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健康顾问:怎样健身才能有效?

时间:2019年6月6日 7:27,稿源:人民网,浏览次数:137

健身,只有掌握正确的方式才能有效地达到锻炼目的,以下总结了几个运动贴士。

每周起码锻炼3次,才能享受运动益处。每周锻炼12次不会带来持久的健康益处。专家认为每周至少需3天进行有计划的锻炼。研究表明,久坐会抵消任何运动的好处。

举铁是塑造肌肉的有效方式。举铁,就是用杠铃、哑铃等铁器进行举重的锻炼方式。举铁是增强肌肉力量的好方法,但有些女性担心因此变得过于粗壮。其实,女性生成的睾酮数量比男性少得多,这意味着她们再怎么锻炼也不会肌肉过度发达。

不过,举铁不能将脂肪变成肌肉。从生理学角度看,它们是两种不同的组织。脂肪被夹在皮肤和肌肉中间,还会包裹在心脏等器官外部。肌肉组织可被细分为3种主要类型:平滑肌、心肌和骨骼肌,分布于全身。举铁真正能做到的是,帮你在任何脂肪组织内及其周围构建肌肉。减脂的最佳途径是健康饮食配合锻炼。

运动其实最健脑。大量研究表明,体育锻炼才是改善认知功能的最佳方式。有氧运动对增强大脑功能有无与伦比的好处。这种锻炼不仅对大脑有益,还有助于心脏健康。想保持好身材,运动一周都不能停。大多数人一周内不进行规律锻炼,肌肉组织就会开始分解。用进废退这个原则非常适用于健身领域。

平板支撑是锻炼腹肌的王牌有人用仰卧起坐练腹肌,其实只能针对腹部肌肉,而平板支撑调动了人体侧面、前面和背部几组肌肉。因此,如果你想增强核心肌肉群力量,尤其是想练腹肌,那就选择平板支撑吧。

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