Women's fitness has its own movements. Let's follow me to learn about the seven classic movements of women's fitness.

Many MM want to be in good shape and worry that strength training will turn them into muscle girls. Therefore, exercise to lose weight will try to avoid strength training. So what actions are suitable for women's fitness? Next, I will introduce them one by one for your reference.

Step 1: Squats and push-ups.

1. Standing posture, hands naturally droop, feet together, knees slightly bent.

2. Squat slowly until your hands touch the ground. Hands on the ground, legs straight. Then bend your elbow, squat down and look up, and do an ordinary push-up.

3. Legs back, upper body upright, stand back, and then repeat the action.

Step 2: Sit tight.

1. Lie on your back with your legs bent 90 degrees and your hands crossed on your chest.

2. Chin should reach your knees as far as possible. Contraction abdomen, chest as close as possible to the knee. Do it once 10~ 15.

3. Horizontal lifting of dumbbells

1. Hold a dumbbell in each hand and stand with your legs shoulder width apart.

2. Open your hands to both sides, bend your elbows slightly and keep your hands at the same level.

3. Raise your arms to the top of your head along your sides, and your arms can be slightly bent. Then, slowly put it down along the sides of your body. Repeat the action.

4. Dumbbell load pedal step

1. Stand with a dumbbell weighing 8~ 10 pounds in each hand facing the pedal. Step on the pedal with your left leg, stand upright with your left leg, keep your body upright, tighten your hips, and stretch your right leg backwards.

2. Take back your right leg, lower your body until your right toe touches the ground, lower your left leg and return to your original position. Legs alternate 10~ 15 times.

5. Barbell bench press

1. Lie on your back on the bench press and hold the barbell. The distance between your hands is slightly wider than your shoulders. The elbow is bent at 90 degrees. The chest, two forearms and the barbell form a rectangle.

2. Slowly push the barbell to a higher point, and then slowly put down the barbell. When you put it down, the barbell touches your chest, then push it again, and repeat the action for about 10 times.

Step 6 crouch in front of your neck

1. Go to the bracket, stand under the barbell with your arms crossed, raise your elbows, and hold the barbell with both hands for control.

2. Lift the barbell from the bracket, take a step back, separate your feet and keep your body balanced.

Kneel down until your thighs are below the ground. When squatting, hold your head up and chest out. Then slowly return to the standing position. Repeat the action.

7. Sleeping dumbbell bird

1. Lie on your back on a flat bench, hold the dumbbell with both hands, palms facing each other, and push it up until your arms are straight and supported above your chest.

2. Two hand-held dumbbells fall to both sides in parallel, with elbows slightly bent. The dumbbell descends until the muscles on both sides of the chest feel fully stretched and the upper arm descends to the level below the shoulder. Take a deep breath when the dumbbell falls. Exhale when holding the bell and lifting it back to its original position. Repeat the action.

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