The answer is no problem.
Although there may be some disparity in strength between men and women, you can lose weight and practice the same movements as men to help you shape a tight figure.
Many women have been afraid to go near the equipment area because there is an idea in their minds: I can't practice myself as a man!
In fact, you may think too much.
Because when we are training, the difference of testosterone secretion between men and women also plays a vital role. The testosterone content of adult males is generally 14~25.4nmol/L, and that of females is generally 1.3~2.8nmol/L, so the testosterone level of females will not exceed that of males.
In addition, the proportion of fast muscle and slow muscle in male and female body muscles is also different. Compared with women, the proportion of fast muscles is naturally larger, while the proportion of slow muscles is larger in women. Fast muscles are mainly responsible for increasing strength and dimension, while slow muscles are responsible for increasing endurance, so men tend to bear more weight and gain muscles faster than women.
Therefore, of course, women should also do strength training, because a good figure can not be trained by doing aerobic exercise, but by ironing. People shouldn't worry about becoming King Kong Barbie, because it's as naive as many men are afraid of becoming Schwarzenegger.
In fact, many women are pushing the iron, not becoming the so-called "King Kong Barbie", but making their bodies look rougher, healthier and more moving.
Let's share the following: How do female fitness novices carry out the first training plan?
Our recommended plan is to do push-pull squat training. The advantage of this arrangement is that you can train three parts (chest, shoulders and triceps brachii) on the same day.
In addition, in the actual fitness, many people may only practice 2-3 times a week, or even less, so it is easy to miss a certain part of the training.
This is also the reason why push, pull and squat training is more suitable for beginners, because you can make good use of every opportunity to go to the gym and get more comprehensive training.
Next, I recommend the specific actions of pushing, pulling and squatting training suitable for women's training.
Push the sun: the main muscle groups are pectoral muscle, triceps brachii and deltoid muscle middle bundle (shoulder)
Action arrangement:
Sitting posture apparatus chest push:
Push 8- 12 times for each group with the weight of 15 times, and complete 3 groups.
Start with the weight that can be pushed for 20 times, warm up two groups for 20 times, and then formally warm up three groups.
Action points: first, adjust the seat of the instrument to a suitable height, so that the height of the handle is consistent with the height of the upper edge of the chest, and then adjust the weight to suit yourself.
Sit in a chair, with your head, upper back and hips close to the backrest, hold your chest and abdomen, look straight ahead, grab the handle with both hands, and then push the weight forward from your chest hard, and keep the peak contraction at 0.5- 1 second when it reaches the peak. Be careful not to completely straighten your elbow at the peak, so as not to damage your elbow. Then slowly retract, and pay attention to the stimulation of chest muscles caused by resistance during retraction.
This action is very simple, but there are a few points that need attention.
1. When doing the action, the trunk is still. Avoid using other parts of the body to help the chest muscles stabilize their strength. If you find that you can't push it, remember to lower the counterweight, but don't let your body lean up to help.
2. When pushing forward, don't completely straighten your arm, pay attention to protect your elbow joint, and slowly control your movements when retracting. Don't strain your muscles because of the inertia of the handle, and retract your elbow just beyond or parallel to your body.
3. Pay attention to the degree of completion of the action, and don't start recycling until it is completely straightened. Usually it's almost used up, so I can't push it. You can reduce the number but don't deform the action.
4. Pay attention to push with chest strength instead of arm strength. The correct stress process should be that the pectoral muscle force is transmitted to the arm, and the arm does not participate in the stress. If you feel pain in your forearm, try not to hold it too tightly. You can push it with your palm, which can reduce the leverage of your forearm.
You can also stimulate the target muscle group by adjusting the height of the seat.
The routine training method is mainly to stimulate the middle part of pectoralis major. If the seat is raised, it will stimulate the lower part of pectoralis major more, and if the seat is lowered, it will stimulate the upper part of pectoralis major more.
Tilt dumbbell bench press upwards:
Similarly, choose the weight that can push 15 times (4-6 kg dumbbell is enough), and push 8- 12 times to make 3 groups.
