Sports can make women more dynamic
Sports and female body shaping
The female figure is determined by three factors. The first is the genetic factor. The figure of the child is often the copy of the parent. This is natural and man-made cannot be changed. On the other hand, it is a nutritional factor. The superior living conditions make people's height levels much higher than before. Another important factor is sports. Exercise is the most healthy way we can participate in shaping our body.
Regular exercise is good
People who exercise regularly seem particularly spiritual, because exercise can make women's muscles compact, well-balanced, and well-distributed. The beauty of a woman is not thin, but it has a perfect body curve. The tightened area is tightened and the protruding area is protruding.
The fact that women stay in shape depends on three aspects.
First, adhere to aerobic exercise, and use more fat to keep the weight within a reasonable range. This is the basis for achieving a good figure through exercise.
The second is to practice strength, by pulling rubber bands, lifting dumbbells and other resistance exercises, back bridge, abdominal bridge, side bridge exercises, so that the muscles are more compact and enhance joint stability. Helps to prevent the degenerative changes of muscles and joints, such as: prevention of cervical spondylosis, lumbar shoulder and disc protrusion, lower back pain and traumatic osteoarthritis, etc.
The third is to do more stretching exercises. Stretching can lengthen the muscle fibers, reduce the restrictions on joint activity, and increase the flexibility of the body. Let us body language more decent, bigger and more beautiful.
Increasing lean body mass is the key
Appropriate fat accumulation makes women more like women and more attractive. However, excessive fat accumulation will become a burden, not only ruining the body, but also ruining health. Appropriate fat accumulation and proper exercise not only make women healthier but also make women more attractive. As far as aesthetics and health are concerned, the body fat content and body composition of ordinary women should be kept within a certain numerical range, and the ratio should be between 18% and 20% according to international standards.
Body composition is the ratio of lean body mass and fat mass. The weight of muscles, organs, and bones is called lean body mass. Within a certain range, the bigger the lean body mass, the better.
Increasing lean body mass depends mainly on muscle exercises, and muscle growth is most easily achieved. Aerobic exercise and targeted device training are the main ways to increase lean body mass. Among them, aerobic exercise such as running, cycling and swimming, and appropriate resistance such as lifting barbell, yoga and other sports will increase the proportion of lean body mass. With lean body mass, people's basal metabolic rate is high. Regardless of standing, sitting, or other daily movements, they consume more energy than obese people. Such people are more likely to control their weight, and the magnitude and space for weight changes will not be too great.Sports sweat nourish the skin
Sports sweating can not only detoxify, but also increase the secretion of sebaceous glands, which naturally moisturizes the skin. Therefore, the healthiest way to maintain skin is to exercise. In addition, often pat the face, especially the massage-type dry-cleaning face, not only allows the facial muscles to contract, but also make the keratinized skin off, improve the subcutaneous blood circulation, so that the skin is more moist, shiny, compact. In addition, exercise, at the same time, in the daily diet appropriate increase in collagen, B vitamins and vitamin C family intake, help maintain skin elasticity.
In addition, the food should pay attention to meat and vegetables, a simple vegetarian can lead to iron deficiency, so that the face is pale, collagen, iron, vitamins are essential to maintain facial beauty three elements.
Many women are now trying to lose weight in the short-term, using hunger to lose weight, desperately dieting. Do not eat or eat less, although it can achieve good slimming effect in a short period of time, but in the long run, is very detrimental to health.
Starvation has many harmful effects
If there is no proper subcutaneous fat reserve, in addition to often feel cold, it is prone to symptoms such as osteoporosis, sagging of the body and organs, such as gastroptosis and renal prolapse. In addition, it can lead to joint instability, increase the risk of sports injuries, and even affect the hormone secretion and fertility. Some particularly thin female menstrual cycle disorders and pregnancy difficulties, because it is too thin.
The general principle of weight loss is actually to achieve a negative balance of heat energy through more consumption and less intake. If you lose weight, you will lose not only muscles but also bones and organs. Exercise to lose weight can retain lean body mass, lose fat, is the most healthy way without side effects. However, exercise requires a certain amount of time, consumes a lot, and it is not easy to form long-term adherence. Therefore, if women want to have a good body, perseverance is the most important.
Exercise 20 minutes after aerobic exercise
The first 20 minutes of exercise is mainly powered by glycogen. At this time, the most consumed body is glycogen. After 20 minutes, fat is involved in energy supply. Therefore, the longer the exercise time, the more fat is consumed. Of course, in order to make our body shape more perfect and our body healthier, exercise should include different types of exercise programs. For example, there are both aerobic exercise and resistance exercise. The effect of fitness exercise will be better. However, it should be noted that the device training and aerobic exercise should not be scheduled at the same time, or sequentially. The effects of resistance exercise and aerobic exercise interfere with each other, which reduces the value and effect of exercise.
Whole body exercise can achieve local weight loss
If body obesity such as "butterfly sleeves" has already appeared, it is difficult to achieve local weight loss, so we must develop a good habit of persisting in exercise when we are young.
The mainstream research results show that the body's fat is randomly distributed, not what we imagined, "how to reduce where", the whole body exercise can achieve the purpose of local weight loss, the whole body will lose weight naturally thin, but for the local part of the body Exercise can also make loose muscles more compact, contoured and slimmer.
Device training can make local loose muscles compact. If you do not have conditions to practice in a fitness center, you can exercise at any time, anywhere, as long as you master the correct method and use nearby water bottles, books, and other items.
Meals and exercise time are separated
The best time for exercise is at three or four o'clock in the afternoon. Sports Nutrition Science says that one and a half hours after a meal can be exercised and 45 minutes after the end of the exercise.
The purpose of eating is to obtain nutrients. If you just exercise after eating, the blood in the digestive tract is transferred to the limb organs, which is not conducive to digestion.
As soon as the exercise is over, it is eaten, the blood is redistributed, and the blood of the moving organs is transferred to the digestive tract to work. It is prone to digestive diseases, which can lead to indigestion and reduce the efficiency of the digestive tract.
If you can't, you can eat less and don't go hungry to exercise.
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