Girls’ fitness: How much do you know about weight training?

After reading our articles, many girls are interested in weight training, but even our readers, or even friends around Sbot, have not taken practical action. Why is this?

　It turns out that in the minds of these girls, there are still many questions about weight training. They always think that weight training is a man's patent, or they think lifting dumbbells in the gym is awkward, or they are even afraid that no one will love them if they practice too strongly.

　　It doesn't matter, we have heard your voice! Although previous articles have explained such topics many times. , We will still integrate several key points to break your myth about weight training and make you fall in love with weight training from now on!

　　Someone asked: What are the benefits of weight training for girls?

　　Everyone knows that interacting with weight training is the best equation for fat loss. But for women, weight training not only helps lose weight and sculpting a perfect body, but also can "slow the symptoms of osteoporosis".

　　As women enter menopause, bone loss will come faster than men of the same age. Weight training can give bones appropriate When pressure, in order to compete with external pressure, the bones will have an anti-epidemic reaction, thereby maintaining (or increasing) the mineral content in the bones and relieving the harm caused by osteoporosis.

　　Of course, it is not feasible to completely avoid osteoporosis, weight training alone; but it is certain that when you are young, you should do weight training early (such as the concept of saving your old capital) and then you can minimize the damage of osteoporosis.

　　Some people also ask: Will practicing my chest shrink?

　　Most of female breasts are grouped with "fat" The chest muscles are "muscles". Muscles and fat are two completely different tissues. Under the principle that muscles and fats do not convert each other, practicing the chest muscles will not directly affect the fat content of the chest.

　　In other words, practicing the chest muscles will not shrink the chest. On the contrary, when you train the chest muscles, the muscles will grow larger, which will raise the base of the chest, which will visually make the chest stronger!

　　So, please exercise with confidence. Girls can also make the chest look better!

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

Related recommendations

　　Girls lose fat but don't lose breasts? The male coach Alex teaches you how to keep your heart

The mental method of maintaining fitness motivation, starting to exercise 3 psychological constructions

　　Visit Secret Angel Shaping Video Teaching, You can also become a sexy goddess

　Someone asked: I can't get rid of carrot legs if you do weight training?

　　"Ah? I don't want to run (do weight training) !The calf is already thick enough, will it get thicker now?"

　Many girls mistakenly think that the "carrots" on their calves are a big muscle, so they try their best to reject jogging, weight training and other exercises, and are worried that the calf muscles will be more united and difficult to eliminate after exercise.

　As mentioned earlier, it is very difficult for girls to train muscles! Of course, the "carrots" on the calves will not be muscles, but in fact they are big and hard "stubborn fat".

　To eliminate these stubborn fat, you should use various exercises to do overall fat loss work, and then use leg weight training to further "partial carrots" ", strengthen the leg lines. In time, you can also have calves with a slender and tight appearance!

No one doesn't ask: How many times should girls do and how much weight should they do when doing weight training?

　　The weight and physical condition of each person are completely different, and the weights that each muscle group can carry are different. Therefore, we cannot tell you an exact number in terms of weight. But we can grasp a major premise: that is, take the weight you can load at the moment as the benchmark (depending on your ability).

　　Overall, the recommended number is 10~1 each time 5 sets are a group, perform 3 to 4 sets of the same action, and rest between the sets for about 60 to 90 seconds.

　　For example, after selecting a weight, do 10 sets first. If you feel at ease, you can increase the weight or increase the number of times. On the contrary, if you choose a weight but not 10 sets, you should reduce the weight. (If you can do more than 15 sets, you should increase the weight)

　　Remember! These are just reference values, you can add or subtract the number of times, group numbers, or rest time according to your ability.

(Note: Follow the WeChat public platform of the Fitness Bar, and search for the subscription account. “Fitness Bar Network” or "Click to scan and follow")

Related recommendations 　　The beauty of fitness has only one result, that is, to become a super beauty.

　　Girls!——Practice like this in the front and back

　　How to choose the right weight for girls? How to choose the right weight for fitness? Special question: Can weight training be performed during menstruation?

　　Whether you can retrain during menstruation has always been a very different question. Because everyone's physical constitution is different, and there are no relevant research conclusions in this part.

　　However, from the perspective of physiological mechanism, there will be no problem in retraining during this period! Only you should pay attention to your physical condition and appropriately reduce the training intensity of the day. 　　When the menstrual period is just beginning and the amount is large, you can arrange a day off, treat your body well, or perform simple stretching to relieve lower back pain, abdominal discomfort and other conditions; after the amount is reduced, you can start to gradually increase exercise time, try slowly from low-intensity and lightweight training until you return to normal training intensity.

　　Generally speaking, girls who exercise regularly will be more punctual and smooth during menstruation, and some people may improve pain! Therefore, regular exercise has many benefits!

　　But you still need to remind everyone that if you feel uncomfortable during exercise, you should stop exercising immediately. Everything is still based on your own physical condition. After all, you can only take a longer road after resting!

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations

Misconceptions about breast training for girls: Strength training will make your breasts smaller?

　　Women's fitness training video tutorial collection "Breasts"

　　Women's fitness video tutorial collection "Hips and legs"