Girls’ fitness: 3 key points you must know if you want to make progress!

Previous article: "Girls' Fitness: If you want to get thinner, you must become stronger first" We introduce the importance of girls in weight training!

　　Female exercise is no longer yoga, dancing, Pilates and treadmills! As the fitness trend gets bigger and bigger, most girls begin to enter the gym. They pursue the beauty of health and strength, and begin to fall in love with lifting irons like boys and lifting barbells.

　　However, many girls still have some concerns or misunderstandings when they come into contact with weight training. Let's take a look at what we bring to you today: Three things that you must do if you want to be a fitness goddess!

To effectively build muscle, the training principles of women and men are the same

In the fitness circle, some "professionals" will warn their female students not to lift too much weight so that their muscles will not grow too big. Only with small pink dumbbells for light weight and high-repetition training can achieve the effect of fat burning and tightening.

　　It's a pity that this statement is completely wrong. I recommend you to read the previous article: Fitness Lies: You can practice muscle lines after multiple times?

　　Please don't be afraid to use large weights for training

　　To effectively build muscle, the training principles of women and men are the same, no Use your gender to set limits for yourself, don't be afraid that you will be as thick and strong as a weightlifter!

What you should do is:

　　1. Lift a little weight

　　No matter how you are brainwashed by online channels and women's fitness magazines, girls should not think how effective it can be to change your body shape. You must challenge yourself and give your body a reason to change it.

　　It is difficult to help you lose fat and gain muscle by using a heavier weight and do 8 to 15 times per move every round. It is a comparison Good basic training method.

　　The focus of training is not how much sweat you sweat or how much calories you burn during the current training. The focus is on how much calories you burn during the recovery period of 24 to 48 hours after training.

　　Training with larger weights can improve your metabolic rate and force your body to burn more calories throughout the day. This benefit is incomparable to low weight and high reps training!

In addition to lifting weights, you must also:

　　2. Do more compound training movements

　　No matter what, women should not avoid practice Squats and deadlifts and other complex large muscle movements, and do separate gluteus (leg lift) and adductor training.

　　If you want to gain muscle and lose fat, you must focus on the exercises of basic movements.

　　What does basic movements include? Like pressing, bench press, rowing, pull-ups, pull-ups, squatting, deadlifts and other changes in these movements are all.

　　　Doing only some like The independent muscle training movements of leg flexion and extension and mulberry flexion and extension are a waste of your youth for you!

In addition to lifting weights, do more compound training movements, you must also:

　3. Don’t stand still, but gradually increase the load gradually

　　Some people use the same weight month after year to do unchanging training. When they stand still, of course they can’t get anywhere.

　　The body needs to grow, There must be new stimulation. If you don’t give it a reason to grow up, why does it grow up?

　　If the body muscles feel that they only need to be able to lift 30 kilograms in their lifetime, they will not grow up by themselves. Unless you give it more and more load, it will become stronger and stronger. Therefore, if you want your muscles to grow, you must constantly give it new stimulation to challenge it. The new stimulation can be to make more sets, reduce rest time, or increase weight. (This is the most important and most efficient stimulation method).

　　Girls shouldn't be afraid to become stronger, they shouldn't be afraid to increase training weight. Why don't you want to be stronger?

　　What's better than this with sexy and strong?