Girls do strength training at home. Every girl wants to have a perfect figure. Now you will find that more and more women go to the gym to exercise. In fact, they can also do strength training at home. Let me introduce some girls doing strength training at home.
Strength training for girls at home 1 First of all, fitness.
Tools and things you may need: kettle bell, dumbbell, yoga mat, good music and happy mood.
1. Head squat
When doing strength training at home, there may be no barbells; Take a schoolbag instead and put some books or other loads in it. Then practice a squat.
Shake the kettle bell
Squat down on one leg
4. Dumbbell straight bend
Lift a heavy object above your head
Jump and squat
7. Push-ups
8. Chair bracket
9. Step on your feet and roll your stomach
10. Plate bracket
There are many forms of flat support, which is a better way to exercise core strength.
Strength training that girls do at home II. Diet management
Do some homework to ensure that your body gets the nutrition it needs every day and make a fitness plan.
When you do any form of fitness program, you need to know how many calories, protein, fat and carbohydrates your body needs to consume every day.
Calorie maintenance
Everyone needs to consume a certain amount of calories every day to maintain their current weight, which is called calorie maintenance.
There are many complicated ways to calculate your calorie maintenance, but the quickest and easiest way is to multiply your weight (pounds) by 14 and 18.
Within the range of the two numbers you get is your calorie maintenance.
If your goal is to lose weight, your daily calorie intake needs to be 20% lower than your maintenance. If your calorie maintenance is 2500, you know you need to reduce your intake by 500(2500*25%), which is 2000 calories per day.
In this example, you need 2000 calories a day to lose weight.
If your goal is to gain muscle, your daily calorie intake should be higher than your maintenance 125 calories. (If it is a boy, the number is 250. )
For example, if the daily calorie maintenance is 2375 (a random number), girls need to increase 125, which means they need to consume 2500 calories a day.
In this example, 2500 calories are needed every day to gain muscle.
Make sure that your calorie intake is correct.
If your goal is to lose weight, lose 0.2-0.9 kg a week. If you can't keep up or don't lose weight at all, reduce your daily calorie intake by an extra 250. If you lose weight faster than it, increase your calorie intake by 250 per day.
If your goal is to gain muscle (or strength), you should weigh 0.2 kg per week (or 0.9 kg per month). For girls, this number is divided by 2. If you gain weight faster than it, then reduce your intake by 250 calories a day. If your weight gain rate is lower than it or doesn't increase at all, increase your calorie intake by 250 per day.
Protein intake
The daily protein requirement of human body is grams per pound, that is, if you weigh 60 kilograms (132 pounds), you need to consume 132 grams of protein every day. High-protein foods, such as chicken, fish, eggs/proteins, milk, nuts and beans.
Fat intake
The recommended daily fat intake is:
The energy provided by fat should account for 20%-30% of your total daily calorie intake, generally 25%.
You also need to know that 1 g fat provides energy and 9 calories.
So if your ideal calorie intake is 2500, you must first calculate that 25% of 2500 is 625. Then divide 625 by 9, and you know that you need to consume 69 grams of fat every day in this example.
Foods rich in healthy fat should be the main source of your daily fat intake, such as fish, nuts (peanuts, almonds, walnuts, etc. ), seeds and olive oil.
Carbohydrate intake
The recommended daily carbohydrate intake is:
After eating enough protein and fat, the remaining energy should come from carbohydrates.
First, figure out how much energy your intake of protein and fat provides, and then subtract them from the total ideal energy intake.
The main sources of carbohydrates should come from these foods: fruits, vegetables, rice, sweet potatoes, white potatoes, as well as different beans and whole wheat/whole grain foods.