Fitness exercise suitable for girls, people with heart disease are not suitable for this exercise, exercise is very important in our daily life, it is possible to grow taller by insisting on exercise, and exercise can prevent the three highs. I have collected fitness exercises suitable for girls, so let's act quickly!

Fitness movements suitable for girls 1

First, plate support

Prepare a yoga mat at home, then lie prone on the yoga mat, lift your upper body with elbows as support, lift your legs with toes as support, lift your whole body, and then lift your ass and bend over 1 minute. You can also directly stick your palm on the ground as a support, and novices still suggest using elbows to support it for longer.

Although the flat support action is simple and there are no complicated tricks, it can let all the muscles of the whole body participate in this action. In particular, supporting the whole weight of the body with hands and feet can exercise the muscle strength of the body, burn the fat in the body, and consume all the calories in the body, thus playing a role in losing weight. In particular, women can exercise their spine, waist and abdomen and relieve the symptoms of low back pain when doing flat support exercise.

Second, push-ups

Although girls' arm strength and explosive power in all aspects will be worse than boys', it is still possible to do a few standard push-ups. Moreover, women do push-ups, which is also very helpful to stimulate the amount of arms and can make everyone's arms more powerful.

Action essentials: When doing push-ups, open your hands shoulder-width, put your legs together, keep your body in a straight line as far as possible, and then land on your toes and support your palms to complete the initial action of standard push-ups. After doing this exercise, I began to float up and down, using the bending of my elbow to keep my body moving constantly, and during the exercise, my body should keep straight.

Third, squat

Squat is a very common exercise, and you don't need any sports equipment. This kind of training is very necessary for women. Because most women have the problem of fat accumulation in their legs, there will also be fat accumulation in their buttocks. The most important thing about squat is that it can help you exercise quadriceps and hip muscles, improve hip muscles and make everyone's hip lines look better. Squat is also a squat with legs open and shoulder width, and then hands on your head. This exercise is not particularly difficult, but you must ensure that your body is in a straight line, don't lean forward, and your knees don't exceed your toes.

Fitness movements suitable for girls 2 1, supine support, leg lifts.

The name of the first movement is supine back support and leg flexion lift. Before doing this action, we first need to keep a supine posture, then support our hands behind our backs, keep such a back-supported posture, bend our legs, and keep this posture, and then we complete the body lifting action.

When we do this action, we must tighten the abdominal muscles, feel the participation of every muscle in the body, and try to slow down the action, which will make the body produce more stress stimulation.

2, prone

The next action is called pushing down. If you look at the name of this action, you may mistake it for push-ups. In fact, this action is not push-ups, so you should never do this action push-ups.

Before doing this action, we need to maintain a basic posture of leaning and supporting, with our legs as far apart as possible, and then use our upper limb strength and our chest strength to complete this leaning down action. It is ok to do this half push-up, but you should also control your speed.

Step 3 stand up and punch

The next move is called standing and punching. Before doing this action, we need to maintain a basic standing posture, with our legs shoulder-width apart and our backs straight. After maintaining such a basic standing posture, hold a lightweight dumbbell in both hands, and let's finish this punching action.

This action is not difficult. When we do this boxing action, we should try to make our fists harder and feel the explosive force of our bodies, so that the training effect will be doubled.

4, fitness ball prone down

The name of the last movement is fitness ball prone. This movement is a bit like the third movement. On the basis of the third movement, we need to add a fitness ball to complete it. We need to support a fitness ball with one hand, control the body center of gravity, and then complete this push-up, or don't make this push-up, just do half of it.

Fitness movements suitable for girls 3 1, sit-ups.

Sit-ups have always been highly praised by female fitness enthusiasts. Because sit-ups are simple, there is no need to rely on external conditions, and there is no requirement for the place of origin. It is also a very safe exercise. So now more and more female fitness enthusiasts insist on doing sit-ups every day, which is also a very good way to exercise abdominal muscles.

2. Flat bracket

Flat support, also known as four-point support, is suitable for both men and women because it is very safe, even at home, as long as there is a yoga mat. Flat support exercises the strength of the whole body, whether it is arm strength, abdominal muscles or leg strength, you can get a good exercise. Therefore, in order to balance the strength of the whole body, it is a very good method to choose flat support.

Step 3: Stand upside down

I believe that in our life, everyone is familiar with handstands. Especially those who learn dancing every day, they should often practice handstand. Handstand needs more strength, especially our arm strength, but this action is not limited to exercising our arms, but also has a great test for our whole body coordination. The action is difficult, and generally only basic people can do it well. If you are a beginner, it is best to complete it under the guidance of professionals.

4. Frog is on his stomach

Frog prone, as the name implies, is lying on the floor like a frog, but it should be noted that the thighs should be as wide as possible, the legs should be in a "I" shape, and the hips should be as close to the ground as possible. This action exercises the thigh muscles, and it is only effective when you feel muscle stretching and pain.