We often hear that girls refuse to exercise because "I am afraid of exercising muscles, it is very difficult to see!" Girls become "muscle women" This has become a problem that plagues girls, but is it really like this? Let Xiaobian crack this fitness rumor for you!
1. Will girls grow muscles when they exercise?
Is the muscle just free to practice? This will make the fitness people laugh, and it is not a simple matter to train the muscles. It requires a lot of training, a balanced diet and ample rest, and it takes a little time and maintains a certain intensity of exercise. Women's muscle content is smaller than that of men, and it is more difficult to train muscles. Generally, 30-year-old muscles begin to relax, and they need to pass the equipment or confrontation training to maintain the state of 25 years old.
2, congenital hormone "inferior"
As a girl, you may often worry about muscle problems, but in fact women have a hormonal disadvantage in muscle exercise. Hormone levels affect muscle status, and the androgen testosterone is thought to have a significant effect on muscle growth. Therefore, even for individuals who do not like sports, men will be stronger than women. Muscle training also further stimulates the secretion of testosterone, but this stimulating effect is not obvious in women, so from the congenital condition, girls even more difficult to practice even if they want to practice muscle.
3. The choice of the day after tomorrow
If you say that you are born with strong male hormones, how can you break through the hormone disadvantage? The key to practicing muscle is a very important factor in addition to hormones, which is the choice of exercise.
If you want muscle enlargement, you must develop fast muscle fiber growth. You need high strength, heavy weight, low frequency, and overload muscle strength training! The general movements of girls are low-intensity, small weight, multiple times of practice, low-intensity exercises and fixed posture activities, and fast muscle fibers are hardly mobilized. For example, in women's favorite running (especially long-distance running) or cycling, slow muscle fibers will gradually increase, but the main muscles of the muscles that increase muscle strength will not increase significantly, or even shrink.
4, the choice of weight and number of times
In muscle training, RM is often used to represent the maximum number of repetitions.
There is an important unit here. You have to know, RM (Repeat Max), the maximum number of repetitions, you can simply understand the number of times you can do at most one weight (how many times you lift a weight). In the case of squats, you can only do 10 squats with a weight of 20 pounds, then your deep 10RM weight is 20 pounds, or 20 pounds is 10RM for you. This data is like relative weight and is very valuable for training.
For girls, the weight of 10~15RM is the most suitable. Of course, you can exercise according to the men's training routine. There is nothing wrong with it. Don't worry about anything. Of course, the premise is to have a good foundation!
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