What is suitable for girls indoor sports program
What is suitable for girls indoor sports program, with the development of society, many people have little time to go out to exercise, vacation time is also not willing to go out to exercise, prefer to sleep at home, resulting in poorer and poorer health, the following share what is suitable for girls indoor sports program
What is suitable for girls indoor sports program1Curl up
Arms crossed in front of the chest, legs bent, heels from the buttocks 30-50 centimeters, the palms of the feet flat, the toes hooked to the bottom edge of the furniture, the upper body backward lying; up when the torso and the head leaned forward, as far as possible, touching the toes hooked to the furniture. 1 minute uninterruptedly as far as possible to repeat. This action can strengthen the abdominal muscles, avoid pain in the lower spine and maintain good posture.
Sit flat and reach forward
Take off your shoes and socks and sit on the floor with your legs stretched out flat and together, heels 13 centimeters apart, palms of your feet against the wall, and your hands stretched out in front of you, touching the wall as hard as you can. Note that the knees shall not be bent, the force can not be too strong, muscle relaxation as far as possible, for 5 seconds. This set of movements can exercise the flexibility of the spine, hips and legs. Helps to avoid low back and leg injuries.
3-minute step jump
Put a small bench or a bundle of newspapers on the floor, about 30 centimeters in height, the first right foot on the bench, the left foot on the ground, and then the feet at the same time to exchange positions - the left foot on the bench, the right foot on the ground, and so on alternately, 24 times per minute. Do this 24 times per minute. This method exercises the heart's response to sustained type of activity and reduces the risk of heart damage.
Push-ups
This action is different for men and women, women and children under the age of 10 years, knees on the ground, calves up, head to knee to keep straight, palms flat, fingers forward, under the shoulder to support the ground, the palm distance is the same width as the shoulder. Then touch the ground with the chest, and then use both arms to hold up until the arms are straight. Men and children over the age of 10 are basically the same action, except that the knees should leave the ground, the entire torso into a straight line, toes on the ground. This action can exercise the upper limbs, shoulders and chest muscle strength and endurance, is conducive to maintaining good posture, to avoid chest, hunchback.
4 kinds of indoor sports fat burning super-effective
Fitness ball curls
Lying flat on the fitness ball, feet flat on the ground, hands on the back of the head, arms open. Keep your chin toward your chest, exhale, and contract your abs to lift your upper body about 45 degrees, hold for 2 seconds, and then slowly return to the starting position.
Hot Yoga
Also known as Hot Yoga, to be practiced in a hot environment between 38 degrees Celsius - 42 degrees Celsius, basically 10 minutes after the sweat. Sweating can be a lot of detoxification and purification
nervous system, hot yoga can not only lose weight, long-term practice can also alleviate due to sedentary caused by low back pain and cervical pain.
Combat exercises
Nowadays the most IN sports, explosive music and slightly "violent" action, can be a greater degree of stretching the body, accelerate the fat burning, and more to meet your desire to vent, the most suitable for the office workers to practice.
Latin dance aerobics
Latin dance can not be twisted, shaking shoulders, crotch twisting, rotating ...... to be fully committed to the exuberance of the Latin dance music, the waist and hips of the delicate so practiced.
What is suitable for girls indoor sports projects 2 Indoor sports fitness projects 1, push-ups healthy pectoral muscles This action is mainly to exercise the pectoral muscles of the man, in the living room at home or the dining area, to find the two stools placed on the left and right of each one, with the hands of the two For support, bend over on it, 12 for a group, to do three groups. Remember to do push-ups, to close the abdomen and chest, try to stretch the chest, so that the chest muscles are full and shaped. In addition, this action has the effect of correcting the hunchback. 2, seated abdominal leg lifts This action is mainly to exercise the abdomen, in the open space of the home placed a single stool, sit on it, rely on the power of the abdomen to lift the legs, and cross the legs up. In order to reduce the excess fat in the abdomen, so that the abdominal muscles are strong and perfect. Each time upward lift 15 times, do three groups, the middle can take a short break, but not easy too long. 3, biceps lift hand This action is mainly exercise hand. Just sit on a solitary stool at home can be completed, very simple. With two unopened mineral water bottles as dumbbells, parallel to the upward lift, but remember to do when the upper arm close to the torso, fixed with the biceps strength contraction of the biceps, in order to increase the strength of the hands. 15 a group, do three groups. 4, hold the wall half squat legs need to choose a wall at home, hand-held wall at the same time rely on the strength of the legs slowly squatting, the hands of the best to take a small object, such as boiling water water, squatting up at the same time can be made to exercise the legs, but also eliminate excess leg fat, so that the legs of the shape of the legs is also better to look at. 15 a group, do three groups. The first one is to do three sets. The benefits of indoor exercise on the body 1, exercise to help you control your weight Exercise prevents obesity or facilitates weight loss. When you exercise, you burn calories. The more intense the exercise, the more calories you burn. You also don't need to spend a lot of time exercising every day in order to lose weight. If you can't exercise in the strictest sense of the word, be diligent in the little things you do on a daily basis - climb up and down the stairs instead of taking the elevator every day or do more housework. 