What is strength training?
Strength, muscle strength, is a necessary ability to maintain daily life. Everything you can think of, whether it's walking, eating, taking things, etc. It requires the muscles of the whole body to work together. Strength training is a method to improve muscle strength, endurance and shape through many rhythmic weight-bearing exercises. Different time, different groups and different loads will have different effects.
Strength training is a very good aerobic exercise, and whoever practices it will benefit! And we see those mysterious models like immortals use strength and aerobic explanation to shape the good figure that people are coveted! Isn't it a little exciting? Let's understand these misunderstandings together, and you can rest assured that you can forge your good figure in the right way!
1, strength training will turn you into donkey kong?
Many girls feel heavy when they see strong men and women in Europe and America, and even some men have many misunderstandings about this. They always think that the result of strength training will become great and make muscles stand out! In fact, women don't have to worry, because the process of muscle growth requires long-term exercise and is a very hard process. The distance from muscle growth is this: strength training destroys muscle fibers-with the help of rest and nutritional repair-muscle fibers heal and expand. On the surface, this process will grow muscles through strength training, but the actual muscle growth has a great background, that is, the secretion of testosterone in the human body determines your muscles. Women are born with few secretions, which has decided that you can't become a big man through muscle strength training!
2. Strength exercises can make your arms thicker?
Many girls know that aerobic exercise can build a good figure, but it has been bothering some parts of the body, such as the thickening of legs and arms. In fact, judging from the physique of some long-distance runners and gymnasts, these worries are completely unnecessary! In fact, most of their legs and arms are not very thick! So if you think your legs are thick, I can definitely tell you that they are fat, and if they are muscles, you are thin!
3. Will strength training make me have more lines?
Strength training is the best way to reduce fat. According to a survey, women who do strength training three times a week gain an average of 1.75 pounds of muscle and lose 3.5 pounds of fat after eight weeks of persistent exercise. So if you want to have good lines, you can't do without muscle content and strength training! Without muscle strength training for a long time, you will only feel slim and not more beautiful!
4, strength training can breast enhancement?
Fat is an important tissue for women. Reasonable body fat content is very important for shaping body shape, and women are considered healthier between 18-25. If a woman's body fat is lower than 12, her breasts will become smaller. Strength training can burn fat, or increase chest circumference by increasing chest muscles, but it is really useless to increase cups. Women's breasts may become smaller if their body fat is lower than 12. Increasing chest and back muscles may increase chest circumference, but it really doesn't help breast enhancement.
How to carry out strength training?
When starting strength training, we must adhere to the principle of gradual progress. First of all, we should warm up for 5- 10 minutes, mainly doing some stretching exercises or soft aerobic exercises (such as brisk walking). Then choose a weight or resistance that can make the muscles feel tired after doing 12 times to practice. When you have practiced 12 times, you'd better feel exhausted and can't keep going. In order to give the muscles a time to recover, we should take a day off after practicing each group of muscles. When you can easily complete the 12 exercise, you can increase the weight or resistance of the exercise. However, when you feel muscle pain, you should stop immediately. Although slight muscle soreness is normal, if there is tingling or joint swelling, it means that the exercise has exceeded the load and should be adjusted appropriately.
Strength training helps breast enhancement.
1, pull the rope 2 1 time.
Place suitable weights on each side of the rope puller. Stand up straight with your feet together. Pass the drawstring around your back and grasp the handle with both hands. Elbows are bent. Abdominal tightening. Slowly pull down the two handles in an arc motion. Cross your hands on your lower abdomen. Pull your arm up to the original position with the tension of the rope puller: repeat 7 times.
Pull the rope. Raise your arms high, so that your hands touch each other in the chest position, squeezing the chest muscles and making them feel contracted. Then slowly return to the original position. Repeat 7 times. Do the last seven repetitions. Put your hands up to your eyes this time and try to do one more set of this exercise.
2, supine birds
1, lie flat on the bench, with your legs naturally drooping so that your feet can land; Take a 5-8 pound dumbbell in each hand and stretch your arms to your sides. During exercise, the elbow joint keeps a certain bend. Grab the dumbbell from the start. At the same time, your upper arm is parallel to the surface of the stool.
2. Lift the dumbbell up slowly. The action route is curved, just like you want to hug a big tree: dumbbells meet at the neck. Then slowly return your arm to the starting position along the original route. Don't bend over during the arm lifting. Control actions, and each group of actions is repeated 15 times. Complete three groups of actions at a time.