Fitness4Her

女装's Fitness

锻炼身体

通过

Energize your body, mind and soul by 行使 every day. Even when you feel too tired to get moving, 激励 yourself to push forward. Our bodies are designed to move! We need to 继续移动 throughout our lives in order to maintain not only healthy 肌肉 but to keep all of our internal systems in tip top shape as well.

为了使我们的身体机构继续努力工作，我们必须保持齿轮运转。否则，我们的肌肉会变得松弛而枯萎，从而使我们的骨骼遭受后果。例如，当身体的核心肌肉不运动和发育时，背部和脊椎就会承受更大的压力和压力。膝盖也一样。加强膝盖周围的肌肉可以极大地帮助发展成关节炎的膝盖受伤。

我们都知道，健康的心脏对于健康生活至关重要。日常活动已被证明可以帮助人体产生内啡肽，从而增强心肌并减轻压力。定期的有氧运动与力量训练相结合，可提供最佳运动计划。

锻炼对身心都有益。一顿丰盛的饭后散步很舒服。散步不仅可以帮助您的食物消化，还可以减轻压力，并使身心得到充沛的能量并重新启动。

保持活跃有很多好处。同样，当一个人选择没有运动和活动的久坐的生活方式时，也会产生严重的副作用。唐’等待这些疾病夺走您的生活热情。出去那里动起来。

You don’t have to join a club or do anything fancy to begin 行使. If you are a beginner, start with a 15-minute walk out and 15-minute walk back. That’s an easy 30 minutes of 行使 that you can build on day after day. I guarantee you that if you stick with it you will never regret the time you invest in 行使 and taking care of your body.

锻炼心脏健康

通过

我们都知道运动可以改善心脏的功能，但是您是否知道不运动对您的心脏比任何事情都会更糟？根据最近发表在《英国运动医学杂志》上的一项研究，不活动是30岁以上女性患心脏病的最大危险因素。最大的危险！这意味着移动对您的健康和寿命至关重要。散步，奔跑，游泳都想做些运动，但是要起身去。

Thirty minutes is all it takes of vigorous 行使 each day. Of course, once you begin 行使 regularly, you will probably find you want to 行使 longer, too. Challenge yourself each session or each week by changing your routine and adding weights or resistance to your cardio 行使s. The idea is to train your heart to work harder and become stronger.

如果您一直在步行锻炼，发现它变得太容易了。尝试穿内配重的背包。这将使您的步行更加困难，因为您需要全身锻炼才能承受增加的体重。为了锻炼手臂的肌肉，您可以减轻手负重来锻炼手臂的肌肉，并为步幅增加一些阻力。可以将相同的想法延续到健身房的有氧运动中，如果运动变得平凡，请进行更改并添加一些其他内容。

The important thing is to 继续移动. No matter what your age, it is never too late to benefit from 行使. Medical News Today reported that starting 行使 at the age of 40 has the same heart benefits as earlier training. A reassuring fact that 行使 improves health and is essential to our well being.

尽管锻炼对心脏有益，但对身体其他器官也有益。三十分钟的剧烈运动将增加您的肺活量，帮助循环，减少炎症，并帮助您控制体重。当您锻炼身体时，它会消耗您消耗的卡路里来获取能量。定期运动会帮助您燃烧这些卡路里，而不是储存它们。

In addition to cardio 行使s to improve heart health, resistance 行使s also benefit the heart by making it work harder. That is why an 行使 program that alternates cardio and strength is the best combination to keep your heart healthy, while losing weight and staying in shape.

无袖和性感—在夏天穿上流畅的双臂

通过

夏天，太阳裙和无袖上衣的流行意味着您的手臂完全暴露在外。您可以确信，通过专门设计用于对抗手臂跳动并从肩膀到指尖雕刻手臂的锻炼，他们将看起来最棒。

Upper arm workouts, when done regularly will make keep the 肌肉 in your arms toned and fit. The bigger the muscle, the less jiggle you will have in your arms. This is true for women who are underweight as well as women who are overweight. Developing your 肌肉 will give your arms that beautiful sculpted look, which is desired by many.

When you begin to work your arms regularly, you will notice a difference in as little as 30 days. Less wiggle and jiggle and a larger muscle mass in your arm when flexed will be proof that with just a little bit of 行使 directed as these small muscle groups can make a big difference.

