How can you not grow muscles after exercise? Many female friends often grow muscles after exercise, which may affect your overall aesthetics. So how can you grow muscles after exercise? Let's have a look.

How can I not grow muscles after exercise 1 Some friends just want to lose weight and don't want to grow muscles, so you can try to massage muscles in your life to keep them relaxed.

As for how to prevent muscle growth after exercise, we suggest that you can develop some aerobic exercise habits, such as radio gymnastics or jogging. Non-strenuous exercise generally does not cause muscle growth.

A method of not growing muscles

1, the first thing is to get into the habit of getting up early for 40 to 60 minutes in the morning;

2. Second, after getting up in the morning, go out for a run and run your body until it is slightly hot, which is a necessary preparation before exercise every morning;

3. Third, do broadcast gymnastics, or learn simple Wushu routines or practice some basic movements of Wushu. Note: Beginners who practice martial arts do not need to be similar first, but must pursue similar shape. In order to ensure that your gestures conform to the martial arts practitioners' shots;

Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise, improve your vital capacity, self-confidence and raise your voice).

Do more exercises every day, such as in-situ take-off, in-situ take-off, run-up take-off, which can effectively promote the growth of your body, the strength and beauty of muscles in various parts, and also improve your jumping ability, explosiveness and endurance. Hang more horizontal bars and parallel bars if possible (it is best to meet or exceed the physical training standards of high school);

5. Fifth, prepare a cup of boiled water before going to bed every day. The first thing after getting up in the morning is to add some hot water to cold boiled water and drink it on an empty stomach. Drink water on an empty stomach after getting up in the morning, and you must drink more than 400ml each time.

The reasons why cold boiled water heats boiled water are: First, the problem of blood viscosity after sleep is diluted in the body; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise;

Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when you get up in the morning.

6. Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, for dinner: first of all, it is best to eat some pasta (steamed bread, bread, noodles, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much.

Because these three items of dinner are the most favorable conditions for growing meat, you must control and grasp them well, so as not to form the main reason why excessive intake leads to the longest fat meat (fat meat) and no gluten meat (lean meat).

How can I not grow muscles after exercise? 2. The method of not growing muscles after exercise.

The key to muscle growth is exercise. The ultimate goal of exercise is to increase muscle content and then accelerate metabolism, because muscles consume a lot of calories. Once muscle is added, of course, the calories consumed will be high, and people's metabolism will be high. This will definitely keep their weight at an ideal level.

If you just subtract fat, the muscle content will drop, and once you stop, your weight will definitely rebound. Therefore, exercise is not only to develop fat, but more importantly to increase certain muscles. Playing badminton is a very good sport. Just relax after exercise.

Pay attention to supplement protein when exercising.

Milk, eggs and soy products are all good. choose And protein can also promote muscle growth.

Long muscles mainly need weight-bearing training with equipment.

About half an hour after training, add a lot of sugar, such as noodles and steamed bread. Or other carbohydrates, so as to be beneficial to the body's metabolism. The next day, high-quality protein supplements, such as chicken breast, egg white, lean beef and so on.

If you want to exercise without increasing your muscles, you need semi-anoxic exercise.

Generally, walking can't reach the state of semi-hypoxia, and the heart rate during exercise should be 90 times per minute. When the heart rate increases, sympathetic nerve excitation can consume excess fat and muscle.

Aerobics should be "nutritionally balanced" like eating.

Reasonable distribution of exercise and change of exercise mode. If you exercise in the gym, the best plan is treadmill (or bicycle), local strength exercise, aerobics (or swimming), and the exercise time of each item is 10 ~ 20 minutes.

Let more parts of the body participate in sports.

If it's outdoor sports, it's best to jog 10 ~ 15 minutes, and then do some waist and abdomen exercises and individual sports activities (such as ball games, skipping rope, fitness equipment, etc. ), and then do some ball games or fitness equipment sports, it is best to ensure diversification of sports methods and try to let more parts of the body participate in sports.

Don't exercise for too long.

Whether indoors or outdoors, exercise time is an important indicator to ensure the effect. The total amount of exercise from one hour to one and a half hours won't make you feel tired, and the effect is good.

While exercising, athletes should control their own pulse. 20 times/10 second is an aerobic metabolic state that can make fat burn fully. Doing so can not only lose weight, but also make your body more perfect.

What exercises lose weight and don't grow muscles?

Keep walking for more than half an hour after dinner.

Many people are obese mainly in the buttocks and abdomen. Such people all have the same characteristics, either engaged in desk work for a long time or doing nothing.

Increase exercise.

Sitting at a desk, computer or TV for a long time, the excess heat can't be consumed, and it becomes fat deposited on the abdomen and buttocks. Therefore, if you want to lose weight, you must change your inactive lifestyle, increase exercise and consume excess calories.

Exercise in the morning is not as good as exercise at night.

As far as people's physical condition is concerned, sleeping all night, the body is in a state of water shortage in the morning, blood is sticky, and strenuous exercise may cause dangers such as insufficient blood supply to the brain, cerebral hemorrhage and myocardial infarction. If you like morning exercises, I suggest you drink 1-2 cups of boiled water after washing, and then exercise.

From the environmental point of view, some toxic gases in the air are difficult to volatilize before the sun comes out, which is not suitable for exercise. From the follow-up reaction, it is easy to eat more after exercise in the morning, but it increases the intake.

Aerobic exercise.

In fact, many bodybuilders are afraid of aerobic exercise because they consume fat and don't gain muscle. If you don't want to gain muscle during regular exercise, you can do slow-motion exercises, such as playing Tai Ji Chuan and walking.

Of course, this kind of race walking is different from athletes. You have to move slower than them, but you have to move in place, so that you can not only lose muscles, but also remove fat from your waist and abdomen and keep a good figure.