2, exercise to help you ward off disease often keep healthy Worried about heart disease? You want to prevent high blood pressure? Regardless of how heavy you are now, participating in sports can increase the amount of high-density lipoprotein (HDL) or "good" cholesterol in the body, reduce the body's adverse triglycerides. Physical activity will improve your blood flow and reduce your risk of cardiovascular disease. Regular exercise can prevent and control human health problems such as stroke and metabolic syndrome. 3. Exercise brings you good mood Want to cheer up? Or just want to let off some steam under heavy pressure? Exercise in the gym or walk for 30 minutes can help you. Exercise stimulates the brain to release chemicals that make you feel happy and relaxed. Long-term exercise makes you more fit and satisfied with your appearance, which in turn boosts your self-confidence and self-esteem. 4. Exercise makes you more energetic Going to the grocery store or a little housework leaves you breathless? Daily exercise increases your muscle strength and gives you more stamina. Exercise and sports help the body deliver oxygen and nutrients to the tissues, making the cardiovascular system work more efficiently. With increased cardio efficiency, you are more energized to do your daily chores. 5, exercise to improve sleep Can not fall asleep or too much sleep do not want to get up, then often participate in the exercise, you will be able to fall asleep faster and sleep more y. But remember, don't exercise before you go to bed, or you'll be too excited to fall asleep. How to exercise can be strong 1, swimming Especially in the summer, swimming is a very good sport, on the one hand, you can cool summer, on the other hand, the important thing is that the swimming can improve the cardiorespiratory function obviously. Function, because the swimming process requires deep breathing can improve lung capacity, heartbeat gradually accelerated, making the body limbs get enough blood oxygen, but also exercise limbs body muscles, shaping the body, is obese people can not miss the movement. 2, aerobics Aerobics is accompanied by music in the aerobic exercise characterized by gymnastics. This can not only relax the mood, soothe the emotions, more effective whole body exercise. Aerobics generally lasts at least twelve minutes or more, mainly including the ball sit-ups, barbell exercise, back to the ball arrow squat, front kicks and so on. 3, jogging Jogging this sport I'm afraid I don't need to do more to introduce, because it is one of the favorite sports. Jogging can promote the body's metabolism, the metabolic waste with the sweat out of the body, but also can effectively improve the cardiopulmonary function, reduce the occurrence of heart disease, but also can run out of healthy body, is one of the most able to enhance the physical exercise method. Summer fitness to pay attention to the matters First, the exercise fitness must be to be gradual, according to the person, we do not want to think of a mouthful of eat into a fat, which is impossible, so do exercise to adhere to, and before exercise to do enough to prepare for the activities, to prevent trauma. Second, choose a favorite and suitable `fitness program, long-term persistence. The fitness is durable, and many people in the life of the fitness is "three-minute fever", so the fitness effect is not obvious. Therefore, a reasonable choice of fitness program, so that they can long-term persistence is very important. Bicycling, hiking, walking, playing basketball, playing soccer, etc. are good outdoor sports projects. Third, the summer weather is hot, so we should pay attention to the time period of the exercise, the best in the morning or evening, exercise selection at this time is more appropriate. Morning exercise must choose the air environment in a good place, not only to avoid the heat, but also to enjoy the mood, the air has a lot of negative ions in favor of the human body, easy for the human body to absorb. Fourth, drink more water to keep the body water. The current temperature is still low, people tend to ignore the importance of drinking water when exercising. In fact, this time the climate is more dry, exercise and a lot of sweat, so this exercise should pay attention to the timely supplementation of water. The benefits of fitness First, improve the shape Fitness the most basic role is to change the shape of the body through the fitness body parts (as long as there are parts of the muscular tissues) to increase or decrease and effectively change its shape to achieve the shape of the body. The process can be controlled. Second, good health Fitness human muscles, bones, blood circulation system, respiratory system, endocrine and so on than the general movement of a stronger stimulus for the improvement of the human body's health more effective. Third, delayed aging Through fitness can make their hormone secretion at a relatively high level, so as to achieve the effect of delayed aging. Those who insist on exercising some of the men to sixty years old can still maintain abundant physical strength; some women to fifty years of age as the whole body of the skin tightening, the whole body does not have a bit of fat, everywhere exudes the breath of youth.