly exercises leg muscles, which can improve the flexibility and coordination of limbs.

Fitness effect: Roller skating consumes 175 calories every half hour, which can enhance the flexibility of the whole body and the strength of all parts of the body.

6.pilates

Suitable for the crowd: girls who lack exercise, are dissatisfied with their figure, and can't control their mouths when eating with customers, such as women working in the marketing department, public relations department and marketing department.

Reason: It is said that this sport has almost magical effect on losing weight and improving body shape. It makes those who are determined to lose weight but can't resist the temptation of food finally find heaven. Pilates is a wonderful way to adjust and strengthen muscles: compared with yoga, it is more prominent in the combination of Chinese and western, which not only combines the rigidity of westerners-paying attention to the training of body muscles and functions, but also combines the softness of orientals-emphasizing the unity of body and mind during practice, and each posture should be coordinated with breathing, which is simpler and easier to master than yoga, and the exercise intensity is slightly higher than yoga.

Fitness effect: there are exercises for arms, chest and shoulders, strength exercises for waist, abdomen and back, and stretching exercises to enhance flexibility. All parts can be fully tightened and stretched, and the abdominal muscles can be obviously tightened in just 45 minutes.

Three or three kinds of exercises make women's vagina firm.

1, one of the exercises to strengthen women's vagina, horizontal movement by the bed.

A woman is lying on her back on the edge of the bed, with her hips on the edge of the bed and her legs straight and not touching the ground. Grasp the edge of the bed with both hands to prevent it from slipping. Legs together, slowly lift, tilt up and straighten your knees. When your legs are raised above your body, hold your legs with both hands, let them lean against your abdomen and keep your knees straight. Then, slowly put it down and return your legs to their original positions. Repeat this 6 times, once a day, to make the vagina tighter.

2. The second exercise method to strengthen women's vagina, PC muscle exercise.

Trying to endure the stimulation caused by urine can make PC muscle of vaginal orifice contract. It also involves the vaginal wall which has no contractile function, so it also causes contraction. At the same time, there are Yufeng pills during exercise, which can effectively contract yin qi after a period of time.

3. The third exercise method to make women's vagina firm-shrinking Yin exercise.

3. 1. Vaginal contraction in the toilet makes the vagina more compact.

At present, the most popular effective method to contract vaginal muscles is to hold the urine when urinating and prolong the urination time as much as possible, which is favored by many women. Every time you go to the toilet to urinate, you should shrink your genitals to prevent urine from being discharged. After about 2 minutes, urinate and then contract. The duration of persistence will change with the duration of exercise. Keep practicing for two months, and the vagina will become tighter.

3.2. Pelvic exercise exercises the muscles of the lower body.

Muscle is a symbol of strength. There are some special parts in women's bodies. Its exercise does not mean increasing strength, but improving women's health and quality of life. Many women have caused pelvic floor muscle injury due to careless production and exercise; Or because of menopausal hormone imbalance, resulting in atrophy and aging of vagina and urethra, resulting in urinary incontinence. Pelvic exercise can effectively strengthen the strength of pudendal muscles.

Four misunderstandings of female students' fitness

(1) lack of pertinence in practice: this is one of the most common mistakes. Some women want to lose abdominal fat and try their best to practice their abdomen, leaving other parts alone. This not only can't reduce abdominal fat, but also may cause waist injury due to ultra-intensity training. Fat-reducing exercise mainly realizes fat consumption through aerobic exercise and strength exercise with a certain time and intensity. Fat consumption is systemic, not something to lose.

(2) Experts who are worried about becoming a "muscle man" believe that women don't have to worry about "practicing equipment will turn themselves into Schwarzenegger". Small weight training for many times will not only not grow muscles, but also reduce excess fat. With the increase of age, the muscle content itself is decreasing, and the conventional anaerobic equipment training can only slow down the muscle loss. The most important thing is that the male hormone in women is only one tenth of that in men, so they will not build muscles like men, and it is difficult to grow muscles. The muscles of female weightlifters and wrestlers are not built overnight, and reasonable equipment training will only make their bodies more beautiful.

(3) blindly pursuing the beauty of bone feeling. Today, thinness is the beauty, and many female friends' pursuit of "skinny feeling" has reached the extreme. Wang *, a fitness consultant, said that if women only pursue thinness and ignore others, it will be very harmful to their health. The elements of a woman's healthy body include strength, endurance, flexibility and fat content. Low muscle content can lead to osteoporosis, sports injury and even fracture.

(4) Blind pursuit of exercise time. At present, many female friends think that the longer the exercise time, the better, whether it is to keep fit or lose weight. Actually, this is not right. Exercise for too long will overdraw your physical strength. You can't build a good figure in a day or two. Perseverance is the most important thing.