Recommended index ★★★★★★★
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.
Not suitable for people: cardiovascular, hypertension, diabetes and other patients are not easy to choose.
spinning
Recommended index ★★★★★★★
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.
Not suitable for people: people with joint pain and people with poor physique.
Physical therapy ball
Recommended index ★★★★★★★
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 people: 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).
Not suitable for people: overweight people who want to lose weight.
aerobic dancing
Recommended index ★★★★★★★
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.
Suitable for people: fitness people who have a dance foundation and aim at improving their temperament and maintaining an elegant figure.
taekwondo
Recommended index ★★★★★★★
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.
Suitable for the crowd: because it is not a competitive sport, most people (men, women and children) can participate.
Fitness equipment suitable for girls
1. WAVE (Swing Fitness Equipment): It is a brand-new multi-plane aerobic equipment, especially suitable for women to lift their hips, shape their bodies and improve their cardiopulmonary function. The recommended exercise plan is 30 minutes four to six times a week.
2. Flexibility (stretching ability trainer) The key shaping part of this equipment is a stretching device to improve the flexibility of the body, which can stretch the body conveniently and effectively, optimize the muscle balance of the whole body, and prevent backache.
The recommended exercise program is that you can use it before and after each training, stretching for 5 ~ 10 minutes each time.
3.KINESIS PERSONAL: It is characterized by a unique full gravity system and a free 360-degree trajectory, which can comprehensively exercise muscles in all parts of the body and improve core stability. The recommended exercise program is to use it instead of traditional strength training, 4 ~ 5 times a week, 30 ~ 50 minutes each time.
4.Easyline This equipment is specially designed for women's waist and abdomen tightening. Hydraulic piston technology originated from F 1 Formula racing car can improve cardiopulmonary endurance and reduce muscle soreness after exercise while tightening waist and abdomen. It is recommended to practice 2 ~ 3 times a week for 30 minutes each time.
5. Upward oblique bench press: training the upper chest can effectively improve the girth. The support of the pectoral muscle determines the direction of the breast. Through exercise, the chest muscles grow and the chest looks fuller. In the process of adduction, make the chest more full and straight from the outside to the inside. It is suggested that each group should practice 8 ~ 12 times, with 4 ~ 5 groups each time.