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This article was co-written by Laila Ajani. Laila Ajani is a fitness trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive sports (gymnastics, weightlifting, tennis), personal training, running, and Olympic weightlifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL) and is a Rehabilitation Exercise Specialist (CES).
There are 37 references cited in this article that you can view at the bottom of the page.
This article has been viewed 9,527 times.
Building muscle can be difficult, especially if you’re a girl. This is partly because testosterone levels are lower in women than in men. However, with a few lifestyle changes built on healthy nutrition and muscle building exercises, girls can also increase muscle mass and strength. [1] X Research Source
Steps
Building muscle in adults
- If you have high blood pressure (hypertension), you should not lift heavy weights without consulting your doctor first. If your blood pressure is higher than 180/110 mm Hg, you should not lift weights until your blood pressure returns to normal through medication. [3] X Trusted Source Mayo Clinic Go to Source
Claudia Carberry, RD, MS
Nutritionist
Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
Nutritionist
Claudia Carberry, a registered dietitian, advises: “The best way for women to build lean muscle is to do muscle-strengthening exercises.”
- A typical muscle-strengthening program will use weights (single/doubles, barbells), machines, elastic bands, or even your own bodyweight (push-ups, pull-ups, belly sticks).
- Establish a well-balanced, comprehensive resistance training program to build muscle (see section three).
- However, you should not completely eliminate cardio because they will help improve the cardiovascular system and bring many health benefits, including strengthening bones, lowering blood pressure, reducing chronic diseases. (diabetes, cancer, cardiovascular disease), and improved mood. [6] X Research Sources
- At the same time, you should also keep in mind that reducing your overall body fat will also make your muscles “more defined” and your body will look more toned and healthy.
- The key to establishing a cardio plan during muscle building is sprinting instead of doing aerobic exercise for an extended period of time. You should only spend 20 minutes on high-intensity exercise, in which, you need to rest for 1 minute after sprinting high intensity for 30 – 60 seconds.
- You should separate cardio from weight training. Never do cardio after weight training, do these exercises another day.
- You should only do cardio for 20 minutes, 3-5 times per week. [7] X Research Sources
- You should only train for endurance about 3-4 days a week and should not train the same muscle group for many days in a row.
- Make sure you get enough sleep each night; Adults need at least 7 to 9 hours of sleep each night. [9] X Research Source
- Always remember to consult your trainer and take the time to learn how to do each exercise correctly before adding more weight.
Build muscle for kids and teens
- Training goals.
- Understanding the right technique.
- Risk factors, such as injury and the use of steroids or other supplements.
- You should keep in mind that since the primary goal of strength training is to increase muscle size, it is important to discuss steroid use with your pediatrician, especially if your child is participating. training program for competition. [11] X Research Source
- Lifting weights is the most common muscle strength training technique in sports and in basic exercise.
- To get started, you should consult with a fitness coach who can help you or your child learn about each type of exercise and how to do them correctly.
- Always remember to warm up first to reduce the risk of injury by spending at least 5 to 10 minutes on cardio.
- Stretch gently before and after exercise to improve muscle elasticity.
- Maintain the mechanics of the body in every movement: move slowly, breathe, and understand the range of motion. If you exercise too quickly or move the wrong way, you will get injured.
- Listen to your body. The intensity of your workout will depend on the number of repetitions, your weight, and how long you rest before each set. Don’t exercise too hard.
- However, you can still push yourself. If you don’t challenge your muscles and start switching to heavier weights, your muscles won’t grow.
- Consult your doctor if you’re not sure what type of weightlifting or strength training you or your child should be doing.
- The bodies of adolescents and children are still developing, so the risk of injury is higher.
- Aerobic exercise that includes weight-bearing exercise, such as walking, dancing, tennis, and jogging will also help strengthen bones. [15] X Research Source
- Adding aerobic exercise to your weekly routine will help balance your strength training and give you a better foundation for later.
