Girls’ fitness: 5 suggestions to help you become a master of iron lifting!

With the development of the times and the popularization of fitness knowledge, more and more girls know that the image of girls' fitness is no longer aerobic zone, yoga, dancing, and having sex!

More and more girls are also starting to move towards the strength zone and start to lift the body.

Real beauty and real health are actually strong and beautifully lined bodies. The slim and unhealthy aesthetic is outdated

A muscle that has been trained in all aspects not only improves the visual effect of the body. The fruit can also help women to be more stress-resistant and self-confidence in their daily lives. Because such muscles will make the skin firmer and more stylish, make you more curved and more feminine, because such muscles will support you and give you strength.

And you really don’t have to worry about becoming a horrible muscle girl. There are actually no constraints for girls in fitness. As long as you have seen those fitness goddesses, you will understand! The best example is Kelsey, which we shared a few days ago. Wells' "transformation experience" has increased from 54 kg to 61 kg, but its figure has become more perfect!

Pull the body! Girls, muscles are your baby, making you healthier, more beautiful and more energetic!

Of course. With concepts, you have to practice, but many girls will encounter some problems during the fitness process, including not eating enough, lifting too lightly, no challenges, etc.

For these problems, we have 5 suggestions to share with the Guliang!

Suggestions 1 Eat enough

Some girls Sexuals are willing to carry out weight training, which may be for changing their body shape. We also know that diet is the key to changing their body shape. But this does not mean that you have to diet. Eat very little. In fact, you need to control your diet reasonably, choose the food you should eat (healthy food) and eat enough.

First of all, you have to calculate how much carbohydrates, protein and fat you need to "support a day's activity", and then distribute the obtained numbers evenly between each meal and before and after training. You should know that regardless of men or women, muscle development requires sufficient raw materials.

Suggestion 2 Intake of protein

In the general impression, it seems that men only need to intake protein for muscle building, which leads to questions such as "whether women can drink protein powder" and "whether women should pay special attention to protein intake" coming out.

There are two concepts to be explained here:

1. No matter whether men and women want to gain muscle building, it is necessary to intake protein. As for how much to intake, there is no big difference in the calculation method.

2. High-protein drinks are just "means" to help us quickly intake protein. If you can get a day with your diet If you need it, you don’t necessarily have to drink high protein. On the contrary, for people who don’t have time, often eat enough protein for a day, and want to gain muscle, such a convenient method can meet your needs.

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Suggestions for 3 separate muscle groups exercise

Independent muscle group training is not a man Human patents. If you want to build muscles or make your muscles more stylish, you can increase the exercise of independent muscle groups after body training. For example, adding lunges, thigh pushing and kicking after squats to strengthen leg strength; after training, do a few sets of biceps training (assisted muscle groups), which will help exercise the main muscle groups later.

It is okay to even disassemble the chest, back, legs, shoulders, hands and other bodybuilding. Remember that the training purpose is "change". Don't let the training content be the same, because after the body adapts, it will not cause a significant increase in muscle growth and strength.

Suggestion 4　Don't be afraid of heavy weights

As mentioned in the foreword, female friends may have been instilled with the concept of "lower strength" since childhood, so that when doing weight training, even if they have already passed the adaptation period, they still dare not try heavier weights. Staying in the comfort zone will only make the training easier and unable to help gain muscle.

The training of 15 strokes per group can be changed to aggravated, 12 strokes per group. After that, pay attention to your own condition and realize that after 12 strokes per group, you can actually do 3-5 strokes, add a little more weight and reduce it down. Repeat the number. And so on.

You will find that the more you reduce the number of repeats, the longer you need to adapt. That is to say, from 10 to 8, 8 to 6, it will be much more time to go from 15 to 12 at the beginning. However, this is a process of muscle and strength growth. Do not be afraid of heavy weight!

Suggestion 5　Apart from diligent exercise and focusing on diet, don’t forget to arrange a rest day. You can completely relax and do nothing; you can also accept some stretching, yoga, walking, or running. It is to take time out, review the training for a week, and make corrections next week.

In addition, women may also encounter moments of inconvenient exercise during their menstrual period. Generally, they can decide whether to exercise according to their physical reactions. If the physiological pain is severe, it is recommended to have a good rest this week and not force yourself too tightly. 　　After all, fitness is a long-term career, and not training for a week will not delay you too much. With a good physical and mental condition, combined with the above suggestions, you can only gain muscle strength on a more ideal and long-term road.

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