圣诞大餐后的减肥秒招
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<br />每年到圣诞的时候，很多朋友就会略带担心地说，“又圣诞了，浪漫的圣诞大餐肯定免不了，小肚腩都快吃出来了。”这可不是耸人听闻，哪个女孩子没有吃喝玩乐之后大叫着要减肥的经历呢？<br />
<br />◎圣诞大餐后的健身篇<br />
<br />那么在圣诞大餐后适于做一些什么健身活动呢？健身专家建议，做些有氧运动和无氧运动都可以，在家就可以做。有氧运动最简单的就是爬楼梯，或者原地抬腿跳以及跳绳，这几项运动都非常简单而且有效，注意每次运动时间为30-40分钟。<br />
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<br />阅读推荐： 六种有利于下半身苗条的菜单 <a class="popup-sch-key" target="_blank" href="http://ju.atpanel.com/?url=http://search1.taobao.com/browse/search_auction.htm?commend=all&cat=50007218,50008097,16,50006843,1625,50010404,21,2128,50008164,50008163,27,50008825,50002766,29,25&isprepay=1&sort=coefp&yp4p_page=0&path=0&random=false&filter=&s=0&n=40&newprop=&promoted_service=&strade=y&q=%B7%E4%C3%DB&start_price=&end_price=&atype=&isnew=&promote=&loc=&onsale_bonusid=?ad_id=&am_id=&cm_id=&pm_id=15001034384c5b300356" param="cat=50007218,50008097,16,50006843,1625,50010404,21,2128,50008164,50008163,27,50008825,50002766,29,25&isprepay=1">蜂蜜</a>清肠法 3天减6磅<br />
<br />做无氧运动：<br />
<br />举<a class="popup-sch-key" target="_blank" href="http://ju.atpanel.com/?url=http://search1.taobao.com/browse/search_auction.htm?commend=all&cat=50007218,50008097,16,50006843,1625,50010404,21,2128,50008164,50008163,27,50008825,50002766,29,25&isprepay=1&sort=coefp&yp4p_page=0&path=0&random=false&filter=&s=0&n=40&newprop=&promoted_service=&strade=y&q=%D1%C6%C1%E5&start_price=&end_price=&atype=&isnew=&promote=&loc=&onsale_bonusid=?ad_id=&am_id=&cm_id=&pm_id=15001034384c5b300356" param="cat=50007218,50008097,16,50006843,1625,50010404,21,2128,50008164,50008163,27,50008825,50002766,29,25&isprepay=1">哑铃</a><br />
<br />主要做手臂收紧练习，15-20个/组，每次三组；<br />
<br />提醒：没有<a class="popup-sch-key" target="_blank" href="http://ju.atpanel.com/?url=http://search1.taobao.com/browse/search_auction.htm?commend=all&cat=50007218,50008097,16,50006843,1625,50010404,21,2128,50008164,50008163,27,50008825,50002766,29,25&isprepay=1&sort=coefp&yp4p_page=0&path=0&random=false&filter=&s=0&n=40&newprop=&promoted_service=&strade=y&q=%D1%C6%C1%E5&start_price=&end_price=&atype=&isnew=&promote=&loc=&onsale_bonusid=?ad_id=&am_id=&cm_id=&pm_id=15001034384c5b300356" param="cat=50007218,50008097,16,50006843,1625,50010404,21,2128,50008164,50008163,27,50008825,50002766,29,25&isprepay=1">哑铃</a>，家里的书本甚至一瓶1000毫升大容量的纯净水都可以代替，只要你记着别偷懒，坚持就是胜利。<br />
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<br />站在距离台阶一脚远的地方，一只脚踏上台阶，用力伸直腿，把身体抬起，同时另一条腿离地。注意只单腿用力。可交替做或单腿做，10—20次为一组，做2—3组。如想增加难度可增加台阶的高度。<br />
<br />平躺在床上，手放在身体两侧，腿部弯曲90度，脚掌着地。开始时吸气，没有动作，呼气时臀部和腰抬起，用脚和肩部支撑身体，收紧臀部，吸气时放下。练习时手臂要放松，主要靠臀部用力，10—15次为一组，练习2—3组。<br />
<br />侧卧在床上，着垫一侧的手臂弯曲，头枕在小臂上，另一只手伸直，手掌放在胯部上方。同时双腿并拢，膝关节弯曲成90度。吸气时没有动作，呼气时把上方的腿抬起，直到与侧躺的身体在同一个平面上，双脚不要分开，只是膝关节分开，像河蚌开合贝壳一样。反复做10—20次为一组，一侧各练习两组。<br />
<br />提醒： 以上动作每2—3天练习一次，如感到无法全部完成，可只练其中一个动作。需要提醒的是，以上练习只对臀部肌肉起作用，并不会让臀部的脂肪减少。所以，如果练习者臀部肥胖的话，除了局部肌肉练习，还要结合有氧运动，全身锻炼，才能收到良好效果。</p>
