The weight choice of girls bench press is determined according to their own strength level. Under a certain weight, the maximum number of bench presses that a trainer can do continuously is called RM.
The lifting weight is most suitable for lifting the maximum muscle strength: under this weight, the maximum number of bench presses that a trainer can do continuously is 1-4, that is, 1-4RM. This weight is very heavy, suitable for fitness veterans, and it is not recommended for novices to practice.
The weight of classic training is suitable for improving the weight of muscle volume and strength: under this weight, the maximum number of bench presses that the trainer can do continuously is 6- 12, that is, 6- 12RM. This is the most classic and universal weight, and it is also the weight used by most people. The difficulty is moderate and the effect is remarkable. However, due to the lack of testosterone, it is difficult for girls to build muscles.
The most suitable weight for beginners is the weight to improve muscle endurance: at this weight, the maximum number of bench presses that a trainer can do continuously is 16-20, which is 16-20RM. This weight is very suitable for beginners to practice. Under this weight, you can gradually cultivate correct posture and action control and gradually enhance your strength.
How many times do girls do bench presses? Generally, girls do 3-8 groups of bench presses a day, each group is 8- 12. Beginners can do 5 groups, 5 in each group, and the rest time between groups is 30-60 seconds. The specific number of people and groups can be increased or decreased according to individual circumstances. The greater the weight, the less you do.
Girls do bench presses every few days. Girls usually do bench presses once every three days, and don't practice for more than a week.
After muscle training, you need a period of rest and recovery to strengthen your muscles. If you don't have enough rest, your muscles will weaken instead. The chest muscles of bench press generally need 72 hours of rest, so bench press can only be done once every three days.
In addition, the body is intelligent and the muscles are useful and useless. If you don't train for a long time, your body will think that you don't need so many muscles, and your muscles will shrink. If you don't train for too long, the training effect will be greatly reduced. So it is generally best not to train for more than a week.
The standard action of bench press for girls is 1. Lie on your back on the bench, with your head, back and buttocks attached to the bench surface, your legs will naturally separate and your feet will naturally land. Hold the lever with both hands forehand, that is, the thumbs are opposite, and the distance between the hands is slightly wider than the shoulders.
2. Remove the barbell from the bench press and straighten your arm so that the barbell is directly above the clavicle. Sink your shoulders and tighten your shoulder blades.
3. Use strength to control the barbell to descend slowly, touch the chest slightly lower than * * *, and then push the barbell upward. Know whether the elbow is straight or just slightly bent.
4. Repeat the third step.
As one of the three major weightlifting events, bench press is deeply loved by fitness people. Not only boys but also many girls have joined the army of bench press training. However, after all, the strength of girls and boys is different, so how much do girls generally bench press?
The advantages of doing bench press for girls help to lose weight. Bench press can improve muscles well, thus increasing basal metabolism, increasing daily calorie consumption and helping to lose weight.
Prevent sagging * * * Through bench press training, you can effectively enhance the strength of chest muscles, help to fix and support * * *, prevent sagging, make * * * more compact and straight, and make your chest look better.
Strengthening strength Through bench press training, the chest can be fully strengthened, thus enhancing the strength of the chest and making the body stronger.