Do you know how girls keep fit and keep fit? With the development of the times, girls have begun to have the demand for fitness, hoping that they can shape a good figure. I have carefully arranged the knowledge and information about how girls keep fit and get a good figure, hoping to help you.
How to build a good figure for girls' fitness 1 1, with professional sports as the call.
From operators to coaches, they all have sports professional backgrounds. Advanced and diverse fitness equipment will be regularly maintained and updated, and professionally trained coaches will provide physical fitness analysis, exercise prescription, health management and other services for each member. If your demand for fitness is to modify muscle lines and enhance muscle strength, the harder the fitness plan, the more interesting it will be, so this kind of professional gym is the best consideration.
2, in addition to fitness, must be beautiful.
If your' expectation' for the gym is to find a temporary leisure and beautiful space, where you can do beauty care in addition to exercising your bones and muscles, but you don't want to build Arnold-style strong muscles, consider a gym with both fitness and beauty services. These gyms not only provide general cardio-pulmonary training and muscle strength training equipment, but also set up beauty centers, where professional beauticians provide care, shiatsu and even aromatherapy, which can take care of your needs in all directions.
3, muscle strength and fat management at the same time.
Sports science research shows that people's physical function will decline after 30 years old, but after exercise, they can delay aging and enjoy youth again. This is the theoretical basis of clubs that emphasize both medical care and exercise. This form of gym will combine members' physiological and biochemical evaluation, put forward exercise prescriptions, and combine aerobic muscle and weight training with biochemical consultation to achieve the dual purposes of strengthening physical fitness and improving health.
4, fitness can also be leisure.
The last type of gym fitness equipment is mainly aerobic exercise and simple cardio-pulmonary training, and most of them are equipped with swimming pools, which are very suitable for families or couples to come here for leisure and fitness.
How can girls exercise to have a good figure? 2 1. Do girls grow muscles in sports?
Muscles are just made? This will make people who have worked out laugh. Building muscles is not a simple matter. You need a lot of training, a balanced and comprehensive diet, plenty of rest, a little time and a certain intensity of exercise. Women's muscle content is smaller than that of men, so it is more difficult to build muscles. Generally, at the age of 30, muscles begin to relax, and equipment or confrontation training is needed to maintain the state of 25 years old.
2. Congenital hormone "disadvantage"
As a girl, you may often worry about muscle problems, but in fact, women have a hormonal disadvantage in muscle exercise. Hormone level will affect the state of muscle, among which testosterone, the male hormone, is considered to have obvious effect on muscle growth. 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.
3. 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 your muscles, you have to develop fast muscle fibers, which requires high-intensity, heavy-weight, low-frequency and overloaded muscle strength training! However, girls' general sports are low-intensity, low-weight and multi-frequency sports, low-intensity sports and fixed posture activities, and 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.
4, the choice of weight and frequency
In muscle training, RM is often used to indicate the maximum number of repetitions.
There is an important unit you should know, RM (maximum number of repetitions), which you can simply understand as the maximum number of times you can make a weight (the maximum 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.