10 items for women’s fitness

The 10 fitness programs that are most suitable for the vast majority of women (ranging from novices to those with 1-3 years of training, who focus on fat loss and shaping, improving body posture, improving physical fitness, and relieving stress) are - kettlebell training, mat Pilates, aerobic trampoline, ballet form, basic powerlifting, aerobic dance, functional circuit training, flow yoga, outdoor hiking, and swimming.

Don't rush to sign up for the list one by one and step on the pitfalls. I have screened out these 10 gimmick projects that have too high thresholds, too much pressure on joints, and extremely low cost performance. Each of them has at least 50 students who have actually practiced it and achieved results. I have broken down for you who are suitable for different projects, pitfalls that have been encountered, and even controversies in the industry.

I was the first to push the kettlebell, and I was really impressed by the results of the students. Last year, I had a mother who worked as an administrator. Her baby just turned 1 year old and she couldn't spare much time for fitness. So she practiced kettlebell swing + deadlift for 20 minutes three days a week. In 3 months, the fat on her waist has lost a circle, and the width of her fake hips has also been reduced a lot. She doesn't have to run or jump the whole time, which is very friendly to the knees. Of course, there are different schools of thought. Many fitness bloggers say that kettlebells tend to slip around the waist. This is actually because they have not mastered the key to tightening the core. It is no problem for a novice to find a coach and take 3 classes to get started. It is much lower than the threshold for weightlifting. Buy a 6kg kettlebell and put it at home. You can practice it when you think of it while lying on the sofa after get off work. It is very cost-effective.

If your main goal is to improve your posture, such as rounded shoulders, forward head extension, and forward pelvic tilt, then mat Pilates is really yyds. There is really no need to buy private lessons with large equipment. It is as expensive as three to four hundred per lesson. It is enough for novices to practice on the mat first. I have a student who works in new media. His cervical vertebra hurts so much that he needs to wear plaster while working on plans in front of the computer every day. He does Pilates twice a week to train his core and shoulder and back strength. He has no more neck pain in less than a month. However, there is also a controversial point here. Many people think that Pilates is an IQ tax. In fact, the teacher you find is wrong. A good teacher will watch you to adjust the strength of each muscle. If the teacher will only let you follow the movements of the video without correcting them, it is indeed no different from doing radio exercises.

If you really feel that running is boring and you are out of breath after running two steps and can't go on, try an aerobic trampoline, which is a small trampoline half a person's height in the gym. You can jump to music for 40 minutes. The consumption is similar to jogging, but the pressure on your ankles and knees is only 1/3 of jogging. Sometimes when I get tired of playing with irons, I will jump for two sections. I feel very comfortable after jumping. The only thing I have to pay attention to is not to wear shoes with too hard soles, otherwise the soles of the feet will hurt. If you are a novice, just follow the instructor to do difficult turning movements. Find your balance slowly first, and there is no shame in falling. When I jumped in the first section, I fell and squatted on my butt. Everyone around me came to help me after laughing, and no one would pay attention to you.

Sisters who want to practice their temperament can really try ballet form. They don't need to practice professional-level content like standing on pointe, but just practice basic shoulder opening, hip opening, and standing posture. After practicing, you can't even raise your head and chest when walking. I once had a student who was going to take the flight attendant exam. She had enough qualifications but she had a bit of a chest problem. She practiced ballet for 2 months and her whole body relaxed instantly. During the interview, the teacher took her fancy at first sight. However, some people say that it is easy to develop a ballet figure with an external splay. In fact, it is because you deliberately push the external shape too much. In normal practice, the teacher will watch you and adjust your center of gravity. This problem will not occur at all, so don't worry.

