Fitness girls: Don't make these 9 mistakes if you want a good figure

Do you know about female training?

Fitness girls are the most beautiful! Girls are crazy about seeing the perfect figure in magazines, their buttocks, vest lines, and convex convexities.

You should ─Construct curves and avoid becoming Puffs

Girls are often confused by various wrong information, including various magazines and those aerobic experts on the Internet who are full of crazy talk

You only do aerobic training, practice a lot of yoga, or always mix various trainings together, but unfortunately your body has not changed at all. In the end, it is even worse. You may become Puffs (skinny) fat), although they look thin while wearing clothes, their actual body fat rate is higher than before they start exercising, because their muscle content is too small!

If you go to the gym to look better, and "good-looking" usually means a lean or more orderly curve. You must increase the amount of muscle to get the ideal devil curve. How can you support your buttocks without muscles? Vest line? Convex and convex lines?

Weight training can not only increase muscles and reduce body fat, but also make your body slim.

However, although many women know that good figures rely on heavy training, there are still some headaches that confuses them

1. Fear of becoming a King Kong Barbie

Girls should not lift too much! Will they become muscular women? Girls should have little dumbbells so that they can practice lines?

This I really don’t know who said these words!!

Give up those toy dumbbells that are the size of babies’ fists! What you need is heavier weight, don’t be obsessed with those delicate candy-colored dumbbells! If you hold your iPhone for shoulder presses, squats or curls, your muscles won’t grow, let alone lines.

It’s time to say hello to the 20-pound and 30-pound dumbbells! You can also consider 40 pounds or 50 pounds! Find a weight you can do 8 to 15 pounds, and then stop playing the game "Oh~ I don't want to become a muscle girl"! Unless you are the martial arts master who chooses one of the thousands (the testosterone level is extremely high, so high that the mare will silence and neigh when you pass by the stable), don't worry, your muscles will not grow up overnight!

(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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2. Afraid of being hideous when training

We just discussed "using heavier weight", but did not talk about intensity. When you are really "re-training" , How could you expect to be as beautiful as you do nail painting? Too many women are too "reserved", so you can't even see them frowning or making a little hum during training.

Listen, it takes some uncomfortable feelings and pain to build muscles. Maybe you can still maintain a beautiful and calm face in the first few strokes, and even when increasing the load, but in the last few strokes of training, you will always make your face hideous, like a golden wolf on the upper body, and those few strokes can make you full of harvest.

Tell you! Without a ferocious face, there will be no muscle lines! Without a ferocious face, there will be no strength enhancement! So, give up your outdated idea! No matter what, "girls should be delicate and weak"? Go to its "look ugly"! Also, "others don't know what they will think of me"!

3. Fascinated by abdominal muscles, vest lines

Yes, the vest lines are thin and beautiful! But please don't be overly obsessed with abdominal muscle training or all waist training. In fact, everyone has six packs! You just need to cut it It will naturally appear! Of course, you will want to exercise your abdominal muscles to make the abdominal lines more obvious, but don’t think you really need to spend half or more training time to exercise your abdomen. What you need is to do resistance training or complete the movements from a more challenging angle. Just a few times a week, 3 to 4 sets, 15 to 20 sessions per set, and use the other time to build the muscles of the whole body and do some exercises that can burn fat!

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

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4. Training on BOSU ball

I have to reluctantly admit BOSU ball Perhaps it has its advantages in balance training, so it will be of great help to performers of Cirque du Soleil, and it is not very useful. Of course, it has also been actually used in abdominal muscle training and rehabilitation training for ankle problems, which may help people improve balance problems. But this tool has gradually been abused, and many people (mostly women) or those nonsense coaches around them have begun to use BOSU balls as one of the standard accessories in weight training.

He Either do lunge training on it or stand on it to do some traditional retraining exercises, such as binocular curls, side-length lifts, shoulder pushes or squats. Some geniuses go further to use yoga balls to do these movements.

The thinking behind these training methods is to make the muscles work harder to maintain stability to avoid falling by performing actions on an unstable surface. However, balance ability does not help you build muscles, and in order to keep you balanced, The weight is bound to be lighter than usual. Even when operating with a lighter weight, when you stand on a BOSU ball, your muscles will fatigue faster, forcing you to reduce the number of times you can perform, which often makes you miss the most rewarding last few strokes, which is also the time when your muscle fibers are most sensitive to stimulation and have the best training effect!

Why is there no research showing that "performing the same action on a BOSU ball will come faster than training on a solid floor"?

