There are many indoor aerobic exercises suitable for girls, not only outdoor but also indoor. The beauty of a woman comes not from her appearance, but from her health. Of course, every time you do an exercise, the effect is different. Now let's take a look at indoor aerobic exercise suitable for girls.

Suitable for indoor aerobic exercise for girls 1

1 bike

At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (only there is a speed limit in the urban area and the environment is not very good).

Step 2 jog or take a walk

Jogging or jogging is a good aerobic exercise, and it is also a simple and easy way to exercise. Both exercises are good for the heart and blood circulation. Walking or jogging for more than half an hour every day can play a role in losing weight. But if you want to enhance the exercise effect, you can combine walking with walking.

Step 3 Volleyball

Volleyball is very effective in exercising arm muscles and abdominal muscles. Playing volleyball requires frequent bouncing and hitting the ball by hand, so it can also improve the flexibility of the body.

Step 4 swim

Swimming is a good way to lose weight by whole body exercise, which is very effective in improving cardiopulmonary function. But many people are not good at swimming, so they can take a quick walk in the swimming pool instead, which is very effective in improving heart rate. However, friends who can swim should also pay attention that swimming to lose weight is not a swimming competition. Don't pursue speed, just meet the heart rate requirements, and be sure to pay attention to adequate oxygen intake.

Step 5 jump rope

Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can increase heart rate and respiratory rate in a few minutes and lose weight in a short time. Professional boxers usually skip rope as the main content of aerobic fat reduction before the game, which can also exercise the coordination and sensitivity of the whole body.

Suitable for indoor aerobic exercise for girls. 2 What are the indoor aerobic exercises for girls?

1, ellipsometer.

Elliptical machine can effectively exercise the muscles of the whole body, and has little influence on the joints of the lower body, such as ankle joint and hip joint, so it is not easy to cause sports injuries. It should be remembered that during aerobic exercise with elliptical machine, the upper body should always be upright, which is not only for the exercise effect, but also to avoid the oppression on the waist and cervical spine.

2. Treadmill.

Indoor treadmill exercise is conducive to maintaining the health of respiratory system, and treadmill is less likely to wear the meniscus on the knee that cannot be recovered once it is injured than outdoor running, thus avoiding sports injuries as much as possible. At the same time, running on the treadmill belongs to passive aerobic exercise, which has lower fatigue and is easier to persist without affecting the exercise effect.

3. Step machine.

In fact, the treadmill belongs to the derivative equipment of the stair machine, but it makes the body bear lower compliance, which is very suitable for people who have just started to contact aerobic equipment. In addition, although the movement principle is similar to that of the stair machine, its biggest advantage is that it greatly reduces the sudden pressure on the joints and cushions the joints and tendons between each movement, thus avoiding sports injuries.

4. Repair the bike.

Different from the bicycles used in general spinning, stationary bicycles put the center of gravity very low, and the larger seats make the equipment bear more than half of the weight of the body, which means that the whole exercise process will become easier, and muscles and joints will not be damaged due to excessive load.

5. rowing machine.

Among many aerobic exercise equipment, rowing machine is the most effective for promoting metabolism and consuming calories. Although the muscles of thighs and calves are the main parts of the body during the whole exercise, it is easier to burn whole body fat because the muscles of the whole body need to coordinate and participate in the action.

Suitable for indoor aerobic exercise for girls. 3 What simple indoor exercises can reduce weight?

1, standing in the corner:

This action requires the head, shoulder blades, hips and heels to stand close to the wall. Pay attention to the abdomen and buttocks, and stick to it for about 3 minutes. When you get used to this posture, you can balance your whole body without opening your eyes. If you are not used to this posture or feel uncomfortable, it means that your bones have been tilted or twisted. As long as we pay more attention and adjust in time, we can not only relieve the discomfort of shoulders and waist, but also improve metabolism. This free trick is also very effective for new mothers who have given birth to children.

