Yoga full bow upgrade, what kind of strength training is suitable for women?
What kind of strength training is suitable for women?
1. Many female friends complain that if they eat a little bit, the fat will be stored quietly. Is there any strength training that can make women lose weight scientifically and reasonably?
two。 Combined with my weight loss experience and theoretical research, I recommend the following strength training:
3.45 minutes of aerobic exercise, the best is jogging + fast walking, constantly changing the rhythm of the training mode, this period of time can consume almost 200 kcal of calories. If you want to burn more fat, you need to run farther and longer.
4. Increasing the amount of muscle helps reduce calorie consumption, more and faster. You can also do some muscle-building exercise when you have time.
For example, pull exercises, when at home with both hands on the door frame, feet do not touch the ground, exercise the arm and abdominal muscles.
For example, squat exercises, put your hands on your head and squat slowly. To exercise the leg muscles.
For example, shoulder pushing exercises, find a sofa or stool, put your arms on the sofa and do push-ups and other movements to exercise your shoulder muscles.
Skin relaxation caused by weight loss is mostly due to excessive weight loss and a low-calorie diet.It is true that the phenomenon of relaxation can be effectively improved through strength training, but at the same timeWith a reasonable diet, strength training itself requires glycogen reserves and enough protein. If dietary nutrition fails to keep up, it will have a negative impact on retraining and affect the effect of compactness and shaping.
Most of the strength training suitable for women is the same as the male retraining program, but the training purpose is different, so the intensity and frequency arrangement will be a little different:
Priority is given to systemic muscle training, that is, legs, buttocks, back, chest, and core can be trained together to increase metabolism, allow multiple muscle groups to participate, and improve the overall shaping effect.
For example: barbell hard pull / rope rowing / kettlebell squat / archery / push-ups / dynamic plate support / v-shaped rise at both ends, etc., eachThe muscle group selects 1-2 movements, which can be performed in 4-5 groups, each with a weight of 12-15RM.Of course, if you just come into contact with exercise, you don't have to carry weight at the beginning, you can choose small weight / unarmed / equipment training to adapt to muscle strength and master movement standards, which is the basis to ensure the effectiveness of training, whether it is in place or not, and to reduce the risk of injury.
In additionDo not continue the extreme diet, carbon and water intake should be reasonable and ensure adequate protein.Retraining itself belongs to the training method of high intensity, short-term and high outbreak, and the energy reserve is still necessary.But also to ensure moderate calories, so as not to increase too much fat, you can increase some aerobic exercise.
There are many sports suitable for women to train their strength.
1. For example, swimming 🏊 can exercise people's vital capacity, but also can make the skin more delicate lines become symmetrical.
two。 You can do sit-ups anytime and anywhere at home. Without any equipment, you can burn fat and sweat a lot to help the body strengthen its metabolism and promote detoxification.
3. Diaphoric use, can stimulate the brain 🧠 to promote oxygen absorption to help perspiration, many people are difficult to sweat, toxins accumulate in the body for a long time to do great harm to the body, the right amount of diaphoresis can help the body sweat increase metabolism.
4. Stretching exercise, which is an integrated exercise, can help relax the muscles of the body in the process of stretching. Many people often sit in the office for a long time, the muscles will become very stiff, and stretching exercises can help the muscles of the body become soft and strong, while it can also quickly strengthen the second pulse of the body, making the lines of the body softer and more beautiful.
5. Yoga yoga is a static aerobic exercise that exercises people's patience. At the same time, it can help refine temperament and improve the exercise of cervical vertebrae. Often yoga will help the body improve sub-health and make the body healthier and better.
What kind of strength training is suitable for women? Is the skin loose after losing weight? The exercise suitable for women to do after losing weight is strength training for different parts of the body.
Aerobic training to reduce fat, strength training to increase muscle. After the effect of reducing fat by aerobic training such as fast walking, jogging, aerobics and dynamic cycling, we should switch to strength training in time. Strength training can tighten the loose skin after fat reduction and obtain shaping effect.
Chest, back, abdomen, buttocks and legs, etc., different parts of the body, have different training methods. As far as abdominal training is concerned, there are rolling abdomen, flat plate support, supine leg lifting, hanging leg lifting, both ends up, stooping mountaineering, etc., while hip and leg training includes squat, arrow squat, hard pull, hip bridge, hip push, and leg flexion and extension, leg abduction, leg adduction and so on.
The training movements of different parts should be trained step by step on the premise of mastering the correct training methods. The corresponding training can restore and maintain the elasticity of the skin after reducing fat, and it can also make women build and have a curved figure composed of abdominal muscles and buttocks.
Strength training does not distinguish between men and women, so it does not matter whether it is suitable for men or women! Since the skin is relaxed after losing weight, then through strength training to increase muscle, at this time to consider which kind of strength training effect is better.
Strength training in terms of weight, there are self-weight training, equipment training, need to gradually transition from light weight to a certain large weight. The form of action is divided into compound action and isolated action, and the effect of compound action is more comprehensive.
Specific action, squat should be the first choice, and then consider hard pull, it is best to do free weight barbell squat, barbell hard pull. After you have a certain foundation, you can consider the diversification of movements.