The most effective way for women to exercise muscles is not only for boys but also for girls. In our life, not only men exercise abdominal muscles, but also many female friends. The following are the most effective ways for women to exercise their muscles.

The most effective way for women to exercise their muscles 1 How do women exercise their abdominal muscles: abdominal rolling exercise.

1, traditional belly roll

Lie flat on the ground, put your calves on a long board, and use the strength of your abdominal muscles to make your upper body sit up straight. When doing movements, don't stretch your head too far and touch your legs, so your back will leave the ground and your hips will share the work that should be done by your abdominal muscles. Lie flat on the ground, put your calves on a long board, and use the strength of your abdominal muscles to make your upper body sit up straight. Don't stretch your head too far and touch your legs when doing the action, so your back will leave the ground and your hips will share the work that should be done by your abdominal muscles.

2, fitness ball belly roll

Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position. In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together.

Step 3 lift your legs and tuck in your abdomen

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. The legs are raised at 90 degrees to the upper body, and the knees are slightly bent. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.

4. Reverse abdominal roll

Lie on your back on the floor with your lower back close to the ground, put your hands on your sides, raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Tighten your abdominal muscles, then exhale, lift your hips slightly, lift your back slightly off the ground for 2 seconds, and then slowly return to the starting position.

How do women exercise abdominal muscles: sit-ups

1, standard sit-ups

Lie flat on the ground, put your calves on a long board, and use the strength of your abdominal muscles to make your upper body sit up straight. Don't stretch your head too far and touch your legs when doing the action, so your back will leave the ground and your hips will share the work that should be done by your abdominal muscles. When recovering, the shoulders slowly fell back to the ground, and the abdominal muscles were always tight. When doing this action, many people like to put their hands behind their heads, but when sitting up, the role of their hands is only to pull their heads forward, which is not helpful for practicing abdominal muscles. Putting your fist on your chest is different.

Step 2 cross your legs and sit-ups

This is an advanced movement, which can practice the upper abdomen and lower abdomen at the same time. Lie on your back on the ground, with your right leg bent and raised, and your lower leg parallel to the ground. Then put your left foot on your right knee, gently hold your head with your hands, contract your abdominal muscles and lift your upper body. At the same time, raise your hips and start sitting. When recovering, don't touch the ground with your shoulders and lower your hips slowly, so that your abdominal muscles are always in a state of tension and contraction. Change your left leg after you finish, and do the same.

3. Reclining and sitting up

Practice the external oblique muscle of abdomen. Lie on your back with your knees bent and put aside. The shoulder on the leg side extends horizontally. Open your fingers and hold the ground. Bend your elbow with your other arm and gently hold your head with your hand. When sitting up, don't rotate your torso and don't move your legs. The prone position outside the abdomen is completely tightened, and the shoulders should not touch the ground when recovering. And do the same thing on the other side.

How do women develop abdominal muscles: leg lifting exercise

1, supine leg lifts

For people with weak upper limb strength, it is easier to control the leg lifting action on the tablet.

2. Lift your legs by hanging

It takes a certain amount of arm and shoulder strength to lift the legs relative to the supine position to maintain the necessary stability of the body and exercise to the lower abdomen.

3, Roman chair leg lifts

It is a relatively stable leg lift. For people with insufficient strength in arms and shoulders, it is an effective way to exercise the lower abdomen.

4, parallel bars leg lifts

Improve abdominal strength and deepen the separation of abdominal muscle lines, but it requires high arm strength.

Step 5 lift your legs vertically

This exercise focuses on the lower abdomen. Legs are always raised and lowered in a vertical position.

Matters needing attention in abdominal muscle training

1, dietary guidelines

The basic dietary principle is to eat less and eat more meals during training and avoid fried and greasy food; Avoid drinking alcohol; Eat more fiber-rich foods such as vegetables and fruits to achieve the acid-base balance of body nutrition supply. After half an hour to one and a half hours of training, protein's demand reaches its peak, and it is best to supplement protein at this time. But don't eat immediately after training, at least once every 20 minutes.

2. Exercise time

Exercise time is also very important to us. We can exercise in the morning and evening. Because a simple time change will make the feeling and mood of exercise very different. Change is interesting; If you have fun, you can persist.

3, warm-up exercise

When exercising, it is still very important to do some proper warm-up exercises, because doing some warm-up exercises in advance can effectively prevent muscle strain. Generally, run for a few minutes or stretch your limbs before doing abdominal exercises.

4. sportswear

It's important to wear it when running. It's best to choose something loose, such as a T-shirt. Of course, it is better to choose clothes with functions such as rapid perspiration. The choice of running shoes is particularly important. Choose some powerful running shoes. Such running shoes are good in tension, soft and easy to bend, comfortable to wear, and can also play a good role in cushioning and protecting feet from sports injuries.

What is better to eat when practicing abdominal muscles?

Hot and sour sauce beef

The protein content of beef is high, and the nutritional value of beef after acid removal is higher than that of ordinary beef. Fat but not greasy, thin but not firewood, easy to chew and digest. Even if eaten raw, its nutrient absorption and utilization rate is already high, and eating more is not a burden to the body. Moreover, beef has low fat content and is the first choice to promote muscle gain.

