Of course, it depends on your physical condition, your own needs and your own sports foundation. For example, if you feel that you are ok as a whole, and your arms are loose or bulky, then you should strengthen your arm training under the condition of full-body exercise. If you want to train the vest line of abdominal muscles, you should pay special attention to abdominal training. If you want to stick your hips and thin legs, you must strengthen your hip and leg training. If you need to be more upright, you need to exercise your core and back, and so on.
In short, everyone's specific situation is different, their needs are different, their exercise foundation is different, and their exercise focus will be different.
So this question is really difficult to answer, but from the point of view of whole-body exercise, you can choose a pair of small dumbbells for whole-body exercise to achieve the purpose of fitness. And on this basis, do what you want to focus on.
For example, the following actions can basically achieve the purpose of exercising the whole body.
Action 1: dumbbell straight leg hard pull
Choking and pulling, a classic compound action, almost mobilizes the whole body muscles to participate in sports, and at the same time can strengthen the coordinated development of the whole body muscles. It is a classic action to exercise back muscles, and it also has obvious exercise for legs and waist.
Action 2: dumbbell side lift
To make shoulders fuller, you need to exercise the middle bundle of deltoid muscle, and the best action is dumbbell side lift.
Action 3: One-arm dumbbell flexion and extension.
Exercise the triceps, which is the easiest place for women to accumulate fat on their arms. For this action, the effect of one hand will be better than that of two hands.
Action 4: Dumbbell birds land.
Focus on pectoralis major and deltoid.
Action 5: Goblet Squat.
Goblet squat is very suitable for beginners, it is easier to keep the trunk upright, which can reduce the tension in the back and correct the problem that the upper body will lean forward excessively when squatting.
Action 6: Dumbbell moves backwards and squats.
Action 7: Bend over and lift dumbbells for rowing.
Strengthen upper back muscles
Action 8: Dumbbell Bend
Biceps exercise
Action 9: Kneeling Push-ups
Warm up before the action and tidy up and relax after the action.
If the purpose of exercise is to shape women, then choose a small weight (about 2KG) and do it several times more. Generally, each movement is 12-20 times, and 3-5 groups are done each time.
Just exercise three times a week. If you are in the stage of reducing fat, you can do it with aerobic exercise. Aerobic exercise can be arranged after the end of this group of actions, or it can be used to cross this group of actions.
Pay attention to safety in the process of action, based on your own ability, and don't forcibly pursue the number of times and groups.
Biu。 biu。 Launch ... here comes the little fresh girl who loves fitness!
Good question! ! What should girls' fitness be based on? First of all, I think that no matter how she exercises, what purpose should be based on her own, starting from simple, from shallow to deep, step by step!
Orange Paper has recommended girls who want to go to into the pit more than once. They should exercise independently for two months before considering whether to go to the gym. The simplest thing is to start running, establish some self-discipline and accumulate some information. Don't apply for a fitness card as soon as it is hot, and finally back out in a few days.
Back to the topic, one of fitness is for health, and the second is to care about body shape, so we should focus on doing some exercises to increase muscle and reduce fat, and make our body shape reasonable and even through the right exercise methods, which will be very versatile and symmetrical! Our goal is to make "the feeling of small clothes wearing a large size"
I divide them into the following stages!
The first stage: the introductory stage, you can find some simple sports knowledge from the Internet. The simplest thing is running, first from three kilometers, slowly increase to five kilometers, six kilometers, seven kilometers! It takes about two months to reach six kilometers, so you can consider whether to go to the gym to get in touch with more professional and systematic fitness!
The second stage: systematic learning, getting better and better. At this stage, you can make a reasonable plan to reduce fat and gain muscle according to your body shape! Proficiency includes posture, strength, breathing and so on!
1. If you are a person with a very high body fat rate, you can do aerobic fat-reducing exercise training first! Such as running, swimming, spinning and so on! Generally, a single product consumes 420 ~ 650 kilocalories in 30 ~ 60 minutes!
2. If you are not too tall, fat or thin, then both muscle gain and fat loss are suitable, that is to say, aerobic and anaerobic can be carried out at the same time, and it is easy to shape when exercising. If you want to make your hips tilt, do more squats, which can make your hips muscles tilt.
