Text/Xiaobai Advanced Training Camp Xiaobai's boutique, original first release
Multi-muscle, younger, has become the standard in the fitness industry.
Weight loss is an unchanging truth. Whether fat or thin or not, weight loss is the direction that everyone pursues. Half of the people will lose weight as the direction of losing meat, and half will become the bargaining chip for getting younger. . Therefore, aerobic exercise has become the direction that most people are pursuing. In fact, can losing weight really make you younger? There is a kind of strength to gain muscle can also achieve the goal of weight loss and youth, which will last longer than aerobic weight loss.
48 years old Sammi Cheng used to be the goddess of the fat world. She often runs 10 kilometers at night to relieve emotional stress and lose excess fat. Later, she insisted on pushing and pulling with elastic ropes in the gym to get a good figure of 90 kg. Show off your abdominal muscles and right-angled shoulders can not stop the years of beauty. This is the difference between gaining muscle and losing weight: shaping and reducing fat.
Today, Xiaobai will talk about the relationship between muscles and shaping. Through this article, you will get the following dry goods:
1. Why can weight be shaped?
2. How to bear weight to gain muscle?
Why can weight be shaped?
Sammi Cheng’s sexy is the beginning of shaping, shaping needs to reduce the body fat rate under the premise of tightening muscles,To complete the shaping process from weight loss to muscle gain, weight bearing and self-weight are the keys to promoting muscle growth. Self-reliance depends on one's own body weight to perform resistance training to complete the action, which often fails to achieve the double effect brought by weight-bearing.
There are two types of weight-bearing methods: heavy weight and small weight. The main weight of barbell equipment is more than 20 kg. It is heavy weight, and heavy weight can promote the growth of large muscle groups and complete weight loss. Muscle process usually requires more repetitions and fewer sets to complete; while small weights such as dumbbell elastic bands can use muscle contraction to complete muscle growth, usually with fewer repetitions and more sets.
Why is the weight-shaping effect twice that of bare hands? Weight-bearing is the use of external forces to increase one's own weight. Under the premise of anti-gravity, the process of muscle fiber tearing, muscle contraction and re-fusion, and fusion and growth is completed. Enlargement of muscles is the key to weight-bearing shaping.
As we grow older, muscles decrease at a rate of 1% year by year, and the accumulation of muscle loss of fat is the key to the old age. This is the benefit of gaining muscle and becoming younger-anti-aging.
How to bear weight to really gain muscle?
Choose small weight exercise to promote muscle growth, elastic band is the first choice. Elastic band weight-bearing muscle gain is a suitable way for fitness novices. It can increase muscle resistance by pulling the elastic band, enhance muscle power and endurance, and use different pounds of elastic weight to train large muscle groups and small muscle groups, and shape the whole body muscle.
1. Elastic band curling
Elastic band curling is the key to shaping the upper abdominal muscles and vestPractice upper abdominal muscle strength by raising your legs and touching your toes to reduce the remaining fat in the abdomen. Use elastic band resistance to exercise 15 times and repeat 5 sets.
Action essentials
Slowly tighten your abdomen with your waist, exhale and lift up your abdomen, hold your feet slightly upwards Use your abdomen to stretch the elastic band and touch the toes upwards.
Exhale upwards to touch the tummy tuck, feel the soreness of the rolls, stop the tummy for 5 seconds, inhale and keep lying down, feel the tension between the elastic band and the muscles during breathing Resistance to resistance.
2. Elastic band kick
The elastic band kick is a special exercise for training the waist and abdomen cores and 15 repetitive exercises each time. Do 5 sets.
Action essentials
Keep the elastic belt in the middle of the forefoot, flexion between the forefoot and the sole of the foot. Keep your waist and hips parallel to stop for 5 seconds with the back kick, and use the strength of your gluteus maximus to open the elastic rope to feel the gluteal muscles tighten and upturn.
inhale forward and hook the foot to the front of the lower abdomen,Exhale and kick back 15 times to keep the waist and abdomen straight and the hips sore.
3. The elastic band pushes back
The elastic band pushes back is the basic exercise to train the triceps to shake the elbow. For the purpose of the arm, push back 15 times each time and repeat 3 sets.
Action essentials
Lean forward, slightly bend both knees to keep the upper body forward and lean back to the ground with the elastic bands on both sides. Extend the elastic band to maximize the feeling of soreness of triceps.
Pull the elastic band after exhalation and pause for 5 seconds, inhale forward and hook the elbow forward and back to do 15 times, always keep the arm bending motion.
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