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<br />◎圣诞大餐后的减肥篇<br />
<br />说到减肥女孩子马上大叫“头痛”，不少女孩子还提出来，圣诞之夜终于可以不用吃快餐，吃盒饭啦，不吃鱼肉蛋奶就能达到良好的减肥效果吗？可以非常肯定地说，即使完全素食的人也不一定达到令人满意的减肥效果，因为权威研究已经表明，单纯从饮食控制想达到减肥<a class="popup-sch-key" target="_blank" href="http://ju.atpanel.com/?url=http://search1.taobao.com/browse/search_auction.htm?commend=all&cat=50007218,50008097,16,50006843,1625,50010404,21,2128,50008164,50008163,27,50008825,50002766,29,25&isprepay=1&sort=coefp&yp4p_page=0&path=0&random=false&filter=&s=0&n=40&newprop=&promoted_service=&strade=y&q=%CA%DD%C9%ED&start_price=&end_price=&atype=&isnew=&promote=&loc=&onsale_bonusid=?ad_id=&am_id=&cm_id=&pm_id=15001034384c5b300356" param="cat=50007218,50008097,16,50006843,1625,50010404,21,2128,50008164,50008163,27,50008825,50002766,29,25&isprepay=1">瘦身</a>的效果，似乎效果不会很大。因为，人体一旦适应了这种素食状态就会自动调节新陈代谢来适应身体的需求，长此以往不但效果不明显而且体质会下降。所以主动运动加被动节食，养成良好的生活习惯才能达到并且进一步巩固减肥效果。<br />
<br />下面是一个健身专家推荐的合适的圣诞大餐后的减肥<a class="popup-sch-key" target="_blank" href="http://ju.atpanel.com/?url=http://search1.taobao.com/browse/search_auction.htm?commend=all&cat=50007218,50008097,16,50006843,1625,50010404,21,2128,50008164,50008163,27,50008825,50002766,29,25&isprepay=1&sort=coefp&yp4p_page=0&path=0&random=false&filter=&s=0&n=40&newprop=&promoted_service=&strade=y&q=%CB%DC%C9%ED&start_price=&end_price=&atype=&isnew=&promote=&loc=&onsale_bonusid=?ad_id=&am_id=&cm_id=&pm_id=15001034384c5b300356" param="cat=50007218,50008097,16,50006843,1625,50010404,21,2128,50008164,50008163,27,50008825,50002766,29,25&isprepay=1">塑身</a>计划训练表，仔细看看，然后下决心认真执行。</p>
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<br />七日<a class="popup-sch-key" target="_blank" href="http://ju.atpanel.com/?url=http://search1.taobao.com/browse/search_auction.htm?commend=all&cat=50007218,50008097,16,50006843,1625,50010404,21,2128,50008164,50008163,27,50008825,50002766,29,25&isprepay=1&sort=coefp&yp4p_page=0&path=0&random=false&filter=&s=0&n=40&newprop=&promoted_service=&strade=y&q=%CA%DD%C9%ED&start_price=&end_price=&atype=&isnew=&promote=&loc=&onsale_bonusid=?ad_id=&am_id=&cm_id=&pm_id=15001034384c5b300356" param="cat=50007218,50008097,16,50006843,1625,50010404,21,2128,50008164,50008163,27,50008825,50002766,29,25&isprepay=1">瘦身</a>计划<br />
<br />第一天：胸部练习，平板卧推练习，4组，12个/组；上斜卧推练习，4组，12个/组；坐姿夹胸，4组，12个/组；有氧30分钟，比如:<a class="popup-sch-key" target="_blank" href="http://ju.atpanel.com/?url=http://search1.taobao.com/browse/search_auction.htm?commend=all&cat=50007218,50008097,16,50006843,1625,50010404,21,2128,50008164,50008163,27,50008825,50002766,29,25&isprepay=1&sort=coefp&yp4p_page=0&path=0&random=false&filter=&s=0&n=40&newprop=&promoted_service=&strade=y&q=%C5%DC%B2%BD%BB%FA&start_price=&end_price=&atype=&isnew=&promote=&loc=&onsale_bonusid=?ad_id=&am_id=&cm_id=&pm_id=15001034384c5b300356" param="cat=50007218,50008097,16,50006843,1625,50010404,21,2128,50008164,50008163,27,50008825,50002766,29,25&isprepay=1">跑步机</a>，登山机<br />
