Pictures of girls exercising at home

Pictures of girls exercising at home. For lazy girls, it is really not easy to insist on going to the gym. In fact, there are many ways for girls to exercise at home. Just With the help of some small items, you can achieve good fitness effects. So, let’s share pictures of girls exercising at home. Pictures of girls exercising at home 1.

1. Lie prone and straighten to strengthen your waist.

This action is very simple. Do 15 exercises in 3 groups. All you need to do is lie prone on the bed, hold your head with your hands, and then use the strength of your waist to lift your body up. It can effectively exercise your waist,

2. Biceps hand lift

It can be done by sitting on a bench at home, 15 One group at a time, perform 3 sets. . Use two mineral water bottles filled with water as dumbbells and lift them upwards in parallel, but remember to keep your upper arms close to your torso when doing it, fix the strength of your biceps, and contract the biceps. This action is very beneficial for exercising your hand strength.

3. Sitting with abdominal muscles and leg lifts

Place a single stool in the open space at home. After sitting on it, rely on the strength of the abdomen to lift Lift your legs and cross them upward. This simple action is helpful to exercise your abdomen, reduce excess abdominal fat, and make your abdomen more perfect. Lift up 15 times each time for 3 groups. You can rest in between, but not for too long.

4. Hold on to the wall and do half squats to strengthen your legs

Choose an unobstructed wall at home, and then slowly rely on the strength of your legs while holding on to the wall. Squat down, preferably holding a small object in your hand, such as a bottle of water. This action can exercise the leg muscles at the same time when squatting up. It is very beneficial to eliminate excess fat in the legs and make the shape of the legs better-looking. 15 reps per set, 3 sets.

5. Bent over and row to strengthen your back

Choose a relatively empty place at home to stand, then hold two bottles of mineral water filled with water in your hands, bend your knees slightly, and Waist, chest and buttocks straight, rely on the strength of your back to lift the mineral water up with your hands, and at the same time draw your shoulders inward. This action is very effective for exercising the back and increasing back strength. It can also effectively reduce back fat and modify the back lines. 12 reps per set, 3 sets. Picture 2 of girls exercising at home

Sports equipment suitable for indoor fitness

1. Rhythmic dumbbells

Do you think dumbbells are just a tool for thinning arms? Then you can Its function is too underestimated! In addition to helping you slim down your arms, dumbbells also have obvious effects on sculpting your back muscles and shoulder lines. They can even be used as a gravity assist when you exercise your lower body, making your lower body exercises more effective. There are many books dedicated to teaching dumbbell fitness. If you open it, you will find that dumbbells have so many functions!

Advantages: There are many weight-loss demonstration movements that are simple and easy to learn; if you don’t have dumbbells, you can Use mineral water bottles filled with water instead, which is convenient and saves money.

Disadvantages: If you do not pay attention to the gestures when holding dumbbells, it is easy to injure your wrists, so be careful when using them.

2. Elastic ropes

Human muscles vary in size. Large muscles can be trained with heavier dumbbells, while small muscle groups that are more difficult to train (such as the back arms) can be trained with dumbbells. Use bungee cords. In addition, after completing weight training such as dumbbells, you can also use elastic ropes to do stretching exercises.

Advantages: Very effective for small muscle groups that are difficult to train.

Disadvantages: There are few demonstration action materials, and it is difficult to learn just by looking at pictures.

3. Donuts

Donuts are as multi-functional as dumbbells, but they are lighter and can be placed directly on the wrist. , in addition to being easy to use, it is not easy to get tired when doing it. You can wear it when running or walking, or even hide it slightly in your clothes when you wear longer clothes. No one will notice if you secretly lose weight while walking!

Advantages: Put it directly on the wrist, There will be no sports injuries.

Disadvantages: Almost none, if there are any, it is an excuse for you to be lazy!

4. Grip Strengthener

Many people use grip strength machines. It is a A very common fitness equipment, the main function of the gripper is to train the grip strength of the palms and strengthen the muscle curves of the elbows, so it is more suitable for boys. If what you need is to tighten your elbow muscles, grippers are a good choice, but they have no obvious effect on thinning arms.

Advantages: Does not take up space and is easy to use.

