Can women lose weight by exercising? Many female friends are really getting busier and busier at work, which greatly reduces the outdoor exercise time, so they become obese. Losing weight is something that every obese girl needs to do. So can women's fitness exercise lose weight?
Can women lose weight by exercising? 1 JJMM who has been sitting and working for a long time should be careful. Keeping your back stiff for a long time will often bother you. This action is very conducive to the relaxation of the upper body.
Body coordinates: If a woman's chest is a wave, then it-collarbone can only be a small ripple.
Exercise goal: the neck is smooth and the subclavian muscles are smooth.
Related equipment: shoulder exerciser, dumbbell.
First, supine oblique birds-exercise the upper part of the chest
Keep your back close to the flat plate, and be careful not to make the backrest angle too large, otherwise the practice area will not be your chest. Hold the dumbbell with both hands, palms facing each other, and close your arms in front of your body like the wings of a bird and then slowly open them. You can feel that the muscles near the beauty bones are a little tired.
B, chest training equipment-shaping lines.
Grasp the handle with both hands and push forward at a constant speed. Exercise the muscles near the chest and collarbone to make them stronger.
C, dumbbell flat arm-front side of exercise shoulder
Stand up straight, feet apart, shoulder width apart. Hold the dumbbell tightly, palm down, make the whole arm straight up to the basic level, then slowly put it down and do it for 8 times in a row.
Pull out the lines of the shoulders to highlight the shape of the shoulder blades.
Body coordinates: The shoulder that determines the width of the body is also the abscissa that determines the proportion of all parts of the body. Not only should it be flat and wide enough, but it should also be equipped with fashionable arms.
Exercise goal: beautiful and tall arms, trapezius muscles that form a perfect assembly line with the neck.
Related to musical instruments: dumbbells
First, dumbbell back arm-exercise triceps brachii
Practice with both arms or one arm one by one, hold the dumbbell tightly, slowly put it behind your head, and put all your strength on the triceps brachii until you feel the triceps brachii stretching, pause for a moment, then slowly straighten your forearm, and repeat 10 times.
Keep your big arm close to your head when practicing. This action will tighten the soft fat on the inside of the arm, which is the most difficult part to lose weight. Stick to it and you will have perfect big arms.
B, dumbbell bending arm-exercise biceps brachii
Master the above essentials, hold the dumbbell tightly, palm up, make the whole arm level, and then bend the forearm. This action will let you see the biceps rolling under the skin.
C, dumbbell exercise trapezius muscle
The trapezius muscle is the muscle on both sides of the back of the neck. Not too exaggerated, not too weak. Hold the dumbbell arm on the back of your body, and rotate the shoulder joint backwards.
The above paragraphs explain clearly some principles of women's fitness exercise to lose weight. I hope that after seeing it, the majority of female friends can choose some scientific ways according to their own specific conditions and complete the weight loss exercise step by step. Of course, I also want to remind you that if you want to lose weight, you should stay away from fast food as much as possible in our work, and pay attention to the schedule at the same time, so as to keep fit better.
Can women lose weight through exercise? 2 1. Lifting weights will only make fat accumulate.
Many women refuse barbells or dumbbells because they hear that weightlifting can only accumulate fat, but can't consume fat at all. This statement is not correct. Weightlifting can not only reduce body fat, but also continue to consume body fat in human metabolism. Using dumbbells with proper weight as exercise equipment and insisting on regular exercise will make the effect more remarkable.
2. The more you sweat, the more successful you will be in losing weight.
When you exercise in the gym, you don't shed a drop of sweat, while your partner is sweating. Do you feel anxious and depressed? Don't worry, scientific research has proved that sweating consumes water, salt and minerals, not fat. Whether you sweat during exercise has nothing to do with whether you consume fat.
3. Warm-up preparation before formal exercise is unnecessary.
Many women rashly think that it doesn't matter whether they do warm-up exercises or not, which is wrong. A muscle that has not been exercised is easily sprained because it is not fully prepared to withstand sudden big movements.
Any warm-up action can improve the adaptability of muscles and make joints flexible. Please remember that warm-up before exercise is good for your cardiovascular system, so it is good for your health.
4. Anyway, I am working out, so I have no problem eating and drinking.
Many people happily think that they don't have to go on that annoying diet during their fitness, but it's not. Although engaging in any physical exercise does consume more calories and carbohydrates, it does not mean giving all foods a green light.
The key is to maintain a balanced nutrition and eat more fruits, vegetables, cellulose, grains and lean meat. Only by maintaining a scientific balance between diet and fitness can we achieve the best exercise effect-obviously reducing fat and improving physical condition.
5, abdominal health care device can make the abdomen perfect.
It is so important to have a perfect abdomen that the market is flooded with all kinds of abdominal strengthening materials, even to the point of flooding. But simple abdominal exercises (including bare-handed exercises and equipment exercises) can't make the "big belly" smaller.
If there is no low-fat and low-carbohydrate diet, no aerobic exercise, and only abdominal exercise to reduce your stomach, it is a waste of time.
6. Overweight exercise has better effect.
If we look closely, we will find that many women exercise lightly on their wrists and ankles in order to consume more fat. However, being overweight may lead to muscle and joint injuries and limb deformities, including spinal deformity.
7. Once you stop exercising, the effect will soon be "soaked" and you will be fatter than before.
Many people are discouraged from fitness. In fact, only the muscle mass formed by weightlifting will begin to decrease in the second week after stopping exercise. But through years of aerobic exercise, such as swimming, long-distance running, aerobics, walking and cycling, the muscle mass is gradually reduced.
Of course, such muscle mass is not eternal. The only way to keep muscles unchanged is to keep regular physical exercise and moderate diet in life.
8. Take a day to exercise and rest.
In some strength-based fitness exercises, muscles must rest for at least 24 hours every exercise. Many people take this as a basis for a day's exercise and rest. Actually, it's no use doing so.
You can make a rotation exercise plan, such as exercising leg muscles today and arm strength tomorrow. Aerobic exercise and abdominal exercise can be done every day, so that you won't feel too bored and time will fly by.
In short, don't be confused by some specious fitness concepts. It is enough to remember that perseverance is the most important thing.