Is the figure fat or thin? Still want to build a hip vest line? If you are overweight, you should insist on doing aerobic exercise to ensure enough exercise time and intensity; If you want to build hip-hop and vest line, you should focus on aerobic exercise to reduce fat in the early stage and corresponding anaerobic exercise in the later stage, and insist on muscle building training.
For any fitness purpose, we should pay attention to scientific exercise methods and methods to ensure the durability of exercise. Taking healthy buttocks as an example, after getting a certain fat-reducing effect through aerobic exercise, we should insist on multi-directional training of gluteal muscles; Wide squat, step squat, one-legged hip bridge, one-legged leg lift, one-legged kick, etc. To ensure the correct action, you must go through sufficient training.
Adequate training requires not only enough training times and training time, but also enough training load. Taking buttock collision as an example, after mastering all kinds of gluteal muscle training movements, proper weight-bearing training is needed, because weight-bearing training can better stimulate the development of gluteal muscles and promote the formation of buttock collision.
How to keep fit for girls is reasonable?
Most girls exercise in order to have a bumpy figure or to have a healthy figure. If you are one of the needs, then I can give you some advice.
In view of wanting to have a bumpy figure: we are not competitors in fitness or bodybuilding, and we are so perfect about our figure. Based on the aesthetic needs of female students and the general public, we can create the lower body circumference and upper body accuracy. Lower body circumference mainly refers to increasing hip circumference and leg circumference training, which is absolutely the most important for Asian girls' body characteristics. The accuracy of the upper body means that the arms, shoulders and back have a sense of lines, and it is difficult to practice firmly without being too thick. In terms of waist and accuracy, it is also a bumpy figure.
Regardless of boys and girls, the buttocks must be practiced, which is not only beautiful, but also very easy to use.
How to practice buttocks? I'll talk about it here. According to the concept put forward by bret contreras (the master himself), there are three types of hip training movements.
Stretcher extension: squat, hard pull, arrow squat, etc.
Activator stimulation type: hip impact, instrument abduction machine, vertical rope pull out.
Pump Pump type: elastic rope crotch bridge, elastic rope clip type, goat standing type.
Every hip training should include these three types of movements. I only gave three movements for each type, but there are actually many more. Some girls' hip training effect is not obvious, and they may just do 1 -2 movements, and the training movements are not comprehensive, so the effect will naturally not be too good.
Hello, everyone, this is the fitness cabin. The question I want to share with you today is, how do girls exercise reasonably?
Know your current physical condition first.
The percentage of women's body fat (the proportion of fat to the total weight) given by the American Sports Committee is: essential fat: 10- 13%, athletes: 14-20%, fitness: 2 1-24%, and the general population: 25-3.
So how do fitness people, general people and obese people arrange their fitness plans reasonably? The suggestions are as follows:
1. Fitness crowd (body fat 2 1-24%)
2-3 times/week, 50 minutes/time, muscle endurance training for 30 minutes, mainly arranging the main muscle groups (legs, hips, abdomen, chest, back, arms), and arranging 4 movements each time, with 2-3 groups of movements, each group15-20; 20 minutes of aerobic exercise, such as jogging, elliptical machine, etc.
2. General population (body fat 25-3 1%)
3-4 times/week, 60 minutes/time, muscle endurance training for 30 minutes, mainly arranging the main muscle groups (legs, hips, abdomen, chest, back and arms), and arranging 3 movements each time, with 2-3 groups in each group15-20; 30 minutes of aerobic exercise, such as jogging, elliptical machine, etc.
3. Obese people (over 32%)
4-6 times/week, 60 minutes/time, mainly aerobic exercise, such as walking, elliptical machine, cycling, etc.
Body fat is measured once a month, and the training content is automatically promoted according to the percentage of body fat.
Generally speaking, women pay more attention to their figure and want to keep charming. Many women have joined the ranks of fitness, but not all sports are suitable for women!
Let's talk about fitness methods suitable for women today. Usually, many people think that men exercise more than women, but recently, many women are also exercising. So today's preparation is several methods for women's fitness!
