How do middle-aged women gain muscle? In recent years, with the increasing pressure of people's lives, many people take exercise as one of the ways to vent, but we know that exercise should pay attention to the way, which will damage our health. Here is how middle-aged women gain muscle.
How do middle-aged women gain muscle 1 0 1 Knowledge about strength training for women aged 30-45.
1 and 30-45-year-old women's concerns about training strength.
People's understanding of strength fitness will be different with different national conditions. At this stage, foreign women are never afraid of resistance exercise, and think that muscular bodybuilding highlights their success. For domestic women, fear of strength training makes muscles develop and makes the body as strong as men.
In fact, this kind of worry is a bit alarmist. Old drivers who have been exercising systematically know that it is not so easy to develop developed muscles, and it is a long process. And because of the characteristics of women's own physique, it is 20 times more difficult to build a muscle. This is because the testosterone secreted by women is one-sixth that of men, and testosterone can promote muscle growth. So women don't have to worry that strength exercise will make muscles bigger.
2. What are the benefits of strength exercises for women aged 30-45?
1, strength training can help you get rid of fat and shape a beautiful figure.
Strength training can destroy the circumference of muscle fibers to the maximum extent and promote muscle growth. At the same time, during exercise, it will consume a lot of calories and increase the muscle content in the body. The higher the muscle content, the greater the amount of fat consumed, which controls the rebound of fat well and makes the muscles more compact and linear in this process.
2. Help women aged 30-45 to lose muscle.
When a woman reaches middle age, with the consumption of fat, her skin becomes as loose as a deflated ball. At the same time, because of the malnutrition of fat-reducing meals, if we find out in time that the strength training is planned every week so that the growth of muscles is greater than the loss, it will delay the aging of muscles, and the full muscles will return to the body, and the whole person will be full of vitality.
3. Strength training can improve the overall fitness level.
When women reach the age of 30-45, after strength training, they can better improve their overall fitness quality. For example, we often carry out leg training, which can improve the muscle strength of the legs, improve the jumping ability and running quality of coordinated development, and thus improve the fitness level.
3. How do women aged 30-45 effectively carry out strength training?
Action 1: Raise your hand and squat (5 groups * 12 times,
The trainer keeps standing, the distance between his feet is hip width, his arms are raised to the maximum height, and he remains still.
Tighten your abdominal muscles, bend your legs and let your hips sit back until your thighs are parallel to the ground.
Keep moving for a few seconds at the lowest point, and then lift your body in a controlled way.
Pay attention to control the position of the arm all the time, and don't let the arm swing.
Action 2: Kneeling push-ups (5 groups * 10 times,
Trainers keep prone, with knees bent to support knees on the ground, legs crossed and raised, and arms straight under shoulders, thus tightening core muscles and keeping the body stable.
During exercise, the pectoral muscles contract and exert force, and the arms bend their elbows and the lower body and lower limbs remain motionless.
The lowest point (the distance between the chest and the ground is about 8 cm), the peak contraction 1-2 seconds, and the chest muscles contract to the maximum extent.
Then lift your body in a controlled way, straighten your arms back to the starting point and repeat the action.
Action 3: push the shoulder backwards.
The trainer's legs are separated from hip breadth, the hand distance is kept at a wide distance, the legs are straight and the toes are on the ground, and the whole body is in a V-shaped posture. Viewed from the side, the shoulders, back and hips are in a straight line.
During exercise, the spine remains neutral and the core muscles are tightened. The arms are slightly bent to let the elbows retreat, and then they lean over the top of their heads and touch the ground.
It is suggested that this action should not be practiced with high intensity, so as not to damage the shoulder.
How do middle-aged women gain muscle? What are the benefits of middle-aged women's fitness?
1, so that the body's motor function can run normally and maintain better metabolic function.
With the growth of age, the metabolic capacity of human body will decline, and the level of physical exercise will also decline. Some fat can't be consumed comfortably with metabolism, so the body will accumulate a lot of fat, the body will gradually gain weight, and the body's immunity will be reduced. Some diseases harmful to health will come to you. Therefore, only by insisting on fitness can the body function work normally and maintain better metabolic ability.
