Lin Huijun Linda (Fitness Coach) Teacher Linda's Sports Lecture Hall Q 1: Can home-based independent training achieve the goal of going to the gym for training? This is impossible, because the negative weight of training at home is not enough, no matter how long and how much training, it will not cause muscle hypertrophy. Through family training, you can modify your body lines and maintain a beautiful posture. However, if you want to pursue a lot of muscles, you must go to the gym and use sports equipment for weight training to achieve the effect of muscle hypertrophy. Q2: Will people with big skeletons look stronger because of retraining and exercising muscles? No, because the volume of muscle is only 1/3 of that of fat, so exercising muscle will only make you look tighter, not stronger. But remember, after retraining, you must relax more and lose weight with aerobic exercise, which will only make you thinner and thinner! Q3: Will a person with a big body be bigger after practicing elastic belt? No, girls tend to hoard fat and form sagging. Elastic belt's training action can make the gluteus medius (upper edge of hip) developed and make * * * more warped. Through elastic belt training, you can reduce the fat on your hips, and your hips will naturally become tight and warped. Elastic belt can be called a hip trainer! (Editor's recommendation: Who said that you should squat when practicing hips? Learn muscle strength. Mom exercises her hips by standing up and sitting down. Q4: If I am seriously overweight, is there any chance to lose weight through elastic belt? Hips and legs belong to the four major muscle groups in the body. The training process can burn calories and help to lose weight. But if the weight is much beyond the standard range, you must combine more aerobic exercise to really lose weight. For example: brisk walking, running, etc. ; In addition, it is necessary to match the diet, eat less high GI food, eat less processed food and eat more prototype food. Q5: Do very fat people need to lose weight before retraining? Or can I retrain? Whether you are fat or thin, you need to rely on heavy training to lock your muscle mass. The difference is that those overweight people need aerobic exercise to burn calories, but it doesn't mean that you won't lose weight (retrain) without oxygen. As long as your muscles are big, you can burn a lot of calories during training. For example: chest, back, hips, legs and other large muscle groups. So if you are overweight, remember that aerobic and anaerobic exercise go hand in hand; But if you are already thin and don't need to lose weight, you can just retrain, not necessarily do aerobic exercise. Q6: Will the muscles become fat after stopping retraining? No, because fat doesn't turn into muscle, and muscle doesn't turn into fat. They are two completely different organizations. In addition to fat and muscle, there is also a part called "lean meat". Through training, lean meat will be transformed into muscle and fat will be reduced. Editor's recommendation: Don't be naive, fitness won't turn fat into muscle! Check whether the diet is correct before and after exercise) People who exercise regularly suddenly stop training and their bodies will look much fatter. This is because athletes consume more calories during training and their appetite will increase. When they stop training, their appetite will not decrease, but their calorie consumption will decrease, leading to fat accumulation and weight gain. So if you stop training, you must also adjust your diet, so that you won't get fat because of fat accumulation. Lin Huijun Linda (Fitness Coach) Teacher Linda's Sports Lecture Hall Q 1: Can home-based independent training achieve the goal of going to the gym for training? This is impossible, because the negative weight of training at home is not enough, no matter how long and how much training, it will not cause muscle hypertrophy. Through family training, you can modify your body lines and maintain a beautiful posture. However, if you want to pursue a lot of muscles, you must go to the gym and use sports equipment for weight training to achieve the effect of muscle hypertrophy. Q2: Will people with big skeletons look stronger because of retraining and exercising muscles? No, because the volume of muscle is only 1/3 of that of fat, so exercising muscle will only make you look tighter, not stronger. But remember, after retraining, you must relax more and lose weight with aerobic exercise, which will only make you thinner and thinner! Q3: Will a person with a big body be bigger after practicing elastic belt? No, girls tend to hoard fat and form sagging. Elastic belt's training action can make the gluteus medius (upper edge of hip) developed and make * * * more warped. Through elastic belt training, you can reduce the fat on your hips, and your hips will naturally become tight and warped. Elastic belt can be called a hip trainer! (Editor's recommendation: Who said that you should squat when practicing hips? Learn how to strengthen muscles. Mom exercises her hips by standing up and sitting down. Q4: If I am seriously overweight, is there any chance to lose weight through elastic belt? Hips and legs belong to the four major muscle groups in the body. The training process can burn calories and help to lose weight. But if the weight is much beyond the standard range, you must combine more aerobic exercise to really lose weight. For example: brisk walking, running, etc. ; In addition, it is necessary to match the diet, eat less high GI food, eat less processed food and eat more prototype food. Q5: Do very fat people need to lose weight before retraining? Or can I retrain? Whether you are fat or thin, you need to rely on heavy training to lock your muscle mass. The difference is that those overweight people need aerobic exercise to burn calories, but it doesn't mean that you won't lose weight (retrain) without oxygen. As long as your muscles are big, you can burn a lot of calories during training. For example: chest, back, hips, legs and other large muscle groups. So if you are overweight, remember that aerobic and anaerobic exercise go hand in hand; But if you are already thin and don't need to lose weight, you can just retrain, not necessarily do aerobic exercise. Q6: Will the muscles become fat after stopping retraining? No, because fat doesn't turn into muscle, and muscle doesn't turn into fat. They are two completely different organizations. In addition to fat and muscle, there is also a part called "lean meat". Through training, lean meat will be transformed into muscle and fat will be reduced. Editor's recommendation: Don't be naive, fitness won't turn fat into muscle! Check whether the diet is correct before and after exercise) People who exercise regularly suddenly stop training and their bodies will look much fatter. This is because athletes consume more calories during training and their appetite will increase. When they stop training, their appetite will not decrease, but their calorie consumption will decrease, leading to fat accumulation and weight gain. So if you stop training, you must also adjust your diet, so that you won't get fat because of fat accumulation. Q7: Why do I only feel pain in my thighs and nothing in my hips when I squat? This is because in preparation, the back waist is not concave, the center of gravity does not step on the heel backwards, the back leans forward too much, the knee exceeds the toe too much, the thigh is stressed too much, and * * * can't get strength. People who are used to pushing their thighs can easily get hip amnesia. Such people generally have hard thighs. The muscles of the thigh must remember to relax in time. Try to make * * * exert more force when doing actions, so as to practice butting! (Editor's recommendation: The focus of squat is not that knees can't exceed toes! Q8: During training, how long should each group rest? During training, what we hope to achieve is the muscle congestion of the local target muscle group, so the rest between groups should not be too long. It is suggested that the rest should not exceed 1 min, so as not to allow enough time for the muscles to recover, and to continuously destroy them in a short time, so as to increase the sensitivity of muscles and achieve the effect of muscle enhancement. However, we should give priority to our own conditions. If we feel unwell, we should consider whether to reduce the training weight or extend the rest time. This article is taken from "50-year-old women counterattack! /Lin Huijun Linda (Fitness Instructor)/Published by Time.