Mass aerobics decomposition action I, lateral lunge
Action essentials:
Step out one foot to one side and extend the other hand to the toe. Stand up and press your heels, thighs and hips at the same time to restore your body.
Action intensity:
After eight times on one side, repeat the exercise on the other side. Objective: To train the lower body and modify the inner and outer thigh lines.
Second, sumo squat
Action essentials:
First, stand with your legs apart, squat down on your hips, then point your arms forward too high, and finally get up and use your hips and legs to exert strength, while your hands are restored to your sides.
Action intensity:
Repeated squats for 8~ 16 times Objective: To shape the buttocks, tighten the inside of the legs, and exercise the shoulders and arms.
Third, support your knees.
Action essentials:
Support your hands forward, lean your body and put your weight on your shoulders; One leg is in the direction of hands, and the knee is maintained in the middle of the arm; The legs alternate back and forth, and the body posture is always stable.
Action intensity:
Objective: To make the lower limbs more flexible, tighten the waist and abdomen, and improve the stability of the shoulders.
Fourth, reverse arm flexion and extension
Action essentials:
Stand back-to-back, and support your hands back below hip height; Bend your knees and elbows, press your hips down, clamp your arms back as far as possible, and keep your upper body posture unchanged; Push your arm hard and recover your body.
Action intensity:
Repeat, the back of the arm is sore. Objective: to help eliminate the back of the arm? Butterfly sleeve? .
Postpartum aerobic tightening abdominal muscles.
Stand up straight, bend your knees, bend over, keep your torso parallel to the ground, put your hands on your knees and face forward. Inhale and exhale while tightening the abdominal muscles. Remember: hold your breath and tighten your abdominal muscles until you need to breathe. 1 group was repeated for 3 times, making 3~5 groups;
Pedaling exercise.
Lie on your back with your hands under your arms and your head and shoulders slightly off the ground. Tighten the abdominal muscles and press your legs hard in turn. Remember: repeat 12 times as 1 group, and do 3~5 groups;
Stretch your legs together.
Lie on your back with your hands under your arms and your head and shoulders slightly off the ground. Put your legs together, bend your knees, lift your calves off the ground and stop for a while. Then, push down and straighten as far as possible without your legs touching the ground. Remember: repeat 12 times as 1 group, and do 3~5 groups;
Torsional movement of trunk.
Lie on your back, put your head in your hands, straighten your left foot, slightly off the ground, bend your right leg, lift it, touch your left elbow with your right knee, and turn your head to the right. Tighten the abdominal muscles, bend your knees with your left leg, lift it up, get close to your right leg, then straighten your right leg, keep your left leg bent, twist your body, and repeat the above actions in the opposite direction. Remember: repeat 12 times as 1 group, and do 2~3 groups;
Alternate leg movements.
Lie on your back, put your hands under your hips, lift your legs up, point your feet to the roof, bend your knees slightly, and cross your calves. Tighten your abdominal muscles, slowly lower your legs, keep your back straight, gently kick your legs alternately up and down, and lift your head and shoulders off the ground. Remember: do 1~2 groups every five minutes;
Mandibular lifting movement.
Lie on your back, put your hands close to the ground, bend your knees slightly and follow your feet. Tighten the abdomen and press the jaw toward the chest, then lift it, and then lift it against the chest. Remember: 1 group is repeated 20 times, making 1~2 groups.
Women's fitness methods 1, gym
Gym is undoubtedly the most professional fitness place, and there are specialized fitness coaches to make detailed fitness plans for you. If there is enough time, female friends may wish to consider finding a suitable fitness institution to apply for a membership card.
Step 2 exercise
Volleyball, badminton, table tennis and other sports are very suitable for female friends. If you have time on weekends, you can ask a few friends to find a place suitable for this sport, which can not only relieve work pressure, but also play a role in fitness.
Step 3 run in the morning
An hour in the morning is worth two in the evening. Morning running can not only exercise physical fitness, but also play a role in fitness. As long as you get up early for half an hour every day and insist on running in the morning for a long time, it will definitely be good for your health.
Step 4 ride a bike
With the continuous development of transportation, battery cars, cars and other transportation tools have gradually replaced bicycles, and fewer and fewer people ride bicycles on the road, but cycling is a good way to keep fit. For urban female friends who usually lack exercise, it is also a good choice to choose cycling at work.
Step 5 take a walk