In addition to weight loss, there is a need to increase muscle strength, increase strength training, and weight gain can only become fat and ugly? Really not. After a lot of increase in muscle strength, the body becomes better and better.
The benefits of strength training:
1, enhance muscle strength, ease daily work fatigue
Through weight training, women's maximum power load can be increased by 30% to 50%. Not only do they have children, do laundry, and housework can become extraordinarily easy, and doing other activities will not easily cause damage.
2, Burn Body Fat, Accelerate 'Made' Muscle
The American YMCA's Dr. Wayne's study found that women perform 2-3 times a week of weight training twice a week for two months. They can lose 1.6 kg of fat and 'fabricate' nearly 1 kg of muscle. And, acquired through exercise Muscles will continue to burn calories. 500 grams of muscle burn 35 to 50 calories a day. This is not achievable with normal aerobic exercise.
3, Don't worry about excessive masculinity of muscle lines
Because the body's hormone levels that promote muscle growth in women are much lower than those in men, women usually do not get extra burly because of weight training. This is one of the reasons why young women in the United States are keen on strength training.
4, increase bone density, reduce the risk of osteoporosis
Through weight training, the calcium content of female vertebrae can be increased by 13% within a short period of six months. With proper diet, osteoporosis caused by calcium deficiency can be well resisted. Many middle-aged and older women in the United States are keen on weight training. Mainly for this consideration.
Strength training plan
Leg training
1. A speed of 6.5, walk 15 minutes. Awaken the body and enter into sports.
Second, warm-up: empty warm-up, active knee. Action must be stable, back must be upright.
Third, the barbell squat: 3 groups (Note: A standard empty bar is 20 kg, if you really can not resist, do not increase the weight, the three groups are like an empty bar.) Group 1: Empty bar, 12 times, Rest 2 minutes; Group 2: Add 2.5 kilograms to each side, 8 to 12 times, rest for 3 minutes; Group 3: Add 2.5 kilograms to each side, 6 to 10 times.
Fourth, hip bridge - 3 groups. Do 3 groups: To be exhausted, each group finished a rest 2 minutes.
Back training
1. A speed of 6.5, 15 minutes to go. Awaken the body, enter the exercise state.
Second, warm-up (pressure shoulder, lower waist, swivel, chest expansion).
Third, sitting down: 3 groups. Group 1: The lightest weight (that is, the plug inserted in the first cell) more than 20 times, pay attention to the standard of action, very waist. Take a rest for 2 minutes; 2nd group: Light weight (Latch Insert in the second grid) 15 times or more, take a break for 2 minutes; Group 3: Plug in the third grid, 6 - 10 times (if you can't do it, replace it with the second grid to be exhausted).
Fourth, seated rowing - 3 groups. Group 1: The lightest weight, more than 20 times. Take a rest for 2 minutes; Group 2: Light weight, 15 times or more. Take a rest for 2 minutes; Group 3: Plug in the third The number of times is more than 12 times.