First, lie flat on the inclined stool, chest out, shoulders down, and hold the dumbbell in the opposite direction with both hands, so that the dumbbell can be retracted parabolically. When lifting dumbbells, it is not necessary to let the dumbbells collide for 0.5- 1 sec, and then slowly fall to the initial position until the elbows are parallel to the ground or slightly lower, and the forearms should always be perpendicular to the ground.
8- 12 times in each group, and do 3 groups.
Smith bench press:
You can start with the empty bar, which is also very heavy, and then try to do barbell bench press when the strength goes up.
Push 8- 12 times in each group, and do 3 groups.
First lie flat on the bench, keep your legs on both sides of the bench to tighten your shoulder blades, then tighten the lever with your hands to keep your wrists and forearms vertical to the ground. Then push the bar up so that the barbell is in the front and upper part of the chest. Be careful not to lock the elbow joint at the apex. After staying for 0.5- 1 sec, slowly lower the crossbar, and then proceed again.
Dumbbell push:
To practice the toe and center beam of the shoulder, beginners choose 2-6kg dumbbells, and each group pushes 8- 12 times to make 3 groups.
Keep sitting posture, hold your chest straight back on the cushion, hold the dumbbell with both hands and push it towards the back of your head. When pushing to the highest point, keep your elbow pressing the deltoid inward. When putting down the dumbbell, move as slowly as possible and keep your hands perpendicular to the ground. When putting down the dumbbell, keep your hands as far away from your shoulders as possible.
Rope down:
Practice triceps brachii (tighten your arms and eliminate meat worship)
Select the weight that can be pulled down 15 times, and do 8- 12 times for each group and 3 groups.
First, adjust the rope to the highest height, choose the appropriate weight, hold the rope handle with both hands, keep the back straight, and keep your feet shoulder-width or slightly narrow. Then, the triceps exert force to pull the rope down, keep the arm straight and don't lock it. Shrinkage peak 1-2 seconds, and repeat the action again.
When doing the action, try to do the complete action. During the movement, the big arm clamps the body to keep the body stable and try not to shake.
There is a trick to share with you: when pulling the rope down to the peak, do another action of pulling the rope with both hands to break it outwards, so that the palm is facing down, which will further stimulate the contraction of the triceps brachii. You can try it next time.
Larry: The main training muscles are the back muscles, biceps brachii and posterior deltoid (behind the shoulders).
High drop-down list:
Pull down 8-15 times the weight of12 times and make 3 groups.
Action points: Don't hold your arms too tightly, or your forearms will be sore and weak. Keep your back straight all the time, don't shrug your shoulders, learn to start your shoulder blades to drive your arms to pull back (focusing on your elbows), and learn to feel the stimulation of your back muscles.
This feeling is not easy to find, but you have to try again and again. This is the process of understanding your body.
First, sit on the training stool, hold your chest out, keep your hands wide, keep your elbows straight but don't lock them, keep your wrists straight, tighten your shoulder blades, keep your forearms vertical to the ground, and use your latissimus dorsi to drive your arms to pull the bar straight down above the clavicle chest. The latissimus dorsi controls your arm and slowly retracts the bar.
Rowing equipment:
Select the weight that can be discharged 15 times, do 8- 12 times, and do 3 groups.
Action points: Keep your feet firmly on the pedal, bend your knees slightly, keep your back straight, pull the handle with both hands, so that the elbow can be clamped inward as far as possible, then pull the instrument, and pull the handle to the abdomen as slowly as possible when bouncing back, which can increase the stimulation to your back.
Keep sitting posture, hold your chest out, keep your feet firmly on the pedal and bend your legs naturally, which can reduce the pressure on your knees and avoid knee injuries. Keep your body relatively stable when pulling. You can lean back a little, but not too much. Feel the force on your back every time you pull. You can pull it down to make a horizontal version, pull your hand to the abdomen to keep the peak contraction, and then slowly withdraw it.
Double-arm dumbbell rowing:
Select 4-6kg dumbbells, 8- 12 times in each group, and do 3 groups.
