Which fitness exercises are suitable for girls to jump

Summary: Every female friend wants to be slim, especially for those who go to work every day for the white-collar workers, long hours of sedentary work not only make the body fat, but also prone to cervical spine, shoulder and other diseases. In the face of such a problem many friends will choose women's gymnastics to exercise, which is a healthy way of exercise, not only can make female friends to maintain a slim figure, but also bring the role of the unexpected. So, which fitness gymnastics suitable for girls to jump? Suitable for the upper body stretching exercise, lower body stretching exercise, sitting cushioning exercise below, come to know it! Women jump aerobics benefits

1, shape the body

If female friends long-term training in women's aerobics, not only can improve the poor physical strenght, so that women form a beautiful form, but also in ordinary life to show a kind of elegant temperament and cultivation, so as to give others a sense of health and vitality. At the same time, women's aerobics is also an exercise in strength, can make up for the defects in the congenital body shape, so that female friends become more proportional and fit, but also able to reduce the body fat, to play the effect of slimming.

2, recreation of the body and mind

Secondly, women's aerobics is a sport, its whole set of movements is very beautiful and coordinated, and there is relatively strong music to accompany, so this movement can effectively relieve the human body's static very stressful. In the process of practicing aerobics, the practitioner can put aside their own worries, forget their own depression and sadness, can enjoy the happiness brought by the movement, so that their inner peace, so as to achieve the purpose of relieving mental stress.

What are the fitness exercises for women

1, upper body stretching exercises

Sit on a chair with wheels, spread your hands shoulder-width apart and grab your table. Keep your thumbs underneath the other fingers on top. Lift your feet off the floor, contract your abdomen and slowly push your chair back until you're looking at the floor and your head is between your arms. Then slowly pull yourself back until your abdomen is against the table. Repeat this 12 to 15 times, taking 3 seconds to push out and 3 seconds to pull back in.

2. Lower Body Stretches

Sit on the edge of a wheeled one-piece with your feet flat and your hands also flat on your thighs. (Depending on the type of shoes and socks you have and the surface of the floor, you may need to remove your shoes.) Lift your toes off the floor so that only your heels are on the ground. Slowly push back on your chair with your heels until your legs are fully extended. Keep your upper body relaxed, then use your heels to pull your chair back again. Do 12 to 15 reps, taking 3 seconds to push out and 3 seconds to pull back in.

3, sitting cushion exercise

Stand up from your chair with your feet shoulder-width apart, keep your body back straight, and bend your knees and your hips as if you were going to sit in a chair. Don't let your knees bend in front of your toes, stop when you're about to touch the chair and stand up. Do this movement 4 times. Then crouch down, hold a downward position, cushion (move up and down in a small area) 3 times, then stand up. Do this movement 6 times.

4, table push-ups

Stand, spread your hands slightly wider than shoulder-width apart and place them on a table, move your feet back until you form a push-up angle, bend your arms so that your elbows are like outwardly divided, and slowly lower your chest toward the table. Keep your head, back, hips and legs in a straight line. Hold for 2 seconds, then return to the starting position and do 12 reps.

5. Push and Lift Exercise

Stand with your feet hip-width apart and your knees slightly bent.

Cross the fingers of your hands and place your arms in front of you at chest level. Turn your palms out and push your arms forward, forming your upper body into a circle and feeling the stretch. Hold for 15 seconds, then relax. Next, place your hands on your lower back just above your hips with your fingers facing down. Gently press your hands into your back, pull your shoulders up and down, lift your chest, keep your head in place, and hold this movement for 15 seconds.

6, chair twisting exercise

Sit on a chair with your upper body straight and your left leg pressed against your right leg. Take a deep breath, and as you exhale, gently turn your waist to your left side and look over your left shoulder. Keep your hips facing forward. Bring your arm over your body, grabbing your arm or the back of a chair and gently deepen your stretch. Hold for 10 seconds, then do it on the other side. Stretch 2 times on each side.

