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运动减肥的4个注意点

日期:2018-10-04 05:21:31  来源:  作者:

  ZENGJIARELIANGXIAOHAODELINGYIGEFANGFAJIUSHICANJIAYIXIENENGGOUYUNDONGDUOGEJIROUZUZHIDEFUZHONGLIANXI

  1、GUANZHUFEIDUANLIANHUODONGCHANRE

足彩310  FEIDUANLIANHUODONGCHANRETINGQILAIXIANGSHITINEIMOUZHONGQIGUAIDEXINCHENDAIXIEGUOCHENG,QISHITADEZHENZHENGHANYIFEICHANGJIANDAN,JIUSHISHUOWOMENMEICIZHANQILAICONGSHIQITAHUODONGSHI,DOUHUIXIAOHAOYIXIERELIANG。

  YANJIURENYUANFAXIAN,YIXIEJIANDANDERICHANGXINGDONGDUIYUJIANFEIYEFAHUIZHEZHIGUANZHONGYAODEZUOYONG。YEJIUSHISHUO,RENMENZAIGUANZHUCHENGXUHUADEJIANSHENFANGFAYUMUBIAOXINLVDETONGSHI,QUEHULVELEJIANFEIDEYIGEZUIGUANJIANYINSU,JIUSHIRICHANGDEHUODONG。

  RUDUOPALOUTI、DUOSANBUDENGQUESHINENGGOUJISHENTIDAILAIXIANZHUDEBIANHUA,BINGQIEXIANGYOUJIHUADEJIANFEIDUANLIANFANGSHIYIYANG,NENGGOUSHINIWENBUDISHOUSHENJIANFEI(JINGUANSHOUXIAOBUSHINEIMEKUAI)。

足彩310  WEILEZENGQIANGFEIDUANLIANHUODONGCHANREDEXIAOGUO,NIZHIXU:1)NENGZHANZHEJIUBUYAOZUOZHE。2)JINLIANGDUOHUODONG,YEJIUSHISHUO,ZAIDADIANHUASHIYAOLAIHUIZOUDONG,GENGHUANDIANSHIPINDAOSHIYAOQINZIDONGSHOUERBUYONGYAOKONGQI,QITAYIXIEHUODONGYESHIRUCI。3)ZAIGOUWUSHI,YAOXIANWEIZHESHANGCHANGZHUANSHANGJIQUAN,RANHOUZAIKAISHIMAIDONGXI。4)ZUOJIULEYAOSHENSHENLANYAO,ZUOYIXIEDENGZHANGYUNDONG,RULIANGSHOUJIAOCHAYONGLIWOYIWO、SHOUSUOFUJI、SHUSUOTUNJIDENG。5)KANDIANSHIHUOZHEWANDIANNAOSHI,ZUOZAI—GEJIANSHENQIUSHANG,BUDUANYAODONGQIUTI。YAOZHIDAO,MEITIANJINXINGHENXIAODEYUNDONGLIANG,ZHIYAOJIANCHIXIAQU,ZUIZHONGYEHUISHOUDAOXIANZHUDESHOUSHENXIAOGUO。

  2、ZENGJIAJIROUSHULIANG

足彩310  JIROUDEXINCHENDAIXIENENGLIYAOYUANYUANDAYUZHIFANG,1BANGJIROUMEITIANHUIRANSHAO50~70QIANKADERELIANG,RANERSHIJIQINGKUANGSHIYIBANGJIROUMEITIANRANSHAO10~15QIANKADERELIANG。