1, first jogging. Jogging is a very effective exercise, and it doesn't need any equipment. It doesn't need much space. You can run anywhere (don't take the busy main road), and you can get on the road with a pair of suitable sports shoes. Jogging is an important way for girls to consume body fat. If they don't exercise for a long time, they will accumulate body fat, which is especially obvious for girls' physique. Without strenuous exercise, the fat accumulation on the arms and thighs will become thicker. Without exercise, you don't want to gain weight. Some girls have come up with the trick of not eating to resist the body's absorption of nutrients. On the surface, it looks very effective, but the consequence is that their physique will also become very poor and fragile (cold in winter, cold hands and feet, qi and blood imbalance, etc.) ). Look at the girls in the Dance Academy. People usually run to keep healthy.
2, dancing, yoga, super suitable for girls' sports, they are mainly aimed at bones and muscles, so that girls' bodies are tall, soft and slim. But it has little effect on weight loss and shaping. However, what I want to say is that the qualifications of yoga instructors in China are not standardized, and the quality of yoga teachers is mixed. Many people become yoga instructors after studying for a few months. Anyway, there are not many people who know yoga in China, and yoga is often understood as pulling ligaments and bending the body into various shapes. Hehe, find an authentic yoga teacher before practicing. Wrong yoga practice will damage your internal organs.
3. Bike. I like riding a bike very much. My mount is Merida Warrior PRO, an entry-level car, but I like it very much. We went to the local bike club, Merida, and the riders' club in Giant. Oh, I forgot to mention that long-term cycling is very good for cardiopulmonary function, endurance and body line maintenance.
4. Swimming, I'm really hungry. Maybe next time. Swimming is great ... but going to the swimming pool has health problems and cost problems, and going outdoors is life-threatening Everyone should pay special attention to-
The four exercises I recommend above are of great help to cardiopulmonary function, visceral endurance and physical endurance. You can combine sports, such as running+dancing, cycling+yoga and so on. The most important thing is that they all have the function of shaping. The only thing to do is to persist. It's no use being hungry once or twice If you can't, go on a diet, lose weight, liposuction and watch TV-
Finally, regarding the problem of thick legs, it can be seen from the above that if you are fat, you can lose weight after aerobic exercise, but if you have muscles, you can't lose weight. Don't be sad. I should congratulate you at this time. This is a sign of your health. If you have practiced Taekwondo, you must have heard the saying: Legs are the source of kidneys, and people get old first. Physiologically speaking, muscles should be tight, not slack, especially thighs, which is unhealthy. Maybe girls in their twenties don't think so now, and they are proud of their thin legs, but when you are 40, you will know what weak legs mean. So if you have a pair of small thick legs, you can make their lines better and tighter through aerobic exercise, which will make them look thinner and you should be happy, which shows that your body function is very good.
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Girls' reasonable fitness must avoid these fitness misunderstandings!
Get out of the fitness misunderstanding that most women have.
Don't fantasize that following Tik Tok and Weibo's videos of "Ten Skinny Legs" and "Ten Minutes in thin belly Every Day" will be effective. You don't necessarily need to go to the gym to exercise, but you should be prepared to sweat and suffer, otherwise it's just for fun. Confidence, health and transformation have nothing to do with these crash videos.
You may have collected countless posts about "ten minutes to lose your arms" and "five minutes to practice your ass" You may have done it for six or seven days, and your arm really lost 0.1mm. Although only you can tell, it doesn't matter. Don't get me wrong, I'm not saying those videos are rubbish, I'm just saying that 99% of them are rubbish.
If you are not prepared to sweat and suffer, then wash and sleep. Whether you do aerobics at home, run in the playground or spend money in the gym, it won't work. If all goes well, I am now a female model on the cover of a magazine, marrying a male god and reaching the peak of my life.
Of course, I'm not asking you to spend 10 thousand yuan on class tomorrow and kill yourself in the gym after work every day.
For girls who have no sports experience, dancing with Duoyan Zheng can help you develop exercise habits; Running every morning can help you strengthen your heart and lungs; Simple elastic belt and small dumbbells at home can also help you learn action patterns, find a sense of muscle strength, and fully exercise small muscle groups.
If the goal is to reduce fat and increase exercise, run, swim and climb stairs casually. But if the goal is to gain muscle, we should train step by step in the strength training area of the gym, eat a high-protein and calorie diet and recover well.
It is necessary to combine equipment with aerobic training. From the basic period, adaptation period, effect period and consolidation period, reasonable diet and living habits, girls do not have male androgen and need not be afraid to build terrible muscles.