In recent years, under the slogan of national fitness, more and more people have exercised, but there are still some people who have many negative views on the survival of women who are healthy and iron-picking: they think that they will all practice five big and three thick, muscular, and have a large body... This is often the reason why many young ladies are afraid to do strength training and are afraid of exercising muscles.
But in fact, girls who pick up iron are often like this: well-proportioned, slim waist and hips, plus a clear abdominal vest line...
In the setting sun, the tall little sister has long flowing hair, sexy peach hips, obvious grooves, and a healthy wheat complexion.
Don't you like such a back and don't you like it?
Girls with muscles often dress thin, undressing with both lines and curves!
Perfect waist-to-hip ratio, peach hips tightly attached to denim shorts, such a figure does not know how many little brothers to charm!
The figure is well trained, and the swimsuit and bikini are of course easy to control!
But even ordinary sportswear, with the fitness sister's strong, well-proportioned long legs and clear abs lines, is particularly eye-catching!
On the beach, the little sister who carries out the ring exercise is vigorous and powerful, full of confidence and vitality!
In the gym, the little sisters who focus on fitness, train hard, sculpt their bodies with sweat, and shape their muscles are even more radiant, and there is a soft and rigid power beauty!
Seeing this, I think all the friends can realize very clearly that girls' fitness and iron pulling are definitely not equivalent to practicing "muscle monsters" and "King Kong Barbie".
Little sisters don't have to worry, strength training will make you develop particularly exaggerated, large muscles, become very man! Muscle training is not so easy!
On the contrary, combined with strength training, it often makes the figure more stylish, the overall muscle lines are clear and powerful, it looks well-proportioned and strong, soft and rigid, and has a special charm!
On the other hand, if you only do aerobic, it is easy to lead to insufficient muscle content in the body, the overall body is thin and weak, it does not look healthy enough, and it lacks curves.
Therefore, if the little sisters want to have strong legs, sexy hips, strong back muscles, deep back grooves, clear vest line... Then don't dwell on it anymore, and start picking up the iron!
In order to help you practice muscle lines most efficiently and quickly, and gain a perfect body, we want to share some very basic but key fitness knowledge. After understanding and mastering, you can make it easy for little sisters and little brothers to harvest the training effect with half the effort!
01
Frequency of muscle training
In daily fitness, people usually divide the muscles of the whole body into the following six areas to arrange the training plan: they are back, chest, shoulder deltoids, arms, abs and legs (which can also be subdivided into quadriceps, gluteus and hamstrings.
In order to achieve significant training results and at the same time give the muscles enough time to rest and recover, it is best to ensure that each muscle is trained 2-3 times a week.
02
Through fitness, can fat be converted into muscle?
One of the most common misconceptions in fitness is that fitness training is the process of converting fat into muscle.
But in reality, fat is fat, muscle is muscle, and it is impossible to transform each other at all. Fitness training promotes muscle growth and burns fat; not allowing them to transform into each other.
03
The first guideline for efficient muscle gain
If you want to get a significant, efficient muscle growth boost through fitness, then try to ensure that 80% of the training volume in each training is focused on the compound fitness movements that mobilize multi-part muscles (such as bench press, squat, hard pull, shoulder push, arms flexion and extension, pull-up, flexion rowing...). ）；
The remaining 20% of the training volume, according to their own situation, flexibly arrange isolated fitness actions for a certain part of the muscle (such as rope chest clamping, heel lifting, arm bend lifting, side flat lifting, triceps down pressure, sitting rowing, dumbbell shrugging... ）
04
The most critical, basic compound fitness action
Since the importance of compound movements has been mentioned above, let's talk about the basic and core composite fitness actions that must be practiced in fitness training.
They have squats (mainly stimulating the lower limb hip and leg muscles), hard pulling (stimulating the strengthening of the back muscles, glute muscles, hamstrings, etc.), pull-ups (mainly stimulating the back muscles, arm muscles, etc.), bench press (mainly stimulating the chest muscles, arm muscles), over-the-head pushing (mainly stimulating the shoulder and arm muscles), and both arms flexion and extension (mainly stimulating the chest, arms, shoulder muscles).
