Most people should know that girls can also shape their bodies through fitness exercises, and now more and more people are beginning to pay attention to their physical condition. The following is how to build a good figure for girls.

What is the best way for girls to gain muscle? 1 How do girls lose fat and gain muscle?

1, stop dieting

Dieting will affect the intake of nutrients needed for exercise, leading to the inability to exercise. Know that your body needs fuel to maintain metabolism and exercise. Insufficient nutrition intake is easy to cause certain damage to the body and health, and health is gone. What is the use of fitness? Therefore, it is such a foolish choice to stop dieting. Being thin is not necessarily a good figure. A healthy diet is the only way to keep fit.

2. Ensure the intake of protein.

Even if you eat less, make sure you get enough protein. Protein is not only the energy substance of muscle, but also an important component of muscle. Athletes need protein to participate in the process of sports and the repair of tissue damage after sports. If the supply in protein is insufficient, the muscles will be underdeveloped, the muscle mass will decrease, and the hemoglobin will decrease, leading to anemia and other symptoms.

Step 3 replenish water at any time

Replenishing water can not only make women's skin more tender. At the same time, water is also an important part of muscle. About 70% to 80% of muscles are water. Once the human body lacks water, it may lead to muscle decomposition and affect the effect of muscle gain during exercise. Therefore, in order to gain more muscle, reduce fat and increase the output of muscle tissue, you must replenish water at any time.

What exercises do girls do to gain muscle?

1, lunge with one foot

Stand on the ground with your right foot and lift your left foot upward until your thighs are parallel to the ground, your arms are bent, your right hand is in front and your left hand is behind, showing a natural swing state. This is a preparatory action. The right foot is slightly bent down and the left leg is kicked backwards; When your hands become left hand in front and right hand behind, you can exercise your right foot muscles. Repeat 15 times before changing sides.

2, high impact jump

Standing posture, arms and legs shoulder width apart, hands straight and parallel to the ground as a preparatory action. Squat down your thighs, feel your hips sit back and put your hands back. Jump up hard, point your hands straight to the sky, and then go back to step 2 to repeat the jump, about 15 times.

3, high impact push-ups

Eyes looking straight at the ground, shoulder blades retracted, arms clamped, toes touching the ground. Hold your arms in a straight line and press down without touching the ground, such as doing push-ups. Let your hand fly by pushing it down to the ground, then go back to step 2 and repeat 15 times.

4. squatting

It mainly plays the role of exercising thigh muscles, but it also requires fitness enthusiasts to have large vital capacity and strong heart. When squatting, the distance between your feet should be shoulder width and your thighs should be parallel to the ground as much as possible. Generally speaking, the time should not be too long, depending on your physical condition. You can still gain weight and lose weight as long as you keep exercising.

5, flat support

As a "push-up" little brother, coming from behind can strengthen your core muscles, have a good body shaping effect on your waist and buttocks, beautify your back lines and lay a solid foundation for your back.

Step 6 swim

Swimming, this is more limited. There is a swimming pool at home and you can practice at home. If you don't have the best swimming pool, it will have a good exercise effect on most muscles of your body and a good fat-reducing effect. Moreover, swimming can improve your heart and lung ability, accelerate calorie consumption, reduce fat and gain muscle.

What should we pay attention to in fitness shaping?

1, it is not advisable to wear high-elastic pants.

High-elastic pants tightly wrap the crotch, buttocks and thighs, which have poor air permeability, affect blood and lymphatic circulation, hinder joint flexion and extension and the normal development of the body, and easily cause vulvitis, pruritus, pain and redness of the vulva of girls. Scratching can make the vulva epidermis diffuse ulcer, which is more painful after urination, and the inguinal lymph nodes are swollen and painful due to infection.

2, it is not suitable for makeup.

There are more than 20 million sweat pores in human skin, liver and gallbladder, and about 6.5438+0.5 million body wastes are discharged from the sweat pores every day. Young girls' heavy makeup undoubtedly blocks the discharge of waste in their bodies, which not only affects body temperature regulation, but also easily causes "beauty rash" from time to time, affecting facial muscle development and bodybuilding.

3, should not be girded.

Chest girdling will affect the movement of ribs, sternum and diaphragm, affect the normal inspiratory and chest development, narrow the chest, increase the vital capacity, also affect breast development and breastfeeding after marriage, and even cause diseases such as benign superficial thrombosis and phlebitis in the breast.

4. You should not wear a bra

Some girls don't wear bras because their breasts have developed greatly. After a long time, their breasts are prone to sagging, which hinders the normal blood circulation in the breasts, causing partial congestion and causing breast diseases. Strenuous exercise can also easily cause breast trauma and mastitis.

