Women's fitness exercises

Men and women are different in terms of exercise. Women should choose fitness exercises that are suitable for themselves. Some intense activities may not be suitable for them. There are some professional fitness exercises suitable for women that can make women slimmer and healthier. Many fitness exercises will be more beneficial if combined with fitness equipment. There are some classic operations that everyone should know, which you can learn from the following content.

Classic exercises for women's fitness

1. Squats and push-ups

1. Stand with your hands hanging naturally, your feet together, and your knees slightly bent.

2. Slowly squat down until your hands touch the ground. Place your hands on the ground and stretch your legs straight back. Then bend your elbows, lower your body and then raise it up again, doing a normal push-up.

3. Pull your legs back, straighten your upper body, return to standing position, and then repeat the movement.

2. Lie on your back and push up

1. Lie flat on your back, bend your legs to 90 degrees, and cross your arms in front of your chest.

2.Try to reach your knees with your chin. Contract your abs and bring your chest as close to your knees as possible. Do 10 to 15 at a time.

3. Dumbbell horizontal raise

1. Hold a dumbbell in each hand, stand with your legs shoulder-width apart.

2. Open your hands to the sides of your body, bend your elbows slightly, and keep both hands on the same horizontal line.

3. Raise your arms along the sides of your body to the top of your head, your arms can be slightly bent. Then, slowly lower them along the sides of your body. Repeat the action.

4. Dumbbell weighted pedal step

1. Stand facing the pedal, holding an 8-10 pound dumbbell in each hand. Step onto the pedal with your left leg, stand with your left leg straight, keep your body upright, tighten your hips, and stretch your right leg backward.

2. Pull back your right leg and lower your body until the toe of your right foot touches the ground, then lower your left leg and return to the original position. Alternate legs 10 to 15 times.

5. Barbell Bench Press

1. Lie on your back on the bench press, holding the barbell, with your hands slightly wider than your shoulders, your elbows bent to 90 degrees, and your chest, two forearms and the barbell forming a rectangle.

2. Slowly push the barbell to the highest point, then slowly lower the barbell. When lowering, the barbell lightly touches the chest, then push it again. Repeat the action about 10 times.

6. Front Squat

1. Walk to the rack and cross your arms under the barbell, raising your elbows high and holding the barbell with your hands to control it.

2. Lift the barbell off the rack and step back, keeping your feet apart and your body balanced.

3. Bend your knees and squat down until your thighs are below parallel to the ground. As you squat, keep your head lifted and your back straight. Then slowly return to standing position. Repeat the action.

7. Lying Dumbbell Fly

1. Lie on your back on a flat bench, hold a dumbbell in each hand, palms facing each other, push up until your arms are straight, and support your body above your chest.

2. Hold the dumbbells in both hands and lower them parallel to both sides, with your elbows slightly bent. Lower the dumbbells until you feel the muscles on both sides of your chest are fully stretched, and let your upper arms fall below the shoulder level. As the dumbbells drop, take a deep breath. Exhale as you lift the bell back to the starting position. Repeat the action.

6 important points to pay attention to when women exercise

1. Women with normal menstruation and good health can do some light activities during menstruation and should not rest completely. Light activities are not only harmless to the body, but beneficial.

2. Some women have more severe reactions during menstruation, often experiencing loss of appetite, headaches, drowsiness, longer menstrual periods, etc. If a doctor's examination shows no pathological phenomena, they should also participate in some fitness activities.

3. From a physiological point of view, women have more subcutaneous fat than men, stronger body temperature regulation ability and higher oxygen utilization rate, so women are more suitable for endurance fitness activities, especially walking and running to maintain a fit body shape.

4. Pregnancy is an important and special stage for women. Practice has shown that women with poor physical fitness will affect the development of the fetus, so it is very necessary for them to engage in fitness activities. Generally, they should exercise three times a week, each time for 20 to 30 minutes. In addition, they should pay attention to nutrition, ensure sleep, and maintain a happy mood. This is very helpful for eugenics.

5. After giving birth, some women lack health care knowledge and lie in bed for the first two or three months, not daring to get out of bed and move around. This actually seriously affects the mother's health and her feeding of the baby. One to two days after giving birth, they can walk slowly with the help of the bed. The movements should be gentle and the time should not be too long. Two months after giving birth, they can gradually resume fitness activities.

6. When women do fitness exercises, they should make appropriate arrangements based on their different ages, personal health conditions and hobbies. Young women should pay special attention to menstrual health care. For those women whose gonadal endocrine cycle is not yet stable, whose menstruation is irregular and easily disturbed, they should pay special attention to gradual progress when exercising.