What are the 8 classic moves for women's fitness program

In fact, we will know that women's fitness is very good. Women's fitness does not grow muscles as everyone imagines. In fact, due to the differences in hormones between men and women, it is difficult for women to grow muscles. Women can go to fitness for strength training with confidence. So what are the 8 classic movements of women's fitness plan? Let's take a look at the fitness knowledge together!

Downward push-ups

For most girls, this movement is relatively difficult. Put your feet on a stool on a high place and do the same as usual push-ups. However, girls may wish to choose flat push-ups or knee-kneel push-ups, and wait until they improve their exercise level before doing it. Downward push-ups.

Elastic rope rowing

This action is key to exercise the back muscles. Those who need to practice prepare an elastic rope suitable for themselves, and then do seated elastic rope rowing exercises. During the movement, the practitioner is required to clamp both hands on both sides of the body.

Single-leg plank support

This action is key to exercise the core muscle groups of girls, such as abdominal muscle groups, waist muscle groups, etc. The practitioner is required to place one foot on the stool, keep the body like a flat plate, and hold on for half a minute on each foot.

Self-weight squat on one foot

This action is key to exercise the quadriceps, gluteus maximus, etc. of the thighs. People who practice use one foot to put one foot on the stool to overcome it Practice of self-weight. Practitioners must maintain physical balance during the movements.

Stand ups

First do a push-up, then close your legs and stand up. Repeat the above movements, lie down, push-ups once, and then stand up. The most important thing about this movement is to exercise the practitioner's physical fitness and physical coordination. Practitioners must try to complete ten exercises as quickly as possible.

This movement mainly exercises the lower back muscles, which is what we call the waist muscles. Lying on a yoga mat, your body is close to the yoga mat, and your head and legs are raised up. During the movements, practitioners are required to try to maintain the strength of the waist muscles for 1 second, and then slowly continue Original.

Lying on your knees and one leg hip bridge

This action is to exercise the lower back muscles and abdominal muscles, lying on your back on a yoga mat, bend your knees, and lift your hips at the same time. During the action, the practitioner is required to hold on for 1 second while lifting one foot, and then slowly restore to the starting position.

Reverse flexion and extension on the flexion stool

This action is to exercise the triceps on your arms, sit upright in front of a strong chair, place your hands on both sides of your hips, hold your hands on the front of the chair, and then squat. This action requires the practitioner to clamp the sides of your body with both hands.

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