? Will weightlifting become masculine if you practice too much? Some women choose exquisite small dumbbells in the gym to avoid dumbbells weighing more than 10 kg for fear of becoming? Bigger? . But this is not the case. Muscle will not grow out of thin air unless it is deliberately fed. Muscle growth requires adequate carbohydrates and protein. This is why men eat a lot of chicken breast, steak, fish and protein powder after lifting weights for exercise.

On the contrary, women should learn to be true? Lifting iron? , take it? iPhone？ Bending, pushing and squatting with dumbbells of the same size are useless for muscle growth. When women touch dumbbells of 10 kg and 12.5 kg, they don't have to worry that their muscles will exceed the ideal aesthetic height. In addition, 15 kg and 20 kg dumbbells can also be tried by women, but it is recommended that each group be between 8- 15 times.

Mistake two, worship abdominal muscles

? Vest line? It has always been popular in the field of fitness, and many women have practiced it? Vest line? As an important goal of their own fitness, even some women, stimulated by some bodybuilding pictures, want to develop six-pack abdominal muscles with obvious contours. So the main goal of walking into the gym is abdominal training. In fact, everyone has six packs of abdominal muscles. As long as your fat content is low enough, they will appear.

Women don't have to spend most of their training time exercising abdominal muscles. It is more important to reduce fat and exercise other muscles than abdominal muscles. Take out a few training classes every week to do 3-4 groups, and each group 15-20 times is enough to resist abdominal muscle training, and the rest is training. Debris time? Make several sets of belly rolls in the kitchen.

Error 3. Do strength training on the wave speed ball

Wave velocity (BOSU) ball, also called? Inflatable stool? It has a certain effect on training abdomen and recovering injured ankle, and it is also a weapon to exercise balance ability. However, influenced by manufacturers' propaganda, some women also apply the wave ball to strength training, and step on the wave ball with one foot in a lunge shape to do dumbbell bending, over-pushing or barbell squat. Doing weight lifting exercises on unstable surfaces will make your muscles more tense and fatigue faster. Too fast fatigue will force women with relatively poor endurance to give up training prematurely, and their muscles will miss the best stimulation.

In fact, the wave speed ball is a good fitness equipment for women, which is very suitable for exercising women's flexibility. But use it reasonably.

Mistake 4: The fitness plan is too specific.

Just like believing in single-minded love, some women choose too single-minded items in fitness. They think? Doing a certain action well is fitness? Or? You can lose weight as long as you stick to a certain exercise method? So I repeated the same fitness routine for a long time, and the result was half the effort.

Whether it is strength training or aerobic training, the body will adapt to the actions it often does. This is why some women are confused about doing aerobics without interruption, but they are still fat. Repeat the same routine every day, the body has adapted, although it consumes the same energy, but it is difficult to achieve the same exercise effect.

Of course, the fitness plan doesn't have to be changed too often. Just change the training plan every four to six weeks. For example, the first cycle focuses on practicing legs, and the next cycle focuses on practicing shoulders and arms. Love needs stability, but the body needs new stimulation!

Error 5. The exercise plan is too messy.

All in the gym? Monopoly? , also? Philanthropist? Most of this training belongs to? Impulse fitness type? Just running a fitness card enthusiastically induces some women to try almost anything, such as running, weightlifting and aerobics. But after a week, I didn't lose a few pounds, and I began to lose enthusiasm, which is also the biggest for beginners? Demon? .

For some female fitness novices, the training plan is chaotic when they first enter the gym, and the fitness effect is naturally not obvious. At this time, women can learn scientific fitness rules, follow the principle of gradual fitness, and make a suitable training plan according to their own situation. Exercise muscles or burn fat, make a stable training plan for 4 to 6 weeks, and then update it.

Mistake six, dare not add heat.

For most women, they are afraid to supplement calories after exercise, in fact, they are afraid that the exercise effect will rebound. In fact, about an hour after strength training, no matter how high-calorie food is consumed, fat will hardly increase. On the contrary, during this period, muscle building needs a lot of protein and heat.

So, if you want to strengthen your muscle lines within an hour after exercise, what about this time after exercise? Gold charging? Time must not be missed. Forget the fear of calories for a while, and forget the fear of carbohydrates, which are important raw materials for building your muscles.

Error 7. He fresh fruit

Generally speaking, fruit juice is considered as a healthy food. But it is not recommended to add fruit to the fitness diet. Because fruit juice provides an excess of carbohydrates. A cup of freshly squeezed orange juice contains 1 12 calories, apple juice contains 1 14 calories, grape juice contains 152 calories, while the same amount of Coca-Cola contains 97 calories and Pepsi contains 100 calories.

Be sure to eat fruit. If you drink fruit juice, you'd better mix it with some high-protein food. Or just wash and eat, at least it will make you feel full.