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”减脂的同时不减肌肉“这才是真正的减肥之道

  1. 来源:dare2diy.com
  2. 作者:丹唐素塑
  3. 发布时间:2019-06-20
  4. 浏览:98 次

有些以减脂目标的人群,一提到脂肪就会变得很敏感,非但减少膳食结构中健康脂肪的正常摄入,而且总会犯一个愚蠢的错误:减脂的同时造成肌肉的大量流失

KENENGNIQUESHIYIDINGCHENGDUSHANGHUIJIANQINGTIZHONG,ZHIFANGTIJIYEHUISUOXIAO,DANKENDINGYEYOUDENGLIANGDEJIROUXIAOHAOWEISUO。YOUYUJIROUDEMIDUDAYUZHIFANG,NIKENENGKANQILAIQUESHITIXINGBIANSHOUBIANXIAOLE,DANZHEIBUSHINIJIANZHIDECHUZHONG。

YUNDONGDUOSHAOHUIZAOCHENGDANBAIZHIDEFENJIE,YIWEIZHEJIROUDELIUSHI,ZHEISHIYUNDONGZHEBUYUANYIKANDAODE。NEIMERUHEZAIJIANSHENDESHIHOUZUIDAXIANDUDEJIANGDIDANBAIZHIDEFENJIE,CHENGWEIJIANSHENZHEGUANZHUDEWENTI。


丹唐素塑,素塑营养早餐,素塑健康减脂




一、主食摄入要足量

DUIYUZENGJIDERENQUNLAI,TAMENYOUSHIGUOYUDANXINZHIFANGDEDUIJI,SUOYIZAIYINSHISHANGYANGEKONGZHILETANSHUIDESHERULIANG,YOUXIERENSHENZHIBUSHERUTANSHUI,TAMENQIBUZHIZHEIYANGZUOTIZHIHANLIANGSUIRANKONGZHILE,DANSHIDANBAIZHIDEFENJIEHENDACHENGDUSHANGTIGAOLE,YUANYINSHILILIANGXUNLIANZHUYAOYOUTANGHEDANBAIZHIGONGNENG,TANSHUISHERUBUZUZEHUIDAOZHIDANBAIZHIDEFENJIE,HELIDETIZHIHANLIANGHENDACHENGDUSHANGSHIDUIZENGJIYOULIDE。


二、力量在前有氧在后

赌外围的软件 LILIANGXUNLIANZHUYAOYOUTANGHEDANBAIZHIGONGNENG,YOUYANGXUNLIANZHUYAOSHIYOUTANGHEZHIFANGGONGNENG。RUGUOJIANGYOUYANGANPAIZAIQIAN,ZEXIAOHAOLETINEIDETANGFEN,CISHIZAIJINXINGLILIANGXUNLIANZHINENGXIAOHAODANBAIZHILE。RUGUONIBAYOUYANGHUODONGFANGZAIQIAN,YOUYUTAKEJIANGDIJITANGYUANCHUBEIBINGTUNSHIDIAONIDELILIANG,FANGUOLAI,RUGUONIXIANJINXINGLILIANGLIANXI,NIHENKUAIJIUNENGDADAONISUOXUYAODEZHUANGTAI,ZUOHAOYOUYANGYUNDONGDEZHUNBEI。   


三、力量训练时间控制在90分钟以内

赌外围的软件 YIBANLAISHUORUGUOBUXIANGLIUSHIJIROUDEHUA,YOUYANGYUNDONGZUIHAOBAOCHIZAIRPEWEI8,SHIJIANWEI20FENZHONGZUOYOU。YINWEIZAIZUOYOUYANGYUNDONGDESHIHOU,YIKAISHIXIAOHAODESHINIDETANGYUANTI,RANHOUSHIZHIFANGSHUAN,ZUIHOUSHIJIROU。DUILILIANGXUNLIANERYAN,BUYAORENWEIXUNLIANSHIJIANYUEZHANGXIAOGUOYUEHAO,WOMENTINEIDETANGYUANCHUCUNLIANGZHIGOUWOMENWEICHI45-90FENZHONGDELILIANGXUNLIAN,90FENZHONGHOUZHINENGKAOFENJIEDANBAIZHITIGONGNENGLIANGLE。