- A strength training program must be carefully planned and conducted to minimize the risk of injury. You can achieve this by: [17] X Research Sources
- Have someone watch or supervise you while lifting weights.
- Understand the instructions of the exercise to avoid injury.
- Know how to use the exercise machine.
- Clean the training area to eliminate hazards.
- Include warm-up and cool-down exercises.
- Workouts should last an hour or less, and you need to rest a day (or two) between workouts to give your muscles time to regenerate. [19] X Research Source
- Signs of overtraining that you need to look out for include: an increased heart rate when the body is at rest, trouble sleeping, and exhaustion.
- If you or your child has any of these symptoms, you should reduce the time or intensity of your exercise and consult your doctor.
- Note to Parents: Excessive exercise can be a sign of an eating disorder. If you think your child is over-exercising, watch for these symptoms: upset over missing a workout, working out even when sick, resenting having to sit still because he can’t burn. calories, and think you gain weight when you don’t exercise for a day. [20] X Research Source
Focus on the right muscle group
- Coordination exercises work more muscle fibers with each lift, so you spend less time in the gym. [23] X Research Sources
- Try building a compound muscle workout routine with 4 days upper/lower body or 3 days full body to avoid overworking your muscles, which often happens in individual exercises.
- Use individual exercises to improve muscle clarity once you’ve reached your goal. [24] X Research Source
- To build muscle in your thighs, you need to do exercises that target the hamstrings, hamstrings, and inner hips, like the knee flexion, thigh lift, and step up exercise. ). [25] X Research Sources
- To build muscle in your calves (abs, calves, and calves), you can either do standing leg raises or sitting leg raises. [26] X Research Sources
- Some leg exercises (like thigh lifts and knee flexes) will also work the muscles in the hips and glutes (external glutes, internals, flexors, and external rotators), but to strengthen a few exercises: Specifically for these muscle groups, you should try the hip extension and thigh kick. [27] X Research Source
- You should also use a heavy enough obstacle that you can only do 4 to 8 reps of each of these exercises. If you can easily do more than 8 reps, you’re using too light an obstacle and are building endurance instead of building muscle.
- Note for minors: always be sure to consult your trainer or pediatrician before performing these exercises. Your body is still developing, so you should avoid exercises that are too intense and too heavy.
- There are quite a few different exercises you can use to build these muscle groups. You can try doing dumbbell exercises (such as crunches, squats, and sit-ups), or pull-ups, barbell pull-ups, lat pull-ups, and shoulder exercises.
- You can use single/double dumbbells and machines or even a stretch band or bodyweight for the above exercises.
- Strengthening your back muscles will also help improve your posture.
- When it comes to abs, you can use your body weight to do backbends, straight back crunches, leg lifts, or you can try a different movement and use dumbbells. /single, rope or bar to add weight and get your abs working more. [29] X Research Sources
- To work on the pectoral muscle group, you should focus on exercises that focus on the pectoralis major, pectoralis major, and anterior serosa.
- Choose from two or three different types of exercise, such as barbell pushups, supine pushups, freestyle lifts, chest presses, and/or chest presses. [31] X Research Source
- To build muscle in your shoulders, you can do shoulder presses or standing dumbbells, front shoulder lifts, stand rowing, or reverse arm swings, you can use ropes, doubles/singles, or barbells for added gains. weight. [32] X Research Source
- When working out for the arms, you can use double/single dumbbells or exercise machines to do exercises such as barbells, triceps, biceps triceps, biceps curls, wrist curls, and triceps. Exercises using rollers. [33] X Research Source[34] X Research Source
Build muscle with nutrition
- In addition to being high in fiber and low in calories, the benefits of oats include: providing an ideal variety of micronutrients, reducing hunger and increasing satiety, and minimizing energy expenditure in the body. next meal (second meal effect). [36] X Research Source
- Overall, oats are a good way to add healthy carbs to your diet.
- Avoid prepackaged oats, as they contain a lot of sugar and artificial colors. Use broken oats and add some healthy toppings like chopped peas and blueberries.
