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减肥速成法:如何在21天内减去十磅

所属:生活杂谈 来源:lifehack 阅读:8724 次 评论:0 条 [我要评论]  [+我要收藏]

小编摘要:此文推荐的三种减肥方法绝对健康、绝对简单、绝对有效!想减肥的筒子们赶紧收藏吧!

导读:减肥并不是一个漫长且乏味的过程。你也可以在不到一个月的时间里健康地减去十几磅。这篇文章便提供了快速减肥的方法,而这些方法不需挨饿、不需花钱,并且十分科学。只要你能坚持这三个原则,必瘦无疑!

● 怎么运动?做力量训练!

● 怎么吃?少吃碳水化合物!

● 怎么喝?多喝柠檬汁!




1. Stop Doing Hours of Slow, Boring Cardio 停止效果缓慢、枯燥无味的有氧运动。

有氧运动具有减肥作用没错,但短时间内却很难出效果。如果你想快速消脂的话还是进行一些力量训练吧,它们可以让你的身体在运动后的36个小时还继续燃脂。像举杠铃、举哑铃、下蹲、俯卧撑、仰卧起坐,以及其它一些负重训练都是不错的选择。


Forget about spending hours every day on the treadmill to burn calories. Doing this doesn’t work. Walking at a moderate (brisk) pace will only burn about 295 calories an hour. Do this every day for a week and you won’t lose a pound. The better way to exercise for weight and fat loss is to do interval style resistance training workouts .

Also referred to as circuit training, this style of workout burns twice as many calories. Studies also show that doing some type of resistance training (calisthenics, kettlebells, weights, etc.) is also superior to cardio for burning off fat, especially abdominal fat which hurts your health and hides your 6 pack.

When you workout this way your body will continue to burn calories from your stored body fat for up to 36 hours post-workout. This means you’ll continue to lose weight after your workout is done. These workouts will help you build muscle too which will have you looking better when the weight you want to lose is off.

Circuit style workouts are easy to perform. You can do them barbells, dumbbells, and machines at your gym. One of the best way is to do bodyweight workouts. This is because they can be done anywhere, are really effective, and don’t require any equipment.

When you train this way the key is to choose exercises that train several muscle groups (squats, push ups, pull ups, shoulder presses, etc.). This will make the workout more challenging and burn more calories. Select 4-5 exercises so ensure all of your major muscle groups are being trained. This can include: squats (legs), push ups (chest/shoulders/arms), pull ups (back/biceps), and military press (shoulders).

You’ll perform each exercise one after the other with no rest between sets. Only rest after you’ve performed the last exercise of the circuit. Rest as little as possible between circuits. Do 8-10 reps per set and repeat 3-5 times every workout.
标签:减肥 塑身 速成
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2012-05-15 11:17 编辑:tinna_mm
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