Make sure that you make reasonable arrangements in the training and prefer to practice these movements, which will definitely make the friends get a very good training effect!
05
Fitness process
In daily fitness, a reasonable and complete process is usually: first a low-intensity aerobic warm-up, and then according to their own situation, flexibility training (can be omitted). After the warm-up action set, formal strength training begins.
In strength training, the compound fitness movement is first practiced, and then the isolated fitness movement is practiced, and the strength training is completed. Finally, you can flexibly choose to add some aerobic exercise according to your own situation (you can also omit it).
06
Fitness movement rhythm
In a fitness movement, when lowering the weight, muscle extension, and centrifugal force, it is recommended to control the rhythm slowly, the whole process lasts about 4 seconds, and then pauses at the bottom for 1 second. Then the weight is lifted, the muscles contract, the centripetal force is exerted, the rhythm can be slightly faster, and the whole action process lasts about 2 seconds. Finally, when lifted to the top, pause for 2 seconds.
This cycle of exercises ensures that the muscles are most fully and efficiently exerted in a set of movements, and the most ideal lift is obtained.
07
Practice in the morning vs practice in the evening
Are there many friends who often struggle with this question - whether it is good to work out in the morning or good to work out at night?
In fact, this can be flexibly decided according to your own preferences. Usually, the advantages of morning fitness are: just get up, testosterone levels may be higher, physical fitness is more sufficient, conducive to training and playing. At the same time, after training, the state is better, which can make the next day full of vitality, and has the effect of accelerating metabolism and improving sleep quality.
Evening training can usually help relieve the stress of the day's work. And time is more abundant, and there will be no rush to panic. In addition, there may be fewer people in the gym, and the physical strength and flexibility will be more ideal in the evening.
08
How to improve the difficulty of training
In training, in addition to increasing the weight and training volume, you can also try the following methods to increase the difficulty, give muscles more intense and fresh stimulation, and promote their more efficient growth.
1. Super group training method: Combine 2 training actions into 1 super training group, practice continuously, and do not rest in the middle.
2, decreasing group training method: first under the normal weight, practice a movement to exhaustion; then do not take a break to reduce 30-50% of the weight, continue to practice until exhaustion; thus cycle, until it can not be sustained.
3. Giant group training method: practice 3-5 movements continuously, without resting in the middle of the way, until exhaustion.
4. Pyramid group training method: first from the smaller weight, continue to increase the weight, continuous practice. After you can no longer increase the weight, you will reduce the weight all the way and practice gradually.
09
How many times do you practice each set of movements?
In fitness training, an action is practiced several times per group, which is determined according to different training goals.
If there is a small partner who wants to improve their maximum strength, then it is recommended to use 80-100% of the maximum negative weight for each group of actions, practice 1-3 times, and rest for 3-5 minutes between groups.
If it is to improve the overall muscle strength, then it is recommended to choose a maximum weight of 70-100%, 1-5 times per group, and the group break is also 3-5 minutes.
If it is for efficient muscle gain, then it is recommended to use 60-80% of the maximum negative weight, 6-12 exercises per group, and rest between groups for 30 seconds to 2 minutes.
Finally, if it is to improve endurance, choose a maximum negative weight of 40-60%, practice 12-15 times per group, and rest between groups for 20 seconds to 2 minutes.
10
How to improve step by step and efficiently
In daily fitness, gradually increasing the difficulty of training and strengthening muscle stimulation is essential for rapid and significant muscle gains.
Generally speaking, you can increase the amount of training by increasing the weight, increasing the amount of training (including the number of movements per group, the total number of completed groups), and reducing the interval between groups to ensure that the training is gradual.
In addition, the improvement of their more positive attitudes and perceptions of fitness training, the improvement of the range of movements, the improvement of joint flexibility, and the change of the rhythm of the movements also help to give the muscles more intense and efficient stimulation and harvest more ideal results.