What are the benefits of fitness?

1, release the pressure of life and work

Living in this high-pressure society, there are too many things to face every day, and some people are easily crushed, resulting in psychological depression and negative energy. When you sweat, there is a good solution. Runners have such experiences and feelings, and their mood will change when they encounter troubles.

2, fitness sexy, can attract the attention of people around you.

Which girl doesn't like a man with a tight figure, thick arms and a flat belly? Sexy men will make women unable to control themselves, such as love handles on underwear, sexy abdominal muscles and strong arm muscles. If one day he suddenly starts to exercise, he must like someone around him, find a topic through fitness or make himself more confident through fitness.

Step 3 increase vitality

Exercising 2-3 times a week can increase physical strength by 20% and reduce fatigue by 65%. The reason is that fitness can enhance our metabolism and physical strength, and the secretion of dopamine in the brain can increase, so that we won't feel so tired!

How do girls practice the best way to gain muscle II? Do girls lose fat or gain muscle first?

Girls suggest reducing fat first, and then strengthening muscle training, which is helpful to shape body lines.

It is recommended to reduce fat first. There are three situations:

The first type: the current body fat rate is very high (about 30% for men and 35% for women).

The second type: I just want to lose fat, and I have no pursuit of muscle lines.

The third type: women, because of the small amount of muscle, even if they want to shape lines, there is basically no strict "muscle gain period".

It is recommended to increase muscles first:

Very simple, it is a person with a moderate body fat rate (about 20% for men).

I don't recommend losing fat blindly. Many people mistakenly think that they have enough muscles. As long as you slim down and have beautiful lines, you will find that you are only thin-faced and have no desired figure at all. Any handsome guy has a high muscle mass. Moreover, when the body's muscle mass is too low, the metabolic level will be very low, making it difficult to lose fat; People with full muscles consume much more energy in any exercise than people with less muscles.

Fitness programs suitable for girls

Fight-lose weight quickly and effectively

Boxing was originally founded by a black boxing world champion. He mixed boxing, karate, taekwondo and some dance moves, and asked practitioners to punch and kick with the music. Boxing needs the perfect combination of speed and strength, which can consume a lot of calories. Boxing can consume 600 calories an hour, which can strengthen the muscle strength of waist and abdomen. Keeping practicing for 3 months can make practitioners have good endurance.

Yoga-Soft Body Language

Yoga can be used to prevent and treat many diseases. When practicing yoga, you can keep your body in a certain posture for a period of time, so as to achieve the unity of body and mind. Practicing yoga can make endocrine balance, the limbs of the body develop in a balanced way, and even if the sleep time is not very long, it can maintain good physical strength.

Latin Dance-Shaping Perfect Waist and Hip

Latin dance can fully release emotions, reduce stress, improve body flexibility and strengthen cardiopulmonary function. The human body state when dancing Latin dance: the upper body, especially the shoulders, should stand well, which is the embodiment of white culture in Latin dance; The middle part of the body, including the waist and crotch, should be twisted to the fullest, showing the lively and extroverted characteristics of African culture. Some dance movements of the lower body, legs and feet draw lessons from Indian culture.

Step Movement-Enjoy the Up and Down Rhythm

Step exercise, as a kind of aerobic exercise, requires practitioners to do long-term moderate and low-intensity exercise under the condition of adequate oxygen supply. Because of the height of the pedal itself and the intensity of exercise, it takes more energy to complete the same action than on the flat ground, making the legs stronger and the muscle lines more beautiful, which can effectively solve the problem of hip drooping.

Fitness plan suitable for girls

Day 1: Exercise your chest muscles.

Arrangement: Today we are going to do chest exercises, and the most important thing is to practice dumbbells. Dumbbells have many groups of movements. Now we have to do four groups of flat barbell push, upward inclined dumbbell push and flat dumbbell flying birds, with 20 in each group.

The amount of exercise is not suitable for too much. Sticking to three movements can make the pectoral muscles firm and make the female breasts more linear.

The next day: exercise your back muscles.

Many girls have wide shoulders and wide backs, so they don't look good in clothes. There's so much meat on my back, it's like a tiger's back. So it is also important to lose weight on the back.

Arrangement: firstly, bend over and row the barbell for 20 times in a row, and perform 5 groups; Followed by four groups of single-arm dumbbell rowing, 20 in each group; Thirdly, the straight arm pressing is divided into three groups, 20 in each group.

Day 3: Exercise shoulder muscles.

