And we see those mysterious models like gods, with strength and aerobic explanation, shaping the good figure that people are coveted! Isn't it a little exciting? Let's understand these misunderstandings together, and you can also forge your good figure in the right way!
Strength training won't make you donkey kong!
Many girls feel heavy when they see strong men and women in Europe and America, and even some men have many misunderstandings about this. They always think that the result of strength training will be great. Let your muscles stand out!
In fact, women don't have to worry, because the process of muscle growth requires long-term exercise, which is a very difficult process, and the distance from muscle growth is like this:
Strength training destroys muscle fibers-through rest and nutritional repair-muscle fibers heal and expand.
On the surface, this process will grow muscles through strength training, but the actual muscle growth has a great background, that is, the secretion of testosterone in the human body determines the latitude of your muscles. Women are born with few secretions, which has decided that you can't become a big man through muscle strength training!
And if men can get bigger through exercise, then we Asians have created the stage peak of winning the Olympic Games again. In fact, so far, the best performance of Asians in the Olympic Games is only the ninth! Of course, one of the secrets of the big guy must be some nutrition secrets you don't know!
Will running make my legs thicker?
Many girls know that aerobic exercise can shape their bodies, but it has been bothering them that their legs will get thicker. In fact, judging from the size of some marathoners, these worries are completely unnecessary! In fact, most of them have incredibly thin legs! So if you think your legs are thick, I can definitely tell you that you are fat. If you are a muscle, you are thin!
Will running make me more linear?
Running is indeed the best way to reduce fat, but if you want to have good lines, you can't do without muscle content! Running without muscles for a long time will only make you feel slim and not more beautiful. If you have joined a running club, you will definitely see this phenomenon we are talking about!
What is strength training?
Strength, muscle strength, is a necessary ability to maintain daily life. Everything you can think of, whether it's walking, eating, taking things, etc. It requires the muscles of the whole body to work together. Due to the change of lifestyle, modern people have many civilized diseases, such as shoulder and neck pain, hunchback, low back pain, obesity and so on. Most of the reasons are the decline of strength after a long time, the formation of bad posture, and the imbalance of strength.
Runners often have unbalanced strength before and after, for example, strong and tight front thigh (quadriceps femoris), too weak rear leg muscles overstretched, and finally lead to frequent strain, which is a typical sports injury caused by unbalanced strength, of course, this is only one of the reasons. In other words, the above problems can be improved through correct strength training!
What are the benefits of strength training? Why do you want to do strength training?
1. In order to meet the needs of daily life
In addition to the physiological advantages of human body, strength training can also improve the form and quality of daily life because of the improvement of physical function, make the posture more correct and beautiful, make the spirit more exciting and increase self-confidence.
The elderly can make themselves have the ability to take care of themselves through strength training.
It can make you healthier.
Proper strength training can increase bone density (prevent osteoporosis), strengthen connective tissue (muscle membrane, tendon, ligament and bone), improve metabolism, delay aging and reduce chronic diseases.
3. Avoid sports injuries
If we can strengthen the function and stability of different parts of the body through whole-body strength training, we can avoid sports injuries and improve the safety of sports participation. Most sports injuries are caused by insufficient strength and unbalanced strength (antagonistic muscles).
4. Improve sports ability
Many years ago, research pointed out the importance of strength training. Strength training has an important relationship with almost all sports, even the main determinant.
5. Improving basal metabolism is helpful for reducing fat and shaping body.
Strength training can not only improve basal metabolism, but also burn calories continuously for 24-48 hours after training (after-burning effect), making fat loss more efficient, without spending a lot of time doing aerobic exercise.
Look at Allison Stoke, a famous pole vaulter. Even after weight training, she didn't become King Kong Barbie. The stereoscopic effect of muscles will change people's vision. How can she feel so big? In fact, she will definitely look smaller. After putting on clothes, her figure is simply super good!
This is the so-called dressing thin and undressing fleshy.
What you must know about running and muscle strength training.
Endurance sports injury far exceeds weight training, especially when you lengthen your exercise time and your muscle strength and connective tissue can't bear it, which is the beginning of a nightmare. Every push and landing of running will bring about the accumulation of chronic injuries.
In particular, long-term repetitive exercise is more prone to injury.
After the growth period, people's muscles stop growing and begin to slowly lose at the age of 30. Long-term endurance aerobic exercise will accelerate the possibility of muscle decomposition. Professional athletes and people with nutritional background understand the principle of muscle decomposition, so try to prevent or slow down protein oxidation. But the average runner doesn't understand this. Take the people around me as an example. Many people lose their muscles too quickly, especially boys. The upper body muscles (chest muscles, back muscles, arms) have lost a lot, and there is obvious muscle strength imbalance between the upper and lower bodies.
As for "DOMS and lactic acid accumulation", many people often confuse these two things. Now let me briefly explain the difference between them. DOMS refers to delayed pain 24-72 hours after exercise, which usually lasts for several days. Lactic acid is a metabolite of energy. Muscle fatigue caused by exercise is caused by lactic acid accumulation, and lactic acid is generally metabolized within two hours.
"International high-level endurance athletes are aware of one thing, that is, you will not get stronger and stronger, but you must be strong enough to run for so long, otherwise the sports meeting will not go on. 」
What muscle strength training do girls need to do when running?
In fact, whether it is muscle strength training or weight training related to running, boys and girls do the same, and they also need to have considerable weight. It is definitely not enough to take a bottle of water or draw a circle in the air with your hands (don't roll your eyes yet). I can only say that after you try to understand, you will find that muscle strength (weight) training is actually very interesting, and you will feel that you can't practice much!
After understanding the benefits of muscle strength training and solving girls' misunderstanding of muscle strength training, I believe many girls are eager to try! Before I start talking about action training, I have a little idea to share with those who want to start trying muscle strength training or have been doing it for a while. The initial aerobic exercise and unarmed training are also weightless muscle strength training. These movements are quite good for getting familiar with the initial movements and adapting to the body. However, if you want to exercise muscle strength with these weightless movements, the intensity is obviously insufficient, so it has no considerable effect on improving muscle strength. At first, a little muscle may grow (rarely), but when muscle endurance and muscle strength reach a certain level, it will not grow again, because stimulation is not enough to destroy muscle fibers and achieve the effect of reconstruction after destruction.
Many people will do muscle strength training according to the pictures in the film. Can you do that? Online also has advantages and disadvantages. If you ask me, I will say yes, but I can't. I think it is no problem to do these actions at first, to try to figure out and understand. After all, you won't understand if you don't do it at all.
However, if you are interested, or want to put it into the course, or want to use muscle strength training to achieve the goal (lose weight and increase sports performance), as long as it is a long-term plan, then I strongly suggest that you must find a good coach to study hard. Because this is not a question of watching movies, pictures or online teaching, there are many details that must be guided on the spot to find mistakes.
At first, I spent more than a year practicing by myself, and found a lot of materials and fitness equipment to practice at home. I became more and more interested, so I took an international license and continued to study, only to realize that the knowledge of fitness is very wide, and many knowledge and actions are either correct or correct.