Keep your upper body leaning forward about 45 degrees and let your legs bend slightly. Hold the dumbbell in both hands and put it under your body, hold your head up and chest out, and use the strength of your back to drive your arm to lift the dumbbell to your sides. Keep your body stable all the way. When reaching the highest point, keep the peak contraction 1-2 seconds, and then slowly put it in the starting position.
Bent dumbbell bird:
After training deltoid muscle, each group is 8- 12 times, and do 3 groups.
Grasp the dumbbells with both hands and put them at your sides. Keep your legs shoulder-width apart, tuck in your abdomen, hold out your chest, and bend forward. Then the deltoid muscle drives your arm to lift the dumbbell to shoulder height. The big arm is in a straight line with your shoulder, feel the peak contraction, and then slowly descend to the starting position. Be careful not to shake your body all the time.
Dumbbell bending:
Choose 2-4kg dumbbells, do 8- 12 times in each group, and do 3 groups.
Pay attention to keep your body stable and don't shake. In the process of bending down, the big arm is always fixed. When you put it down, slowly control the dumbbell and feel centrifugal contraction.
Squat day: The main training muscles are quadriceps femoris in the front of thigh, biceps femoris in the back of thigh and hip muscles.
Dumbbell squat:
Exercise quadriceps femoris and gluteus muscles in front of thigh, and choose 6- 12kg dumbbells. Do 8- 12 times in each group, and do 3 groups.
Hold the dumbbell bell head with the palm of your hand, then slowly squat down until the thigh is slightly lower than the knee joint, and stay for 1 s, then squat down and repeat the action again.
Each group moved 8- 12 times and made 3 groups.
Smith instrument squat:
First, choose an appropriate weight, and then adjust the position of the crossbar to be lower than the height of the shoulder, with feet separated and shoulder width.
Then hold the barbell tightly with both hands, palm forward, legs straight, body upright, and keep the barbell away from the protective frame upwards. Then take a step forward with your legs until your body leans back slightly, adjust your standing posture so that your knees and toes face forward, then bend your hips and knees and squat down until your thighs are slightly lower than your knees, then stand up with your legs and repeat the action.
Leg flexion and extension:
Select the weight that can complete 8- 12 times, keep it at 0.5- 1 second when reaching the highest point, and then slow down as much as possible when falling, and make 3 groups.
This action is mainly to stimulate quadriceps femoris. Remember to lean back when you do the action. Don't let the upper limbs borrow it. Hook the front pillar pad with your toes outward and hold the handles on both sides with both hands. Lift up quickly, stay at the top for 1-2 seconds, then fall slowly, pay attention to release slowly, and feel the contraction of quadriceps femoris.
Bend over and bend your legs:
Select the weight that can complete 8- 12 times and make 3 groups.
This action is mainly to stimulate the hamstring muscle at the back of the thigh. First, bend down and lie on the leg bender, make sure that your knees are just beyond the end of the prone board, and adjust the appropriate counterweight so that the back of your ankle is just stuck under the rolling pad. Hold the handle with both hands and contract the hamstring muscles at the same time, so that the rolling pad moves towards the buttocks. Keep your torso straight during the action. At the top of the movement, squeeze the hamstring muscle as much as possible to feel full contraction, and then slowly return to the initial position.
Hip bridge:
This action of gluteal bridge can directly stimulate gluteus maximus and help to activate gluteal extensor, which can be said to be a necessary action for hip exercisers.
Similarly, this action looks simple, but it is not enough for you to just lift your ass or push it up with your hips on the ground.
Need to keep in mind: shoulder, hip and knee are three points and one line, which requires all rear chains to exert force.
First, lie on your back on the mat, bend your legs so that your feet stand firmly on the ground and keep breathing naturally. Then, lift your body with your hips so that your shoulders, hips and knees are at three o'clock and one line. Keep your back straight, your abdomen tight, and your shoulder blades close to the ground.
Each group was 8- 12 times, and 3 groups were completed.
Ok, so much for sharing this issue. If you have any way to know, you can leave me a message at the end of the article or write to me directly.
I'm Pop Dong, and I only talk about fitness knowledge that you can understand.