Quick and effective women's fitness movements

In fitness movements, some movements are very effective, and some are not very effective, but some people do not know what effective women's fitness movements are. What are the fitness movements they are, or do some people know what they are. So, what are the fast and effective women's fitness movements? Let's take a look together!

　　Squat up push-ups

　　1. Stand in a posture, your hands are naturally drooping, your feet are together, and your knees can be slightly bent.

2. Slow Squat slowly until your hands touch the ground. Support your hands on the ground, push your legs backwards. Then bend your elbows, rise down, and do a normal push-up.

3. Retract your legs, stand upright on your upper body, resume your standing posture, and repeat the movements.

1. Hold a dumbbell with both hands, stand, spread your legs shoulder-width apart.

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

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

Dumbbell weight-bearing pedal step

1. Hold 8-10 pound dumbbells with both hands and stand facing the pedal. Step on the pedal with your left leg, stand straight with your left leg, keep your body straight, tighten your hips, and stretch your right leg backward.

2. Retrieve your right leg , the body descends until the toe of the right foot touches the ground, lower the left leg, and return to its original position. Alternate the legs 10-15 times.

Barbell bench press

　　1. Lying on the bench press bed, holding the barbell, the distance between the hands is slightly wider than the shoulder, the elbow is bent to 90 degrees, the chest, two forearms and the barbell form a rectangle.

　　2. Slowly push the barbell, push to the high point, and then slowly lower the barbell. When lowering, the barbell touches the chest and then pushes, repeat the action 1 About 0 times.

　　Neck front squat

　　1. Walk to the bracket, raise your arms below the barbell, cross your arms, raise your elbows high, and hold the barbell with your hands to control it.

　　2. Lift the barbell from the bracket, take a step back, separate your feet and maintain balance in your body.

　　3. Bend your knees and squat until your thighs are lower than parallel to the ground. During the squatting, keep your head upwards Raise, straighten your back. Then slowly resume your standing position. Repeat the movements.

　　Lying flat dumbbells

　　1. Lying on a flat bench press stool, holding dumbbells with both hands, palms facing each other, pushing up until both arms are straightened, and supporting them above the chest.

　　2. Hold dumbbells with both hands fall down to both sides, bend their elbows slightly, and the dumbbells fall until they feel the muscles on both sides of the chest feel full stretching, and the upper arms fall down to below the horizontal line of the shoulders. When the dumbbell falls down When you are inhaling deeply. Hold the bell and lift it back to the original position. Repeat the movements.

　　Lying on your back, supporting your hands behind your back on a slightly higher stool, placing your feet on a shorter stool, and other parts of your body are hanging in the air.

　　2. Exhale, relax your shoulders, slowly bend your elbows, and sink your body as much as possible (especially sink your buttocks), pause for 2-3 seconds, then inhale, stretch your arms to support your body to restore. Repeat.

　　　Lying up on your back

　　1. Lie flat, bend your legs to 90 degrees, and cross your hands to your chest.

　　2. Try to use your chin to reach your knees. Retract your abdomen, and try to fit your chest as close as possible. Do 10-15 at a time.

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