Because our domestic fitness awareness is not strong enough and the popularity of fitness knowledge is not enough, a large number of girls will have some misunderstandings about "strength training". They always think that strength training will make women lose their physical beauty and become strong and big, as prominent as bodybuilders.
However, this kind of worry is unnecessary. Our muscle growth process is long and arduous. The process of muscle growth is as follows: strength training destroys muscle fibers-through rest and nutritional repair-muscle fibers heal and expand.
Most of us think that only through strength training can we grow muscles, but there is an important factor to grow muscles, that is, the secretion of testosterone in the human body, which determines the latitude of our muscles. Women are born with fewer hormones than men, and their body secretion is also very small, which determines that it is difficult for women to become bigger through muscle strength training!
After thirty, women lose five percent of their muscles every ten years. This will result in an annual increase of 2.2 pounds (about 1 kg). In addition, women over 40 who have low activity lose muscle twice as fast as men who have low activity.
Therefore, an effective way for women to exercise muscles is to carry out strength training, and must carry out weight training, so that the effect can be better.
Because you exercise muscle strength with weightlessness, it is difficult to improve your muscles without strength. At first, a little muscle may grow (rarely), but when muscle endurance and muscle strength reach a certain level, it will not grow again, because the stimulation is not enough to destroy muscle fibers, and it will not be able to achieve the effect of rebuilding after destruction and effectively increase muscles.
Below I recommend some strength training moves suitable for girls to exercise muscles:
Action 1: chest compression
During exercise, you can hold the barbell with both hands, and the holding distance is greater than the shoulder width. Lift the barbell directly above the sternum and keep your arms completely straight. Then slowly put down the barbell vertically, pause, and make the upper arm form a 45-degree angle with the body when it is in a low position.
Action 2: dumbbell bench press
There is still a difference between using dumbbells and barbells. In this action, hold the dumbbell with both hands and lie flat on the training chair, and lift the dumbbell over your chest. Dumbbells should not be too close, palms should be outward. When the dumbbell is pushed to the highest point, the arm is completely straight.
Action 3: Squat?
Stand as straight as possible, with your feet 1.5 times as wide as your shoulders, your toes in an outward figure, your hips pushed back, your knees bent, and your body as low as possible. Then stand up straight slowly and don't lean forward. There are many kinds of squats, which can be loaded or unarmed.
Action 4: Dumbbell rowing
The action process is shown in the figure. Put one hand in a fixed position, keep your upper body close, arch your back slightly, and bring the dumbbell back to your hips. In this process, the scapula should be clamped.
Action 5: Dumbbell arm bending
Hold a pair of dumbbells in your hand, bend the dumbbells in the direction of your shoulders, feel the strength of your biceps, and then complete the following actions.
The five strength training moves I recommend above are very beneficial for women to exercise their muscles, and I hope they will help you.