  RUGUOWOMENTONGGUOLILIANGXUNLIANZENGJIA2~5BANGJIROU,MEIBANGJIROUJIUHUIRANSHAODAYUE15QIANKADERELIANG,YINIANXIALAIJIUXIANGDANGYUJIANDIAOLE8BANGTIZHONG。LINGWAI,LILIANGLIANXINENGGOUQIANGZHUANGGUGEYUJIEDIZUZHI,YUFANGYINNIANLINGZENGZHANGSUODAOZHIDEJIROULIUSHIERYINQIDESHOUSHANGYIJISHENTIGEZHONGJINENGJIANTUIDENG。YAOXIANGZENGJIAJIROUDESHULIANG,XUYAOZHUYIYIXIAJIDIAN,1)MEIXINGQIZHISHAOJINXING2CIJILIXUNLIAN。RUGUONISHIWEILEJIANSHENYUJIANFEI,NEIMEIGEXINGQIXUJINXING2~3CILIANXI,ZHUYIDUISHENTIDEGEDAJIQUNJINXINGSUXING,ZAIMEICIDUANLIANZHIJIANYAOQUEBAOYOU1~2TIANDEXIUXISHIJIAN,YISHIJIROUDEDAOCHONGFENDEHUIFU。2)YAOBUDUANDIJIYUJIROUCIJI。XUDUORENZAIXUNLIANSHISUOSHIYONGDEZHONGLIANGDUIJIROUCIJIBUGOU。YINCIZAIDUANLIANZHONGWEILEBAOZHENGDUIJIROUDECIJI,XUANZEDEZHONGLIANGYINGYIGANGHAONENGWANCHENGGUIDINGDECISHUWEIZHUN。3)CAIYONGFUHELIANXI。ZUIYOUXIAODELILIANGLIANXIJIUSHIDUOJIROUDUOGUANJIEYUNDONG。ZHEIZHONGFUHEXINGDUANLIANFANGFA(RUSHENDUN、JIANBUDUN、FUWOCHENGDENG)YOUYULIYONGLESHENTIDEGEDAJIQUN,GUNENGGOUSHIRENCHENGQIGENGDADEZHONGLIANG,CONGERHUIRANSHAOGENGDUODERELIANG。4)BIANHUANLIANXIHUAYANG。WOMENSHENTIDESHIYINGNENGLIHENQIANGYINERHENKUAIJIUHUISHIYINGMUQIANJINXINGDEGEZHONGJIANSHENDONGZUO。YAOFANGZHIZHEIYIDIAN,JIUYINGDANGJINGCHANGBIANHUANLIANXIKECHENG、LIANXICISHU(ZUSHU),YIJIZULIXUNLIANFANGSHI。

  3、ZENGJIADUANLIANHOUDERELIANGXIAOHAO

足彩310  SHENTIRANSHAORELIANGDEYIGEXIANWEIRENZHIDEFANGSHIJIUSHI“HOUXURELIANGXIAOHAO”。YANJIUFAXIAN,QIANGDUBAOCHIZAIZUIDAXINLVDE80%DEQINGKUANGXIA,CONGSHI30~60FENZHONGDEYOUYANGJIANSHENDUANLIAN(BAOKUOQIZIXINGCHEYUPAOBUJILIANXIDENG),ZAISUIHOUDESHIJIANLISHENTIHAIHUIRANSHAO30~120QIANKADERELIANG。

足彩310  CIWAI,“HOUXURELIANGXIAOHAO”BUJINXIANYUYOUYANGDUANLIAN,YIXIEGAOQIANGDUDEZULIXUNLIANYUZULIXUNHUANLIANXIYENENGGOUCHANSHENG“HOUXURELIANGXIAOHAO”。BUGUO,ZHEIZHONGRELIANGXIAOHAOHUIYINXINGBIEYIJIDUANLIANLEIXINGDEBUTONGERCUNZAICHAYI。ZONGZHI,DUANLIANDEQIANGDUYUEDA,SHIJIANYUEZHANG,HOUXURANSHAODERELIANGJIUYUEDUO。

  ZHEISHIFOUYIWEIZHEMEICIDUANLIANDOUYAO“PINMING”DIJINXINGNI?DANGRANBUSHI。YINWEIJINXINGTAIDUOGAOQIANGDUDEDUANLIANHUISHIRENHENKUAICHANSHENGYANFANQINGXU,CHUXIANYUNDONGGUODUBINGJISHENTIDAILAISUNSHANG。

