Such legs can also be called "muscle legs", and only a few people in the gym can do it forever. And women have developed muscular legs, which is extremely rare. In a normal gym, you can't touch it at all.
What is a "muscle leg"? Combined with the actual situation mentioned above, we can divide the so-called "muscle leg" into two situations:
Case 1: After hard training, the legs are muscular.
In ordinary gyms, these songs only happen to a few senior muscle male strength trainers, and have nothing to do with ordinary women.
The second case: the legs look thicker and have no sense of lines.
People with such legs don't really delve into the reasons for their thick legs, which is especially obvious in many women. They just think that their legs are thick.
In fact, the so-called "thick legs" of most women in daily life include the following specific situations:
In other words, most women's leg thickness is not caused by "muscular legs", but by subjective cognition, fat accumulation and muscle stiffness.
As long as targeted training is carried out in the gym, not only will you not develop thick legs or muscular legs, but you can also make your legs longer and stronger and have a better leg shape.
What kind of sports do you mainly participate in? If you insist on aerobic exercise for a long time, you will only make your legs thinner. The longer you keep exercising, the closer you get to the figure of a middle-distance runner or a long-distance fitness expert. It is characterized by slim figure, slender limbs and light posture, but the muscle fullness is not enough, and the legs will be very thin. Of course, the body fat rate will be much lower than normal.
Judging from the mainstream lifestyle of urban residents in China, women who don't exercise at ordinary times have a high probability of body fat rate. And women's legs are precisely the base camp for the accumulation of fat (especially stubborn fat). It is precisely because women's buttocks and legs accumulate a lot of fat that their legs are thick.
In the gym, actively participate in various aerobic exercises, such as treadmills, elliptical machines, rowing machines, and participate in aerobics, spinning and other group courses, which can quickly reduce the body fat rate.
The difference in body shape between muscle male coaches in strength training and coaches in aerobics class is the result of long-term emphasis on different sports types. The simplest way to stovepipe is to "take part in aerobic exercise for a long time".
If you want to take part in strength training, will your legs thicken? In the general understanding, strength training is bound to build large muscles. In fact, strength training can not only increase muscle circumference, but also increase muscle strength and endurance. Different training objectives will lead to different training methods.
If the training method of "large capacity, multiple groups, multiple times, short interval and light weight" is adopted, it is endurance strength training, which can consume a lot of fat, but it will not make the muscles bigger, but will make the muscles stronger and more compact. In other words, leg training in this way will not make the leg muscles bigger, but will help reduce the body fat rate and make the legs thinner.
In addition, the increase of muscle circumference is also related to training load. With the general strength training load of female members in domestic gymnasiums at present, it is impossible to become a "muscular leg" or a "muscular woman".
At the same time, because the testosterone level of women is much lower than that of men (only one-twentieth to one-tenth of that of men), it is much more difficult for women to gain muscle even with the same exercise load. In fact, it is a long process for male bodybuilders to participate in strength training and want to increase their leg circumference (the same is true for other parts of the body). Therefore, there is absolutely no need for women to worry that strength training will make their legs thicker.
Therefore, in the gym, we can easily see muscular men, but we can hardly find muscular women. This is closely related to the physiological characteristics of women, as well as the strength training load and the tendency to participate in sports of women in China at present.
If you can do more stretching exercises on your hips and legs, there is another reason why people feel "thick legs", that is, "stiff muscles". Muscle stiffness causes ugly leg muscle lines. For example, the leg muscles protrude into one piece, which is more obvious on the calf, which will make the leg "thicker" in perception. If enough stretching training can be ensured, leg lines will become smoother and muscle elasticity will be better.
We can observe that the girth and lines of leg muscles of bodybuilders and fitness coaches who often stretch always make people feel more symmetrical and the proportion is just right. Therefore, if you want a good look and feel of your legs, you can't just stare at the indicator of "thickness". The elasticity, line sense and flexibility of leg muscles are equally important.
Summary (1) With the general training amount and level of women in China, it is very difficult to thicken their legs in the gym.
(2) Because of physiological characteristics, it is more difficult for women to practice thick legs than men.
(3) Women's legs are mostly thick, not because of fitness training, but because there is too much fat in hips and legs.
(4) Aerobic exercise, strength training and stretching can all make women's legs thinner, as long as the training methods are proper. The same applies to men.
Gym is a place for efficient exercise, with complete equipment and many courses. Whether men or women, serious training in this area, will harvest a good figure. The sports in the gym can be roughly divided into two categories:
First, aerobic exercise. The gym has courses such as treadmills, cycling classes, aerobic classes, and boxing exercises, which are of great help to reduce fat and improve cardiopulmonary ability. In addition, many gyms offer yoga classes and dance classes, which can improve posture and temperament.
