Suitable for girls fitness program
Suitable for girls fitness program, sedentary office workers and students need to get exercise, exercise in our ordinary life is very important, the sport of physical fitness requirements are relatively high, and now share suitable for girls fitness program skills.
Suitable for girls fitness program 1
1, mass fitness exercise
The scope of the exercise involves every joint of the body, in a session of fifty minutes or so, fitness in the music, lights, coaching commands, participation in the partner's encouragement and driven by the rhythmic, gradual aerobic exercise. It can burn a lot of fat and improve the cardiorespiratory function of the participants. It's a great way to lose weight, maintain fitness, and get in shape.
2, dynamic cycling
It is currently one of the most popular aerobic fitness programs in Europe and the United States, some people refer to this movement as the "dance on the bike", through the movement to make the wheels rotate constantly, but also adjust the exercise load, the amount of exercise can be large or small! After that, the fitness ball was spread to Australia, Europe, the United States and other countries to treat low back disease, nerve disorders, knee and shoulder rehabilitation medical treatment, correct posture, improve the patient's balance and other diseases. Due to its role in improving certain muscles (low back, pelvis), the sport has also been widely popularized. Fitness ball is now no longer only as a physical therapy, it has also become an emerging fitness sport.
It is suitable for all those who need rehabilitation treatment, it is a good fitness effect, especially on the spine and pelvis exercise; fitness ball has a very good injury recovery and rehabilitation function (on the low back disease efficacy is significant). In the exercise is safer, less prone to injury, but also can improve people (including patients, injured people) flexibility, strength, balance, posture, cardiorespiratory function.
4, aerobic dance
Aerobic dance (AEROBICDANCE) on the one hand, can consume more calories, on the one hand, can be many dance movements aerobics, unlike aerobics movements are more manipulation, which has many styles, according to the action, music, different characteristics of points: AEROBICDANCE, HIP-HOP, FUN. HIP-HOP, FUNK, SALSA and other aerobic dance.
5, combat aerobics
This program is a combination of music, dance, boxing, combat and other characteristics of aerobics. Combat aerobics and boxingboxing is different from the former goal is fitness, the latter goal is to win the game, more prone to injury, not suitable for the masses. It complements combat or aerobics. It improves self-confidence, muscle coordination and the necessary skills and flexibility.
Suitable for girls fitness program 21, playing badminton
Exercise to the hand muscles, calves and thighs, can be effective exercise, swinging action can pull the whole body, but also can shape fitness, so that women's bodies more flexible. In addition, it can also train the coordination of hands and feet, so that people can better use their concentration to participate in learning and work.
2, swimming
Swimming is a whole body exercise, can effectively enhance the heart muscle and lung function, strengthen the physical strength and immunity, more for women to shape the beautiful curve. The water protects the body during swimming, so there is less damage to bones and joints.
3, dance or yoga
Yoga or dance can accelerate the metabolism, remove body wastes, body repair, toning and nourishing the face from the inside and the outside, can bring you elegant temperament, light posture, improve the human internal and external temperament; can also enhance the body's strength and elasticity of the body, the body of four limbs balanced development. But practicing yoga to have someone to teach, do not arbitrarily imitate, otherwise it is easy to make the muscles and bones damaged.
4, running or walking
Jogging on the heart and circulatory system have great benefits, keep a certain amount of time every day to exercise (more than 30 minutes), will be conducive to weight loss, the best ` way to run and walk combination. Valuable to adhere to, adhere to a month later there will be unexpected results, but if you want to lose weight properly, then of course you must run for a long time.
5, cycling
This is one of the most easy to adhere to the way of exercise, it can exercise your leg joints and thigh muscles, and, for the foot joints and ankle joints of the exercise is also very effective. It also helps your circulatory system. It can be done on weekdays and is natural, environmentally friendly and non-polluting, and doesn't require much extra expense, as long as you have a bicycle.
Suitable for girls fitness program 31, reverse support (30-45 seconds)
Lying flat on a yoga mat, arms straight to support the body, elbows slightly bent, legs straight forward, heels on the ground. The center contracts and the hips stretch upward until the body is in a straight line from head to toe, tightening the entire body and maintaining natural breathing.
2. Bird Dog Pose (15-20 reps on each side)
Place your arms on the yoga mat directly under your shoulders, bend your elbows slightly, and bend your knees. Holding your body steady, raise one leg back and straighten the other arm in front of your head. Pausing briefly, the active leg moves forward to the top of the movement by bending at the knee, while bending the opposite arm elbow downward, elbow as close to the knee as possible, and bending the back upward. Stop slightly at the point of movement and extend again to the ends.
3. Both Sides Straddle Squat (16-20 reps)
Stand with your legs slightly apart, straighten your back, tighten your core, and hold your chest with both hands. Steady your body, keep your back straight, and stretch one leg out to the side until your foot is wide. Once standing, bend at the hips and squat your knees until you reach the top of your movement, then stand up. As you stand, lift your legs back up to complete the movement on the other side. Keep your back straight, your rhythm even, and your knees and toes in the same direction.
4. Kneeling Push-Ups + Supported Hip Lifts (10-15 reps)
Bend over and place your arms on a yoga mat with your elbows slightly bent, your back straight, your core tight, and your knees bent. Straighten your back and slowly bend your elbows so that your arms and body bend down about 45 degrees until your chest is close to the surface of the mat, then straighten your arms to support your body. Standing up, lift your hips upward, take your knees off the floor, and shift your body weight back so that your arms and torso recover in a straight line in the opposite direction, and finish the push-up once more when your knees hit the floor.
5, rear support hip lift (15-20 times)
Lying flat on your back support, arms behind the body to support on the yoga mat, hips slightly down, legs straight. Steady your body, tighten your glutes and lift until your body is in a straight line from head to toe. Stopping slightly at the apex, press your hips and lift up again to complete the movement.