In fact, "female man" is not something that ordinary fitness can do. Lin Hongyan introduced that adult women's body muscle weight does not exceed 35% of their body weight, while adult men can reach 40%~45% of their body weight. On the contrary, the subcutaneous fat content of women is higher than that of men, accounting for about 28% of the total weight, while the male fat only accounts for 19% of the body weight. These figures tell you that women are born with more body fat and subcutaneous fat than men.

In addition, the growth hormone in women is estrogen, which is beneficial to the synthesis of fat and poor muscle synthesis ability; Male hormones beneficial to muscle synthesis and growth are 20 times more in men than in women, which is different between men and women. Women generally don't tend to be masculine when doing anaerobic exercise.

"I saw those bodybuilders on TV, and their muscles were piece by piece. I don't want to be like that! " But you should know that only a few people can become athletes. Because female bodybuilders have special training skills-their training methods and diet structure are very achievable, the exercise effect is not comparable to that of ordinary bodybuilders. Lin Hongyan said that ordinary people exercise in different ways, methods and intensities. It is desirable to reduce excess fat under the skin and make the skin more elastic.

Exercise for too long will lead to muscle loss.

So, how can girls keep fit scientifically to make their muscles just right? Lin Hongyan taught. First of all, we should grasp the time of fitness. "Don't spend more than 60~90 minutes in fitness every day, otherwise the metabolism of the human body will gradually slow down and the fat metabolism will start to slow down. The human body needs to use protein in muscle, which will be converted into energy consumption after decomposition, so too long exercise time will affect the decomposition of fat and may also lead to the loss of muscle. The motion state of the human body is the best within 1 hour. "

Sports events are also particular, and proper resistance exercise is necessary for women.

Push-ups are a kind of unarmed resistance exercise. When practicing, the abdomen should be tightened and the waist should not collapse. If you have difficulty in push-ups on flat ground, you can support steps, walls or strong chairs. Zeng Qin Xiao introduced that the bodybuilding of pectoralis major (such as pectoralis major) is closely related to plump and elastic breasts. For those with flat chest and breast dysplasia, postpartum breastfeeding or exercise is particularly important.

Besides push-ups, dumbbell push-ups and side lifts are also good for pectoralis major bodybuilding.

Squats with bare hands can exercise the strength of hips and thighs. Squat with an arrow, run at variable speed, etc. You can also exercise lower limb muscles.