Women who exercise and keep fit are usually confident, so they should be more confident. Enter the strength training area, lie down, squat stand, sit on the stool! Then, the following is the girl's fitness strength training method I have compiled for you. Welcome to read and browse.
65438 +0 Sumo Hard Map
Hard pulling may be the simplest and most effective training action to improve your overall level. Nothing can stimulate your back, hips and legs more than lifting heavy objects from the ground! The action of sumo wrestling is very similar to the routine wrestling, except that your toes are facing outward, your standing distance is wide and your hands are narrow. Sumo is good for women, because more leg muscles will participate in activities, which can tighten the legs. The distance between stations is wide, and the center of gravity is low, which can make the movement track of the buttocks from the apex to a very low position, so that the buttocks can be deeply stimulated. Sumo is a very good hip, hip and leg exercise.
When there is no barbell, you can train with a heavier kettle bell!
Second, squat down in front of your neck.
As the name implies, squatting in front of the neck is a way to put the barbell in front of the neck. Because the weight will be placed in front of you rather than behind you, your core and legs can gradually get used to low force. Squats in front of the neck will exert less pressure on the spine, because the trajectory of the spine is very natural. The limit of squat in front of the neck will be much lighter than that of squat behind the neck, but you can still get very full stimulation.
The third pull-up
Many women find it ugly to widen their backs. In fact, if you take a good look at the figure of a girl or a model, you will find that most women who insist on training have their backs bent, instead of standing there straight like a door panel. A slightly inverted triangular back will make your waist look slimmer and sexier, just as your hips will make your waist and legs look harmonious. China always has a common question to test her boyfriend: "If your girlfriend and mother were hung on the edge of a cliff, which one would you save?" Then you should tell your boyfriend that you will pull yourself up and then pull his mother up! Just kidding ~
Many women's upper body strength is very weak, which leads to more pear-shaped women with bloated lower body in China. Therefore, there are very few women who can do pull-ups in China, but you don't have to worry. You don't need to do a beautiful standard pull-up from the beginning, because there are many auxiliary training methods that can help you until you can complete the standard pull-up yourself! It is a good choice to use pull-ups with auxiliary pads or find a handsome guy to help you hold your feet.
You should know how cool it is to see girls do pull-ups in the gym.
The fourth suggestion
Recommendation is not just a gesture, it can make you have very sexy shoulders and let you control many fashions that women can't. You know, shoulder-slipping is also a beauty defect of women. Beginners may have to try a few more times with the hollow rod to find the feeling. Once you start, you will love this action in the future.
Pushing is a very enjoyable training action, because you can feel the power from the ground and pass it to your high palm through your arm. This action mainly trains the shoulder muscles, but your legs, core and back will all be involved.
No.5 bench press
Remember, you can and should practice all the movements that men practice. Bench press will never make your chest harder and smaller, on the contrary, it will be more straight and clear.
99% of the girls who read this article may not have tried bench press training, which can ensure that you may feel chest pain after a high-intensity training, but it can also ensure that you will realize the effect it brings to you after persisting in training.
No.6 plate support
Exercise core muscles, make you thinner and healthier, and stay away from low back pain. This action mainly shapes the lines of waist, abdomen and buttocks. More importantly, it can help keep the balance of the shoulder blades and make your back lines more attractive.
training method
Lie prone, with elbows bent and supported on the ground, shoulders perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles on the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes on the ground, and even breathing.
Each group lasts for 30 seconds, and each training session lasts for 4 groups, with the interval between groups not exceeding 20 seconds.
Important tips
Be sure to keep elbows and shoulders at right angles to your body.
Keep prone on the floor and support your weight with your toes and forearms.
Bend your arms and put them under your shoulders. Keep your body straight at all times and keep this posture for as long as possible. To increase the difficulty, you can improve your arms or legs.