What is sour beef? After cattle are slaughtered, their somatic cells lose blood oxygen supply and anaerobic breathing, which will produce lactic acid harmful to human body. Beef with acid discharge is a kind of food which is specially treated in acid discharge warehouse and processed by hand. Before people eat it, some protein in beef has been converted into amino acids, just like food that has been converted into amino acids from protein before eating, which is especially suitable for postoperative patients.

Protein powder

Protein powder has a particularly good effect on muscle growth and is a nutritional supplement to muscle after exercise. High protein can effectively repair damaged muscles and realize the recovery process. Especially if you want to grow muscles quickly, eating protein powder is a good choice. Of course, it is also necessary to eat protein's rich foods, such as milk and eggs.

However, protein powder is only absorbed better and faster, and a large amount of consumption may lead to the metabolic burden of the kidneys, so if it is used, it must be calculated according to the consumption of exercise.

How to eat protein powder: scoop one or two spoonfuls of protein powder at a time, and then brew with warm water or cold water for drinking. Be careful not to brew with boiling water, which will affect its effect.

Note: If you want to gain muscle after losing weight, it is better to try to eat muscle gain powder. Grow meat first, then eat whey protein powder after getting started, and cooperate with creatine glutamic acid. Also, it is best not to eat protein powder when the amount of exercise is small, otherwise protein's inability to absorb it will increase his burden.

carbohydrate

Long muscles must eat carbohydrates, whether before or after training, carbohydrates should be properly supplemented. Because carbohydrate is the most easily decomposed, absorbed and converted into energy by our body, and it is also the biggest source of vitality.

The most effective way for women to exercise muscles II. What should women pay attention to in fitness?

1, exercise until you sweat.

Many people like to sweat when they exercise. It seems that only when they are sweating can they feel full of exercise, but in fact it won't have any effect, it will only make you exercise too much and lose a lot of water, leading to sports injuries such as cramps and lack of water. Therefore, once you sweat during exercise, you should replenish water in time and adjust the intensity appropriately, rest for a few minutes and drink two mouthfuls of water.

2. Choose only one sport

Many people like to do only one exercise, such as running or riding an exercise bike, thinking that as long as they persist for a long time, the effect will be obvious. In fact, comprehensive exercise needs several kinds of exercises. "Walking 1 mile (about 1.6 km) can burn 100 calories; But in the same 20 minutes.

If you do weight-bearing exercise on the equipment, you can burn 300 to 400 calories. "Amihoff said. Strength training can help you keep muscle shape and delay muscle relaxation brought by age, so it is best to combine aerobic exercise with weight training. "Try running, playing ball, sit-ups and lifting weights. "

3. Exercise while flipping through magazines.

Some people often read magazines while pedaling bicycles, thinking that they can completely relax. You know, you can't do two things at once. Reading magazines means that you can't pay attention to the exercise you are doing at the same time. If you have to do something else to make exercise less boring, you can listen to music because it doesn't require concentration like reading.

Step 4 exercise on an empty stomach

Many people who get up in the morning or get off work will exercise on an empty stomach. "Doing exercise on an empty stomach is like driving a tank without oil. Your body needs energy to keep running. " Some healthy snacks, such as oatmeal or bananas, can be easily digested and provide extra energy for your next exercise. Especially when you exercise in the morning, you can't eat on an empty stomach, because at night, your stomach is empty and your calories have been consumed. You need to add some fuel to your body.

The most effective way for women to exercise muscles 3. How do women keep fit and keep fit?

1, increasing basal metabolic rate.

Most people who don't like sports, especially women, even if their weight is "normal", their fat content will be higher than that of normal people, and 30 calories will be burned per kilogram of muscle every day. This means 1 1000 calories or 1.5 kg of fat per year. Ten years will be 15 kg of pure fat.

Therefore, girls have a large proportion of muscles, and their bodies will not only look more symmetrical and slim, but also have a higher metabolic rate than ordinary girls, so eating foods with the same calories is less likely to gain weight. This is why the fatter you are, the easier it is to gain weight.

On the contrary, people with more muscles are less likely to gain weight, because their basal metabolic rate is high and they consume more calories every day. This is especially important if you want to lose fat, because most of the calories are consumed by your body during a day's rest (about 80% calories are consumed during rest and 20% during exercise).

2. Better body proportion

Through strength training, you can lose weight as a whole, and at the same time, the convex part protrudes. Muscles will become stronger and skin will become firmer. You can slim your waist and lift your hips. Your upper arms and thighs will become sexy ovals, not circles. When you clap your hands, others will never see you shaking goodbye to the meat again.

3. Younger body and stronger bones.

Being strong means being young. People who exercise at the age of 60 are stronger than those who don't exercise in their twenties. People who integrate sports into life will have more energy to deal with trivial matters in life, and they will not be too tired to open their eyes all day long.

Especially after menopause, 50% of women and18 of men suffer from osteoporosis, which is a disease with low bone density, and its patients are at risk of fracture even in normal activities.