Will women feel "strong and strong" when doing weight training? Can I go to the gym when I'm on my period? Professional coaches reveal the "4 major myths"
Will weight training affect women’s posture? A professional coach refutes: If you don’t exercise, you will become “bumpy”!
Many women are afraid that after training, they will become “bulky” and their clothes will look unsightly. Does fitness have a negative impact on women’s posture? Coach Lin Jiaxin, ACE-CPT personal trainer certification, AASFP advanced private fitness certification, and professional trainer of World Gym World Fitness Club, said that if women do not have the habit of exercising or strength training, poor posture and excessive body fat, they will It will lead to the so-called “toughness”. Due to the influence of hormones, women are less likely to build muscle than men. Unless you put in a lot of training and take a lot of nutrients, you will have a chance in the long run. Otherwise, there is no need to worry about becoming a “King Kong Barbie” after putting in strength training.
“If you develop the habit of regular training, your posture will become better, your muscles will be stronger, and you will create a “functional” body!” Coach Lin Jiaxin emphasized that for people who lack exercise, even ordinary walking and sitting It is easy to feel tired when getting up after taking it, or it is easy to have back pain. However, if you continue to train, you can build a functional body and make daily movements less strenuous.
Will just training the gluteal muscles have a body shaping effect? What problems can overtraining cause?
Some women are keen on “butt” training, hoping to modify their buttocks lines and make their figure more slim and toned through training. However, if you overtrain the buttocks and train a partial eclipse, may it lead to adverse consequences? Coach Lin Jiaxin gave an example of arm muscle training: If the biceps are overdeveloped but the triceps are not trained, the elbows will easily be flexed and the shoulders will be slightly protruding. This will not only lead to postural problems, but also poor appearance. Very beautiful.
“The same goes for overtraining the buttocks! If you overtrain the buttocks today, fail to relax appropriately, and train with a partial diet, it may cause problems with hip flexion ability in the long run, causing an imbalance in the muscles around the hip joint and affecting the range of motion.”
Coach Lin Jiaxin said that if you want to modify your buttocks lines through correct training, “squat” training is a method you can try, and it can also exercise the entire lower limb muscle group at the same time. For training on the gluteal muscles, you can try deadlifts, clamshell poses, bridge poses, etc., all of which have good results. It is important to note that actions should be taken under the guidance of professional coaches to avoid compensation or sports injuries caused by incorrect posture.
Can women do strength training when they are on their period? Coach reveals “3 major benefits”
Can women exercise during their menstrual period? Will menstrual period affect training effect? Coach Lin Jiaxin emphasized that if women have severe menstrual pain, they should stop training and rest; however, if there is no obvious menstrual pain problem, they can still train normally during their menstrual period. “Training during the menstrual period helps the body’s circulation and metabolism and helps eliminate edema! The whole person will also look lighter.”
However, coach Lin Jiaxin also reminded that it is not recommended for women to engage in high-intensity training during their menstrual period. “High-intensity training during the menstrual period may affect the contraction or excessive contraction of the female uterus, causing increased menstrual blood volume or pain.” Therefore, it is recommended that women maintain moderate to low-intensity training during the menstrual period, and It is a relatively safe approach to have professional coaches assist you.
Do I need to hire a coach if I want to start strength training? What moves are suitable for female beginners?
If a woman wants to start weight training, what concepts should she pay special attention to? Coach Lin Jiaxin pointed out that for women who are new to strength training and have no training foundation, it is recommended to cooperate with a fitness coach to learn the correct training movements to avoid injury or ineffective results. “There will be a so-called ‘sweet period’ when you first get into strength training; if you have a good foundation during this period and perform correct training, not only will the effect be better, but the progress will also be faster.”
If you are unable to go to the gym due to busy work schedules, coach Lin Jiaxin also suggests that women can do simple “hand training” safely at home. For example, pectoralis major training, which is easily overlooked by women, can be done through kneeling and push-ups, or low-intensity kneeling and push-ups (putting hands on high places such as sofas and coffee tables). Squats, lunges, bridges and other postures have no space restrictions and can be operated by placing a yoga mat in an open space. “As for core training, women can try abdominal crunches, dead bug poses, bird dog poses, and stick poses, all of which are easy to use.”
Finally, coach Lin Jiaxin also appealed to women, whether they engage in strength training or other types of exercise, the purpose is to pursue a “healthy body” and not to blindly follow the weight loss trend due to the influence of social media. “Many women think that ’the thinner, the better’. In fact, too low body fat can easily affect hormones and lead to amenorrhea or irregular menstruation. The purpose of training is to obtain a more ‘functional’ body, so please do it first no matter what. Get up, staying healthy is the most important thing!”
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