Do you know what strength training for girls includes? Now more and more women are trying to strengthen their fitness and do a lot of strength training to improve their physical fitness. I collected and sorted out the relevant materials of strength training for girls. Let's learn about strength training together.
What 1 barbells do girls' strength training include instead of bending (sitting posture or sitting posture)?
Exercise position: biceps brachii
Exercise and fitness function: bending the arm can strongly stimulate the outside of the arm and reasonably reduce unnecessary body fat on the outside of the arm; Training this posture often can not only make the arm wireframe softer, but also speed up the blood circulation system of the arm, make your arm skin more shiny and make you look more sexy, charming and beautiful.
Training group: 3-4 groups, each group 10- 15.
Fitness bar reminder: choose a barbell with the right net weight. The net weight is not too big for a lady. You can choose colorful hot-dip zinc barbells. In the whole training process, the human body should be as straight as possible and the wrist should be close to the human body. When bending over, the human body does not have to shake and breathe. Lift the barbell and stop on your chest for about 1-2 seconds. Breathe, control the barbell and learn to put it down.
What does strength training for girls include? 2 The benefits of strength training for girls.
1, strength training reduces muscle loss and protects bone health.
Ms TroyTuttle of the University of Texas School of Medicine believes that after puberty, both men and women will lose their bone and muscle strength at a rate of 1% per year. One of the best ways to prevent the loss of bone and muscle strength is to increase strength training.
2. Strength training makes you energetic.
Strength training, also known as resistance training, can get you into a better state no matter what form. It should be noted that the recovery of muscle strength training takes time, and it is best to do it every other day. Moreover, warm-up exercises should be done before strength training to stretch muscles and prevent strain; Do some stretching exercises after training.
3. Strength training increases body balance.
The advantage of strength training is not only to build beautiful and symmetrical muscles, but also to improve your sense of balance and coordination in the process. Most importantly, if your flexibility and balance are poor, strength training can reduce the number of wrestling by 40%, especially when you are older.
4. Strength training helps to prevent diseases.
Many studies have proved that strength training is beneficial to health. If you have arthritis, strength training, like drugs, can effectively alleviate the pain caused by arthritis; Strength training can also help postmenopausal women increase bone density and reduce the risk of fracture; For 6.5438+0.4 million American patients with type 2 diabetes, increasing the intensity of strength training combined with other healthy lifestyles can effectively control blood sugar.
5. Strength training can improve the energy level of the body and improve the mood.
Strength training will raise the level of endorphins and make you feel happy. If this alone can't convince you, strength training has also been proved to be a natural antidepressant, which helps to improve the quality of sleep and thus improve your overall quality of life.
6. Strength training increases calorie consumption.
Strength training will turn body fat into muscle, and even if you don't lose weight, it will make you look much slimmer. The key point is that muscles can burn more calories than fat, increase your metabolism by 15%, and really start your weight loss plan.