2, middle-aged women exercise, can delay the speed of muscle loss.
With the increase of age, the function of digestive system in the body is weakened, and some foods with high protein quality cannot be absorbed by the body, which leads to the decrease of growth hormone secretion in the body, which seriously affects the growth of muscles and the loss phenomenon is very serious. Therefore, strengthening strength training can make muscles more compact and reduce muscle loss.
3. Strengthening training will make you better protect your internal organs and quickly increase the growth rate of your muscles.
Let me illustrate this point with examples. Many times, have you found that when we were young, we suddenly fell down, and the injured part may recover in a day or two, but after middle age, it takes longer for the same part to recover. The reason is that when you enter middle age, your body functions will age faster and your resistance will decline. The most important reason is that your body can't protect the operation of internal organs because of serious muscle loss.
To sum up, the above points can fully explain the advantages of middle-aged women's fitness. If you want to indulge your desires and give up fitness training, you will not only improve your self-confidence, lose your shape, but also make your body in a sub-health state. As long as there is a little trouble outside, your body will get hurt. I think this is the last thing you want to see. Middle-aged women don't need much exercise. Look at three exercises. How do they make you look better?
Action 1: plate support
Plate support mainly stimulates deep abdominal muscles, especially transverse abdominal muscles and core muscles. The best training intensity of the trainer-each group keeps a posture for 5 minutes to keep the body stable. Of course, the core muscles need to be tightened all the time. Through this exercise, we can not only improve the contraction tension of abdominal muscles, but also improve the core strength.
Action 2: Support opening and closing jumps
This action is to open and close the legs in the posture of flat support. Anyone who likes to open and close legs knows that this is a systemic compound exercise, which can make all the muscles of the whole body participate in the exercise and is the best action to improve the basal metabolic rate. To improve the training effect of supporting the opening and closing jump, the focus of training is to control the stability of upper limbs and tighten the core muscles throughout.
Action 3: Support and touch your feet.
This action is done in the posture of holding the dog down. The trainer's whole body posture is mountain-shaped. On the basis of maintaining this posture, he completes the foot-touching training and feels the tension of abdominal and waist muscles. Of course, the leg muscles should always be tight.
The above three movements seem simple, but they can tighten the core muscles, leg muscles, abdominal muscles and arm muscles, help middle-aged women consume fat and make their muscles feel beautiful. The key is that the trainer needs to persist. It is suggested that everyone should do shoulder training 3-4 times a week, and each movement should be done in 4 groups 15 times, and rest time can be arranged between groups.
Conclusion: There are many ways for women to keep beautiful, some of which are to save their young looks through surgery. Some people go on a diet in order to have a clear figure; Others spend a lot of money on high-end cosmetics to cover up their aging appearance. All of the above are unscientific. The best way is to exercise and keep fit, and act quickly to make yourself younger and younger!
How to increase muscle 3 push-ups for middle-aged women? Training effect: strengthen chest muscles and arm muscles. Preparation posture: kneel on your knees and hold your hands shoulder-width apart. Action:
1. Action begins, elbow bends, body presses down, elbow is 90 degrees, lasting for half a second.
2. The elbows are straight and the joints are not locked. Can cooperate with breathing, exhale when bending over, and inhale when restoring. 3. Repeat 12- 15 times as a group, but the number can be increased or decreased according to personal physical condition.
Squat exercise. Training effect: Exercise lower body muscles and burn fat effectively. Preparatory posture: basic standing posture.
Action:
1. Hips gradually sink until thighs are parallel to the ground.
2, stand up, the back is naturally straight, repeated several times in a row.
3, advanced way, you can hold dumbbells in both hands, and then squat, increase weight training.
Precautions:
1, avoid bending forward.
2. Don't squat too low, and bend your legs about 90 degrees.
Middle-aged women face very poor physical condition. Therefore, in life, middle-aged women can use exercise to remember the release of stress, so that their bodies can be greatly improved during exercise and the aging process can be delayed. I hope women can have a good understanding of their physical condition before making a decision.