<br />第二天：坐姿下拉练习，4组，12个/组；坐姿划船，4组，12个/组；有氧30分钟，比如:滑翔机，椭圆机<br />
<br />第三天：远足、骑车、游泳、打球均可，放松一下<br />
<br />第四天：肩部练习，坐姿杠铃推举，4组，12个/组；坐姿<a class="popup-sch-key" target="_blank" href="http://ju.atpanel.com/?url=http://search1.taobao.com/browse/search_auction.htm?commend=all&cat=50007218,50008097,16,50006843,1625,50010404,21,2128,50008164,50008163,27,50008825,50002766,29,25&isprepay=1&sort=coefp&yp4p_page=0&path=0&random=false&filter=&s=0&n=40&newprop=&promoted_service=&strade=y&q=%D1%C6%C1%E5&start_price=&end_price=&atype=&isnew=&promote=&loc=&onsale_bonusid=?ad_id=&am_id=&cm_id=&pm_id=15001034384c5b300356" param="cat=50007218,50008097,16,50006843,1625,50010404,21,2128,50008164,50008163,27,50008825,50002766,29,25&isprepay=1">哑铃</a>推举，4组，12个/组；<a class="popup-sch-key" target="_blank" href="http://ju.atpanel.com/?url=http://search1.taobao.com/browse/search_auction.htm?commend=all&cat=50007218,50008097,16,50006843,1625,50010404,21,2128,50008164,50008163,27,50008825,50002766,29,25&isprepay=1&sort=coefp&yp4p_page=0&path=0&random=false&filter=&s=0&n=40&newprop=&promoted_service=&strade=y&q=%D1%C6%C1%E5&start_price=&end_price=&atype=&isnew=&promote=&loc=&onsale_bonusid=?ad_id=&am_id=&cm_id=&pm_id=15001034384c5b300356" param="cat=50007218,50008097,16,50006843,1625,50010404,21,2128,50008164,50008163,27,50008825,50002766,29,25&isprepay=1">哑铃</a>侧平举，4组，12个/组；有氧30分钟<br />
<br />第五天：站姿屈臂下压，4组，12个/组；<a class="popup-sch-key" target="_blank" href="http://ju.atpanel.com/?url=http://search1.taobao.com/browse/search_auction.htm?commend=all&cat=50007218,50008097,16,50006843,1625,50010404,21,2128,50008164,50008163,27,50008825,50002766,29,25&isprepay=1&sort=coefp&yp4p_page=0&path=0&random=false&filter=&s=0&n=40&newprop=&promoted_service=&strade=y&q=%D1%C6%C1%E5&start_price=&end_price=&atype=&isnew=&promote=&loc=&onsale_bonusid=?ad_id=&am_id=&cm_id=&pm_id=15001034384c5b300356" param="cat=50007218,50008097,16,50006843,1625,50010404,21,2128,50008164,50008163,27,50008825,50002766,29,25&isprepay=1">哑铃</a>屈臂伸，4组，12个/组，坐姿弯举，4组，12个/组；<a class="popup-sch-key" target="_blank" href="http://ju.atpanel.com/?url=http://search1.taobao.com/browse/search_auction.htm?commend=all&cat=50007218,50008097,16,50006843,1625,50010404,21,2128,50008164,50008163,27,50008825,50002766,29,25&isprepay=1&sort=coefp&yp4p_page=0&path=0&random=false&filter=&s=0&n=40&newprop=&promoted_service=&strade=y&q=%D1%C6%C1%E5&start_price=&end_price=&atype=&isnew=&promote=&loc=&onsale_bonusid=?ad_id=&am_id=&cm_id=&pm_id=15001034384c5b300356" param="cat=50007218,50008097,16,50006843,1625,50010404,21,2128,50008164,50008163,27,50008825,50002766,29,25&isprepay=1">哑铃</a>弯举，4组，12个/组；有氧30分钟<br />
<br />第六天：深蹲练习，4组，12个/组；倒蹬机练习，4组，12个/组；有氧30分钟<br />
<br />第七天：去户外登山，放松一下，以新的姿态迎接上班。</p> <br /><br /><blockquote class="blockquote">From: http://61.145.118.219/bbs2/read.php?tid=24091&fpage=8Powered by PHPWind.com</blockquote>
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