I think everyone should reduce fat and gain muscle at the same time, and have a reasonable diet. Speaking of diet, we should also mention the third kind of people!
3. Especially thin people, such people must do more muscle training and increase muscle content. More muscles will look good! We should also increase the intake of high protein in the diet, otherwise blind exercise may become thinner and thinner!
Finally, the most beneficial exercise for women's fitness:
Chest training: flat barbell bench press, upward inclined dumbbell bench press, butterfly chest clamp! Increase straightness and prevent sagging.
Back training: running, high pull-down, barbell rowing, one-arm dumbbell, goat standing! Prevent hunchback and strengthen the spine
Leg training, hip training: free squat, 45-degree pedal, leapfrog!
I'm new here. If there are any shortcomings, please ask the great god behind me to supplement them! Kiss and hug
What should women pay attention to if they want to exercise and keep fit? Women should exercise step by step according to their physical condition and fitness purpose.
Hip-up, vest line, slender legs, etc. It is the fitness goal pursued by most female bodybuilders, but it takes a process to achieve the goal. First of all, according to your physical condition, start training from aerobic exercise. Aerobic exercise is to improve heart and lung ability, exercise ability and reduce fat.
Fast walking, jogging, aerobics, barbells, spinning bikes, elliptical machines, rowing machines, etc. It belongs to aerobic exercise. After short-term adaptation training, those with high body fat rate should insist on aerobic exercise to reduce fat, and those with body fat rate of about 20% can switch to anaerobic exercise-based training.
Anaerobic exercise is to exercise muscles and shape, to exercise hips and slender legs, to do wide squat, lunge squat, hip bridge, instrument kick, instrument back flexion and extension and other training, to practice vest line, to do abdomen, flat support, two-headed lifting, Russian rotation, bending, climbing. The effect of training lies in the scientificity and persistence of training methods. Go to the gym if you want to. The ultimate goal of fitness is to let oneself have a healthy living condition, cultivate regular living habits and have a positive attitude to resist pressure. I am a girl, working and living in Shenzhen. I am also very busy at ordinary times and often work overtime. I have been working out for more than a year, so I can share my feelings. I don't go to the gym every day, but I insist on three sports every week, namely swimming, yoga and equipment. I 167, weighing 96 kg. I don't have a strong need to lose weight, but as an office worker, working at my desk for a long time leads to my poor posture, such as strength detection and hunchback, so my fitness goal is mainly to shape and adjust my posture. Swimming makes us fit, while yoga regulates qi and blood and mentality, which makes us soft-hearted. I hired personal trainer equipment, and the targeted training effect is more obvious. After a year of persistence, fitness has gradually become an indispensable part of my life. What benefits me more is that my mentality and mood have been improved. Come on, keep a good mood and do what you want, it will be more and more perfect.
According to modern aesthetics, women are beautiful.
In addition to the face value, it depends on whether the chest is big or not.
Of course, Yan Yan's parents gave it, and the body was made by themselves.
We can't decide by nature, but we can still work hard the day after tomorrow.
Unless, of course, you have great interest in fitness, or you are a professional female bodybuilder.
Otherwise, the requirement of most people should be to have a good posture.
For women, the two important parts that affect the body posture are the back muscle (especially the rhomboid muscle) and the gluteus maximus.
These two muscle groups can enhance others' first impression of you from the overall vision.
Let's talk about the dorsal muscles (especially the rhomboid muscles)
Why are back muscles important to women?
Because it can directly determine a person's temperament.
If that doesn't explain the problem, let's give some examples of stars.
Round shoulders are generally caused by long-term bad posture, such as sitting and playing computer for a long time.
Will make the whole person look with some obscene temperament, will appear small chest.
Therefore, the first thing I recommend for women's fitness is back muscle exercise.
Let's talk about the unarmed training action to improve posture, which can be used for daily training or as a warm-up:
Equipment training action, improve posture;
These movements are excellent for improving women's posture.
Say that finish back muscle, followed by gluteus maximus.
It is said that the most attractive place for women is of course the first choice.
