Is barbell suitable for girls? Barbell is very suitable for women's fitness.
Barbell class is a functional course, which can effectively reduce fat and shape. It has a good training effect on muscle endurance, which depends entirely on the control of weight. Colleagues also have a good effect on improving health. Suitable for women without arthropathy, heart disease and physiological period.
Matters needing attention in barbell practice
1, like boxing, wear close-fitting clothes, so as not to affect the movement because of loose clothes, and wear a pair of comfortable soft-soled sports shoes under your feet;
2. Do actions according to the rhythm of music, and take music as the standard of action speed;
3. Don't completely straighten the joints during exercise, give the body a buffer, and the exercise effect will be better;
4. Master the amount of exercise according to your own situation. Don't be too reluctant. If you can't insist, you must stop it in time. Finally, you should do the standard as far as possible according to the requirements, and complete the action with good quality and quantity to avoid injury.
Tips: barbell training adopts standardized training methods and carries out a series of free weight-bearing exercises, which can make trainers gain more sense of * * * from barbell training. More importantly, many women practice together, which can inspire each other, drive each other and compete with each other, reaching the quantity and quality that can not be achieved when practicing alone. When each movement lasts for 3 to 4 minutes, it is really effective for exercising women's endurance.
The first thing to say is that everyone has a different strength base and uses different weights. The training weight of others may not be of reference value to you.
There is a term in fitness that you should know-RM (repeat max), the maximum number of repetitions.
You can simply understand it as the maximum number of times you can make a weight (the number of times you can lift a weight). Take squat as an example. You can only do a squat of 10 with a weight of 20 kg at most, so the weight of your squat of 10RM is 20 kg, or the weight of 20 kg is 10RM for you. This data, like relative weight, is very valuable for training.
Generally speaking, 1-5RM tends to increase absolute strength, 6- 12RM tends to develop muscle volume, and above 15RM is to train muscle endurance.
Many girls are afraid to try lifting weights! For girls, weight 10~ 15RM is more suitable. Of course, you can exercise according to the routine of men's training. No problem. Don't worry about anything. Of course, the premise is to have a good foundation!
Squatting down is hell! Standing is heaven! This sentence is used to describe squat training!
Squat is the most important training in the gym! He can help you exercise your whole body muscle strength!
Many people have a question when doing squat training: how much weight should I choose?
Squat is just a training action! And the weight number is used for training!
How to choose weight and choose multiple weights has a lot to do with your exercise purpose!