Think "sports = weight loss"? Expert: Slim women need to exercise and gain muscle

Slimming people need to exercise and gain muscle. If you want to get rid of obesity, both muscle training and aerobic exercise are important. In fact, for many women, the machine that will surprise them with the need to exercise should be weight loss.

I hope to look better and feel fat and weak. These are the common voices of many women, so more and more people think that "sports = weight loss". As a result, a problem arises now, women with thin figures think that "they are not fat, so they don't need to exercise." Compared with European and American women, there are indeed more thin people. This is probably because the proportion of women with physical quality is not easy to gain weight and is not easy to gain muscle.

These thin women think they don't need to exercise. What will happen after they are in the year after they are in a short period of time? According to research, after the age of 30, the muscle mass of humans will decrease by about 1% each year.

If you do not develop a sports habit, the already small muscle mass will continue to decrease continuously, and it is very likely that it will become a Locomotive Syndrome. There may be obstacles in basic actions such as standing or walking, so the chance of not being able to afford a bed will inevitably increase significantly in the future.

Three principles for growing muscles

Women who are not fat need to do muscle training and cultivate their muscles. However, the more this type of women, the harder they are to grow muscles. Women's muscle mass is not as easy as men's, because male hormones will have a great impact on the process of thickening of the muscles. So, it is said that women with less hormone levels in men still find it difficult to grow muscles even after undergoing muscle training.

When women with this type of body want to increase muscle mass through exercise, it is recommended that it is better to have a deeper understanding of the mechanisms of muscle growth in advance. The three principles introduced next are: although they tend to be professional knowledge, those who want to develop muscle must know.

1. The principle of overloading.

2. The principle of progressiveness.

3. The principle of persistence.

The first item "The principle of overloading" means that the muscles must be given more burden than daily life, so that muscles can grow. For example, an office worker comes with a bag weighing up to three kilograms every day. If he uses 500 grams of horn-pinching arms, he cannot exercise his muscles.

So, even if you walk one more station, you still can't grow muscles if you only walk at the same speed in peace.

The human body, when performing the same action, chooses to complete the action in a more efficient way, and avoids energy consumption as much as possible. So if the burden of exercise is as high as the burden in daily life, or even lower, the muscles will certainly not grow larger. This has led to continuous aerobic exercise, but the strength of the exercise has not increased, and the results are still not visible.

is always a person who rides escalators or elevators. As long as he starts to climb up and down the stairs, he believes that he will develop muscles in no time and his cardiopulmonary function will be improved. But after a while, climbing the stairs becomes what you do every day, and the burden becomes insufficient, so the muscles will not grow any longer.

Secondly, the so-called "principle of progressiveness" means that the burden must be gradually increased so that the muscles will grow. After developing muscle strength, if you exercise with the initial training strength and burden, you will start to feel very relaxed. This shows that both physical strength and muscle strength have been improved, but if you want to achieve better training results, you must increase the strength.

However, there is a point that everyone should pay attention to the risk of injury if the strength is suddenly increased too much. Even so, the increase in strength is too small and cannot meet the principle of progress.

The "principle of sustainability" is the idea that you must continue to exercise to see the results. Sports is not an activity that only once is done, remember to develop habits. So it is also very important to do some exercises that you can enjoy.

Symptoms of subcutaneous fat obesity exercise Lower body muscle training

Hip lift (single foot)

1Lying back and standing up with both knees, resting the single foot on the knee of the other foot. While slowly 4 times, use the back side of the thigh and buttocks muscles to raise the buttocks up.

2 After raising it until the body is in a straight line, then slowly lower your buttocks. Target 20 times × 2 sets. The left and right foot swaps are also performed in the same way.

Armchair single foot squat

1Stand behind the chair with both hands on the back of the chair. Take a big step back and present the forward posture. Make the weight fall on the front.

2Stand the posture of weight falling on the front foot, and take 4 seconds to straighten your knees and raise your waist. Next, take another 4 seconds to return to the action 1 position. Target 20 times × 2 sets. The left and right lesions are switched in the same way.