5. Excessive aerobic exercise

Nevertheless, women always bear the misunderstanding of "do more aerobic and beauty follows". Remember, you want muscles, but excessive aerobic exercise is the cemetery of muscles. In fact, there are many ways to effectively burn fat. Walking in the morning will bring you unexpected effects and can also retain your limited muscle mass; similarly, low-group high-intensity exercises, such as short-range sprints, interval training or weight training, will be at the same time Help you build muscle and burn fat.

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

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6. Loyalty to training class

Life is great to be loyal to your partner for a lifetime. But lifelong determination to your training menu? This will not bring you any benefits. Unfortunately, many women ignore this fact. Whether they lack imagination or have misled beliefs, they always say, "Exercise is exercise!" or "Re-training is like this!", many women are just one year after year, one Repeat the same training content like a routine.

Unfortunately, no matter whether they are engaged in retraining or aerobic, and their bodies have adapted to such training, it will be difficult to bring any effect to you. This is why there are so many aerobic coaches with high body fat. Since they have been doing the same content for many years and their nervous system has become accustomed to the training content, the calories required to complete the course will naturally decrease. You need to cycle your training schedule every four to six weeks, one of which should focus on leg training, and then the next time you should focus on upper limb training.

7. Training method for flirting

Compared with the shortcomings of the unchanging point 6, the negative teaching materials are of course a flirting training method. Although this point is more common in men, I found that many women also find it difficult to last a single course for a period of time. They will try a After a few days of class schedule, and then I was surprised to find that I did not immediately become a supermodel, I started to try other methods. "CrossFit Crazy" is probably one of the most representative of this phenomenon.

Women with such symptoms usually don't know what they are doing, and they just know to keep fucking and practicing constantly, meaningless and purposeful persist for one or two hours of exercise "I don't know whether it's aerobic or anaerobic" or find a reliable coach!

In the above two situations, the training of these women is chaotic and will only produce bad results in the end. Whether you want to build muscles, burn fat, or become a curve queen, find a logical, gradual training menu that meets your specific goals, and continue to exercise for 4 to 6 weeks, then you can change the training menu, even if the effect it brings you is still significant.

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

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8. Feeling fear of food

Prepare to completely overthrow your diet! That's right, after you finish the weight training (about one hour roughly), no matter how you eat it, you won't be able to increase fat.

Compared with the difficulty of fat production during this period, it is also the golden time for muscle production, as long as you provide enough Protein is about calories to your body. Everything is related to insulin, which is the hormone responsible for carrying glucose and amino acids into muscle cells. In broad terms, insulin has two options. It can convert glucose and protein into fat tissue and liver, and also provide these nutrients to muscle cells to help them replenish, repair and grow muscles. How insulin works depends on exercise. If you are doing or just finish weight training, insulin will directly provide nutrients to the muscle, rather than storing it elsewhere.

Muscles are particularly sensitive to insulin during or after training, so if you want to build muscles or curves, you must eat during what we call the "golden period", and this period includes the front, middle, and front, middle, and Later; so, please forget your fear of calories and carbohydrates for the time being, because at this time you absolutely need to provide energy to your muscles to build the curve. Overall, you need to have a drink of protein and carbohydrates 45 to 60 minutes before exercise, and take a lot of protein and carbohydrates after exercise. In an ideal state, it is best to drink some protein and carbohydrates during exercise. At least, you cannot be too stingy with the meals you have after training.

9. Juice

The juice-filled kale, sea vegetables, wheatgrass and other unfamous vegetables and fruits contained in plastic cups. Many women buy juicers during discount periods, so they always have a glass of juice when they enter the gym.

I know it is recommended that you stop or control the drinking of these drinks. Vegetables and fruits contain monosaccharides and many complex, difficult-to-digestible carbohydrates. There is no problem here. But when you break these fruits and vegetables into juice, you also Turn these usually difficult-to-digestible carbohydrates into very small particles, so drinking them also makes you skip the digestive process you originally needed. These sugars will be brought into your blood, and your pancreas releases huge amounts of insulin to lower blood sugar. Insulin will convert some sugar to muscle cells and store the remaining ones (inherited in liver or body fat). But if insulin will immediately fall below level, you will quickly feel hungry again. When the body feels hungry, you will eat more calories than usual, and unnecessary calories will be stored in the body in the form of fat.

More importantly, if you drink "enough" of these juices, it is very likely to cause Insulin impedance, which is the first step to entering type 2 diabetes.

I am not trying to recommend that you do not drink juice from now on, but to drink it in moderation. If possible, eat it in the original form of fruit, or use it directly with a simple step - add a spoonful of whey protein when making juice! Protein can reduce the secretion of insulin, not to mention that it can help you generate muscle!

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