Second, resistance exercise, also known as lifting iron, makes many women pale when they smell it, and they are afraid of building strong muscles. Actually, it is not. Muscle growth mainly depends on the level of androgen, and the androgen of women is only a fraction of that of men. Male muscles grow slowly, what's more, women can develop developed muscles casually, and the muscle density is greater than fat.
If our body has a high muscle content, it will actually look slimmer and more symmetrical. In our life, we will find that some people are thin, but they are not good-looking and feel lacking in energy. This may be because they are not in good shape and have no aesthetic feeling. In fact, no matter how you lose weight, you will eventually rely on lifting iron to increase muscle content and shape your body. For beginners, recommend some exercises that can exercise large muscle groups, such as squat, bench press, back training, core training and so on.
So you don't have to practice your muscles and legs carefully, but rest assured that you will gain a brand-new self. I'm Lao Wei, a fitness instructor. I hope the answer can help you.
You think too much, not to mention girls whose androgen level is far lower than that of boys. Even boys who are pure men want to practice muscle legs, it is possible to practice "counting nine in summer and three in winter".
Muscle is not a balloon that expands when it is blown. Muscle enlargement is formed in the process of tearing-recovery-tearing-recovery. In other words, if your so-called exercise doesn't reach the level of "tearing", your muscles won't grow, but only maintain the original level at most.
And tearing means you do three or five more when you are exhausted! This is what ordinary people can't do. This requires great perseverance and courage. Besides, it's not a day, two days or three days. Only by practicing at least three times a week for a year can we leave traces of fitness-muscle contour lines.
So those girls who want to lose weight but are worried about becoming muscular men, you really think too much. If you have such good perseverance and self-control, will it be reduced to the point where you need to lose weight? Hehe, offended [bowing]
Glad to be invited to answer your questions! Girls can lose weight in the gym without becoming muscle legs for the following reasons: 1. Gym training is for both men and women. Girls can also practice equipment and strength, because these are good for losing weight and shaping. Boys can also practice yoga and dance, which is good for improving flexibility and coordination. The reason why girls ask this question must be the lack of fitness knowledge and stereotype. We can observe that most girls are afraid to go near the equipment area of the gym because they are afraid of being laughed at or building muscles. These ideas are understandable, but they need to be changed.
2. It is suggested that girls do the following exercises in the gym. First run or jump rope, warm yourself up for no more than 20 minutes, then practice fixed equipment and free strength equipment (dumbbells and barbells) for about half an hour, and then train yoga or dance, spinning and so on. , and finally stretch and relax 10-20 minutes. This exercise sequence can effectively improve the efficiency of losing weight and also play a role in shaping.
3. The principle of losing weight is to cause a negative balance of body heat, and then force fat to decompose to provide heat, and finally achieve the goal of slimming. Speaking of this, many girls will take weight loss as their only goal, which is unattainable, especially the rapid weight loss caused by taking diet pills and dieting, which has great influence on the body, even irreversible.
4, muscle legs, that is, the legs are relatively developed, the line outline is obvious, and it is thicker. If you want to practice like this, you need heavy leg training and a long time. Generally, girls can't do it, so don't worry about becoming muscle legs. Proper leg training will help your legs shape and become slim.
5. The method of avoiding muscle legs and muscle arms is also very simple. You don't need too much weight for each training. When you feel sour, stop training. This method can definitely ensure that you will not grow muscles, but will only become thinner. It will be better if you stretch and massage properly after each training.
6. Effective weight loss method: combine diet with fitness training, make a diet and exercise plan for yourself, write down the expected goals, and then calculate the calories of diet and the calories consumed every day. As long as you eat less calories and exercise more properly, you will naturally lose weight. There is no need for any strange methods or shortcuts.
Generally speaking, the gym is a good way for girls to keep fit. You don't need to worry about muscle and leg problems. What you need to pay attention to is how to control your diet effectively and then exercise properly. It's best to have someone who has lost weight successfully and has a good figure around to give you guidance. Fitness is about persistence, and the method is actually very simple. Make a little progress every day. Let's cheer together! ! I'm coach Kang, welcome to leave a message, let's discuss it together, and get back to you if you have any news! Girls can definitely lose weight by exercising reasonably. See how to define whether muscle legs will change.
Female students are limited by low testosterone content. Unless they use large-capacity training or extra drugs for a long time, muscle growth will not reach the level of muscle legs. Pay attention to training movements at ordinary times. In lower limb training, girls emphasize the dominant power of hips and weaken the participation of four heads. This can give priority to the development of hips for a long time and avoid the risk of becoming muscle legs. In addition, when walking at ordinary times, adjusting the gait to reduce the participation of the calf can also prevent the calf muscles from being too developed and unsightly.