Women’s fitness tips

The most efficient technique for women's fitness is never to follow the trend of practicing 100 clam poses and running 5 kilometers a day to brush fat. Instead, it is to first break away from the gender stereotype training logic of "women must train their breasts, buttocks, and waistcoat lines." Prioritize adapting to their own physiological characteristics and grasp the basics. You don't need to spend an hour or two in the gym every day to get visible results and avoid 90% of fitness injuries.

Two years ago, I took care of a young girl who had just graduated. She had been practicing for three months following the video of an Internet celebrity. Instead of raising her hips, her waist became lumbar protrusion. After asking, I found out that she was born with a large lumbosacral angle. The narrow-grip deadlift that Internet celebrities often recommended was a high-risk movement for her. She also gritted her teeth and added weight every time. I also want to remind everyone that all the "must-practice moves" mentioned by others must first match your own physical conditions. Nothing is suitable for everyone.

For example, many people are confused about whether they can exercise during menstruation. There are currently two views in the sports medicine community: one group believes that you should completely rest for three days before menstruation to avoid pelvic congestion and aggravation of dysmenorrhea.； Another school of thought believes that low-intensity activities can promote blood circulation and relieve the feeling of bloating. My own feeling is that if you are in pain so much that you have trouble getting out of bed, just lie down and drink hot water, don’t hold on ； If it is just a slight bloating, you can do about 15 minutes of hip stretching and abdominal breathing. I had a student before who suffered from primary dysmenorrhea and insisted on doing low-intensity stretching during menstruation for half a year. The pain was so bad that the number of times he took ibuprofen was reduced by half. However, if you have problems such as adenomyosis or endometriosis, don't do it blindly. The most important thing is to follow the doctor's advice.

At this point, I have to mention what many girls are most afraid of: "Strength training will make your legs thicker." Now there is a fierce quarrel on the Internet. One side says that as long as you train your legs, your legs will be thicker, and the other side says that it is impossible for girls with low testosterone to get thicker legs. In fact, it’s really not that absolute. I have a sister with a pear-shaped figure. She never relaxed her hamstrings when she started doing deadlifts and lunges. After two months of training, her leg circumference increased by 2cm. She cried and said that she would never do strength training again. Later, I asked her to foam roll for 10 minutes after each practice. The protein intake was controlled at about 1.6g per kilogram of body weight. Don’t eat too much. In the third month, her leg circumference dropped back to the original number, and her buttocks also tilted a little. To put it bluntly, whether your legs are thick or not depends on whether you have relaxed enough, whether you have kept up with your diet, and your natural muscle type. Don’t kill all strength training at once. After all, as your muscle mass increases, your basal metabolism will also increase. To put it bluntly, if you lie down and use your phone all day, you will automatically burn more calories than others, and you will not gain weight easily if you eat hot pot occasionally. How can you find this good thing?

Oh, by the way, in fact, you don’t have to apply for a fitness card worth thousands to be effective. Many fragmented small habits are much more effective than your 2 hours of sudden training on weekends. For example, when you are sitting at your workstation, consciously tighten your core every 40 minutes and do 3 sets of sitting postures to lift the anus. Don’t underestimate this action. If you persist for two months, you will find that your belly does not drop as much, and even postpartum urinary leakage will be relieved a lot. ； When drying your hair or brushing your teeth, you can stand on one leg, which can not only improve your balance, but also quietly train your core. Now I always stand on one leg when brushing my teeth. Last month, my core score in the physical test was more than 20 points higher than before.

Everyone has been arguing for several years about whether to do fasting aerobics or not. I also tried it myself for half a year. At first, I got up every morning and climbed stairs for 30 minutes, and my body fat dropped by 3 points. However, my aunt postponed it for 10 days. Later, I changed it to eating half a banana to cushion myself after get off work in the afternoon, and then climbed stairs for 30 minutes. My body fat still dropped, and my aunt returned to normal. However, I have a friend with a relatively large base. He climbed stairs on an empty stomach for three months and lost 5 points of body fat. There are no problems. So this really depends on the individual's metabolic level and body tolerance. Don't copy other people's work. What suits you is the best.

Oh yes, let me fill in the pitfalls that many people have stepped on: don’t believe the local fat reduction nonsense about “losing belly in 7 days” and “building a vest line in 10 days”. Fat is lost all over the body. If you can’t reduce body fat by just doing abdominal crunches, the fat on your belly will still be there. But local body shaping is really useful. When my body fat was 22%, my waist circumference was 70cm. Later, I didn’t apply any fat, so I practiced dead insect pose and abdominal breathing for 10 minutes every day. After two months, my body fat did not change, and my waist circumference dropped to 66cm. This is because the transversus abdominis muscles are strong and can "pocket" the meat on the waist, making it look naturally slimmer.

In fact, there are not so many rules that must be followed in fitness. To put it bluntly, if you practice happily and persist, it is better than anything else. Don't keep practicing just to make up for the so-called "training time", and don't go on a diet to lose weight quickly. After all, our fitness is to make ourselves more comfortable, not to meet other people's aesthetic standards, right?