Q muscle exercise will not rebound, is it true?

A The best way to build a "hard-to-fat physique" is muscle exercise!

Losing weight by dieting alone is easy to rebound. Because dieting can lead to muscle loss. Muscle mass decreases and metabolism decreases, so it rebounds.

Q: Where is a good place to start exercising?

Pay attention to exercise large muscles.

There are more than 400 kinds of muscles in the whole body, so it is impossible to exercise them all. So exercise the big muscles that support posture. Confirm the position from the muscle chart first!

Muscles that women must be aware of.

Musculus pectoralis dorsalis

Gluteus minimus of abdominal muscles

Triceps femoris posterior crus

Q You can't go to the gym without dumbbells. Can I do muscle exercise?

A of course! It's easier to persist at home.

The advantage of muscle exercise is that you can do it even without special props, time to go to the gym and money!

It is your own weight that replaces dumbbells, and it is yourself that replaces the gym. And it is easier to do weight-dependent muscle exercise at home than to use dumbbells and go to the gym.

Q: How many times a week is it effective?

After 2 times, a will be fine! Three times is too much. Just do it every 2~3 days.

Women who don't exercise enough and don't use their muscles much can achieve good results once a week.

If it is increased to twice a week, the effect is 3~4 times that of once a week.

But there is not much difference between three times a week and twice a week. Although aerobic exercise, like running, can improve endurance by increasing exercise frequency, moderate rest is essential if you want to grow muscles, so it is best to continue it every 2~3 days.

Q: Does muscle exercise lead to muscle development?

Women don't have to worry.

Developing well-developed muscles requires quite strict exercise. A little exercise will never make your muscles develop immediately. Because the amount of male hormones that promote muscle development in women is less. If women exercise muscles, they can make their bodies symmetrical and close to ballerinas and rhythmic gymnasts. If you feel that your muscles are long enough, you can appropriately reduce the amount of exercise. For fitness, you can change it to once a week.

Q: When will it be most effective?

A It's best to do it before noon, which can improve metabolism and slimming effect.

If you can spend your time as freely as you do on weekends, it is more advantageous to do it before noon than in the afternoon. Because after muscle exercise, you can continue to maintain a state of improved metabolism for a period of time. If you exercise before noon, you can improve the metabolism of the whole day and consume the corresponding calories, thus playing a role in slimming.

Q is it necessary to exercise until your muscles are sore?

Muscle soreness has nothing to do with the effect. It won't hurt anyone after a few times.

The most important thing in muscle exercise is to make the muscles tired and swollen as much as possible. But swelling does not mean muscle pain.

People who don't exercise enough don't adapt, and muscle aches will occur. The cause of soreness is nervous excitement.

In the process of several muscle exercises for beginners, the nerves gradually adapt to the excitement and the pain will naturally disappear, so please don't worry.

What is the secret of creating a unique curve for women?

Always remember to exercise your back.

If you want to create lines unique to women, the back is also a place that must be paid attention to.

Fat tends to accumulate on the back. If you hunch over, your chest looks droopy. If exercise covers the trapezius muscle above the back, it can improve metabolism and consume fat.

We shrug our shoulders with dumbbells and exercise trapezius muscles.

Hold a plastic bottle filled with water in both hands and stand with your legs slightly open.

Relax your shoulders and put plastic bottles at your sides.

↓

Keep your elbows straight, hunch your shoulders and shrink your back, and lift the plastic bottle directly above.

Relax your shoulders and put down the plastic bottle at once. 10 ~15th× 2 ~ 4 group

Q How to do simple muscle exercises at home?

A, do the following three exercises in different parts.

Through these three kinds of exercises, we focus on exercising the large muscles of the chest, back, abdomen and trunk, and shape the unique concave-convex figure of women. The key is to exercise your muscles when you are conscious.

All exercises are based on10 ~15× 2 ~ 4 groups!

Put your head between your knees and lie on your back.

Bend your knees 90 degrees and straighten your arms toward your knees.

↓ While being careful not to let the headrest fall,

Bend your back until your hands touch the headrest.

Then let the spine touch the ground bit by bit and return to its original position.

Get down on the ground and put a pillow on your knees. Open your hands slightly wider than your shoulders.

Cross your feet, straighten your elbows and turn your wrists outwards.

↓

Keep your knees in a straight line with your head and bend your elbows so that your chest is close to the ground.

Then support the ground and return to the original position. Lower your eyes.

Lie on the ground with your legs together and straight. Keep your arms straight along your body,

Hands on the ground. Put your chin away and face the ground.

Keep your face facing the ground, concentrate your shoulder blades and twist your arms outward.

Lift the upper body upward without external force. Palm out, thumb up.

Hold for a second, then slowly return to the original position.

Q is too busy to do muscle exercises. ...

A You can also exercise your muscles on your way to work.

Muscle exercise can be done anytime, anywhere. For example, when commuting. First, walk to the subway station and try to do simple muscle exercises in the subway.

These two exercises can tighten the relaxed abdomen and lower body at the same time.

When walking

Hold the bag in both hands, put it on your chest and walk well. One foot takes a big step forward,

After bending your knees, twist your upper body to the trampled side. Keep your face forward.

The other side is the same. Twist your upper body to the side you step on.

Continue this action rhythmically.

In the subway.

Standing in the subway without a ring. Knees slightly bent, waist slightly lowered. Through the flexion and extension of your left and right knees, you can skillfully stabilize the shaking of the bus and keep your body balanced.

Q sitting at work all day. What method can solve the problem of low muscle strength of calf and waist?

You can also sit and do muscle exercises.

If you sit all the time, your leg and waist muscles will become weak. Master the method of office chair to exercise muscles.

Exercising the whole body can not only improve blood circulation, but also refresh the spirit.

Keep your feet off the ground and swing your toes up and down. 10 times× 3 groups.

↓

Sit in a chair, put your hands on the chair surface and try to straighten your upper body.

Put your feet together and use the strength of your lower abdomen to raise your knees.

Stand in front of the chair, straighten your back and hold your chest out.

Hold your arms tightly and spread your feet to waist width.

↓

Stay near the chair surface for 3~5 seconds.

10 times× 3 groups.

↓

Be careful not to hunch over,

Bend your knees and slowly lower your hips.