- Eat lean cuts of beef (such as rump, tenderloin, and top rump) or ground beef with less than 7% fat. Low-fat beef is often loved by bodybuilders for its nutritional content (zinc, iron, and many B vitamins) and high-quality protein. [38] X Trusted Source Mayo Clinic Go to Source
- Use skinless chicken or low-fat turkey, they are great sources of lean protein. [39] X Research Sources
- Add low-fat cottage cheese to your diet. In addition to being a healthy dessert when paired with a variety of fresh berries, it also contains protein that is digested fairly slowly and is ideal for muscle maintenance. [41] X Research Source
- Note: If you are lactose intolerant, you can use soy products rich in calcium and Vitamin D.
- Add eggs to your diet, they are packed with protein and nutrients (including essential amino acids, chpine and vitamin D). Although chicken eggs are considered high in chpesterp, many recent studies have proven that it is not harmful to health. [42] X Research Source
- Eat fresh fruits and vegetables that contain antioxidants to stay healthy.
- Fruits and vegetables also have a variety of essential vitamins, minerals and fiber.
- Add whole grains (like brown rice and whole-grain pasta) to your meals, as they are rich in healthy carbs and fiber.
- In addition, brown rice helps improve growth hormone levels, and this is a necessary part of building lean muscle, building strength, and losing fat. [44] X Research Source
- Stay away from white breads and pastas made with refined flour.
- Consume foods high in polyunsaturated and monounsaturated fats, such as beans, avocados, seeds, and oils (such as piu, rosehip, and flaxseed oils).
- The foods above are also rich in omega-3 and omega-6, which are essential fatty acids that your body cannot produce on its own.
- Eat fish. In addition to being rich in omega-3 fatty acids, fish is also a good source of protein. [46] X Research Source
- Avoid saturated and trans fats found in butter, regular milk, beef, processed foods, and fast foods. [47] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- Use whey protein immediately after a workout to compensate and promote muscle growth. [49] X Research Source
- Remember to get healthy protein from a variety of foods, not just whey protein powder.
- Adults need 20-30 grams of whey protein powder per day, not to exceed 1.2 grams per kilogram of body weight. You should be careful when taking high doses and only using them for a certain period of time. [50] X Trusted Source Mayo Clinic Go to Source
- Children need to consume between 0.8 – 1 gram of protein per kilogram of body weight per day. You need to increase your protein intake if you are strength training and consult your doctor about the dosage of whey powder you should take (if available). [51] X Trusted Source Food and Agricultural Organization of the United Nations Go to source
- Note: too much protein is bad for you and can lead to kidney disease, cancer, and osteoporosis. Always remember to consult your doctor if you are unsure about how much protein you should be taking, and before starting any protein supplement. [52] X Research Source
- Always remember to consult your doctor before taking any dietary supplement. Too many fat-soluble vitamins will be quite toxic to your body. [53] X Research Sources
Advice
- Get enough sleep. Good sleep will keep you alert and focused, and you won’t want to fall asleep while training or competing.
- Workout takes time, so don’t expect results to show up overnight. To be successful, you have to be patient.
- Don’t forget to drink water. Exercise will increase your need for water and to prevent dehydration, you should drink about 10-12 cups of water a day. [54] X Trusted Source Mayo Clinic Go to Source
Warning
- Don’t try too hard! You should only do muscle building exercises 3 to 5 days per week to allow your muscles to recover.
- Always consult your doctor before starting any exercise program.
This article was co-written by Laila Ajani. Laila Ajani is a fitness trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive sports (gymnastics, weightlifting, tennis), personal training, running, and Olympic weightlifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL) and is a Rehabilitation Exercise Specialist (CES).
There are 37 references cited in this article that you can view at the bottom of the page.
This article has been viewed 9,527 times.
Building muscle can be difficult, especially if you’re a girl. This is partly because testosterone levels are lower in women than in men. However, with a few lifestyle changes built on healthy nutrition and muscle building exercises, girls can also increase muscle mass and strength. [1] X Research Source
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