Disadvantages: No obvious slimming effect.

5. Twist plate

Many people like to use the twist plate. Compared with the hula hoop, it requires almost no learning. It is also very fun. Everyone who has used it likes to use it. I feel that the waist-slimming effect of twisting discs is better than that of hula hoops, so it is easier for people to persevere. The effect is highly recommended!

Advantages: It is simpler than a hula hoop, and is more suitable for people who want to slim down their waists but do not know how to shake a hula hoop.

Disadvantages: People with poor balance should consider before using.

6. Hula hoop

Many artists with small waists highly recommend the hula hoop exercise, and the hula hoop is really so effective! No matter how fleshy you are Whether you have a bucket waist or a thin straight waist, as long as you exercise for 20 minutes a day for a week, the obvious waistline will appear! It is recommended to alternate shaking clockwise and counterclockwise to balance the waist muscles, and practice like this Only the waistline that comes out has a balanced beauty.

Advantages: The sculpting effect on the waistline is quick and obvious.

Disadvantages: In the first day or two of rocking, you will feel pain in your waist and will not want to persist. Picture 3 of girls exercising at home

What indoor sports are suitable for girls?

Curl-up and sit-ups

Cross your arms tightly in front of your chest, bend your legs, and raise your heels 30-50 cm away from the hip, place the soles of your feet flat, hook your toes on the bottom edge of the furniture, and lie your upper body back; when you stand up, lean your trunk and head forward, and try to touch the furniture with your toes hooked. Repeat as hard as you can without stopping for 1 minute. This action can strengthen the abdominal muscles, avoid pain at the lower end of the spine and maintain good posture.

Sit flat and reach forward

Take off your shoes and socks, sit on the floor, stretch your legs forward and close together, the heels are 13 cm apart, the soles of the feet are against the wall, and the hands are stretched forward , try your best to touch the wall. Note that the knees should not be bent, the force should not be too strong, and the muscles should be relaxed as much as possible for 5 seconds. This set of moves works on the flexibility of the spine, hips and legs. Helps avoid lower back and leg injuries.

3-minute step jump

Place a small bench or a bundle of newspapers on the floor, about 30 cm high. First step on the bench with your right foot and the ground with your left foot. Then change the position of both feet at the same time - the left foot is on the stool and the right foot is on the ground. Repeat this alternately, doing 24 times per minute. This method can train the heart's response to sustained activities and reduce the risk of heart damage.

Push-ups

This action is different for men and women. Women and children under 10 years old should put their knees on the ground, raise their calves, keep their heads straight from their knees, keep their palms flat, and point their fingers forward. , support the ground under your shoulders, with your palms as wide as your shoulders. Then touch the ground with your chest, and then lift it up with your arms until your arms are straight. The movements for men and children over 10 years old are basically the same, except that the knees should leave the ground, the entire torso should be in a straight line, and the toes should touch the ground. This action can exercise the strength and endurance of the upper limbs, shoulders and chest muscles, and is helpful to maintain good posture and avoid holding the chest and hunching.

4 indoor exercises that are super effective at burning fat

Fitness ball crunches

Lie flat on the fitness ball with your feet Lie flat on the ground, place your hands behind your head and open your arms. Slightly draw your chin toward your chest, exhale, contract your abdominal muscles and lift your upper body to about 45 degrees, hold for 2 seconds, and then slowly return to the starting position.

High temperature yoga

Also known as hot yoga, it needs to be practiced in a high temperature environment between 38 degrees Celsius and 42 degrees Celsius. Basically, you will be sweating profusely after 10 minutes. Sweating can detoxify and purify the nervous system. Hot yoga can not only lose weight, but long-term practice can also relieve back pain and cervical pain caused by sitting for a long time.

Kickboxing exercises

Nowadays, IN exercises, exciting music and slightly "violent" movements can stretch the body to a greater extent, accelerate fat burning, and satisfy you even more It is most suitable for office workers to practice to vent their desires.

Latin dance aerobics

When dancing Latin dance, you can’t twist, shake your shoulders, twist your hips, rotate... You have to devote yourself to the unrestrained Latin dance music, and your graceful waist and hips will be This is done.