How can women exercise at home?

In today's society, many people are pursuing beauty, because beauty can make them more confident and allow them to get along better with others. Therefore, many people will use different ways to make their bodies better, and physical exercise is often indispensable. So how should women exercise at home? For this issue, the following is a detailed introduction.

Bounce in place for one minute. There is a certain rhythm. Squat down as deep as you can, jump as high as you can, get your body moving and into motion. Moreover, if you persist in doing squats, you can develop a perky butt. The picture below is a comparison picture. The girl on the right is insisting on doing squats.

Buy a resistance band. Grab the elastic band with both hands as wide as your shoulders, inhale and raise your hands over your head and turn them as far behind your head as possible (do your best and don't force it), at the same time, stretch the elastic band as much as possible, and exhale and return it to your chest. Repeat this twenty times. When doing this, you will feel your shoulder blades moving like wheels, which helps to improve hunchback, make you stand taller, and exercise your back muscles and upper limb muscles. And there are many other training methods with elastic bands.

What are some good ways for girls to exercise at home?

Do push-ups for one minute. If you are not strong enough, you can do them while standing against a wall. When doing them, focus on your chest rather than your upper limbs. Use the strength of your chest muscles as much as possible and exercise your upper limbs at the same time. Moreover, girls can do push-ups to tighten their breasts and shape their shoulders, back and arms with better curves.

Stand up and do half squats, do twenty of them, coordinate your breathing, and do it slowly; the squatting action is particularly effective in burning thigh fat, especially if you are strong. Try to half squat and hold for three seconds. If your legs start to feel sore, it means you have exercised.

Spread your legs as wide as possible, keep your legs straight, do not bend your knees, bend your back straight and touch your right foot with your left hand, stand upright, and touch your left foot with your right hand, do 20 at a time;

1. If your physical condition is not very good and your cardiopulmonary function is relatively weak, the symptoms of discomfort after strenuous exercise will be more obvious and the recovery will be slower, which will cause you to resist more strenuous exercise. But since you said you are not opposed to brisk walking, let's start with brisk walking, using simple aerobic exercise to enhance your cardiopulmonary function until it can adapt to more intense exercise and maintain its condition.

2. Taking into account the physiological structure and psychological characteristics of women, we believe that coaches who blindly recommend running as a means of weight loss are extremely irresponsible (the same goes for skipping rope) - when young female students perform the above-mentioned strenuous movements without proper clothing, they are prone to problems such as sagging breasts. The load capacity of women's muscles and tendons is also much smaller than that of men. If they are overweight, they are prone to problems such as Achilles tendon strain.

Therefore, after your cardiopulmonary capacity has reached a level that allows you to adapt to intense aerobic exercise, it is recommended that you move to the aerobic area, where the coach will arrange other exercise programs for you. Aerobics (comprehensive aerobics) and spinning (which replaces running and is almost lossless) are recommended.

3. Simple aerobic training can only comprehensively reduce body fat, but for the back of the arms, side waist, buttocks, popliteal follicles and other difficult to train areas, special equipment training is still needed - the misunderstanding must be broken - because of the physiological structure of women, muscle fibers cannot thicken as quickly as men, that is to say, these targeted training will not significantly increase the corresponding muscles, but only achieve a consumption purpose. You can safely use almost all special equipment, because they have good safety protection systems.

Recommended actions:

Unweighted sit-ups (abdomen straight), supine leg raises (abdomen straight down), standing lateral leg raises (high repetitions on the oblique abdominal part require guidance)

Prone Leg Raise (Basilar Spine Erecting)

Freehand/light weight squat (gluteal, thigh, quad, vertical spine), light weight scissor squat (gluteal, thigh, quad), prone leg curl (quad)

Standing/Seated Calf Raise (Calbuti)

Absolutely prohibited actions:

Weighted lateral raises (lateral widening of the waist), heavy weighted squats/weighted sit-ups/deadlifts (enlargement of the abdominal cavity)

The above movements should be trained under the guidance of a coach, because there are a lot of detailed movements that need to be mastered. In this regard, most of the advice in this forum is empty promises.

4. Dietary structure and daily schedule must reduce the intake of fat/sugar. Generally speaking, women can basically maintain their figure if they can do the above two points. At the same time, increase the intake of fiber/protein to maintain physical condition (the details must be consulted by your coach. Since you can afford to go to a gym of that level, you should enjoy these simple consultation rights). Increase appropriate walking in daily life to reduce the deformation caused by long-term sitting.

If you want to have a better figure, physical exercise is often essential. The above introduction is the knowledge about how women can exercise at home. Therefore, for those who are usually busy with work, proper physical exercise in their free time at home often has good effects. So you might as well give it a try.