The way for girls to exercise at home by themselves First, 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. The picture below is a comparison picture, and on the right is a girl who insists on squatting.
Second, buy elastic belt.
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.
Third, push-ups
Do push-ups for one 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.
Fourth, the beauty exhibition.
Action points:
1. Swing the trunk with the help of waist strength, and prohibit the arms from swinging freely.
2. Keep Pilates breathing during exercise:
● Take a deep breath. When inhaling, the sternum expands laterally. When exhaling, try to sink the sternum into the body and move the sternum on both sides closer to the center.
● Don't hold your breath. Imagine that the lungs are like a two-way inflatable cushion. When bending to the left, you feel inhaled into the right lung, and when bending to the right, you feel inhaled into the left lung.
3. Keep the axle box balanced.
Action 1
Exhale, bend your torso to the left, press your arms close to your ears, feel the external oblique muscles stretch and open your chest. Legs together, knees and feet overlapping.
Action 2
Sit on the ground, focus on your right hip, bend and stretch your legs together to the left and back, hold your ankle with your left hand, straighten your torso, and lift your right arm up against your ear. Inhale, stretch your arms upward, and feel your waist gradually lengthen.
Action 3
Exhale, lift your left arm close to your ear, lean to the right, and feel the spine gradually lengthen. When inhaling, use the strength of transverse abdominis and dorsal muscles to drive the body back to sitting position.
Action 4
Inhale and get your torso back to an upright position. Put down your right hand, palm flat on the ground, fingertips outward. Release the left hand holding the ankle.
Tips:
The movement process should be smooth, and the body should feel upward. Don't let the waist and abdominal muscles droop when stretching sideways.
The fourth movement, the body leans to the side, and the shoulders cannot be folded forward. During the movement, the chest should be opened, excluding the chest.
The exercise methods for girls to keep fit at home 1. In order to keep yourself energetic all day, you can do some light exercise in bed when you wake up every morning. When you wake up, lean to one side, put your hands under your head, and then slowly roll up your knees. This posture can make the muscles elastic and relieve the tension in the back. If you want to strengthen the abdomen and front neck, you may wish to straighten your legs, lie on your back, put your hands flat on your sides, hold your head high for 5 seconds, and repeat 10 times.
2. If you want to make the leg muscles fit, you can slowly pull your knees to your chest until you feel the tension on the back of your thighs and calves. Hold this position for a few seconds, then relax and repeat, doing only one leg at a time.
3. Take advantage of the free time of cooking or washing dishes, take the kitchen as a ballet practice place, stand 90cm away from the kitchen table, hold the edge of the table with your left hand, lift your right leg, straighten your knees and toes, swing back and forth 10 times, repeat with your left leg, then straighten your arms and face the vegetable washing pool, hold the edge of the pool and bend your knees for 5 seconds.
4. When ironing, cooking, arranging flowers, etc. Standing up straight with your legs apart is also an exercise. In addition, when doing indoor cleaning, if you only hold a broom, mop or vacuum cleaner in your hand, don't move your arms casually. You should integrate your whole body into the movement, and let your ankles, hips and knees move together. When taking things from a height, you can stand on tiptoe, stretch your whole body as much as possible, and strengthen the muscles of thighs, calves and buttocks.
5. When you bend down to pick up things, you should bend your waist or thighs, as if you are touching your toes with your hands, which can strengthen the muscles of your thighs and buttocks (people with back problems should avoid this action). When walking, stand up straight and look up like a puppet walking in a straight line.
6. I often buy some heavy clothes to wear at home. Isn't this for you? Grow to? You can wear heavy clothes, but you can get rid of them after wearing them. Guilt about obesity? This feeling. It doesn't cost much, but you can lose weight quickly. This is just a kind of psychology? First aid? .
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8-minute fitness plan method/steps for girls to exercise at home
There are five movements in the whole fitness plan, and girls are required to do each movement for 1 minute, with a break of about half a minute between movements.
1. Cross your hands and fingers and squat straight.
2. Before crossing, raise your fingers horizontally and squat left and right alternately.
3. Kneeling posture The left elbow touches the right knee (the right elbow is the knee), and then the left hand and right foot are straightened (the right hand and left foot).
4, push-ups+flat support
5. Sit with your knees bent and your hands behind your body.
The five major sports require girls to exercise at least three times a week. When doing exercises, girls are required to do as much as possible in one minute. Girls with plenty of time can choose two or three groups to do the above five exercises.
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