Fitness moves for girls to do at home

Fitness Moves for Girls to Do at Home

What are the fitness moves for girls to do at home that you know? Fitness can not only make the body healthy, but also can keep our body shape. Exercise one hour a day, you say bye-bye to fat. The following is I help you organize the girls at home to do the fitness action of the whole, let us come together to learn more about it!

girls at home to do fitness action 1

exercise action one: flexed arm bench reverse flexion extension

This action is mainly to exercise the arm triceps brachii, exercise action and exercise times see the following illustration. To do this movement requires the practitioner to clasp their hands at their sides.

Exercise movement 2: downward slanting push-ups

This movement is difficult for many girls, but girls can choose to push-ups on the ground or kneeling push-ups, and wait until their own level of exercise to improve, and then do downward slanting push-ups. See the diagram below for the number of reps and the essentials of the movement.

Exercise three: elastic rope rowing

This action is mainly to exercise the back muscles, the need to prepare a suitable elastic rope, and then sit elastic rope rowing exercises. The process of the action requires the practitioner to clamp his hands on both sides of the body, the action of the . Please see the following chart for the number of exercises.

Exercise action 4: single-legged flat support

This action is mainly to exercise the core parts of the girl's muscles, such as the abdominal muscles, lumbar muscles and so on. Requires the practitioner to put one foot on the bench, the body to keep like a plate, each foot adhere to 30 seconds. Please see the following diagram for specific actions.

Exercise 5: Self-weighted one-legged squat

This action is mainly to exercise the thigh quadriceps, gluteus maximus and so on. The exercise is done with one foot resting on the bench, overcoming the self-weight exercise. During the movement, the practitioner should maintain the balance of the body, and the number of times the specific movement is practiced, please see the following illustration.

Exercise 6: Bench Press

This exercise is more about physical fitness and coordination, and the exercise should be completed as quickly as possible for 10 repetitions.

Exercise 7: Prone Double Header

This exercise is to exercise the lower back muscles, or what we call the lumbar muscles. The process of the action requires the practitioner to hold the waist muscles as hard as possible for 1 second, and then slowly restore. Please see the following chart for the number of times the specific action is practiced.

Exercise 8: supine bent knee single leg hip bridge

This exercise is mainly to exercise the lower back muscles and abdominal muscles, the exercise process requires the practitioner to hold for one second when the hip lift a foot, and then slowly return to the starting position. See the chart below for the number of exercises.

Girls at home to do fitness action 2

1, prone jerks waist

This action is very simple, 15 a group, 3 groups. Just need to lie prone on the bed, rely on the hand holding the head, and then rely on the power of the waist of the upper body upward. You can effectively exercise your waist.

2, biceps lifting hand

Sitting at home on a bench can be completed on the action, 15 a group, 3 groups. With two water-filled mineral water bottles as dumbbells, parallel upward lift, but remember to do when the upper arm close to the torso, fixed their biceps strength, contraction of the biceps. This action is very favorable to exercise their hand strength.

3, seated abdominal leg lifts

In the open space of the home on a single stool, sit on it, relying on the power of the abdomen to lift the legs, and cross the legs up. This simple action is helpful in exercising your abdomen and reducing the extra flab in your abdomen to make it perfect. Lift upward 15 times each time and perform 3 sets, with a break in between, but not for too long.

4, hold the wall half-squat legs

In the home to choose an unobstructed wall, and then hand-held wall at the same time rely on the power of the legs slowly squatting, the best hand can take a small object, such as a bottle of water. This action in the squatting up can be at the same time exercise leg muscles, for the elimination of excess fat in the legs is very favorable, so that the shape of the legs become better. 15 1 group, 3 groups.