Indoor sports suitable for girls, now most people have no spare time to do outdoor sports. Girls, in particular, are very concerned about their bodies. So many girls will choose to exercise at home, so what indoor sports are suitable for girls?
Indoor sports are suitable for girls 1 waist twisting
In the same preparation posture, the thumb is in front, the other four fingers are behind, around the crotch, and then you can turn clockwise or counterclockwise, slowly and forcefully.
rope skipping
When skipping rope by hand, the movements of hands and feet should be coordinated and coordinated. This action can activate qi and blood, accelerate blood circulation, improve fatigue, and persist for about one minute.
Kick, kick
According to experts, stand still, swing your arms with your upper limbs, straighten your lower limbs and tighten your toes. Try to be in line with your lower limbs and kick as high as possible, just like walking forward in practice. With music, the body moves naturally, so it is also a good way to relieve stress.
The action of two feet leaving the ground quickly and instantly is called high-impact action, such as aerobic dance, climbing stairs or jogging, while walking, cycling and swimming are low-impact actions. Therefore, compared with low-impact exercise, high impact has a greater burden on joints of waist, knee, ankle and other related parts.
Tip: Life lies in exercise, and exercise is the source of health. Only by mastering the common sense of indoor sports health care can indoor sports successfully achieve the purpose of health care. But if you don't pay attention to some details in the process of indoor exercise, you are likely to fall into the edge of futility.
Indoor sports suitable for girls 2 1, squat
When doing this, separate your feet about shoulder width, put your hands behind your neck or stretch horizontally, and then slowly squat down. The best time for the whole squat is 10 seconds to 30 seconds, and then stand up slowly.
Step 2 pull your legs back
When doing this action, stand in front of the table and put your left hand on the table to keep your body balanced. At this time, the left leg stands on one leg, the heel of the right foot is lifted back to the hip, and the right hand grasps the right foot, trying to keep the stretching feeling of the muscles in the front of the thigh for 20 seconds. Then switch to the other side and repeat the same action.
Step 3 Raise your arms alternately
When doing this action, first hold the dumbbell with both hands (if there is no dumbbell, use a water bottle filled with water), hold it high above your chest and straighten your arms. Then, slowly lower the left arm to the chest, resume the initial movement, and then change sides.
4. Indoor Fitness Triathlon
"Triathlon" is stretching exercise, aerobic exercise and anaerobic exercise. Do four eight beats per exercise, and three to six groups are appropriate every day. Stretching muscles and ligaments can do leg pulling, chest expanding and abdominal back exercises.
Aerobic exercise can try to lift your legs or walk with your legs high, or you can do in-situ bouncing with the help of a small mat. Anaerobic exercise can include squats, push-ups and sit-ups. Among them, girls can try italic push-ups, which means it is relatively difficult to hold the edge of the bed.
Matters needing attention in indoor sports
Although you exercise at home, you should also ventilate in time. Generally speaking, according to the indoor and outdoor conditions, when the air is good, you can take a breath in the morning, middle and late, and each time it should be 15 to 30 minutes, and when the air quality is poor, it can be reduced accordingly. However, if you sweat after exercise, you should delay ventilation to avoid cold air entering the room and causing a cold.
Exercise is a normal state, which should be gradual and persistent. Too much exercise is not easy to recover, but it cannot be too small to achieve the effect of fitness. You can adjust the standard of 10% according to your physical condition. At the same time, we should pay attention to the scientific order and the quality of action.
Indoor sports suitable for girls 3 What are the indoor aerobic sports suitable 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.
Indoor sports are suitable for girls 4 1, dumbbells
Dumbbell is indispensable in family fitness equipment, because it is small in size, low in price and does not occupy space, and fitness white can learn to use it quickly. However, when choosing dumbbells, you must choose the right weight. Generally speaking, you can choose the dumbbell weight that suits you according to your height and weight.
Step 2 pedal
Treadmill is also a common family fitness equipment. Especially those who don't want to run outdoors, they can do aerobic exercise on the treadmill. The running speed is also well controlled, and you can exercise whether it is rainy or sunny. But generally speaking, treadmills occupy a large space and are not convenient to store. For people with large housing space, you can start.
3. Hula hoop
Hula hoop has a quick and obvious effect on the sculpture of waistline. Moreover, a hula hoop costs tens of dollars, which is suitable for people with weak economic strength who want to exercise at home.
4. Kettle bell
Compared with dumbbells, kettlebells can do some throwing and shaking training actions, thus stabilizing the control ability and explosive force, which is also very helpful to exercise the coordination of multiple muscles in the whole body. However, it should be noted that it is best to put a thick mat on the kettle bell training at home, otherwise it will easily damage the floor.
Step 5 jump rope
You can buy wire rope skipping or bold weight rope skipping. Skipping rope can train the coordination of hands and feet, enhance the sense of movement rhythm, and can also be used as a warm-up before exercise. Suggestions are necessary.
6. Elastic rope
Elastic rope can be used to train small muscle groups that are difficult to exercise at ordinary times, such as the back arm. Moreover, after we finish some strength training, we can also stretch with elastic rope. Generally speaking, elastic rope is also more cost-effective and suitable for home use.