Walking into the lively gym, it is not only the big men who sweat like rain, but also many my fair ladies, which adds feminine beauty to the monotonous gym. Men and women have very different requirements for fitness. Women prefer gentle ways, while men prefer exciting feelings. If fitness is a fast food, women will choose a clear side dish, and men will choose Turkish barbecue. So, the 38th parallel was quietly drawn out in the gym.
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Self-test index
1. Do you have a lot of belly fat?
Abdominal obesity is calculated by hip-waist ratio: that is, dividing waist circumference by hip circumference. If the male is above 0.9, or the female is above 0.8, it means that there is too much abdominal fat accumulation.
2. When should I rest for fitness?
Pay attention to your heartbeat every time you exercise. If you have to gasp and feel tired when you speak, take a break quickly. This kind of overloaded exercise is harmful to your health.
3. Has the exercise achieved the best effect?
The heartbeat of young people during exercise should be 120 beats/min ~ 140 beats/min, and for people around 60 years old, it should be 1 10 beats/min, and each time should be no less than 30 minutes. This is most helpful to improve immunity and achieve good results.
Fitness tips
1. Excessive sweating has nothing to do with fat loss.
Misguided by the idea that "sweating more can reduce more fat", people are willing to "sweat like rain".
Studies have shown that sweating a lot without proper hydration can easily lead to human collapse. Simply sweating can't effectively lose weight. Only by adding some equipment training can we achieve good results.
2. Avoid shaving before exercise.
Because shaved skin is particularly sensitive, sweating during exercise will stimulate the skin in these parts, making it inflamed and stinging.
3. A woman who practices equipment will not become Schwarzenegger.
As you can see on TV, women who participate in bodybuilding competitions are muscular. In fact, many of these "muscle girls" were injected with hormones. The muscle growth of women is different from that of men. Men grow by increasing their girth, while women's muscles grow vertically, which will only make them look fit.
4. Women's fitness is light to lose weight.
Women just want to lose weight, not exercise muscles. Although the danger will not appear immediately, it is like a time bomb, buried under the surface phenomenon of health. These hidden dangers include easy osteoporosis and joint injury caused by insufficient strength. This is why many women's hands, hips and calves are prone to fractures, and it is also easy to cause low back pain and scoliosis.
5. where to practice, you may not lose.
Some people think that practicing abdominal muscles can reduce abdominal fat, but it is not. Reasonable equipment training can effectively carry out anaerobic metabolism and aerobic metabolism to achieve the purpose of reducing fat, rather than simply practicing muscles in a certain part.
Beginners who want to lose weight in the gym must know the above common sense and master the above common sense of exercise to lose weight, so that you can lose weight more effectively and help.
4 effective fitness and weight loss actions
Kick and squat with one leg
Objectives: Legs, quadriceps femoris, biceps femoris and gluteus maximus.
Key points: adjust the TRX main rope to the middle position, hold the handle with both hands and bend the elbow slightly. One leg bends 90 degrees with the ground, and the toe of the other foot kicks back and hangs.
One-legged forward kick squat
Objectives: Legs, quadriceps femoris, biceps femoris and gluteus maximus.
Key points: Hold the handle with both hands and bend the elbow slightly. Squat one leg and lift the other leg forward. You can adjust the angle between the car body and the ground according to your own requirements.
Note: keep TRX straight, keep your eyes on the positioning point of TRX, and don't bend your knees. Protect your knees and don't put extra pressure on them.
Standing posture, arm flexion and extension
Target: triceps brachii
Key points: adjust the main rope to a medium length, turn your back to the TRX anchor point, hold the handle with your hands behind your head, lean forward, straighten your legs and put your knees together, and adjust the angle between your body and the ground. The more unbalanced the body, the more difficult it is.
Note: TRX always maintains integrity. The elbow joint is clamped and raised, and the flexibility is good enough to be close to the ear.
Flat chest push
Objective: pectoralis major muscle
Key points: Adjust the main rope of TRX to the longest, turn your back to the anchor point of TRX, hold the handle with both hands, and open your elbows to shoulder level. The smaller the angle between the body and the ground, the more difficult it is. Then adjust the stability of your body and separate your legs back and forth.
Note: Always keep the main rope straight. TRX can't touch and rub with your arms.