Some people may think that having muscles is a scary thing. In fact, to quote Verywell Fit, muscles don't just make you look and feel stronger. Muscle mass is also useful to help reduce the risk of chronic conditions, such as diabetes, high blood pressure, to osteoporosis. However, unfortunately the female hormone testosterone is less than the male. This is the cause of the process of female muscle formation is slower. Here are some ways to increase or increase female muscle mass, including: 1. Do strength training Strength training is the main factor so that women can increase muscle mass. Not just one area of the body, you should do exercises for the whole body for maximum muscle growth. In addition, you can also focus on working the largest muscle groups, such as the glutes, quads, and hamstrings. Some exercise movements to train the largest muscles, such as squats, bench presses, deadlifts, lat pull downs, and also the overhead press. Give each set rest, about 60 seconds. 2. Routinely lift weights Lifting weights may be synonymous with exercise that is more often done by men. In fact, this exercise is also one way to increase female muscle mass. Weight training is useful for stimulating muscle growth or hypertrophy. Women generally tend to like low weights. In fact, a larger load can stimulate the muscles to increase muscle mass. For that, change your view of lifting weights. Try to choose a weight that can be lifted 10 times with two repetitions. Don't forget to maintain proper posture and movement. If your posture begins to change, reduce the amount of weight slightly, then rest. The main goal is to increase muscle mass in the right way, not hurt muscles. 3. Pay attention to sets and reps Another way to increase muscle mass in women is to do 3-4 sets of 8-12 repetitions of the exercise. If you choose heavier weights and do fewer repetitions, you have a greater chance of gaining muscle strength. Meanwhile, in lighter weight training and more repetitions, you will get muscle endurance.
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