What equipment do women need for aerobics

1. Mat.

Just as practicing yoga, when jumping aerobics, it is also best to have a mat. This mat should be larger than the yoga mat, as thick. If this is too inconvenient, you can also use a tatami mat that children play on, with several pieces joined together.

2, sports flat soft shoes or cotton socks.

When jumping aerobics, because of the amount of movement, need our feet movements are also more, so, at this time, need to prepare a pair of breathable, preferably with air cushion at the heel of the soft sports shoes. This will avoid foot injuries when dancing aerobics. If you do not want to wear shoes, you can also wear thick thick socks.

3, pants.

Jumping gymnastics, the requirements of the pants are not so obvious, but my personal experience over the years, winter is best to wear a more fitted or loose pants, summer time, you can wear shorts, so that when jumping gymnastics, not only comfortable, but also beautiful.

4, tops.

To jump aerobics tops, in general, you can usually wear a tighter T-shirt can be. However, remember, it is best to be breathable, cotton is best. After all, in the exercise, because it will sweat, so, it is recommended to wear cotton shorts. Tight because the upper body movement is more, so as not to loose and knot.

5, towel.

When jumping aerobics, it is best to hang a towel around your neck. In this way, in the process of jumping, if a large amount of sweat, or sweat fascinated eyes, you can casually use the towel to wipe the sweat. The towel is a must have. When jumping aerobics, you can not stop because of sweating and misty eyes, otherwise the action is not continuous and the effect is not good.

6, wrist guards. If you want to keep your wrist joints from being injured, you can wear wrist guards at the four wrist joints, so that you can avoid accidental injuries when jumping because of excessive flinging movements.

7, hair ties.

Tie your hair up, do not let your hair flutter, so that, when jumping aerobics, not because of the hair and affect the continuity of the aerobics and mobility.

8, sports underwear

Sports underwear can prevent excessive swaying of the chest during exercise, enhance the stability of the chest, and prevent women's breasts from sagging prematurely due to the effect of gravity.

Women jumping aerobics attention

1, should pay attention to the control of time

Aerobics exercise is not to be underestimated, the first practitioner should be gradual, in order to 2-3 times a week is appropriate, and then increase the number of times appropriately. At the beginning should take the pace of walking, not too strenuous, exercise for about 20 minutes can be. And, the same attention should be paid to warm up before jumping aerobics, and carry out appropriate stretching exercise, especially to stretch the lower limbs, in order to avoid injuries during exercise.

2, choose the way that suits you

Some aerobics exercise is very large, which is more suitable for long-term exercise people, the pursuit of different goals, jumping aerobics types of choices should also be different. For example, yoga is also divided into high-temperature yoga and ordinary yoga. Generally speaking, according to the purpose, it is divided into fitness aerobics and competitive aerobics; there are also women's aerobics and men's aerobics; according to the way of practice, it is divided into unarmed aerobics and aerobics with light equipment or specialized equipment, such as aerobics ball gymnastics; according to the local training, there are also divided into neck aerobics, abdominal aerobics, leg aerobics and so on; the choice of these aerobics should be based on the situation of each person's individual The purpose of the exercise to choose.

3, pay attention to the matching of clothing

Dance aerobics should choose flexible sportswear, to action without constraints as well. Cotton clothing sweat absorption is strong, suitable for sports wear. Some people for weight loss, like to wear plastic leotard exercise, in fact, this is very limited help for weight loss. Plastic tights can make people sweat a lot when exercising, but the weight thus reduced is easy to rebound. Therefore, it is quite important to wear suitable clothes for aerobics.

4, pay attention to the regulation of breathing

Jumping aerobics can make every cell of the whole person active, and correct breathing can speed up the metabolism, which helps to lose weight and slim down. Therefore, it is necessary to follow the instructions of the coach to adjust the breathing in order to continue to jump aerobics.