您会发现自己选择搭配外套，毛衣和夹克来搭配您的衣服或上衣。不再希望将手臂隐藏在衣服下，您将想抓住一切机会炫耀它们。

If it’s hard to act out a story without having the embarrassment of jiggly arms, it is definitely time for you to start moving those wings. Arms are often neglected in cardio 行使s like walking and running. That’s why it’s important to add hand weights when walking and use the handles on the elliptical machine to ensure your arms are getting worked too.
下面是一项上臂运动，旨在为您提供圆滑而性感的手臂，无论您是否穿着无袖，它们都可以很好地搭配。这项名为“两臂高架哑铃伸展”的运动非常有用，可以帮助您在上肩，三头肌，二头肌和核心部位锻炼肌肉。
位置1：首先用双手抓住哑铃的茎。
位置2：举起手臂，弯腰，让重物尽可能舒适地垂在头后。
位置3：慢慢伸直手臂，保持肘部向后，并在整个移动过程中指向天花板。
位置4：收缩三头肌，然后沿着相同的路径将重物缓慢降低至起始位置。

通过增加哑铃的重量将其提升到一个新的水平。二头肌将迅速发展，您将为夏季的所有无袖日夜做好准备。

通过锻炼增强脑力

通过

A healthy body begins with a healthy brain. This organ is responsible for all of the functions needed to keep your body healthy and fit. Your brain controls your muscle coordination, balance, and movement and you can keep this vital organ healthy and strong with a regular 行使 routine.

运动不仅可以增强您的身体，还已经证明，经常运动可以增强脑力。事实证明，花时间从事体育活动的人也为自己的智力能力做出了奇迹​​。运动是健康生活的关键。

事实证明，年轻时定期锻炼会改善您的认知能力，直到中年，随着年龄的增长，甚至可以保护您免受痴呆的困扰。

We all know that a sedentary lifestyle wreaks havoc on the physical body, causing 肌肉 to weaken, including your heart muscle. New studies have shown that the brain, too, suffers without regular physical activity. The good news is that it’s never too late to get back in the game. Whether you are 17 or 70, you can improve your body and your brain when you engage in a regular 行使 routine.

But what is it about 行使 that makes it so good for the brain? 行使 causes the brain to release certain hormones that actually help improve memory. It also increases circulation, regulates respiratory and improves cardio functions, all of which attribute to a healthy brain.

短短20分钟的阻力训练可以提高近10％的长期记忆力。每周至少锻炼4次，在有氧运动和阻力训练中交替进行，可以将患抑郁症的风险降低近20％。保持健康可以建立自信和自尊。即使对于初学者来说，完成第一堂运动课也可以使他们感到更强壮和自信。仅出于这个原因，就是为什么许多参与者返回下一次会议。

行使 is mood altering, too. You may have noticed that taking a walk, playing tennis or getting busy in the garden can lift your spirits when you are feeling angry or depressed. 行使 increases the body’s production of endocannabinoids resulting in an endorphin rush to make you feel happy.

Fitness has been proven to add so much to our health and to be completely honest–it is so much fun. An important part of the body’s requirements, 行使 builds 肌肉, increases stamina and boosts brainpower. Reasons enough to make 行使 a priority for a lifetime. Be smart; start 行使 for a better body, mind and soul.

成立酷儿童健身俱乐部

通过

建立自己的健身俱乐部，并让您的朋友们在您身边。如果您正在寻找一种确定的解雇方法来坚持自己的锻炼计划，那么您所需要做的就是也邀请一些朋友锻炼身体。与邻居或同事开始一个运动小组，并使其他所有人羡慕不已。当运动看起来像是一次有趣的郊游时，每个人都想参加。在不知不觉中，您的团队越来越大，每个人都希望参与其中。

您酷孩子健身俱乐部的成员可以轻柔地强迫您进行锻炼，即使您不想参加。您不太可能抱怨太累或太忙而无法运动。如果您曾经说过不要运动或去健身房，那么您就会知道说服自己有多容易。但是，当一群同龄人全力以赴地锻炼时，您将不太可能抱怨和抱怨太多。

社会支持鼓励体育锻炼。您的朋友组成的运动小组使这种支持更加个性化。由认识的人组成的运动小组的一部分，可以帮助您实现和维持您的健身目标。您将更轻松地讨论自己的成就。您的朋友将知道您走了多远，将能够赞赏您的成就。他们的成就也是如此。记住要祝贺您的锻炼伙伴为实现自己的目标而努力。每个人都需要得到认可和赞赏，才能做好工作。

我们所有人时不时需要一些动力。尤其是对于运动，动力是驱使我们去做事情的动力，即使我们不喜欢它。保持动力是任何锻炼计划的重要组成部分。容易激励的积极态度是成功进行健身计划的基础。有一群致力于与您合作的朋友是最有动力的一种激励形式。

组成一个小组而不是一个锻炼伙伴将确保您总是有一个可以锻炼的人。很多时候，如果您只有一个运动朋友，那么如果他们不想参加运动，您就会放弃锻炼。整个团队都不会站起来。

与朋友一起运动可以使您的锻炼变得无聊。时间流逝，使锻炼变得更加有趣。