我的节食健身

  • 主题发起人 主题发起人 James
  • 开始时间 开始时间
以后空腹上班,别因为低血糖晕倒在半路上

另外,长跑是最有效的减肥方法。但是,长跑的人是不会长肌肉的,所以练健身的人不宜在跑步机上步超过40分钟。

BTW,谁有增肥的办法啊!~~跪求~~~
 
以后空腹上班,别因为低血糖晕倒在半路上

另外,长跑是最有效的减肥方法。但是,长跑的人是不会长肌肉的,所以练健身的人不宜在跑步机上步超过40分钟。

BTW,谁有增肥的办法啊!~~跪求~~~

但是跑步小腿好像会长肌肉。。。我最怕小腿粗
 
马克一下... 你是说跑步的前二十分钟对减重无助? :) 难怪...俺只跑十来分钟.:D

偶尔去GYM, 我都是把跑步放在最后,减腰和举重等最前

are you telling me I just wasted all my time trying to reduce my wasteline?
 
但是跑步小腿好像会长肌肉。。。我最怕小腿粗

举重是一定会长小腿的,跑步不会。

如果你是MM,减少力量练习,增加有氧训练,如韵律操、瑜伽等。

如果你是GG,又怕小腿粗,就减少腿部训练,如负重蹲起。但是,一旦你的上围肌肉增长了,纤细的小腿就会很不成比例,你自然就会想把它练的稍微粗一点的:D
 
马克一下... 你是说跑步的前二十分钟对减重无助? :) 难怪...俺只跑十来分钟.:D

对减肥无助=)

重嘛, 还是有效果的, 比如流汗 :D:D:D:D:D

理论上是说, 20分钟以后才会开始消耗体内已经存积的脂肪。 前20分钟是消耗碳水化合物。 但是如果这些碳水化合物不消耗掉, 过剩的也会变成脂肪。
 
1. 仰卧起坐。
2. 平躺,上半身抬起,然后两个腿模拟蹬自行车
做完几套后,你会发现基本只是腹肌那里出汗。

这是腹肌集中训练, 对减肥几乎无效。
燃烧脂肪要在有氧运动大概20分钟之后才开始,之前消耗的都是碳水化合物。

而且那还是体弱的女士们(比如渺渺的奶奶)做的
GYM里有器械做那个运动,都是要负重的, 男士嘛,如果是有规则去GYM的话,应该是负重100磅左右做那个仰卧起吧
0负重空身子做哪里能让腹肌出汗,练出腹肌来
 
而且那还是体弱的女士们(比如渺渺的奶奶)做的
GYM里有器械做那个运动,都是要负重的, 男士嘛,如果是有规则去GYM的话,应该是负重100磅左右做那个仰卧起吧
0负重空身子做哪里能让腹肌出汗,练出腹肌来

这你就错啦
"bicycle"是最锻炼腹肌的一个动作了。
负重锻炼和多次少量训练的是不同的肌肉群。

Types
Types of muscle (shown at different magnifications)

There are three types of muscle:

* Skeletal muscle or "voluntary muscle" is anchored by tendons (or by aponeuroses at a few places) to bone and is used to effect skeletal movement such as locomotion and in maintaining posture. Though this postural control is generally maintained as a subconscious reflex, the muscles responsible react to conscious control like non-postural muscles. An average adult male is made up of 42% of skeletal muscle and an average adult female is made up of 36% (as a percentage of body mass).[3]
* Smooth muscle or "involuntary muscle" is found within the walls of organs and structures such as the esophagus, stomach, intestines, bronchi, uterus, urethra, bladder, blood vessels, and the arrector pili in the skin (in which it controls erection of body hair). Unlike skeletal muscle, smooth muscle is not under conscious control.
* Cardiac muscle is also an "involuntary muscle" but is more akin in structure to skeletal muscle, and is found only in the heart.

Cardiac and skeletal muscles are "striated" in that they contain sarcomeres and are packed into highly regular arrangements of bundles; smooth muscle has neither. While skeletal muscles are arranged in regular, parallel bundles, cardiac muscle connects at branching, irregular angles (called intercalated discs). Striated muscle contracts and relaxes in short, intense bursts, whereas smooth muscle sustains longer or even near-permanent contractions.

Skeletal muscle is further divided into several subtypes:

* Type I, slow oxidative, slow twitch, or "red" muscle is dense with capillaries and is rich in mitochondria and myoglobin, giving the muscle tissue its characteristic red color. It can carry more oxygen and sustain aerobic activity.
* Type II, fast twitch muscle, has three major kinds that are, in order of increasing contractile speed:[4]
o Type IIa, which, like slow muscle, is aerobic, rich in mitochondria and capillaries and appears red.
o Type IIx (also known as type IId), which is less dense in mitochondria and myoglobin. This is the fastest muscle type in humans. It can contract more quickly and with a greater amount of force than oxidative muscle, but can sustain only short, anaerobic bursts of activity before muscle contraction becomes painful (often incorrectly attributed to a build-up of lactic acid). N.B. in some books and articles this muscle in humans was, confusingly, called type IIB.[5]
o Type IIb, which is anaerobic, glycolytic, "white" muscle that is even less dense in mitochondria and myoglobin. In small animals like rodents this is the major fast muscle type, explaining the pale color of their flesh.
 
这个方法太折磨人了。
我宁愿“丰满”一点过舒坦日子 :D:D:D
 
我减肥到不必
就是这腰围老减不下去:mad:

咋办

减个一inch也很难

人的脂肪是均匀分布的,减肥也是全身均衡减的。你想减腰部脂肪,就必然减别的地方。你老觉得腰部下不去,有两个原因:1、全身脂肪太多,2、腰部肌肉太松了。
 
楼主政府工吗? 每天能能挤出2餐外加一个半小时锻炼时间?

每连续工作二个半小时,有15分钟的休息时间,是法定的。一个半小时是要补回去的,虽然不用补那么多,总要过得去。
 
BTW,谁有增肥的办法啊!~~跪求~~~

一样啊,到gym去,做重量练习,吃大量蛋白质。千万不要长肥肉,害处太大。
 
男士嘛,如果是有规则去GYM的话,应该是负重100磅左右做那个仰卧起吧

说实话,我见过单手玩60公斤哑铃的,却没见过负重100磅做仰卧起坐的,能否指点一下?
 
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