Donglan fitness club-health is an attitude, and we only serve people with quality!
Let's talk about the natural hormonal "disadvantage" of girls.
As a girl, you may often worry about muscle problems, but in fact, women have a hormonal disadvantage in muscle exercise. Hormone levels can affect the state of muscles. Testosterone is a male hormone, which plays an important role in muscle growth. Testosterone can promote protein synthesis and inhibit protein decomposition.
Therefore, even individuals who don't like sports, men will be stronger than women. Muscle training will further stimulate the secretion of testosterone, but this stimulating effect is not obvious in women, so it is more difficult for girls to practice muscles than men in terms of congenital conditions.
Choice of acquired exercise mode
If you insist that you are born with strong androgen, how can you break without hormonal disadvantage? In addition to hormones, the key to muscle training is a very important factor, that is, the choice of exercise mode.
If you want to increase muscle, you must develop fast muscle fibers. During repeated low-intensity exercise and fixed posture activities, fast muscle fibers are hardly mobilized. For example, women's favorite running (especially long-distance running) or cycling, slow muscle fibers will gradually increase, but the main force of muscle increase-fast muscle fibers will not increase significantly, or even shrink.
I am a girl. I like retraining. Will I have big muscles?
Even girls who like weight training and strength training in the gym can reduce the effect of muscle growth by adjusting the exercise details. In muscle training, 1RM is often used to represent the maximum weight that a person can lift at a time. The closer to 1RM, the more beneficial it is to exercise muscles, while the lighter weight (such as less than 65% 1RM) is not enough to build muscles.
The number of repetitions in each group is also important. Moderate repetition frequency (6- 12) is the most beneficial to build strong muscles, while if the repetition frequency exceeds 15, the effect of building muscles will be weakened. Therefore, girls can choose a weight-bearing training method with light weight but many repetitions, so that it is not easy to become a muscle girl.
Relationship between rest time and muscle growth in training
No matter what kind of exercise is adopted, everyone needs to rest their muscles after finishing a group of exercises, and this rest time has a great influence on muscle growth. If the rest time is divided into three types: short (less than 30 seconds), medium (30-90 seconds) and long (more than 90 seconds), then the rest time of medium length is most beneficial to the development of fast muscle fibers. In this case, muscles can not only recover from fatigue, but also all kinds of muscles.
Girls who don't want to practice muscles should take a long rest to allow enough time for the metabolites that are beneficial to muscle growth to degrade, thus alleviating the effect of muscle growth.
The repetition frequency of movements during exercise will also determine whether muscles are enlarged.
The faster the action frequency, the easier it is to cause muscle ischemia and hypoxia, both of which can promote muscle development. Therefore, girls who don't want to grow muscles should control the repetition frequency of movements at a low level when exercising, so as to keep the muscles in a good oxygen supply state.