In real life, many people unconsciously exercise a muscle during exercise, especially female friends. With the living standard of modern people, many women have high requirements for figure standards, so female friends want to have a standard figure curve to enhance their personal charm, and a good figure will also improve their self-confidence. Therefore, it is always embarrassing to grow muscles during exercise. How to lose weight without increasing muscle?

How to exercise without gaining muscle?

Diet: avoid high-calorie and high-fat foods, fried, cola and other carbonated drinks must be avoided. The main way to eat is to eat a little more meals, half full at a time, and eat a little when you are hungry. Eat more cellulose such as fruit, and pay attention to drink plenty of water when reducing fat (by the way, recommend a delicious liquid, pour boiling water into a thermos cup, and it will be fine if it cools down, which is called "Huiyang water" in Chinese medicine)

Regular aerobic exercise: Regular aerobic exercise such as running, aerobics and skipping rope. The principle of exercise is effortless and long. Pay attention to fully stretching and relaxing after exercise to prevent muscle hypertrophy caused by muscle congestion. For example, jog three times a week, three steps at a time and three steps at a time for 30 minutes. Stretch your legs after exercise. If your calf muscles are sore, beat Zusanli until it's not sore.

Moderate low-load strength exercise: with aerobic exercise, take two days a week for small-scale strength exercise. Exercise principle: pay attention to the moderate or light weight of the equipment, practice several times more, and the weight and times of practice should exceed 70% of the maximum amount that the body can bear. Example: The dumbbell is 30k g 12 times at most, so our practice should be 20KG 12 times, and we should practice more than three groups.

Sweating: lazy friends can recommend this. Regular sweating will "force" fat out of the body. Simple leisure also has a certain weight loss effect.

Not necessarily suitable for everyone, but there are many successful people around. Prepare a small towel, wrap it where you want to lose weight, then tighten the towel and twist it back and forth. Adhere to a certain local slimming effect every day.

Pay attention to the ways and means of running to lose weight.

Repeated exercise in one part may have a good weight loss effect, but you can't stop muscle growth. Xia Hua, the sports training room of Suzhou Institute of Sports Science, believes that you can't be eager to lose weight and shape, and you can't stick to a sport. In common sports, the effect of running is very good, but many women who lose weight run for 1 ~ 2 hours, and the speed control is not good. If you run like this for a month, your weight will change, but some people's calf muscles will start to increase, not to shape, but to become thick. This is true for running, and so are other activities.

Reasonable distribution of exercise and change of exercise mode

Xia Hua pointed out that fitness exercise should be "nutritionally balanced" like eating, reasonably distribute the amount of exercise and change the way of exercise. If you exercise in the gym, the best plan is treadmill (or bicycle), local strength exercise, aerobics (or swimming), and the exercise time of each item is 10 ~ 20 minutes.

To sum up, it is a detailed exposition of how to exercise to lose weight and not grow muscles. Female friends should pay attention to relaxing body parts during exercise, so as not to cause muscles. In addition, they should pay attention to balance three meals a day, eat more fresh vegetables, supplement vitamins, exercise properly, keep balance and pay more attention to health.