During the period of puberty, girls undergo a series of physiological changes. Therefore, it is advisable to reduce intense and high-intensity jumping and instead choose sports that are competitive and entertaining for exercise, which is beneficial for the development of adolescent girls.
There are many suitable activities for girls to exercise, such as swimming, martial arts, table tennis, badminton, and long-distance running. However, the most suitable exercises for girls, considering their psychological and physiological characteristics, are aerobics, kicking shuttlecock, jumping rope, and playing Chinese jump rope. Participating in these activities requires low environmental and conditional demands, and they are both economical and easy to carry out.
Aerobics, also known as modern rhythmic exercises, is performed to beautiful melodies using various body postures and hand movements to express oneself. It has a moderate exercise load, graceful movements, a variety of changes, a high degree of freedom, and a strong sense of entertainment.
It can be practiced individually or in groups; it is suitable for those with strong physical fitness as well as those with weak physical fitness. Long-term participation in aerobics exercises can help girls develop good flexibility, coordination, agility, and endurance. It also has a positive effect on shaping a girl's beautiful posture, cultivating rhythm, improving the body's expressive ability, and enhancing musical literacy.
Kicking shuttlecock involves standing on one foot to support the body, which actually exercises a person's stability. Kicking shuttlecock with the inside, outside, and top of the foot can exercise the flexibility and agility of the ankle, knee, hip, waist, and neck. The continuous movement of both hands serves as a balance device and also provides coordinated exercise for the shoulder and elbow.
When kicking shuttlecock, the coordination between the eyes and legs is required, which is an excellent exercise for the nervous system's command ability. Kicking shuttlecock deepens and quickens a person's breathing, strengthens blood circulation, and promotes metabolism. If various footwork, turning, counter-kicking, stability, jumping, and throwing and catching patterns are added during the game, it becomes even more interesting.
