On the changes of women's fitness figure
1, enhance muscle strength and relieve daily work fatigue.
Through weightlifting training, women's maximum strength load can be increased by 30%-50%, not only holding children, washing clothes and doing housework will become particularly easy, but also engaging in other activities is not easy to cause damage.
2, burn body fat, accelerate? Manufacturing? Muscle.
Women can lose 1.6 kg of fat by lifting weights 2-3 times a week for two months. Manufacturing? Nearly 1 kg of muscle. Moreover, the muscles obtained through exercise will consume calories continuously, and 500 grams of muscles will burn 35 to 50 calories every day. General aerobic exercise can't achieve this effect.
3, don't worry that the muscle lines are too masculine.
Because the content of hormones promoting muscle growth in women is much lower than that in men, women usually don't grow particularly big because of weightlifting training. This is one of the reasons why young American women are keen on strength training.
4. Increase bone density and reduce the risk of osteoporosis.
Through weightlifting training, the calcium content in women's spine can be increased by 13% in just half a year. With proper diet, osteoporosis caused by calcium deficiency can be well resisted. This is the main reason why many middle-aged and elderly American women are keen on weightlifting training.
5. Reduce muscle soreness and back pain.
Strength training such as weight lifting can not only promote the development of skeletal muscles, but also help to strengthen the firmness of soft tissues and joints. Weightlifting training can successfully relieve and eliminate chronic back pain, and the effective rate is as high as 80%.
6. Enhance cardiovascular function and reduce the risk of diabetes.
Can you lose weight by lifting weights? Bad cholesterol? The content, improve? Good cholesterol? At the same time, it can relieve hypertension. Especially for middle-aged and elderly patients with cardiovascular diseases, its curative effect is particularly remarkable. If you insist on weightlifting training for four months in a row, your body's ability to metabolize glucose will increase by 23%, thus greatly reducing the chance of developing diabetes.
7. Enhance self-confidence and self-endurance.
After 10 weeks of strength training, the subjects can effectively relieve depression, and its curative effect is more significant than psychological counseling. Through strength training such as weightlifting, women can enhance their self-confidence, improve their ability to resist external pressure and have better psychological quality.
Knowledge expansion of female body shape change: exercise suitable for female fitness
1, skating
There are many large and small roller skating rinks, and there are real roller skating rinks. Have you ever been there? You can go roller skating in summer, and winter is a good time to skate real ice. Skating is very helpful to the exercise of coordination ability.
Suitable for the crowd: there is no age limit, but I suggest you learn as soon as possible now, if you can't learn at present.
Sports equipment: sportswear (if you are a novice, don't wear skirts), roller skates.
Exercise effect: it helps to exercise the coordination ability of the body. Physically, it can make your leg muscles stronger and more elastic. At the same time, skating is a high-intensity exercise, which will also improve your vital capacity.
Exercise evaluation: Take action for such a simple exercise.
2. Bicycle
This is a sport we are familiar with. It effectively combines fitness with our daily life, that is, it won't take up our extra time.
Suitable for the crowd: anyone, whether you are an ordinary person or an athlete, regardless of your age.
Sports equipment: a bicycle. If you are not an athlete, an ordinary bicycle will do.
Sports expenses: You don't need any extra expenses except the normal maintenance of your bike.
Exercise effect: This is the easiest exercise method to stick to. It can exercise your leg joints and thigh muscles, and it is also effective for foot joints and ankles. At the same time, it will also help you replenish blood.
Step 3 jog and walk
Nothing is more popular than jogging and walking. You don't need too much investment, but you can get great benefits. It comes from the combination of jogging and walking, which means to combine jogging and walking to show that the two sports are inseparable.
Suitable for people: suitable for all people, it is best to choose running. If you love sports or lose weight, if you don't have time, I suggest you put your morning exercises on your way to work every day. You'd better not take the bus if you can walk.
Sports equipment: sportswear, running shoes.
Sports expenses: none; If you are not picky, asphalt road can be your playground.
Exercise effect: it is of great benefit to the heart and blood circulation system. Keeping a certain amount of exercise every day (more than 30 minutes) helps to lose weight. The best way is to combine running with walking.
Sports evaluation: low investment, high income, but the key is persistence.
4. Golf
Golf has always been regarded as a gentleman's sport. Actually, it is also suitable for women. Beautiful venue environment, moderate exercise, so that your body and mind have been exercised.
Suitable for people: people aged 8 to 80 can do it, but it tends to be patient and flexible, but it can also make you patient and flexible.
Sports equipment: clothes suitable for sports, golf shoes, gloves and bats.
Exercise effect: This exercise is closely combined with walking. In a 18 hole course, you will walk 6-8 kilometers; Swinging helps your body stretch; Besides, a beautiful stadium will make you feel better.
Sports evaluation: a sports event that is beneficial to the body and mind, but with a relatively large investment.
Step 5 ride a horse
Riding seems a little far away from us. I remember how chic riding is, but in any case, riding is a fashion and a trend.
Suitable for the crowd: women under 40, because this sport is more dangerous.
Sports equipment: cycling clothes (or general sportswear), horses (preferably a group of smart and accessible horses) and hats.
Exercise effect: It can exercise your agility and coordination, and it can exercise all your muscles, especially the leg muscles.
Exercise evaluation: Close to the natural way of exercise, which makes you happy physically and mentally.
6.volleyball
When our women's volleyball team won five consecutive championships, we were still young, but many of us were fascinated by this sport. Volleyball will make our thinking more flexible. It is an art, and its charm lies in its collective efforts.
Suitable for people: people under the age of 35, after all, it has great exercise intensity.
Sports equipment: sportswear, sports shoes.
Exercise effect: it will make you higher and higher, so I suggest you join this exercise as soon as possible, which is especially effective for the exercise of arm muscles and abdominal muscles, and is also very helpful for improving your sensitivity.
7. Aerobic exercise
Also known as modern rhythmic gymnastics, it expresses itself with various body postures and unarmed movements, accompanied by beautiful melodies. Moderate exercise load, graceful movements, many changes, great freedom, strong randomness and high entertainment. You can practice alone or in groups. It is suitable for both people with strong physical fitness and people with weak physical fitness. Long-term participation in aerobics can make girls develop well in flexibility, coordination, sensitivity and endurance. It plays a very good role in shaping girls' bodybuilding posture, cultivating their sense of rhythm, improving their expressive force and musical literacy.
8. Kick the ball
When kicking, standing on one foot to support the body is actually an exercise in human stability. Kicking the inside, outside and instep of flippers with one foot can exercise the flexibility and flexibility of ankles, knees, hips, waist and neck. Hands move with the movement, on the one hand, it plays the role of balancer, on the other hand, it can practice the coordination of shoulders and elbows. Kicking requires a high degree of cooperation between the eyes and legs, which is an excellent exercise for the command ability of the nervous system. When kicking, people's breathing deepens and accelerates, blood circulation is strengthened, and metabolism is promoted. It will be more interesting if you add a variety of tricks such as turning around, kicking, stabilizing, jumping and throwing when kicking.