Women's indoor exercise methods and exercise methods are now paid more and more attention by many women. Exercise can not only make the body healthier, but also keep a better figure, so many women will actively exercise. Let's take a look at women's indoor sports methods.

Women's indoor exercise methods 1 yoga

Yoga is one of the fitness exercises that most women will choose to lose weight. Yoga is also a soft body language. Yoga can not only lose weight, but also prevent many diseases. Yoga can keep the body still for a certain period of time, so as to achieve the effect of body and mind integration. It is very beneficial for women to practice yoga, which can balance endocrine and develop the limbs of the body in a balanced way. Long-term exposure to yoga will improve their health.

Latin dance

Dancing to lose weight is also one of the weight-loss items that most women will choose, and Latin dance can not only keep fit, but also shape the perfect waist and buttocks. Latin dance can fully release emotions, reduce stress, improve body flexibility and strengthen cardiopulmonary function. Latin dance is also a very fashionable aerobic exercise. Regular dancing can not only strengthen the body, but also strengthen muscles, move joints and protect the spine.

Step up and down aerobic exercise

Walking is a very good indoor fitness exercise and also an aerobic exercise. Practitioners carry out long-term moderate and low-intensity exercise in a state of adequate oxygen supply. It has the left and right characteristics of aerobics, and at the same time, because most of its movements are completed on the pedal, it is more difficult, and it consumes more energy to complete the same movements than on the ground, so it can effectively enhance the cardiopulmonary function and coordination, and can also lift the hips and legs and improve the female muscle lines.

Now the environmental pollution is very serious, so it is a good way to exercise indoors. This is not only convenient, but also has a good exercise effect. As long as you choose the right sports, then women can get a better figure and healthy body. It should be noted that any exercise should be gradual, so as to have a better exercise effect.

Female Indoor Exercise Method 2 Five Good Methods Suitable for Female Fitness

Bounce in place for one minute

There is a certain rhythm. Squat down as much as possible, jump as much as possible, let your body move and get into motion.

Besides, if you insist on squatting, you can fix your ass.

Buy an elastic band.

Hold elastic belt shoulder-width with both hands, inhale and turn your hands back as far as possible (try your best, don't use force), at the same time try to pull away elastic belt and exhale back to your chest.

Repeat this for twenty times. When you do it, you will feel the scapula moving like a wheel, which will help to improve the hunchback, make people more upright and exercise the back muscles and upper limb muscles.

There are many other training methods in elastic belt.

push-up

Do it for a minute. If you are not strong enough, you can stand against the wall. When you do it, focus on your chest, not your upper limbs. Use the strength of your chest muscles as much as possible and exercise your upper limbs.

Moreover, girls can tighten their breasts by doing push-ups, and they can also shape better curves of shoulders, back and arms.

Stand up and squat down.

Do twenty, cooperate with breathing, and do it slowly; Squatting is especially effective for burning fat on your thighs, especially if you are strong. Try to keep squatting for three seconds after half a squat, and your legs are beginning to get sore, which proves that you have exercised.

Spread your legs as wide as possible.

Keep your legs straight, don't bend your knees, keep your back straight, touch your right foot with your left hand, stand up straight, and then touch your left foot with your right hand, doing twenty at the same time;

Persisting in doing these exercises can not only improve your body shape, but also cultivate your temperament.

1, lie flat on the mat and keep the spine in a natural curve (you can put a hand in the gap between your back and the floor). Bend your knees, put your feet together, open your knees so that your thighs are close to the ground, but keep your thumbs in touch. Press your hands on the lower abdomen to ensure that the abdomen is stressed during the whole movement.

2. Use the strength of the abdomen to lift the upper body, slightly lift the chin, and stretch your hands forward.

3, knees together, feet on the ground, the body is still raised, and both hands are pressed on the lower abdomen to ensure that the abdomen is still under stress.

4. Lie down and return to the starting position.

Sports suitable for girls to do at home

1, suitable for girls to do sports at home.

Use push-ups, with your knees on the ground or suspended, and put a folded towel under your right hand.

When the body is lowered, the right arm stretches forward, and when the body is raised, the right arm retracts.

Do five push-ups and repeat with your other hand.

2. Kicking exercise suitable for girls at home.

Lie flat and rest for two minutes.

Then lift your right leg, hold the towel against your right palm, exhale, lift your upper body upward, and lift your shoulders and head off the ground. The pulling force of the towel can help to pull the upper body.

After two seconds, put down your body and legs, then switch to the left and practice for about ten times.

Efficacy: This action can be said to be a deformation exercise of sit-ups, which is very effective for eliminating leg fat and shaping excellent leg shape, and can also eliminate stubborn abdominal fat.

3. Skipping rope suitable for girls to exercise at home

Uninterrupted skipping 10 minutes consumes almost the same calories as jogging for 30 minutes, which belongs to aerobic exercise with low time consumption and high energy consumption. Long-term persistence can make your legs strong.

4, suitable for girls to squat at home.

It can obviously improve the pear shape, and MM students can exercise while watching TV. According to different stovepipe parts, you can take the basic posture of standing, with toes standing slightly inward and outward, which has a significant effect on tightening the lateral muscles and medial muscles of the legs.

5. Waist exercise suitable for girls at home.

How long is the effective aerobic exercise time? MM who wants to be a "small waist essence" can lie on her back before going to bed, bend her legs, put her arms on her sides, slowly raise her head and upper body, stay for about 1 minute and then bow her head.

Repeat until the muscles feel sour. Perseverance can make the waist and neck lines beautiful.

Female indoor exercise method 3 female indoor abdominal exercise movements daquan

Abdominal rolling

After lying on the yoga mat and adjusting the state, we use abdominal strength to get our back off the ground. At this time, our legs are bent until our elbows can touch our knees, and then we lie down. Pay attention to keep your back off the ground and complete the action in groups of 30 at a time.

Lie on your back and lift your legs.

Lie on the yoga mat. At this time, put your legs together and straighten. Push your legs up with abdominal strength and leg strength, keep your legs perpendicular to the ground, and let your hips leave the ground as much as possible. Stick to this action and finish it in groups of 30 times.

Russian distortion

First of all, if you want to do this action, you need to sit on the floor first, then lift your feet slightly off the ground, bend your spine and exert your strength with your abdomen. Then, you can exchange turns to both sides, so that the internal and external oblique muscles and rectus abdominis will contract. It should be noted that when turning, everyone can keep a heavy object in both hands, and medicine balls can be used to increase the load. Although the body is turning, the amplitude is relatively large, but it is also necessary to ensure the stability of the core parts.

Platform entry

At the beginning of the action, you need to do a push-up, but that doesn't mean you have to support your body with your palms. In fact, you should use your forearm to support your body. At this time, your feet need to be close together. Generally speaking, the body should be parallel to the ground, so the core of the body should be kept in a relatively tense state at this time. If you can persist for about a minute, the middle posture has not changed, and even breathing can be guaranteed, then this action is considered to be relatively successful.

Straight leg elevation

Lie flat on the yoga mat, straighten your legs together, adjust your posture, and lift your legs up hard. At the same time, pay attention to the tightening and exertion of the abdomen at this time. When our legs are lifted up until our hips leave the ground, we have reached the limit. We can put our legs down and relax, and then start working again, 30 at a time, and we can do 3~5 groups a day.