Many people may be afraid after seeing the basics of powerlifting, thinking that they will become a Barbie with all the muscles. I had a student who thought so at the beginning. I persuaded him to practice basic squats, deadlifts, and bench presses for 3 months. His weight did not decrease, but his body fat dropped by 5%. His waist became looser when he wore jeans, and his shoulder line looked particularly good when he wore tights. He did not grow any big muscles at all. To put it bluntly, girls' testosterone is only 1/20 of boys'. It's almost as difficult to build the kind of muscle mass that boys have, so there's really no need to worry. Of course, if you don’t want to touch strength at all, it doesn’t matter if you skip it. You don’t have to force yourself to practice events you don’t like.

Sisters who like liveliness will definitely fall in love with aerobic dance, such as Zumba, jazz funk, etc. Just dance to the music. You don't have to dance beautifully, as long as you can move, it will be effective. Several social anxiety students I taught before hid at the back when they first went to class. They jumped twice and then let go. They danced and laughed every time during class. The 40 minutes passed quickly, and there was no need to grit their teeth and persist. If you don’t want to go to the gym, there are many short 15-minute classes at home online. Just jump along and the energy consumption is no less than running.

If your pursuit of fitness is to improve your physical fitness, for example, you usually feel out of breath after climbing the third floor, or tired after taking two steps while holding a child, try functional circuit training, which is to train burpees, walking lunges, and medicine ball pushing in a series. Do one group for 15 minutes and practice two or three groups. Your physical fitness will improve very quickly. I have a mother who just gave birth to a baby. After practicing for a month, her arms were sore after carrying a 10-pound baby while shopping for half an hour. Now she can carry a 20-pound baby while shopping for an afternoon. However, this requires some physical fitness. Beginners can lower the difficulty of the movements. For example, burpees do not need to jump up, just kneel down. There is no need to compare intensity with others. The one that suits you is the best.

If you are usually stressed and have trouble sleeping, and want to keep fit while relaxing your body and mind, try vinyasa flow yoga, which is a type of yoga with consistent movements, not a difficult style that requires you to stay static for half a day. During practice, you focus on your breathing, and your whole body will be relaxed after practice. Sometimes I get a headache after working overtime, so I just do 20 minutes of flow yoga, which is more effective than drinking coffee. But I have to say here, don’t believe the saying that yoga can cure all diseases. It is just an ordinary fitness program. If your knees are bad, don’t do too many kneeling movements, don’t force your body, stop when it hurts, there is no need to compete with yourself.

Sisters who don’t want to spend money to get a fitness card can just go hiking outdoors. Find a low mountain in the suburbs or a riverside greenway in the city. Walk for two or three hours. You can exercise and enjoy the scenery. It is much more comfortable than sitting in the gym smelling sweat. I went hiking with my friends on the weekend last year. In half a year, my lung capacity increased a lot, and I also lost 8 pounds. However, be sure to wear comfortable sneakers, bring enough water, don't go to wild mountains that are too far away, put safety first, and don't walk too fast just to increase your step count, as you may injure your knees and the loss outweighs the gain.

For sisters with joint injuries, or sisters who have a large base to lose weight, swimming is definitely the first choice. The buoyancy in the water can offset most of the pressure of body weight on the joints. Swimming for one hour consumes almost 800 calories and can also train all the muscles in the body. I have a student who has effusion in his knees and cannot do any other exercise. He swims breaststroke three times a week and has lost 20 pounds in 3 months. The effusion in his knees has also disappeared a lot. However, some people say that swimming can cause rheumatism. In fact, it is caused by not drying off in time after swimming. As long as you take a hot shower after swimming, dry your hair and keep warm, you will not have this problem at all.

To put it bluntly, there is no need to follow fashion when it comes to fitness. I have seen too many sisters spend thousands to buy private lessons and enroll in online celebrity classes, only to throw them away after going to them twice and feeling tired and boring. It's really better to find something that you don't reject, even if it's hiking with friends twice a week, or jumping kettlebells at home for 10 minutes, the effect of long-term persistence is much better than gritting your teeth and taking on an item you don't like. After all, we exercise for comfort and good health, not to compare with others, right?