Women how to practice strength Suitable for girls strength training

In recent years the gym is no longer the exclusive sports space for boys, there are also many girls actively involved in the sport of fitness, however, the purpose of entering the gym is not the same for both sexes, boys generally enter the gym in the hope that they can become stronger and bigger only; while most girls are hoping that they can become thin and have lines on the good, therefore, also do not care about the issue of exercise intensity, only feel that there is sweating In fact, if you want to have a better fitness effect, the following four recommendations are often misunderstood, you want to have a good body you must first understand!

Don't be afraid to train to become a diamond Barbie

Many guys must have heard girls say this sentence! In fact, most of the large muscle images that stay in your mind are from bodybuilders' bodies, because they have competition needs so they have to go through strict diet control and hard training every day to have such muscle mass, and generally guys want to achieve such a The general boys want to achieve this appearance and muscle mass, is almost impossible, not to mention the lack of muscle growth hormone testosterone girls. In addition, improve muscle mass will enable the body's basal metabolism to increase, what is the benefit of this? As long as the basal metabolic rate increases you will be able to burn more calories and less likely to accumulate fat, you will be able to create a lean physique. When you gain muscle, fat will definitely be reduced (with a scientific diet), perhaps for a short period of time, your weight will increase rather than decrease, but you find that the body line is more obvious, as if you have lost weight.

Really don't go on a deliberate diet

Many girls are afraid to eat before and after the gym, their thinking is "I can easily exercise how many calories burned, if I eat now, it is not to make up for it?" In fact, you do not need to deliberately diet, just pick the right food to eat before and after exercise, and pay more attention to the daily intake of calories to meet your daily consumption of calories, if you take in calories below the basal metabolic rate for a period of time, the body will start a self-protection mechanism to reduce the body's caloric consumption (lower body metabolism), at the same time, will begin to abandon the body's most important muscle When you resume your normal diet, you will immediately regain weight; this is why people who have lost weight on a diet will get fatter and fatter! When you add weight training to your training routine, you should not diet! Because, our body's muscle growth is through weight or resistance training, so that muscle fibers get small-scale damage, and then through the intake of protein and rest time to repair, so, scientific training plus scientific diet to make fitness more effective, do not eat again after exercise.

Choose the right weight

I believe that many people know that weight training can bring many benefits, but also realize that having muscle can make them faster to have a lean physique, but, in weight training but still choose a light weight that does not meet their muscle strength, so that after a period of practice there is no progress in body shape, and finally to question whether the training plan is wrong! In fact, the growth of the muscle is necessary to constantly stimulate it, therefore, in the process of training weight must be absolutely sufficient, here you must know that small weight (15RM or more) is mainly to train muscular endurance, the appropriate weight (8-12RM) to stimulate muscle growth. It is recommended that when picking weights not just try to lift a few in place, you can try to do 1-3 complete movements, and if you can't complete the standard in these 1-3 movements or can't do more, you can try to lower the weight. You should know that when you can constantly break new weights the sense of accomplishment will also accompany you, so you can be more courageous to accept the challenge and love weight training. Choose a weight that suits your goals, not too light and not too heavy!

Do full-body training first and then partial training

There are many girls who want to have a great butt, vest line, firm thighs or eliminate the need to wrestle sleeves, so every day to the gym to report only to train the core, thighs and buttocks of these local muscle groups, but in the end did not get the results they want! The reason for this is to focus on local training and ignore the whole body training, because, whether the muscle can grow efficiently is not only closely related to training, but also includes diet, rest and hormonal factors. Therefore, it is recommended that girls do whole-body training at the beginning of the newbie period and then with local training, and then after a period of time, the three major muscle groups will make a class schedule to train separately to achieve their fitness goals. What is considered a full-body training action? Simply put, it is the movement that allows more muscles to participate, such as squats, hard lifts, bench presses and arrow squats, etc. Whole-body training can help the body to develop in a balanced manner, the calories consumed and the muscle groups trained will definitely be higher than only doing local training, so do not ignore the whole-body movements and arrange them before training!