Girls lose weight how to strength training
Girls lose weight how to strength training, we all know that adhere to the exercise on human health is very favorable, but also to achieve the effect of weight loss, many women are in order to lose weight to have a more perfect body, but also will be strength training, then girls lose weight how to strength training?
girls lose weight how to strength training 11, deep squat
Stand with your feet slightly wider than your shoulders. You can judge your own natural standing distance by jumping up and down in place, and stand a little wider than that in the deep squat. When squatting, keep your back straight, tighten your belly, and let your buttocks rise a little from the side. When you get up from the bottom, the center of gravity is slightly backward, and the knees and hips are open; the knees should not be internally buckled, and the direction of the toes is the same.
2. Bench Press
Keep your eyes level on the bench press bar. While gripping the bar, imagine yourself breaking it with force, which brings your elbows closer to your body and puts your shoulder joints and latissimus dorsi muscles in a state of power, making it more stable to complete the entire bench press.
The natural grip distance needs to be decided according to the physiological structure of different people, theoretically 1.6 times the shoulder width is the best state, usually a little wider than the shoulder on the line. Sink your shoulders and lower the barbell, keeping your head close to the bench and your arms at a comfortable angle to your body, until the barbell touches your chest and your forearms are at 90 degrees to the floor.
Why should women do strength training to lose weight?
1. While cardio can help you lose weight or drop the scale quickly, strength training can give you a tighter body, correct your posture, and optimize your firing patterns. If you want to have a well-proportioned line, strength training must be a program you can't avoid on your training path; and for those who want to lose weight, after a lot of strength training, you will continue to consume extra calories and boost your metabolism level for hours or even days afterwards.
2. As your muscle mass increases, your metabolism will also boost faster and faster, which will help you burn more calories every day. In general, for every extra pound of muscle, you can burn 35 to 50 more calories per day. Even the simplest strength training can affect fat 'oxidation and energy expenditure.
3. As a great stress reliever, researchers have also found that those who strength train regularly tend to be better able to vent, which relieves stress. Compared to those who don't exercise, they are more resistant to stress.
girls lose weight how to strength training 2A dumbbell is still the preferred method of exercise upper body strength, it is best to prepare two different weight dumbbells, heavier dumbbells can be used to do targeted arm strength training, such as a group of 20 flat, or a group of 20 side lifts, every day to practice a six to seven groups; lighter dumbbells can be used to do a bit of warming up or stretching at any time. The first thing you need to do is to get a good grip on your body.
Second, pull-ups are also very simple and practical way to exercise the upper body strength, you can plan to do three to four groups per day, each group to do 10-20, according to the number of their own can afford to adjust, it is important to note that both hands are best to hang vertically on the bar, do the pull-ups the best chin over the bar, as far as possible do not rely on the strength of the lower body popping by the power of the arms.
Third, lying down and lifting the barbell can exercise upper body strength and pectoral muscles at the same time, move the barbell to the chest directly above, and then hold the barbell with both hands and lift it vertically, according to their own situation to arrange the weight of the barbell, the number of times the weight lifting and the number of groups, the effect is very obvious.
Fourth, do push-ups can also exercise the upper body strength, this does not require props, anytime, anywhere can be carried out, when you have time to do a few, need to pay attention to is the floor is too hard may be injured to the palms, so you can if possible try to avoid the rough concrete floor, choose the plank floor, grass or rubber floor.
Fifth, you can usually play a sandbag, learn a boxing or sparring exercises, can effectively exercise the upper limb strength, improve the explosive force and flexibility of the upper limb.
Six, with the tension rope to exercise the upper body strength, the tension rope will be fixed at one end, and then one arm alternately pulling exercise, or the tension rope will be fixed in the middle of the arms at the same time pulling exercise, the simplest way is to pull the rope in the middle of the foot firmly stepped on, and then both hands to pull up the exercise.
Seven, folding arm bar is also a good way to exercise the strength of the arms, choose their own weight of the arm bar, it will be held in front of the chest with both hands flat, and then hands hands at the same time downward folding, hands to the middle of the close, and then slowly to the sides of the unfolding, according to the design to do the number of and the number of groups, need to pay attention to is that we must be completely unfolded before letting go, or else it is easy to be bouncing injuries.
eight, double bar arm flexion is also a very good way to exercise the upper body strength, will hold the bar with both hands, two arms support on the bar, the whole body and the bar perpendicular to the elbows slowly bent, so that the body gradually down to the lowest position, and then slowly and forcefully up to the restoration. Be sure to pay attention to, slowly bending, and then slowly straighten, do not suddenly speed up, may lead to slip.
The most effective way for girls to lose weight
1, jogging
Jogging is a very common type of aerobic exercise, the pressure in the jogging can be completely released, and body fat and calories can be consumed. The jogging is a very common aerobic exercise, in which the stress can be completely released, and the body fat and calories can be consumed. In addition, the intensity of the jogging is not great, for women's physical requirements are not very high, so jogging is very suitable as a means of losing weight.
2, rope skipping
People in the process of rope skipping the whole body will keep jumping, and the muscles are in a state of tautness, the faster the speed of rope skipping fat burning speed is also faster, I hope that we adhere to the rope skipping a period of time every day, a long time to slim down the effect of the obvious.
3, cycling
Women's weight loss is another way to ride a bike, which is very familiar with a green way to travel, we found that cycling enthusiasts are very good, that cycling process fat can be fully combusted, so the bike is a good exercise! The first thing you need to do is to get rid of the weight of your body.
4, dancing
Dancing square dance is also a very good way to lose weight, the process of dancing the whole body muscles can get good exercise, but also increase the flexibility of the body, and ultimately is able to see a good slimming effect.
5, sit-ups
Sit-ups are also a very simple weight loss exercise in life, every day insist on doing sit-ups if the accumulation of abdominal fat can be removed, if you have been adhering to do so, you may see the waistline.