2. Sit-ups:

Sit-ups can not only improve the elasticity of abdominal muscles, but also protect the back, improve posture and enhance the strength of abdominal muscles. It is especially effective for eliminating abdominal fat and avoiding low back pain. The correct way of sit-ups: the body lies on the floor mat, and the knees are bent about 90 degrees (straight leg sit-ups will increase the burden on the back and easily cause damage to the back. ) Keep your feet flat on the ground. It is best not to fix your feet on the flat ground (for example, your partner presses your ankles with his hands), otherwise the flexors of thighs and buttocks will also join the work, thus reducing the workload of abdominal muscles. You can also try crossing your hands behind your head, but each hand should be placed on the shoulder on the other side of your body. Never cross your fingers behind your head, so as not to strain the neck muscles when exerting force, and this will also reduce the workload of abdominal muscles. Use a slower speed, just like slow-motion playback. When the abdominal muscles pull you up, you have to exhale, so as to ensure that all the muscles deeper in the abdomen participate in the work at the same time. After the body is off the ground 10 to 20 cm, tighten the abdominal muscles, pause for a while, and then slowly lower the body back to its original position. When your back touches the ground, you can start the next cycle.

Step 3 pedal in the air:

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position. This action can be stovepipe and waist and abdomen, and can also be done at home.

4. Duoyan Zheng Weight Loss Campaign:

You can search some videos of aerobics and weight-loss exercises online, learn while watching, and reduce calories easily with music. If you are interested, you can also teach yourself a set of dances and burn fat in your study.

Suitable for indoor aerobic exercise for girls. 4 What are the precautions after exercise?

1. Never drink water while exercising.

Nothing is more ridiculous than this. You don't even have to wait until you are thirsty to drink water. If you feel dehydrated, replenish water immediately. You should drink a glass of water before exercising in the morning. Cells in the body need circulation to get the energy they need and excrete waste. When water is scarce, the body fluid that moistens cells will be reduced, and cells cannot move normally. Without body fluids, muscles can't continue to work, and the heart will be extremely tired. Part of the lost body fluid is blood. This means that the heart must beat several times to maintain reduced blood circulation.

2. Eating sugar before exercise can improve energy level.

Eating sugar before a game or exercise does more harm than good. Even things like honey and lemon juice can have a bad effect. Through physiological research, it is found that sugar can cause insulin reaction. In this way, the sugar in the body will be driven to the storage organ. You need to eat sugar to replenish the exhausted energy. Only after an hour and a half of continuous exercise, such as marathon, golf or tennis, extra sugar will not produce extra energy.

It is forbidden to eat certain foods before exercise.

A large number of experiments in the Human Exercise Laboratory of UCLA prove that what kind of food people eat has nothing to do with exercise or health. We collected information about this, selected fast food and gave it to the athletes in the university for free. Indigestible, flatulent, seasoned-everything. No matter on the playground or in the laboratory, no matter the athletes themselves or the researchers, no one found any strange phenomenon, and no athlete got sick because of eating "forbidden" food.

4. Don't eat before swimming.

How did this statement come about? We don't know. There is neither record nor scientific evidence. Spasms rarely lead to drowning. People who drown because of spasms may suffer from heart disease.

The theoretical basis against eating before swimming is that doing so will introduce blood into the intestine. According to this statement, at the beginning of exercise, the heart will be overloaded because muscles also need blood. In fact, once you start exercising, blood will flow to the intestine and then to the muscles.

After a meal, you can only feel a sharp pain in your ribs at most. But cramps have little to do with food.

Suitable for indoor aerobic exercise for girls 5 which sports are suitable for outdoor exercise?

1, climbing the mountain:

There has been a custom of climbing mountains in autumn since ancient times, so people in modern cities should pay more attention to climbing mountains in autumn. Autumn is crisp, blue sky and white clouds, climbing to the top of the mountain, the air is fresh, the breeze is blowing gently, and you can see everything in a glance. This artistic conception is the best enjoyment of climbing mountains in autumn. Needless to say, the withered leaves, the autumn flowers all over the mountains and the endless hay are really a unique scenery.

2. Long-distance running:

Because it's neither hot nor cold, the temperature is just right. Whether you have the habit of long-distance running or not, at this time, you should go out and make good use of the season to have a long-distance running exercise in the morning or afternoon, which is definitely the best way to exercise. While running, you can also enjoy the roadside autumn scenery. At this time, if there is a mountain nearby, it is the best way to run up. Why not?

Step 3 take a cold bath:

The weather is getting colder. If you want to get into the habit of taking a cold bath, it's time to start. Taking a cold bath has many benefits, not only exercising the physique, but also cultivating strong confidence and courage. When taking a bath in the morning and evening, try slowly, don't put hot water, rub slowly, and gradually increase the amount of water, so you get used to taking a cold bath, stick to it and get into the habit.

4. Ride a bike or walk:

Although walking by bike is not only a sport in autumn, it is always interesting to ride a bike or walk because of the special weather and suitable temperature in autumn.