What do girls go to the gym to practice? How do they practice?

What do girls practice in the gym?

Fitness is a pursuit! Especially for girls! Remember that sentence: The beauty who exercises in the end will only become a super beauty! There is nothing better than tight skin and sexy lines!

Many girls go to the gym and don’t know what to do or what to practice!

Some advice for female fighters who don’t know how to exercise!

1. A brief understanding of their physical condition (you can find a professional coach to evaluate ) Including basic physical data, posture, and athletic ability!

2. Determine the goal

Have you thought about your goal or purpose? What training is correct for this goal? Because doing wrong training is a waste of effort

Whether it is weight training or aerobic running and jumping, exercise has certain purpose, such as to gain muscle, reduce fat, promote health, or to run fast, run far, jump high, and even win the game, etc. 　　In order to achieve these goals, you need to formulate a corresponding training menu.

This is because the various mechanisms of the human body are quite complex. The energy systems used in long-distance running and sprinting are completely different. The order of muscle fibers used (summoning) is also different, and of course there will be differences in training.

Determine the goal - establish training methods

Different purposes have different training plans! A simple example: Do more strength training for muscle building, and do less Oxygen! Lose fat and do more aerobic exercises, and strength training must not be missing!

Of course, other cardiopulmonary endurance, flexibility, coordination, speed, and sensitivity, these trainings must also be missing! The same sentence! Different goals and focus are different!

If your goal is: reduce body fat rate + increase muscle mass (If you want to change your body shape and perfect body shape, most of the long-term goals of fitness are to reduce body fat and increase muscle mass)

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

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1.Aerobic exercise

Aerobic exercise is a direct method of burning fat and the first choice for exercising cardiopulmonary endurance!

Aerobic exercise can Help you lose fat. When your goal is to reduce body fat, aerobic exercise will account for a considerable proportion of the fitness plan. Aerobic exercise can continuously release the energy stored by the fat through the muscles in regular exercise during this period!

Aerobic exercise characteristics: medium and low intensity (60%-80% of the maximum heart rate), long duration (20-60 minutes), running, bicycle, elliptical, rowing machine, and exercise classes!

Suggestions: Change the exercises you don't need, do 3-5 times a week, each time (2 0-60 minutes) Depending on personal physical fitness

2. Strength training

2. Many girls are unfamiliar with weight training. Generally, women will have a certain sense of fear of muscles when doing equipment fitness and shaping. The level of male hormones in women's bodies is one-tenth to one-twenty of that of men. You don't have to be afraid of the content dumbbells! Pick up the equipment bravely! You won't turn into a female king!

In fact, the most important thing for girls to go to the gym is to do heavy training!

Only weight training will bring you miscellaneous The only body you see in the simplicity of the body! Tight vest line, round buttocks, slender and firm legs!

Weight training (strength training, resistance training) is the best way to increase muscle mass.

The muscle-growing principle of weight training is to use external resistance to cause muscle fiber stimulation. At this time, with the correct nutrition and rest, the muscles will gradually repair and recover, and even return to a better state than before training. This is the principle of excessive muscle-growing in weight training!

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

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Where to practice? How to practice? Which movement is good to choose?

The main muscle group is! It is recommended to focus on chest, back, shoulders, legs, and other large muscle groups. 　　Many people are too concerned about small parts when they start to exercise! If you want a vest line, practice abdominal muscles all day long! If you want a biceps, practice curls every day! But these movements cannot maximize the effect!

When you are doing compound movements and training large muscle groups with multiple joints, the auxiliary muscle groups will also get enough exercise! For example, bench press! squats! deadlift! press! rowing! etc.

The whole body movement will have a lot of energy The intensity of metabolism will force the body to consume a lot of calories because the whole body is used; the body participates in a lot of skeletal muscles, which is more effective

General weight training is divided into fixed device training, free weight training and self-weight training (barbaric hand)!

Beginners should choose some simple and safe movements that are simple to master! For example, fixed devices.

Novices learn the skills and postures of exerting force from simple fixed devices! But don't rely too much; then overly to self-weight and free weight training

Sequently, start from light weight and then continuously increase weight. Start from light weight, learn some correct skills, learn all exercise modes, and understand the tricks of exerting muscles. Slowly increase weight!

(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")

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The main tasks of the early stage of fitness

How many sets of practice? How many times do each group practice? How much weight should be used? How long should each group take? How long to rest each group? How many times a week ??

Suggestions:

Frequency: Beginners practice 3-4 times a week

Part: Practice the whole body once (select 1-2 movements for each part)

Breast: bench press (barbell dumbbell) or instrument chest push

Shoulder press (barbell dumbbell) or instrument shoulder push

Back: sitting pull down, sitting rowing

Hip and legs: squat, deadlift, leg kicking machine, Leg curls, leg flexion and extension, lunge, hip bridge

Number of times: Choose weight about 15 times

Number of groups: do 3 sets per movement

Break between groups: 1-2 minutes!

Finally, I would like to give girls a suggestion: learn fitness knowledge

Your fitness knowledge and learning methods can come from: books, the Internet, videos, or friends' guidance and communication, etc.

To pay attention to fitness exercise knowledge, learn simple human anatomy and physiology without too much in-depth, but basic cognition must be included, to understand how to roughly affect our body operation, as well as fascia, muscles, bones, joints, ligaments, etc., what are the names, names and what are the uses of things such as fascia, muscles, bones, joints, ligaments, etc.

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

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