How do girls avoid practicing "King Kong Barbie" while lifting iron?
Regarding hormone levels, there is no longer a majority. This time, I will talk about the rules that girls should follow in their strength training .
First of all, girls must know that muscles are enlarged, high-intensity, heavy weight, low-frequency, and overloaded muscle strength training. Therefore, in order to pursue good-looking lines, girls should focus on low-intensity, small-weight, and multiple- time exercises. In this way, the fast muscle fibers are not deeply stimulated, so there is no need to worry about large muscle masses.
Then, how is the specific number of trainings, the number of groups, and the weight determined?
We say that girls are better off using more than 15 times of weight , but not too light, MAX recommends that it is best to exhaust 20 times. Note: Repeat 15 times, it is not for you to do a weight 15 times, but this weight, you can only repeat 15 times, we call this weight 15RM in the project.
RM is your single maximum weight in a project .
This also entails a condition that no matter boys or girls, after coming to the gym, you should estimate the maximum weight of each item. In general, the maximum weight of the upper body is that you can only repeat the weight of 3 times plus 2.5 kg. The maximum weight of the lower body is that you can only repeat the weight of 3 times plus 5 kg.
For the purpose of increasing muscle mass, it is done with 75% of the maximum weight, and the number of repetitions is between 8 and 12 times. For girls, it can be done with a maximum weight of about 40%, and at least 15 times.
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