Hip-butting not only improves the leg lines visually, but also makes the waist slim.
Of course, there is an old saying in the fitness world: no squats, no hips.
There are also many women who worry that squatting will make their thighs thicker.
Of course, don't worry about this, because we have isolation training.
For most women,
If you practice these two parts well, you will definitely become the one who attracts attention in the crowd.
I hope my answer can help you. Hello, suggestions on women's fitness training:
Women's fitness goals are generally divided into two types: obesity, fat reduction and fat reduction and shaping (as well as some posture correction and improvement training)
1. If women's weight, body fat and other indicators exceed the standard, they should focus on reducing fat-do more aerobic exercise and accelerate the reduction of body fat rate and other indicators. When aerobic exercise strengthens their physical fitness for a period of time, they will start to increase the resistance training program to ensure that their bodies will not slack off after losing fat later.
2. If women's weight, body fat and other indicators are in a moderate situation, they can lose weight and shape mainly-resistance training+aerobic exercise. (The order is: do anaerobic training first, then do aerobic training)
Why increase resistance training? Many female friends don't like to practice strength. They think that ironing is only done by men, and they are afraid of growing muscles and being big. In fact, normal female strength training will only increase "small muscles", improve physical function, increase muscle content in the body, improve body metabolism, help burn more fat, reduce fat and make the body more compact.
Especially for women after 30 years old, with the increase of age, their body's metabolism declines, their muscles and skin are slack, their work pressure is high, their sub-health is serious, and they often feel weak and depressed, which is very suitable for increasing resistance training.
Pre-fitness advice:
1, women can experience aerobics class first (now there is a single payment for fitness consumption) and know which exercise mode they are suitable for, static or dynamic.
2. Read more knowledge about fitness at ordinary times and learn how to exercise scientifically and eat scientifically.
Of course, it is still necessary to make a fitness plan according to personal fitness goals and what kind of person you want to be.
One hour a day, self-discipline, more freedom!
Because of the different exercise methods, many girls will choose blindly. A very important reason for the mistake is that girls often take the exercise method of boys' muscle gain to keep fit, which leads many girls to exercise "unicorn arms". It is normal for boys, but it is not the desired result for girls. So how should girls choose body-building and fat-reducing exercise?
By reading this chapter, you will understand:
First, the benefits and significance of women's fitness There are too many benefits and significance of fitness, but most people just want to make their bodies healthier or get a more perfect figure, so as to carry out fitness training.
1, the meaning of fitness
Do you envy this figure? This is the ultimate goal of slimming. This is also the meaning of fitness, a picture can explain everything. As long as you have planned exercise, stick to it, and pay attention to diet and rest, you can also have such a figure.
2. The benefits of female fitness
What are the benefits of fitness? Keeping healthy is good for both boys and girls.
① Relieve mental stress, improve good mood and relax brain fatigue.
Nowadays, the pressure on young people is undoubtedly the greatest. There are some unhappy things in life, and the main sources of things are life and mobile phones. We are often influenced by unhappy things, resulting in a bad mood all day. However, scientific research has found that the human body can promote metabolism and speed up heart rate and blood flow rate through exercise.
(2) help sleep.
Exercise can also effectively improve the quality of sleep. Insomnia is the biggest problem for young people in 2 1 century, because we can't live without mobile phones. We can't have a quick rest at night because of unfinished work and endless news, so it will be difficult to get up the next day. But if we do effective fitness every day, our bodies will be a little tired, so we will fall asleep as soon as possible and let our bodies recover through sleep.
③ Shaping the perfect figure
Shaping a perfect figure is the fitness goal of most people. Fitness is to help you build a perfect figure, aiming at people with uneven body shape or obesity. Because of our body shape, it is inevitable that we will be coldly treated by others in our life. If we want to have a perfect body, we must carry out an effective fitness plan to get a perfect body.
(4) Bring enough physical strength, which is helpful to socialize and work.
There is no doubt that fitness can bring you a good mood, so when you socialize, you won't be passive in the crowd, and others will be very energetic when they see your first face. Exercise in the morning can better adjust yourself and make yourself comfortable in today's work.
