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Old 05-02-2011, 07:25 PM   #1
fhhuo6059
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Default 健身“九”字诀!

运动多长时间合适,一次练几个部位效果最好,记住健身“九”字诀,它是你运动健身的葵花宝典、 秘密武器,健尔马足疗机价格
1个小时:每次健身,时间应该控制在1个小时,并不是运动时间越长,运动效果越好,任何运动都对关节有损伤 ,超强度和长时间的运动对你的关节伤害更大。
2个内容:换句话说就是每次健身都要练两个部位,如果腰比较粗,就不能只狂练腰部,还要运动腹部 或者胸部。
3个动作:每个部位都要结合3个以上的动作花样。
4组练习:一次健身至少需要4组练习。
5餐饮食:除了高蛋白和低脂肪是食物选择的标准外,少吃多餐也很重要,除了正常的三餐饮食外,可以增加午茶 和夜宵,当然,夜宵要用黄瓜代替汉堡包了。
6个部位:全身可以分为6个部位,每个部位的练习重点都不一样。如胸肩重点是推部练习;背、斜方肌重点是拉 部练习;手臂(内、外)是弯举曲伸练习;其他如腰、腿、腹部练习可在教练指导下训练。
7天循环:训练周期应以7天为一个周期(肌肉训练),每三天休息一天,让身体放松,一周每个部位 锻炼两次。
8个次数:锻炼肌肉每组动作都在8个次数左右。
9个星期:一次完整的健身训练计划不超过9个星期,这次训练完成后,最好休息一个星期,让肌体好好放松,然 后再换一个训练计划,但在休息时要控制饮食。
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