Aerobics for girls to do at home

Aerobic exercise is a type of exercise that can train the body's endurance. This type of exercise can greatly improve the body's physical fitness and protect the body from various viruses and bacteria. There are many aerobic exercises, such as sit-ups, skipping rope, push-ups, standing in the corner, etc., which are aerobic exercises suitable for girls to do at home. Below, these exercises are introduced in detail. Women in need can use them as a reference!

Sit-ups can not only increase the elasticity of the abdominal muscles, but also protect the back, improve posture, and enhance the strength of the abdominal muscles. It is especially effective in eliminating belly fat and avoiding lower back pain.

The correct way to do sit-ups: Lie on your back on the mat with your knees bent to about 90 degrees (straight-leg sit-ups will increase the burden on your back and easily cause damage to it). Place your feet flat on the ground. It is best not to fix your feet on flat ground (for example, have a partner hold your ankles with their hands), otherwise the thigh and hip flexors will join in the work, reducing the workload of the abdominal muscles. You can also try crossing your arms behind your head, but each hand should be placed on the shoulder on the opposite side of your body.

Never cross your fingers behind your head to avoid straining your neck muscles when exerting force, and this will also reduce the workload of your abdominal muscles. It is better to use a slower speed when performing it, just like a slow motion playback. When the abdominal muscles pull the body upward, you should exhale, which ensures that the deeper abdominal muscles are involved in the work at the same time. After lifting your body 10 to 20 centimeters off the ground, tighten your abdominal muscles and pause for a moment, then slowly lower your body back to its original position. When your back touches the ground, you can start the next cycle.

Rope skipping is the most practical way to deal with obesity, prevent dyslipidemia and hypertension. It is also a good aerobic exercise for endurance training.

3. Push-ups

Doing push-ups can play an important role in developing balance and support skills. It can also improve the central nervous system, which is beneficial to the firmness of bones, flexibility of joints, strength of ligaments, thickness and elasticity of muscles. At the same time, it can accelerate blood circulation, increase lung capacity, promote growth and development, and improve athletic ability.

4

This movement requires that the head, shoulder blades, hips, and heels should all stand close to the wall. Pay attention to tightening your abdomen and lifting your hips, and keep doing this for about 3 minutes. Once you get used to this posture, you can balance your whole body even without opening your eyes. If you are not used to this posture or it makes you feel uncomfortable, it means that your bones have been tilted or distorted to a certain extent. As long as you pay more attention to it and make timely adjustments, it can not only relieve the discomfort in your shoulders and waist, but also improve your metabolism. This free little trick is also very effective for new mothers to tighten their abdomen after giving birth.