Girls’ fitness bible: Tips for girls starting strength training

This article is dedicated to girls who have just entered the gym and like to lift iron!

I have been saying that girls must do strength training! And regard it as the main training! This is not only because it can bring you a better figure! It can also make you truly healthy!

The biggest weakness of many girls in starting strength training is that their strength foundation is relatively weak and their exercise ability is not enough!

Now let's take a look at some training tips for newcomers to female strength training!

1. Learn the correct movements

This is very, very important. When you begin to learn strength training, you must take the time to learn to perform the movements correctly. Never let yourself learn the wrong posture at the beginning, and it will be difficult to get rid of bad habits in the end.

For example, if you are doing squats, you cannot learn to start your hip joint, bend over, buckle your knees, or just squat halfway.

For example, if you are not able to start your hip joint, bend over, buckle your knees, or squat halfway. , and then the center of gravity is still on your toes. Your squats are not only in vain, but may also hurt you. Therefore, I strongly recommend that friends who are interested in learning strength training find a coach with knowledge and experience to study, or learn from a well-reputed demonstration teaching video.

(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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2. Practice basic movements wholeheartedly

If you finally decide to start strength training, please focus on the practice of basic movements during the first few months of training.

Each basic movement has a method that must be remembered. Just imagine if you are asked to memorize the formula (or martial arts secrets), is it easier to remember 6 formulas or 20? When your body starts to do weight-bearing training, the same is true. There is no need to let your body be in a short while. There is no benefit to remember too many movements in the body.

Do yourself a favor. In the early stage of strength training, just focus on a few basic movements, and record the training key points and repeatedly ponder. Through the training of basic movements, you can get familiar with the skills and slowly strengthen your strength.

The basic movement suggestions are as follows:

Squats, deadlifts, pull-ups, rowing, bench press, shoulder press

The above is the most basic Actions, if you are a gifted novice, you can also add squats, weight-bearing hip bridges, flatbeds,

Don't think that you need to learn a few 10 different movements to stimulate your muscles, or you must do many single-joint movements to train each small muscle individually. As a novice, you should focus on basic compound movement training, so that you can become stronger while honing your skills.

(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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3. Focus on making yourself stronger

No matter what your main goal is, when you master the technology, please focus first on making yourself stronger, rather than thinking about six packs or a slim waist.

Concentration and strengthening strength is not only the best way to make novices get training results, but also can greatly inspire people. The strength of novices usually progresses very quickly in the early stage of training, and becoming stronger bit by bit every week is a very positive progress. For novices, it can be very powerful. Self-confidence and motivation.

Another reason to focus on strengthening strength first is that novices lack the necessary strength and physical strength to complete some training plans. Try to use heavier weight to complete low-cost training. When the strength is built, you will have the ability to complete these "hard but efficient" menus.

4. You should know that you will not "get too big"

What kind of situation will make you look "big"?

The answer is, too much body fat!!!

Remember, "having muscles" will not make you look "big", but "having fat" will do it!!!

Strength training can allow you to build muscles, improve metabolic rate, burn body fat, and give you the delicate and compact body shape in your mind.

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

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5. To continue to train continuously, don't give up

We all have goals and all want training results. For me, I want to be able to do a real pull-up. The goal is to be able to achieve it, but it is not possible to train with the attitude of three days of fishing and two days of drying the net. What we need is continuous and uninterrupted efforts, because if you stop and rest for a few days, or weeks, you may have backwards a few more days from the day you achieved your goal. The goal must be achieved. It is not something that can be done with the attitude of three days of fishing and two days of drying the net. What we need is continuous and uninterrupted efforts, because if you stop and rest for a few days, or weeks, you may have gone back a few days from the day you achieved your goal. Weeks, or even a few months (it depends on how long you have been resting).

Don’t expect to start strength training today, and you will see what results tomorrow. However, most girls can indeed feel more or less slight changes in their bodies after doing strength training for one or two weeks. The changes may be really small, but as long as you train properly, you will feel stronger, better physical strength, and more self-confidence. Also because of these positive and beautiful feelings, you can continue to move towards the path of strength training.

Don’t stop after doing training for one or two months. Please integrate strength training into your life and become your habit. In the future, you will definitely thank you.

(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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