If you want to build strong muscles, you need not only long-term intensive scientific training, but also strict high-energy and high-protein diet to achieve results. Avoiding a high-protein diet is also something that girls who don't want to be too muscular should pay attention to. In addition to the inherent "shortcomings", the daily preferred low-intensity, long rest time and slow repetition exercise mode is less likely to cause muscle gain, especially when your favorite exercise mode is long-distance running or cycling.

How are muscles trained?

Muscles are divided into skeletal muscle, smooth muscle and myocardium. Here we mainly discuss the skeletal muscles that affect the body shape. The structure of skeletal muscle is shown in the figure below. Every muscle is made up of many muscle fibers, and each muscle fiber is actually a multinucleated cell. Muscle fiber consists of many myofibrils, and each myofibril can be divided into muscle segments. The thick and thin filaments formed by myosin and actin in the sarcomere are embedded with each other, and the two kinds of myofilaments are pulled together to contract and expand the muscle.

Skeletal muscle will become stronger and stronger after some training, because these exercises stimulate muscle fibers, increase contractile proteins (such as myosin and actin), and increase the number of sarcomere. These changes will lead to the increase of the cross-sectional area of muscle fibers, thus making the muscles bigger and bigger.

By the way, muscle fibers can be further divided into two types according to contraction speed and metabolic type: slow muscle fibers that prefer aerobic exercise and fast muscle fibers that prefer anaerobic exercise. Although all muscle fibers may increase, the degree of increase is different. Muscle size is mainly due to the growth of fast muscle fibers.

Congenital hormonal "disadvantage"

As a girl, you may often worry about muscle problems, but in fact, women have a hormonal disadvantage in muscle exercise. Hormone level will affect the state of muscle, among which testosterone, the male hormone, is considered to have obvious effect on muscle growth. Testosterone can promote protein synthesis and inhibit protein decomposition. Therefore, even individuals who don't like sports, men will be stronger than women. Muscle training will further stimulate the secretion of testosterone, but this stimulating effect is not obvious in women, so it is more difficult for girls to practice muscles than men in terms of congenital conditions.

Of course, in the eyes of many girls, this "shortcoming" should be "advantage"!

Choice of acquired exercise mode

Although it is more difficult for women to practice muscles in terms of congenital conditions, the mode of exercise plays a more critical role in muscle development. Choose an appropriate exercise mode to lose weight.

As mentioned above, the growth of muscle is mainly due to the growth of fast muscle fibers, but in repetitive low-intensity exercise and fixed posture activities, fast muscle fibers are hardly mobilized. For example, women's favorite running (especially long-distance running) or cycling, slow muscle fibers will gradually increase, but the main force of muscle increase-fast muscle fibers will not increase significantly, or even shrink.

The volume change data of human quadriceps femoris muscle fibers show that gray is slow muscle fibers and white is fast muscle fibers.

The above picture shows the data of muscle fiber volume changes obtained by the team led by Professor Bengt Saltin after biopsy of human quadriceps femoris. Gray is slow muscle fiber, white is fast muscle fiber, and the percentage value is the result of comparison with sedentary people. In animal and human experiments, weightlifting has caused the maximization of all kinds of muscle fibers, and the fast muscle fibers have the largest growth rate. Interestingly, slow repetitive exercise such as riding leads to the contraction of fast muscle fibers, while slow muscle fibers, which are more suitable for anti-fatigue, increase.

Even girls who like weight training and strength training in the gym can reduce the effect of muscle growth by adjusting the exercise details. In muscle training, 1RM (maximum number of repetitions) is often used to represent the maximum weight that a person can lift at a time. Research shows that the closer the weight of weight training is to 1RM, the more beneficial it is to exercise muscles, and the lighter it is (for example, less than 65%).

1RM) is not enough to exercise muscles [4]. The number of repetitions in each group is also important. Moderate repetition frequency (6- 12) is the most beneficial to build strong muscles, while if the repetition frequency exceeds 15, the effect of building muscles will be weakened. Therefore, girls can choose a weight-bearing training method with light weight but many repetitions, and it is less likely to become a muscle girl.

No matter what kind of exercise is adopted, everyone needs to rest their muscles after completing a group of exercises, and this rest time has a great influence on muscle growth. If the rest time is divided into short (less than 30 seconds), medium (60-90 seconds) and long (more than 3 minutes), the rest time in the middle is most conducive to muscle development. In this case, muscles can recover from fatigue, and the levels of various metabolites beneficial to muscle growth can always be maintained at a high concentration. Girls who don't want to practice muscles should take a long rest to allow enough time for the metabolites that are beneficial to muscle growth to degrade, thus alleviating the effect of muscle growth.

The repetition frequency of actions during exercise is also very important. The faster the action frequency, the easier it is to cause muscle ischemia and hypoxia, both of which can promote muscle development. Therefore, girls who don't want to grow muscles should control the repetition frequency of movements at a low level when exercising, so as to keep the muscles in a good oxygen supply state.

In addition, if you want to build strong muscles, you need not only long-term high-intensity scientific training, but also a strict high-energy and high-protein diet to achieve the best results. Avoiding a high-protein diet is also something that girls who don't want to be too muscular should pay attention to.

"Muscle Girl" has undergone very strict training and is very strict in the choice of food intake. Hormone level, diet, weight, frequency and rest time will all affect muscle formation. Androgen is considered to be

It has obvious effect on muscle growth. The androgen of women is only1/20-110 of men, which is why men are more likely to "grow muscles" than women.

It should be noted that if you are really afraid of growing muscles,

Girls can choose a weight-bearing training method with light weight but many repetitions, and it is less likely to become a muscle girl. Secondly, after finishing a group of exercises, you should have a long rest time, such as more than 3 minutes, which makes it easier for muscles to grow and produce.

Xie has enough time to degrade, thus alleviating the influence of muscle growth.

Conclusion: In short, girls don't have to worry too much. In addition to the inherent shortcomings, your preferred low-intensity, long rest time and slow repetition exercise mode is less likely to cause muscle gain, especially when your favorite exercise mode is long-distance running or cycling.

Source: Baidu search results, shell network/article /29 1083/