Things often overlooked in women’s fitness

　　“My waist has gotten a lot thicker during the Chinese New Year. Coach, please teach me a few ways to slim down my waist quickly. ”“Coach, what exercises can I do to make my chest muscles and biceps look like yours?" In the gym, I often hear bodybuilders ask coaches like this. To use a vivid metaphor, this is because they only want to practice the "mirror" part, that is, they only want to practice the "mirror" part. exercise Parts that can be seen by others and affect the appearance.

　　In fact, this will only cost you your wife and your troops. for example male Bodybuilders like to work their upper body muscles and chest muscles because it makes them look stronger. However, if the chest muscles are too developed, they will not only pull the shoulders forward, making people have a tendency to hunch, causing an extremely uncoordinated body shape, but also reduce the range of motion of the shoulder joints, increase the pressure on the knee joints, and cause chronic damage to the joint muscles of the lower limbs.

　　female Bodybuilders only care about whether they have lost weight and whether their waist circumference has become smaller. They like to practice aerobic exercise but are afraid of strength training. In fact, moderate strength training has many benefits for women, such as increasing the body's basal metabolic rate and avoiding fat accumulation.

　　When male bodybuilders practice the "mirror" part of the upper body, they might as well add a few tricks to exercise the leg movements of the lower body. This will not only make your body look more symmetrical, but also have unexpected effects on the health of reproductive organs and the enhancement of sexual function. Male squats for shapely figure

　　Power Squat: Stand with your legs spread forward and backward, with your left foot in front and your right foot behind. The distance should be equal to the length of your own legs, your arms should hang naturally, and your upper body should be upright. Action: Squat with both legs at the same time, bend the left leg until the thigh and calf are at right angles, the knee of the right leg touches the ground slightly, and the arms and upper body remain unchanged. Move your legs alternately forward in sequence. Note: You can lift heavy objects with both hands during the movement to increase the difficulty. This action should be done in four groups with both legs alternately, 15 to 20 times in each group.

　　One-leg squat: Stand with your left leg, lift your right leg and place it on a high object (such as a window sill or a chair), with your arms hanging naturally and your upper body upright. Action: Squat down with your left leg, keep your right leg still, and keep your arms and upper body unchanged. Ending action: Stand the left leg upright, keep other parts unchanged, and return to the ready posture. Note: This action is done in groups, with each group doing 12 to 15 times. Do four groups of legs alternately. Can carry heavy objects by hand to increase strength.

　　Women's strength exercises burn fat

　　Dumbbell slimming waist: Prepare a 2 to 3 kilogram dumbbell. Stand with your feet slightly apart, put your right hand on your waist, hold a dumbbell in your left hand and hang naturally, bend your body to the left, hang your left hand as far as possible, and then straighten your body. Repeat this action for 2 groups, 20 times each. Take turns on both sides.

　　Dumbbell exercises: Stand upright, with your feet shoulder-width apart, holding a dumbbell in one hand and the other hand behind your head. Bend your body to the side and lower the dumbbell down the side of your thigh. Then the other side of the waist drives the body to bend to the other side.