More women yearn for such body shape and posture 👇👇👇
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But do you really know about women's fitness?
1. Should girls' training be different from boys'?
Girls' body structure, hormone environment, and body shape goals are obviously different from boys', so should girls' training methods be different from boys'?
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Anatomically: Girls and boys have almost the same musculoskeletal system. Both boys and girls have 206 bones and about 640 muscles (320 pairs). The structure and function of the musculoskeletal system of men and women are almost identical, and girls can also do the training actions that boys can do.
From the perspective of fitness purpose: Most women exercise to reduce fat or shape. The most effective fat reduction training method is strength training plus aerobic. For shaping, it is actually to maintain a certain muscle content while reducing fat, so strength training is more important. Strength training can improve the basic metabolic rate of the body and make the body burn fat more efficiently. High intensity, heavy weight strength training can also stimulate muscles, so that muscles can maintain certain dimensions and clear muscle lines.
In terms of muscle growth: Many girls worry that strength training will make their muscles too thick. In fact, this worry is unnecessary. Muscle growth is inseparable from androgen. Muscle growth is not so easy. The androgen level of girls is about 20 times lower than that of boys, so it is difficult to grow muscles.
2. Why do women always feel stronger when they exercise?
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Many girls feel their muscles are strong after strength training? In fact, most of the time, it is because the muscles are stimulated, congested and edematous at the beginning of strength training, which does not really grow muscles, and will dissipate after 2-3 weeks.
Or do girls become stronger instead of becoming slim after strength training? This is often due to poor diet control and too much intake. Most of the time, girls who have just started strength training will automatically increase their appetite and eat more. They often eat more calories than the training consumes. Remember, it is not lifting iron that makes women strong, it is cake that makes women strong.
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In short, girls' training methods are not particularly different from boys'. The most effective training method for reducing fat and shaping is strength training plus aerobics. Don't believe it, just look at the training methods of Victoria Secret models that many girls envy.
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3. Is female physiological period suitable for training?
Some women are prone to physical fatigue during the physiological period. Even if they choose not to train during the physiological period, as long as they usually adhere to training and healthy diet, their body shape will not deteriorate due to a few days of rest.
Some women have no special reaction during their physiological period, so they can certainly train. During the Olympic Games, women athletes can still compete during their physiological period, can't they?
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4. Attention should be paid to exercise during female physiological period ：
1. Avoid raising the pelvic cavity beyond the head. If the pelvic cavity is raised too high, for example, the handstand posture may cause menstrual blood reflux, bringing bacteria into the pelvic cavity, causing infection, which should be avoided as far as possible;
2. Avoid over tightening the abdominal muscles and squeezing the pelvic cavity;
3. Try to avoid high-intensity training, such as heavy pulling, squatting, etc., and choose more comfortable sports, such as fast walking, jogging, badminton, etc;
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Some women have dysmenorrhea. If there is a cause of dysmenorrhea, excessive exercise should be avoided in the physiological period; If it is dysmenorrhea without clear pathological factors, in fact, after proper exercise, you will feel that exercise can distract your attention, keep your body unblocked, and feel that dysmenorrhea has been alleviated.
Of course, whether to exercise during the physiological period is your own decision. You should learn to listen to your body, not force it.
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5. Can women's favorite yoga lose weight?
The basic principle of losing weight is that the calories consumed are more than the calories consumed. Yoga is a kind of exercise, which can consume calories and certainly help lose weight. However, yoga is generally a relatively soothing exercise, and it consumes less calories per unit time than full height exercise, so the weight loss effect is not the highest.
Don't hope that practicing yoga for half an hour every day can help you lose 1-2 jin every week. But yoga can help you form the habit of exercise. Many people begin to take exercise through yoga and gradually transition to other training methods. In addition, yoga can relieve stress and help you reduce the stress hormones that make people fat, thus helping to lose weight.
In short, yoga is a very good exercise to relieve pressure and help lose weight. However, to achieve a better effect of weight loss, other more intensive exercises and healthy diet should be supplemented.
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6. How do women lose fat without losing their breasts?
Many girls may encounter such troubles that their weight has been reduced, but their proud breasts have also shrunk. How to reduce fat without reducing chest?
A woman's chest is roughly composed of the underlying muscles and the breast tissue covering the pectoral muscles. Breast tissue is mostly composed of fat. Fat reduction is just systemic. It is difficult to ensure that breast fat is not reduced at the same time when the worship meat behind the arm or abdominal fat is reduced through exercise and diet control. Therefore, chest shrinkage is inevitable during fat reduction.
It is difficult to reduce fat without reducing chest, and the following points can effectively reduce chest shrinkage:
a. Don't control your diet too much. During fat reduction, the calorie intake is less than the calorie consumption, resulting in a calorie gap. It is recommended that the daily calorie gap should not be too large. If you diet too much, you will lose too much fat, and your chest will shrink greatly;
b. Maintain adequate protein intake and high-quality fat intake. To reduce fat is not to eat fat, but to eat an appropriate amount of fat, especially high-quality fat, such as nuts;
c. Do strength training. The breast tissue may shrink, but the pectoral muscle under the breast tissue can be appropriately enlarged and proliferated through the stimulation of strength training to make the chest more straight;
To sum up, the above points can effectively prevent the chest from shrinking too much, so feel free to reduce fat.
Note: The above is a column on Women's Health written by myself, and reprinting requires consent!