丹唐素塑,素塑营养早餐,素塑健康减脂


主观体力感觉等级表(RPE)分级标准

很多人都是因为“减脂”而开始健身,但很多人因为没有科学健身理念,减去脂肪的同时也减去了肌肉。以下是针对减脂最容易犯的几个错误给出的六点建议。

一:不要空腹跑步

HENDUORENWEILEJIANFEI,WANSHANGBUCHIFANQUPAOBU。SHIJISHANGZHEIZHONGXINGWEIJIBULIYUJIANKANG:BAITIANJINGGUOYITIANDEGONGZUOHEXIAOHAOXUYAOBUCHONGNENGLIANG,YOUYUKONGFU,TINEIZHUYAONENGYUANKAO“ZHIFANGRANSHAO”,ZAIMEIYOUTANGDEQINGKUANGXIA“ZHIFANGRANSHAO”BUCHONGFEN,HUICHANSHENGBUWANQUANRANSHAOWU--TONG。MEIYOUTANG,DANAOYEBUNENGZHENGCHANGZUOGONGZUO,ZHEIJIUXUYAOGANZANGQIANGDUGONGZUO,TONGSHIYEXUCONGJIROUZHONGFENJIEYIBUFENTANGFEN。SUOYI,YUESHIKONGFUJIUYUEXUYAONENGYUAN,JIUYUEXIAOHAOZHIFANGHEJIROU,XINZANGFUDANJIUYUEZHONG。

WEILEDADAOJIANKANGDEMUDE,QUDEYINGYOUDEDUANLIANXIAOGUO,PAOQIANYINGSHAOCHIYIXIEFENGMIHUOPUTAOTANGDENG,YIBIMIANXIAOHAOJIROU,FANGZHIXINZANG、DUZANGDEGUODUPILAO。


丹唐素塑,素塑营养早餐,素塑健康减脂


二:不要拒绝大重量训练

JIROUZHIYOUZAIJIYUCHAOYUEBENSHENNENGNAIDE“YALI”CIJIXIADUISHENTIJINXINGSHIYINGCAIHUICHENGZHANG。DAZHONGLIANGXUNLIANMUDEZAIYUTUPOZENGJICHIHUANDEDIGUQI,DUANLIANJIROUQUANMIANJINRUXINGFENHECHONGXUEPENGZHANGZHUANGTAI,TUPOJIROUDESHIYINGXING,TUOKUANJIROUFADADESHENGLIYUXIAN,CUSHIJIROUXUNSUZENGZHANG。TAHEXIAOZHONGLIANGDUOCISHUDUANLIANDECEZHONGDIANBUYIYANG:QIANZHECHANGYONGYUTUPOLILIANGPINGTAIQIHUOTIGAOBAOFALI,HOUZHEZEBANGZHUDIAOSUJIROUXIANTIAO。

QISHIFANFUDEZHENDUIMOUGEBUWEIDEXUNLIAN,YEJIUSHIZHANGQIRANGMOUBUFENDEJIROUCHUYUJINZHANGZHUANGTAI,DANSHIYOUBUZHIYUBENGKUI,ZHEIJIUSHILIANXIJIROUDEFANGFA。


丹唐素塑,素塑营养早餐,素塑健康减脂


三:不要只做有氧训练

赌外围的软件 YOUYANGXUNLIANQIANGDUDI、YOUJIEZOU,TONGGUOZHEIZHONGDUANLIAN,YANGQINENGCHONGFENJIAOJIETINEIDETANGFEN,XIAOHAOTINEIZHIFANG,SHIHENDUORENJIANSHENDEZHUYAOYUNDONGFANGSHI。DANZHEIZHONGFANGSHIBUZHIXIAOHAOZHIFANGHAIHUIXIAOHAOJIROU,JIROUDAILAIDEGAODAIXIEHECHIRANXIAOGUODUIYUJIANZHILAISHUOJUYOUBUKEHUSHIDEJUEDUIYIYI。YIDANJIROUSHUAITUI,ZHICHENGSHENTIZHONGLIANGDELILIANGBUGOU,PAOBUSHIJIAZHONGGUANJIEFUDAN。

赌外围的软件 XIANGYAOJIANZHIQIJIANBUDIAOJIROU,YIDINGYAOJIADALILIANGXUNLIAN,BAOZHENGJIROUDEDEHUOYUE,XUNLIANHOUJIYUCHONGZUDEYINGYANG,CAISHIWANQUANZHICE。


丹唐素塑,素塑营养早餐,素塑健康减脂


四:不要急于求成情绪性的训练

赌外围的软件 TAIJIYUQIUCHENGWANGWANGHUIDAOZHIHENDUOBUKEQUDEJIDUANZUOFA。KUAISUJIANZHIKEBUKEYI?KEYI——CHOUZHIHEJIEZHI。(SHUOGEXIAOHUA)。QISHIJIANSHENYUNDONGDUIYUWOMENDEYIYIWUFEIJIUSHIRANGWOMENNENGGENGHAODESHENGHUO,ERBUSHIBEISUCHENGMUBIAO、BIERENDEMUGUANGERKUNBANG。JIANSHENBUZHISHIJIANFEIHESUXINGDESHOUDUAN,ERSHITONGXIANGJIANKANGSHENGHUODEBIJINGZHILU。GUOFENQIANGDIAODUANQIJIANSHENXIAOGUO,WEILEZIJIDEMUDEJIZIJIDAZHEJIXUE,TONGKUDEJIANCHIXIAQU,ERZUIZHONGWULUNSHIXIANLEMUDEHAISHIMEISHIXIAN,SHOUDUANDOUSHIYAOBEIFANGQIDE。

