Exercises for the health and beauty of women’s body fit
Body fit : All women want to be able to build an ideal body for themselves through exercise.
If you are one of those people who are worried about your weight and body, join us in this part of Updatebody.
In this article, you will find out what exercises can be useful for you.
Push-up moves are not only for men, but can also be very useful for women.
Push-up is one of the simplest and easiest exercises you can do.
On the other hand, you can implement it anywhere, such as parks, clubs and homes.
In this exercise, you should place your hands on the floor and the palms of your hands should be towards the ground and the distance between your hands should be as close as your shoulders and your feet should be to each other.
Touch and then bring your whole body up.
Cycling is also one of the best exercises for women and it is very exciting and has a very low probability of injury and it is also very easy to do and you can easily burn a lot of calories.
If you do not have time to exercise, you can cycle to work, college or any other place.
- Lateral plank
Plank is one of the best exercises that the side type is different from regular plank and can bring many benefits to your body.
If you are one of those women who hate side and waist fat and you are ready to melt waist fat, use this exercise.
To do this, you should lie on one side of your left side and then try to bring your body up with the force of your left elbow and then raise your buttocks with it so that your body is like a straight line and then Try to stay in this position for 30 seconds.
- Climbing the steppe
Stepping is one of the most exciting and beneficial exercises for burning calories and it can also strengthen your muscles.
To do this move, it is enough to take a small step and stand on the edge, so that only the front half of the sole of your foot is on the step, and then move your whole body up and down with the force of the leg.
- Exercise Money Over Let
You may be a little unfamiliar with this exercise, but this exercise can make your laps extremely strong and also your arms get in great shape.
Lie on the floor to do this exercise, your legs should be perfectly straight. Bend your knees 90 degrees.
Hold a dumbbell in each hand and bring it up to the chest, then bring the dumbbell down from the head and do this exercise 15 times.
- Squat with a chair
Squat is one of the best exercises for women and it improves their bone density and prevents osteoporosis in them because it makes them have strong bones.
To do this exercise, you should spread your legs shoulder-width apart, bring your arms straight forward, bend your knees slightly, and feel like you are sitting on a chair.
Be careful that your knees do not protrude beyond your toes and then rise slowly.
Repeat this movement 20 times a day.
- Shoulder endurance
This exercise is also a simple exercise that you can do alone at home and is very effective in reducing cellulite.
To do this move, you should lie on the ground and try to raise your foot so that your foot can touch the top of your head.
- Deadlift with one foot
Deadlift is one of the best exercises for both men and women because it can increase their physical strength and also activate their cardiovascular system and prevent heart problems.
To do this movement, you should take two pairs of dumbbells and hold each in one hand, and then bend over one of the legs and keep one leg fully extended and try to stay in this position for a few seconds.
This exercise will allow you to see and enjoy the separation of muscles in the fastest possible time, and you will also have a very powerful lower body movement, so be sure to do this useful exercise on a daily basis.
To do the lunges, you have to pull one leg forward and the other back, and your hands are on your back and you sit on the front leg, and if after a while this movement becomes easy for you, you can with a pair Do it with dumbbells.
- Sit down, stand up
This exercise can be considered as part of basic sports exercises such as push-ups.
This exercise will tighten your abdominal muscles and reap many benefits from it.
To do this exercise, you should lie on the ground, bend your knees and the back of your knees should be at a 90 degree angle, and then gradually bring your chest up and pause in this position and return to normal.
Bridge training is one of the simplest and most excellent exercises for women because it can increase physical strength and make people look slimmer than ever.
To do this simple move, you should lie on the floor and bend your knees, then try to raise your hips and then try to stay in this position for 30 seconds.
- Bending the body with dumbbells
This exercise can also have many benefits for your back and can greatly improve the overall posture of women and their posture.
To do this exercise, you should stand straight as usual and have a dumbbell in each hand, then gently bend your knees and then bring your hips back and then slightly bend your elbows and move the dumbbells from the groin to the groin.
Lift up and stay in the same position for a while.
Repeat this exercise 15 times.
- Split squat with dumbbells
This exercise is very useful for burning calories and can tighten your buttocks and also greatly increase the endurance of the body.
To do this exercise, hold two dumbbells and make sure that the dumbbells are in a line parallel to your arm, and then try to bring the dumbbell up and the arms by bending the elbows and wait a few seconds and the hands Return to the previous position.
Repeat this exercise 15 times.
- Single dumbbell press
This exercise is very useful for women to stand and if you are not satisfied with your abdomen after childbirth, be sure to do this exercise.
To do this, you should lie on the floor and hold the dumbbell in your left hand and on your chest and place your right hand on your abdomen and then raise the lower dumbbell slightly to touch the top of your chest.
Rope is one of the best and simple exercises that you may get tired of very soon, but doing it for an hour can burn 800 calories and can also strengthen bones, legs, arms and Your torso will be useful.
Swimming is one of the greatest exercises for women and it is really amazing.
An hour of swimming can burn about 400 to 700 calories a person and is also one of the best ways for a person’s cardiovascular health.
Running is all about lift and can be done anywhere, anytime.
Running is good for mobile calorie burning for women and you can burn about 600 calories per hour of this exercise.
To make the space more enjoyable, it is better to listen to your favorite music when you are two, and of course, remember to warm up your body before that.
- Waist extensions
This exercise has a very high calorie burning and strengthening effect, and if you become a professional in it, the possibility of back pain and injury in this part will be greatly reduced.
To do this exercise, you should lie on your back on the floor with your arms straight along your body and your legs perfectly straight, then hold your head and shoulders up and stay in this position for 5 seconds.
Repeat this movement 15 times.
Aerobics also has a very high calorie burn, and on the other hand, this happy and group exercise is very useful for women’s mood and strengthens your hips, legs and core.
If you do not have the conditions to go to the club, you can buy CDs of this sport and do it at home.
- Cleaning the house
Of course, all women are faced with cleaning the house, and how much better to look at it as an exercise for burning calories.
In a normal house cleaning you can burn about 130 calories and to enjoy the space you can listen to music while doing work.