The shoulder should be above the elbow to maintain the continuous contraction force (control) of the abdominal muscles, keep the hip not higher than the shoulder, and keep the feet shoulder width apart.
Hands can be closed, and the hips should be properly raised for more than 75 seconds (because our hips will sink over time and we need to keep our hips, waist and legs straight). Keep your neck forward and exercise your neck.
Sexy fitness exercise
When it comes to going to the gym, people naturally think of equipment fitness and aerobics. However, most people also associate these two sports forms with gender, thinking that equipment training is a man's business and aerobics is a woman's patent, which is a misunderstanding.
The reason why fitness is gendered is first of all due to culture. In most people's minds, men should be smart, brave and tall, while women should be gentle, virtuous, slim and beautiful. Secondly, due to my ignorance of sports physiology and other knowledge, I mistakenly think that equipment training will only make people's muscles stand out, while aerobics will make people jump and slim.
Worried about practicing as muscular as men.
When most female friends talk about practicing equipment, they immediately worry about whether they are as muscular as men, which is natural. Because they do see many men become chest wide, back thick and muscular through equipment training, but they don't have to worry. First, women themselves have less androgen and more estrogen, so their muscle synthesis ability is poor and their fat synthesis ability is strong. Secondly, even using equipment for muscle load training will produce different results because of different training methods. It is also difficult to grow muscles. It takes a long time to use special training methods, and it is impossible to do it overnight. Small weight, more training times, not only will not grow muscles, but also reduce excess fat. Experienced coaches will arrange different training plans to adjust their body shape, enhance their physique and improve their health. Therefore, equipment training may not necessarily grow muscles and affect the figure. On the contrary, reasonable equipment training will make the figure more beautiful.
Sweating a lot can reduce fat.
In many gymnasiums, we can see many women doing aerobics wearing one-piece fitness pants and jumping constantly, making them sweat a lot, thinking that sweating is the only way to reduce fat, while some coaches don't let them go into the water, thinking that the sweat that broke out hard will be wasted as soon as they drink water. In fact, this is misleading and abnormal. When people sweat a lot, but don't replenish water in time, it is easy to collapse. Simple sweating can't reduce fat, but moderate amount plus some equipment training can effectively achieve the purpose of reducing fat.
Expanding related: female students' fitness and fat reduction training program
Women will pay more attention to their body shape, posture and weight. The criteria for evaluating women's bodybuilding are the coordination of stretched bones, the understanding of symmetrical but not obvious muscles, fullness and straightness. Solid chest, hips, arms, waist and thighs, no excess fat.
Women's chest exercise program:
The correct training method can make the chest plump and curved, and can also prevent obesity.
Women's hip and leg exercise program:
Squat, dumbbell weight squat, lunge squat, standing alternately to lift heels, bending legs and other exercises can strengthen hip and leg muscles and beautify curves.
Women's back exercise program:
You can exercise your back muscles through supine straight arm pull-ups, prone back extension, one-arm dumbbell rowing, front neck pull-down, sitting rowing and other actions.
Women's shoulder exercise program:
People who work in the office are prone to shoulder pain and muscle stiffness, and even massage can only temporarily relieve them. Carrying out necessary shoulder exercises is helpful to improve shoulder muscle strength and reduce fatigue.
Women's arm exercise program:
You can reduce the fat in your arms by bending dumbbells and stretching your upper arms.
Women's abdominal and waist exercises:
It is a woman's dream to have a slim waist. Compared with legs, the waist and abdomen are the easiest to get thinner. Waist and abdomen fitness exercise can not only reduce fat, strengthen the body, increase abdominal muscle strength, but also improve visceral function. Therefore, it is very important for women to practice waist and abdomen muscles. Muscle endurance training should be gradual, and beginners need to train under the guidance of a coach when necessary.
The basic movement essentials of female fitness exercise are similar to those of male fitness, which can be used for reference. However, according to the characteristics of women, some events are different, and the amount of exercise and difficulty will be different.
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