  JIRANYUNDONGHOUDERELIANGRANSHAODUIYUJIANFEIRUCIZHONGYAO,ZAIPINGRIDEDUANLIANZHONGWOMENJIUYINGDANG:1)CAIYONGJIANXIESHIDUANLIANFANGFA。ZHEIZHONGFANGSHIBUDANNENGGOUTIGAORENTIDENAILI,ERQIEHAINENGGOURANSHAOGENGDUODERELIANG。JIANXIESHIDUANLIANYOUCHENGWEI“MAICHONGSHIDUANLIAN”,LIANXIFANGFASHI:ZAIDUANSHIJIANNEIJINXINGGAOQIANGDUDEYUNDONG,ZHIHOUTINGDUNXIALAIJINXINGCHONGFENXIUXI,YIBIANWEIXIAYICIDUANLIANZUOZHUNBEIRUCIFANFUJINXING。2)JINXINGGAOQIANGDULIANXI。ANZHAOZUIDAXINLVDE80%JINXINGCHIXUXINGDELIANXI。HUANJUHUASHUO,ZAIYUNDONGZHONGNIYINGDANGGANDAOYOUDIANHUXIBUSHUNCHANG,DANTONGSHIHAIBUZHIYUSHANGQIBUJIEXIAQI。RUGUONISHIGECHUXUEZHE,ZAIKAISHIJIEDUANCHANGSHIZHEMEIGEXINGQIZENGJIAYIGEGAOQIANGDUDUANLIANXIANGMU,MEICIJINXING10~20FENZHONG,ZHUBUYANZHANGZHI30~60FENZHONG。3)JIANGDUANLIANXIANGMUFENKAIJINXING。ZAITONGYISHIJIANLIJINXINGYOUYANGLIANXIYULILIANGXUNLIANBUYIDINGNENGGOUSHIHOUXUHAORELIANGFANFAN,DANRUGUOBAYUNDONGXIANGMUFENGEKAILAIJINXINGJIUNENGGOUZUODEDAO。RUGUONIDEJIANSHENJIHUAXUKEQIENIYEYUANYIZHEIMEZUO,NEINIJIUGANCUIJIANGYUNDONGJIHUAFENJIEKAILAI,ZAOSHANGZUOYOUYANGLIANXI,WANXIESHIHOUJINXINGLILIANGXUNLIAN,FANZHIYEKE。BUGUO,HUAYOUSHUOHUILAI,NIBINGBUYIDINGFEIYAOJIANGYUNDONGLIANXIFENKAIJINXING,RUGUONIDESHIJIANBUYUNXU,KEYITONGGUOZENGJIAYUNDONGQIANGDUDEBANFALAIZENGJIAHOUXURELIANGDERANSHAO。LINGWAI,RUGUONIYOULINGLINGXINGXINGDESHIJIANHUAZHENGWEILINGDEDUANLIANFANGFADUIYURELIANGXIAOHAOQUESHISHIYIGEBUCUODEXUANZE。

  4、ZENGJIAYIXIEFUZHONGYOUYANGYUNDONG

足彩310  ZENGJIARELIANGXIAOHAODELINGYIGEFANGFAJIUSHICANJIAYIXIENENGGOUYUNDONGDUOGEJIROUZUZHIDEFUZHONGLIANXI,ZUIDIANXINGDEFUZHONGDUANLIANYOUKUAIBUZOU、PAOBU、PALOUTI,DAWANGQIU、YOUYANGTABANLIANXI、TAIQUANDAO、WUDAO、PAPODENG。

  DANGNIJINXINGZHEIXIEYUNDONGSHI,YINGDANGCONGZIJIZUIXIHUANBINGQIEZUIRONGYIJIANCHIDEYUNDONGKAISHI,DAIYOULEYIDINGJICHUZHIHOUZAICHANGSHIJIAONANDEYUNDONGLIANXI。

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