We all know that regular exercise has many benefits for the human body, so it is beneficial for both men and women to exercise, but it is not a simple matter to get fit, because every fitness The movements are all particular. What are some indoor fitness moves for women? If you don’t know, you can follow the editor and take a look.
Dumbbell Squats
1. Stand naturally, hold dumbbells opposite each other and lift them to your shoulders. With your hands shoulder-width apart, fists facing each other, shoulders down Keep your weight down, tighten your abdomen, stand with your feet slightly wider than shoulder width, and toes slightly turned out.
2. Move your hips backward, squat down, and place your body weight on your heels. When your hips are lower than your knees, pause briefly and stand up.
3. Keep your back straight throughout the entire movement, look forward, and keep your knees and toes in the same direction.
Sit-ups
1. Lie flat on your back and keep your legs together.
2. Next, we bend our legs at the knees and start the movement. We draw in our abdomen and at the same time let our upper body rise off the ground until our upper body is as close to our knees as possible.
3. At this time, we let the body lie flat back and start the action again. You can do 3 groups each time, with each group completing about 30 reps.
Abdominal curls
1. Lie flat on the yoga mat, bend your knees, spread your legs shoulder-width apart, and plant your feet firmly.
2. Put your hands next to your ears, use the strength of your abdominal muscles to lift your shoulders and upper back off the ground, pause briefly at the highest point, and then slowly return to the starting position.
3. When doing abdominal crunches, keep your lower back close to the ground and your elbows open outwards.
Plank support
1. Bend your elbows, support your forearms and forefoot on the ground, and keep your ears, shoulders, hips, knees and ankles in a straight line.
2. Push your elbows toward your feet, lift your toes forward with force, fight against the friction on the ground, and press your forearms firmly on the ground.