JIANSHENSHIYIGERENDEXIUXING。ZHEIGEGUOCHENGBENSHEN,JISHIMUDE。HENENGBUNENGYUEJIAN20JINXIANGBI,MEITIANXIANGZHEBUKAOPUDEMUBIAOERBIZHEZIJIZUOYIXIEBUXIHUANDEDONGZUO,YOURIRIDANXINMEIYOULIXIANGCHENGGUOXIANGBI,MINGQUEZIJIDEJIANSHENMUDE,ZHAODAOZIJIXIHUANDEJIANSHENFANGSHI,JIANKANGKUAILECAIGENGZHONGYAO。RENHEYIJIANSHIZHIYOUXINGANQINGYUAN,CAINENGBIANDEJIANDANCHUNCUI,BUHUIYOURENHEJIEKOUHELIYOU。


丹唐素塑,素塑营养早餐,素塑健康减脂


五:不要拒绝碳水

HENDUORENZONGSHUOTANSHUICHIDUOLEHUIPANG,ZHEIGEGUOTANSHUIBUBEI,SHENMEDONGXICHIDUOLEDOUHUIPANGHAOBA!BAOKUOJIANSHENRENQUNTANSHUIHUAHEWUDESHERULIANGYINGZHANZONGNENGLIANGDE55%—65%,TANSHUIBUZUDESHIHOUTINEIDANBAIZHIBEIPOCANYUGONGNENGZAOCHENGJIROULIUSHI,YIXIEMEIZIKENENGJUEDESHAODIANJIROUYEXING,ROUROURUORUODESHAONVFAN。DANSHIDANBAIZHIBUZHICUNYUJIROUZHONG,HAIYOUMAOFAZHIJIAPIFUGUGEDENGHENDUOZUZHIQIGUANLI,DANBAIZHILIUSHIHUIRANGNITOUFAKUGAO,ZHIJIACUIRUO、PIFUSONGCHIMEIDANXING,MIANYILIXIAJIANG、GUZHISHUSONGDENGDENG,HAIHUISUNSHANGGANSHEN。SUOYIHAISHIZUOYIGEJIANKANGYUANQIDEGUNIANGBA。

YOUZHIDETANSHUIZHUYAOBAOKUO:GULEI、GEZHONGMAILEIJIQIZHIPIN、ZADOULEI、SHULEIHEYUMI。SHENTIZAIQUESHAOTANSHUIDESHIHOU,WULUNXINLIHAISHISHENGLIDOUHUIYOUJIDAFUMIANDEFANYING。


丹唐素塑,素塑营养早餐,素塑健康减脂


六:不要不注重休息

赌外围的软件 JIANSHENSANYAOSU:XUNLIAN、YINGYANG、XIUXI。JIROUDESHENGZHANGSHIXIUXIZHONGDEDAODE,HENDUORENZUICHUYINWEIXINGQUXUANZEJIANSHEN,GUOLEDUANSHIJIANZHIHOUYIXIERENCHANSHENGLEXIANGYAOBIANDEGENGQIANGDEYUWANG,KAISHIWEIZIJISHEZHIXUNLIANMUBIAO,RANERZAIZHUIQIUQIANGZHEZHILUDELUSHANGHENRONGYIXIANJIN“LIANDEYUEDUOXIAOGUOYUEHAO”DEWUQU,HUSHILEXIUXIDEZHONGYAOXING。DANGBUDUANDIJIYUSHENTIYAPOHESUNHAODESHIHOU,YAOSHISHENTIDEDAOXIUXIDIAOZHENG,FOUZEHENRONGYISHOUSHANGHUOSHISHENGBING。

JIROUXUYAOYOUZUGOUDEXIUXISHIJIANFUYUAN,JINGGUOXIUXI,WOMENDEJIEDIZUZHIHUIBIANDEJIANREN,JIGURENDAIHUIBIANDEGENGQIANGZHUANG,ZHEISHIHOUSHENTINENGGOUBIAOXIANDEBIZHIQIANGENGHAO。


丹唐素塑,素塑营养早餐,素塑健康减脂

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