With the enrichment of material conditions and the improvement of spiritual level, many women also participate in fitness activities, but women's fitness will inevitably encounter an embarrassing thing such as physiological period and menstruation. If you are worried that some ordinary training may cause discomfort during the physiological period, then the following content is your gospel. Don't be lazy! Don't be afraid! Physiological period, let's go!

Warm reminder; Eating properly one hour before training, fasting training may lead to hypoglycemia and gastrointestinal discomfort!

The first action: Good morning, bend forward.

When your legs are open, your legs can bend slightly. Stand naturally with your feet shoulder-width apart. Keep your upper body straight and don't stretch forward. Put your hands on both sides of your head, open your arms to both sides and look straight ahead. Bend your body forward. Keep your back straight during this process. Don't bend over. Move your hips back. Bend forward until your back is roughly level with the ground. Feel the traction of the hips and abdomen. Each group has 15, and each group has only 1.

The second action: bend over and turn around.

Legs open, feet shoulder width apart, knees slightly bent, upper body leaning forward, back straight, hands on waist back, palms on waist, upper body rotating left and right under the drive of shoulder strength. You don't have to rotate too much, just rotate to 45 degrees with the horizontal plane. Pay attention to keep your back straight, don't bend, the head, neck and back are basically in the same plane, and the head and upper body rotate together, each group is 65430.

The third action: bend your knees and sit back.

First, prepare a bench and put it behind you. Put your hands on the edge of the bench, bend your legs about 65,438+000 degrees, put your feet together, keep your upper body straight, keep your eyes straight ahead, exert force on your back arm, and squat down your hips so that your back can move up and down along the bench. Pay attention to using the strength of arm muscles to drive training. Each group has 12, and each group has 1. How's it going? Is it suitable for physical exercise? It's simple!

The fourth action: upward oblique push-ups

You also need to prepare a bench in front of you, with your arms open, your hands supported on the edge of the bench, slightly wider than your shoulders, your upper back straight, your legs straight, your legs tightened, your feet together, your forefoot touching the ground, your head raised, and your neck, trunk, hips and legs almost on the same plane. Use the strength of the arm to drive the body to move, the arm bends outward, the body leans against the edge of the bench, and the arm is straight.

The fifth action: lunge and bend your knees on the left side.

The legs are in a lunge posture, the legs are spread about half a body distance, and the legs are stretched back as far as possible. The toes of the front legs are in the same direction as the body, and the hind legs land. Upper body, back straight, hands akimbo. When sprinting, the neck and upper body are roughly in a straight line with the back. When you get up, your hind legs and knees are lifted to the ground, and your upper body is vertical to the ground. Pay attention to the ground and lift your knees in one go to keep your body balanced.

How about aerobic exercise during physiological period? Is it simple and applicable? What are you waiting for? Come and slim down and shape!