How do girls do strength training to lose weight? As we all know, insisting on exercise is beneficial to human health and can also achieve the effect of losing weight. Many women will do strength training for themselves in order to lose weight, so how do girls do strength training to lose weight?

How to carry out strength training for girls to lose weight 1 1, squat

Stand with your feet slightly wider than your shoulders. You can judge your natural standing distance by taking off and falling in place, and the standing distance can be wider than this when squatting. When squatting, keep your back straight, tighten your lower abdomen and let your hips tilt slightly from the side. When getting up from the bottom, the center of gravity is slightly backward, and the knee joint and hip joint are opened; Don't buckle your knees, and keep them in the same direction as your toes.

2, bench press

Flat lift and bench press. While holding the bar, imagine yourself trying to Bai Wan it, so that the elbow can be closer to the body, the shoulder joint and latissimus dorsi can be in a state of exertion, and the whole bench press can be completed more stably.

The natural grip distance needs to be determined according to the physiological structure of different people. In theory, reaching 1.6 times the shoulder width is the best state, usually just a little wider than the shoulder. When bench press, the shoulders sink, the barbell drops, the head is always attached to the bench press, and the arm and body keep a comfortable angle until the barbell touches the chest, ensuring that the forearm is 90 degrees from the ground.

Why do girls do strength training to lose weight?

1, aerobic exercise can help you lose weight or lose weight quickly, but strength training can make you have a tighter figure, correct your posture and optimize your strength mode. If you want to be symmetrical, strength training must be an unavoidable item on your training road; For friends who want to lose weight, after a lot of strength training, you will continue to consume extra calories and improve your metabolism in the next few hours or even days.

With the increase of your muscle mass, your metabolism will be faster and faster, which will help you burn more calories every day. Generally speaking, every extra pound of muscle can burn 35 to 50 calories a day. Even the simplest strength training will affect the oxidation of fat and energy consumption.

3. As a good way to relieve stress, researchers also found that people who often do strength training can often vent better, thus relieving stress. Compared with people who don't exercise, they are more resistant to stress.

How to carry out strength training for girls to lose weight II. Lifting dumbbells is still the first choice to exercise upper limb strength. It is best to prepare two kinds of dumbbells with different weights. Heavier dumbbells can be trained with targeted arm strength, such as flat lifting in groups of 20, or side lifting in groups of 20, and practice six to seven groups every day; You can use a lighter dumbbell to warm up or stretch at any time.

2. Pull-ups are also a very simple and practical way to exercise upper limb strength. You can plan to do three or four groups every day, and each group can do 65,438+00-20, which can be adjusted according to the number you can bear. It should be noted that it is best to hang your hands vertically on the horizontal bar. When doing pull-ups, it is best to cross the horizontal bar with your chin, and try not to rely on the strength of your lower body and arms.

Third, you can exercise upper limb strength and chest muscles at the same time, move the barbell directly above the chest, and then hold the barbell vertically with both hands. You can arrange the weight, lifting times and number of groups of barbells according to your own situation, and the effect is very obvious.

Fourth, doing push-ups can also exercise upper limb strength. This can be done anytime and anywhere without props. You can make a few whenever you have time. It should be noted that the floor is too hard and may hurt the palm of your hand, so try to avoid rough cement floor and choose wood floor, grass or rubber floor.

Five, you can usually play more than a dozen sandbags and learn boxing or Sanda, which can effectively exercise the upper limb strength and improve the explosive force and flexibility of the upper limb.

Sixth, exercise upper limb strength with a tension rope, fix one end of the tension rope, and then pull it alternately with one arm, or fix the middle of the tension rope and pull it with two arms at the same time. The easiest way is to firmly step on the middle of the tension rope with your feet, and then pull it up with your hands for exercise.

Seven, folding arm strength stick is also a good way to exercise arm strength. Choose an arm stick that you can bear weight, and put your hands flat on your chest. But both hands are forced to fold down at the same time, and they are close to the middle, and then slowly spread out to both sides. Design the number of people and groups according to the situation. It should be noted that it must be fully spread out before letting go, otherwise it will be easily injured by bullets.

Eight, parallel bars arm flexion and extension is also a good way to exercise upper limb strength. Hold the parallel bars with both hands, support your arms on the parallel bars, make your whole body perpendicular to the parallel bars, and bend your elbows slowly, so that your body gradually descends to the lowest position, and then slowly recover by force. Be sure to bend slowly first, and then straighten slowly to avoid sudden speed increase, which may lead to slipping.

How to carry out strength training for girls to lose weight 3 The most effective way for girls to lose weight.

1, jogging

Jogging is a very common aerobic exercise. When jogging, everyone's stress can be completely released, and body fat and heat can be consumed. Persistence can achieve the effect of slimming. In addition, the exercise intensity of jogging is not too great, and the physical requirements for women are not very high, so jogging is very suitable as a means of losing weight.

Step 2 jump rope

In the process of skipping rope, the whole body will keep beating and the muscles will be in a tight state. The faster you jump rope, the faster you burn fat. I hope everyone will keep skipping rope for a period of time every day. After a long time, the slimming effect will be obvious.

Step 3 ride a bike

Another way for women to lose weight is to ride a bike, which is a green way of traveling that everyone is very familiar with. We find that cyclists are in good shape, which shows that fat can be fully burned during cycling, so cycling is a good way to lose weight.

dance

Square dancing is also a very good way to lose weight. When dancing, all muscles can be well exercised and the flexibility of the body can be increased. Finally, you can see a good slimming effect.

5. Sit-ups

Sit-ups are also very simple weight loss exercises in life. If you insist on doing sit-ups every day, the fat accumulated in your abdomen can be removed. If you keep doing this, you may see the vest line.