Yoga is an exercise method that actively uses physical exercise to mobilize the potential of the body. It not only plays a certain role in losing weight and shaping, but also improves cardiopulmonary function. At present, it is recognized that physical activity with preventive and therapeutic effects is one of the most natural and effective physical therapy methods.
The American College of Sports Medicine points out that one-hour yoga twice a week can effectively improve women's flexibility and relieve menopausal symptoms. There are also many studies showing that yoga can promote the rehabilitation of diabetes, cancer, arthritis and other diseases. In addition, yoga has a significant effect on reducing anxiety and stress, and also has a positive effect on emotional enhancement.
Note: People with past medical history, physical discomfort and physiological period need to communicate with the instructor in time so that he can arrange appropriate yoga courses to avoid accidents and sports injuries.
2. Belly dancing
There is a saying about the origin of belly dance: it is a dance practiced by women in the Middle East to prepare for childbirth. Scientific research has confirmed the credibility of this statement. Practicing belly dancing can promote the secretion of oxytocin in women. This pituitary neurohormone can promote fertility, stop bleeding after delivery and stimulate milk secretion.
Moreover, due to the rapid and repeated shaking and rolling movements of abdominal muscles in belly dancing, the pelvis and hip joint can be effectively expanded and relaxed, and it also has a certain effect on relieving the pain during childbirth. Belly dance not only has a good body shaping effect on women's abdomen, waist and arm fat, but also can effectively relieve the tension of small muscles in the back because of its small amplitude and high frequency of waist and abdomen movements.
Note: Because of the need to bare belly, bodybuilders, especially women in physiological period, should do a good job of keeping warm.
3. aerobic dance
Aerobic dance was invented by Americans around 1970. According to the different characteristics of action and music, it can be divided into jazz, hip hop, funk, salsa and other styles.
Different from aerobics, aerobic dance's movements are more complicated and change rapidly, which can not only improve the cardiopulmonary function, but also highlight the advantages of promoting the coordination and balance of limbs.
Note: choose the course that suits you, and at the same time, don't rush for success. Pay attention to the improvement of your basic physical fitness.
4. Aerobic aerobics
Aerobic exercise involves all joints. Rhythmic and step-by-step aerobic exercise is simple and easy to learn, with strong repeatability and regular movement changes. It is the first choice for beginners or women who have no dance foundation. Although the action is simple, the fat burning effect is quite excellent.
Some researchers organized obese female college students to do aerobic exercise every time 1 hour, with a maximum heart rate of 60%-75%, four times a week. After 16 weeks of practice, it was found that the body fat content and body fat percentage of obese female college students decreased significantly.
Note: Wear a bra with a chest protector when exercising, preferably with strong support. Wear padded fitness shoes, and don't wear too soft shoes to slow down the vibration caused by the impact between feet and the ground.
5.spinning bike
Some people call this sport "dancing on a bike". This kind of bicycle can adjust the exercise load as needed, and the amount of exercise can be large or small, which is easy to learn and practice, and full of movement. By constantly turning the wheel during exercise, you can achieve the effects of reducing waist fat, strengthening lower limb strength and improving cardiopulmonary function.
Note: it is best for those with joint pain to stop practicing, and those with poor physical fitness should do what they can.
Sit-ups hurt the lumbar spine, and improper weight-bearing squats will hurt the waist. When squatting, slightly raising your head can effectively avoid hurting your waist, and the extent of raising your head depends on your personal comfort.
References:
People's network-five misunderstandings that women's gyms should walk out of.