⑤ To reduce the occurrence of diseases, fitness is the only choice.
COVID-19 in 2020, so far, COVID-19 has not developed effective drugs. The common medical method in hospitals is to kill viruses and cells in the body, and then inject nursing drugs to help the heart, lungs and kidneys. So it depends on your physical fitness.
If you want to strengthen your physique, fitness is the only choice, and fitness is also the cheapest choice. If you want to get sick less and go to the hospital less, you must carry out effective fitness.
Second, targeted fitness actions There are many kinds of targeted exercises. Targeted sports generally have a small amount of exercise and a small range of movements, and the parts that need to be exercised are more frequent. Sports like this are all targeted sports. However, there are many points for attention in targeted sports, and special attention should be paid when exercising.
Next, I will introduce some of the most effective orienteering and the matters needing attention in orienteering.
Action 1: Abdominal rolling exercise
Abdominal roll exercise can not only lose weight quickly, but also exercise vest line if you insist on exercise. Abdominal contraction is similar to sit-ups, but there are obvious differences. Sit-ups are better than belly rolls. I suggest you do a belly roll.
Compared with sit-ups, belly rolling can effectively reduce back injury and oppression. Exercise is more efficient than sit-ups, and it is not easy to compensate muscles directly with rectus abdominis.
Suggestions for belly rolling: Divide into five groups, each group has 2 minutes, and rest every 1 minute.
Action 2: Squat with load
There are many ways to squat, such as squat with bare hands and squat with weight, which can all be used as fitness exercises. However, in order to avoid building strong muscles, women can squat with bare hands and light weight.
Squat has many benefits, which can exercise the flexibility of legs, the stability of waist and the fullness of buttocks. At the same time, there are also some places to pay attention to in squat, which is also a common mistake in sports.
① When carrying out weight-bearing squats, you can use barbell bars to carry out weight-bearing. Support your arms and keep a good distance from your neck. Don't touch the cervical spine, it will cause neck injury.
② Massage the legs in time after squatting to prevent leg pain the next day.
High-load squats like barbell squats belong to leg muscle training. If you feel slack in your leg muscles, you can do barbell squats. It can play a very good role in the modeling of the whole leg.
Squats with bare hands are generally not acceptable. According to the arm strength, the exercise effect of lightweight squat or barbell squat is stronger than that of unarmed squat.
Suggestions for squat exercise: Divide into 5 groups, 30 in each group, and rest at intervals of 1 minute.
Conclusion: We understand the significance of fitness and why we should exercise. If you want to exercise a perfect figure, you must work hard and sweat 99% to exercise an enviable figure.
Finally, I wish you a perfect figure through hard work and persistence.
You can learn from this article:
1, precautions for women's fitness;
2. How do women exercise?
First, the focus of women's fitness What is the focus of women's fitness? In fact, we need to consider our fitness purpose when we are exercising. The purpose of many women's fitness is to have a slim figure, so they should do more aerobic exercise. At the same time, choose whole body anaerobic exercise to help you lose weight. By doing this exercise, we can have beautiful curves and slim figure.
Second, women need to exercise like this. How should women exercise? Many girls may not like reading theoretical knowledge, it doesn't matter, we serve dry goods directly. Next, I will teach you how to keep fit. If you want to exercise, you might as well take a look at this fitness tutorial. Next, I will explain the whole process of women's fitness in detail from two aspects: exercise and diet.
(1) Exercise
When we are exercising, we need to exercise in order to build a slim and good figure. We need to increase the proportion of aerobic exercise, at the same time, anaerobic exercise can not fall. Here I recommend some exercises for you, including aerobic exercise and aerobic exercise. Let's get to know each other.
(1) sports recommendation
We should choose sports that suit us. Here I recommend some moves for you. Let's learn about them together!
Action 1: flat, open and close jump
Nature: anaerobic exercise
How to proceed: When we jump on the opening and closing platform, we need to be prepared for platform support. We need to support the body with forearm and forefoot, and the whole body forms an angle with the ground when lying prone. We need to keep the upper body stable and the lower body start jumping. When we jump, we need to keep breathing for a long time and always keep breathing through our noses. 4 to 5 groups are recommended, 15 groups.