If you want to show off your shoulders, you must have attractive slender shoulders, otherwise your shoulders are as wide as boys, which is not good-looking!

Arrangement: bending birds, barbell neck lifting forward, dumbbell lifting forward with one arm, four groups, 20 in each group.

Day 4: Exercise arm muscles.

This is a gym weight loss plan to exercise your arms. Kirin arm, butterfly sleeve, etc. It is a local obesity problem that girls are prone to.

Arrangement: find the dumbbell that suits you, and bend 20 dumbbells alternately for 4 times; Cross your hands on your head, slowly hang down to your neck, stop at the pillow neck, and try to face the ceiling. Continue 10 times, 5 seconds each time.

Day 5: Exercise leg muscles.

Elephant legs, small thick legs and radish legs are all women's descriptions of obese legs. If you don't want to be one of them, then act quickly!

Arrangement: free squat, squat and stand up 50 times each, rest 1 minute, 3 groups in a row; 35 leapfrog, twice.

Day 6: Exercise the waist and abdomen

Small belly is the most headache for women, especially women who have been sitting in the office for a long time, and almost all of them are going to become small-bellied women!

Arrangement: 20 rowing boats with sitting equipment, 3 groups; 30 sit-ups and 2 groups; The two groups rolled into the lateral abdomen and tried their best; Side kick dumbbell body bends and bends 20 times, 3 groups in a row.

Day 7: Take a day off!

Because the muscles are in a tight state after exercise for the first 6 days, I rest and relax at home today. However, in order to slim down and lose weight, you should not eat and drink on rest days, so as to ensure that normal diet meals have a rest time to prevent weight rebound and affect the weight loss effect.

What is the best way for girls to gain muscle? 3 What are the methods to increase muscle?

1, running

Running 2000-5000 meters every day can greatly improve the tolerance of cardiopulmonary function. At the same time, you can exercise the muscles of the whole body, which is the basis for quickly practicing bodybuilding muscles.

2. Standing long jump

The standing long jump is divided into three groups: early, middle and late. Doing 25-50 in each group is the fastest way to train leg muscles and lengthen the whole body muscle lines.

Step 3 push-ups

Push-ups are suitable for friends who have a certain strength base. Try to keep your body straight every time you do it. Especially don't bend your legs and waist. Do at least 1 group every day, with 20-50 in each group.

Step 4 sit-ups

Sit-ups are one of the common ways to practice abdominal muscles, which does not take up space. It is also very suitable for home. It is recommended to do more than 30 sit-ups at a time.

5. Dumbbells

Friends who want to exercise biceps brachii can try dumbbells and lift them through their arms. Strengthen local muscle exercise, do at least 50 at a time. In order to effectively strengthen the shape of muscles.

Step 6 swim

Friends who can swim might as well try swimming in the indoor swimming pool several times a day. Swimming is more effective and faster than running to exercise muscles, and muscle lines will be longer and more beautiful.

How long does muscle training take effect?

In the first month of your fitness, you can only grow almost 0 kilograms of muscle. But the iron in the first month was not lifted for nothing. During this time, the body will begin to change the original loose muscle mass and establish a richer blood vessel network. This process is to pave the way for rapid muscle gain in the later stage. When the body has passed the "adaptation period" this month, if you still insist on fitness, then the body will enter the "fast lane" of muscle gain.

You can grow about 0.5- 1 kg of muscle every month (women are about one third of men's). But this "fast track" can only last for about a year. When you keep on keeping fit for a year, you will find that while your figure is getting better, your muscles are growing slower and slower. By this time, muscle growth will be in a "slow fire" state-200-300 grams of muscle can be grown in a month, and good muscle can reach 0.5 kg.

What should I eat for muscle training?

Increasing muscle requires a high-protein diet to repair muscle. Protein is another key factor in muscle growth. Without adequate amino acid supplementation, no amount of training can bring muscle growth. Eat more fish, poultry, eggs and lean meat every day, and breakfast can also be accompanied by milk and eggs.

Of course, protein doesn't need to consume too much, because too much protein will only be consumed as heat or stored as fat. Generally speaking, an adult needs to consume 2.2 grams of protein every day. An 80kg male bodybuilder needs at least 175g of high-quality protein.

What should I drink more to gain muscle?

Supplementing sugar and protein can ensure the energy demand during exercise when there is enough sugar in the body. The brain will not turn on the protective function and will not produce energy by breaking down muscles. Secondly, protein's supplement can keep the muscle in a good production environment, even if there is loss, it can also ensure the balance of synthesis.