Action 2: Kick and run.
Nature: Aerobic exercise
How to do it: we need to take the starting position of standing when doing the post-kick. We need to bend our knees behind our hands to kick and run. We need to use our thighs as the main strength and other parts as the coordination strength. When we run after kicking, we need to pay attention to a certain frequency and rhythm, keep breathing and choose chest breathing. 3-4 groups, 1 group recommended 3 minutes.
Action 3: Stand up and touch your feet.
Nature: Aerobic exercise
How to proceed: When standing and touching your feet, you need to take the starting posture of standing. We need to stand naturally, look forward, bend our upper body forward, take a deep breath and let our hands touch the ground or forefoot. We need to do this exercise at a speed of up and down, so as to help the body get full exercise. 4 to 5 groups and 20 groups 1 are recommended.
When we do sports, we need to show our best. Before exercise, you need to warm up properly. During exercise, you need to do anaerobic exercise first, and then aerobic exercise, so that your body can get effective exercise. After exercise, we'd better stretch properly to help our bodies relax. In addition, stretching can also help us optimize the body curve and enhance the charm of women.
What should I pay attention to when stretching? I suggest that you extend each movement at least 15 seconds, and pay attention to the gradual exercise method to help your limbs get exercise.
(2) Diet
Women also need to manage their own diet in the process of fitness, because they have a healthy diet anyway. I have prepared some noteworthy places for you here. We need to manage our diet well during fitness. Let's get to know it together!
(1) Control the daily total calorie intake.
In order to ensure that we have a good fitness quality, we need to control the daily calorie intake. If the calorie intake is too high and the consumption is insufficient, it will easily lead to the accumulation of calories in the body, which will lead to obesity. I believe all girls are afraid of getting fat. Obesity will not only affect your figure, but also hinder the growth of muscles, which is the enemy of bodybuilders. Controlling calories helps us to control obesity.
(2) Eat more protein.
We all know that eating more protein is good for muscle formation, so we must eat more food rich in high-quality protein. Speaking of which, some women may not understand that men need to practice muscles, and do women also need them? Of course, women can exercise muscles.
What are the reasons why women practice muscles? Women can improve their figure by developing proper muscles, so that we have a strong appearance and the European and American styles are bursting.
What should women pay attention to when exercising muscles? First of all, we should know that women don't have much androgen, so they can't build large muscles. Although women can't build large muscles, they can have beautiful muscle lines and build muscle lines, and the whole person will look unique in the future. Therefore, I strongly recommend that women exercise their muscles and practice quickly.
Conclusion: After reading these, I believe you already know something about women's fitness. If you are a beautiful girl, you need to do fitness exercises through the scheme I introduced. As long as you stick to it, you will have a slim and fit figure and enhance your charm. Practice quickly! I like you!
For girls, you can choose jazz dance if you want to exercise. Jazz dance is a kind of sexy dance, which can play a role in shaping the body and cultivating temperament.
Jazz dance can be a good exercise for local parts of the body, and all parts of the body have special exercises, including head, neck, shoulders, chest, waist, buttocks and limbs. This kind of local exercise can reduce the accumulation of local fat in the body and also play a role in shaping the body. Regular practice will find that the fat on the arms and thighs is reduced, and the fat on the stomach is gone. Head and neck training can also eliminate a day's work and study.
Jazz dance is a moderate-intensity exercise, which can consume about 350 kilocalories an hour. Sticking to practice can control weight.
Jazz dancing is sexy and beautiful. People who practice for a long time will become beautiful and have temperament.
Learning jazz dance can improve people's concentration, because the movements of jazz dance are difficult to remember. Only by being very attentive can you remember a little bit and keep up with the teacher slowly.
Jazz dance can make people's body flexible, and at the same time enhance the coordination and unity between different parts of the body and between the brain and the body.
Girls who want to be beautiful and elegant should learn jazz dance quickly.
Mainly depends on your purpose.
Aerobic exercise, spinning bike, treadmill, yoga class and so on with the goal of losing weight.
Musical instrument practice with plasticity as the goal.