0905-flat-tummies

已經節食、吃得少、運動,肚肚還是鬆垮垮?

瘦瘦是過來人~節食和吃得少並不會讓肚肚變小!

單靠運動就要緊緻肚肚,更是天方夜譚!

(除非你原本的體脂肪就是20%以下)

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即使長年節食配合運動,

其他的地方都瘦了,就是肚肚沒瘦!

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實施了CLEAN EATING半年,

配合上肌耐力訓練。

真的就是半年,成果就很明顯!

所以,事實證明~

『單靠運動是不夠的!』

『光是捱餓、低卡、低澱粉更是錯誤!』

要有24吋腰,美麗的馬甲線~

『飲食、運動缺一不可!』

昨天看到QueenOfDaGym的文章,

講得十分中肯,很有邏輯~跟大家來分享唷~

~How to strengthen and tighten your core even after giving birth~

【如何強化及緊緻中央肌群,即使經過生產?】

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The formula for transforming your abdominal section or CORE is a combination of:

  1. CLEAN EATING
  2. CARDIO. Getting your heart rate pumping! This is how we improve heart health, oxygen distribution in the body and of course, weight loss. Burning energy-calories!! In order to lose weight, we need to burn calories out of the body. It's also an awesome stress reliever :) I'm going to get into cardio execution a little later because there's something vital I want to explain to you guys but for now, I'm gonna leave it at this.
  3. MUSCLE GROWTH Engaging the muscles EFFECTIVELY!!!! I see people all the time "trying" to attain that six pack but they're wasting their time by doing crunches. Look, crunches alone do not work. Lying on the floor doing crunches only hits one area of the abdominal muscles, the upper part of the rectus abdominis which is the largest muscle of the abdomen. It runs from the bottom of your ribs down the center of your stomach all the way to the groin. this group is referred to as the "6 pack". Down right above the pubic bone lies the iliopsoa. This muscle is underneath the bottom part of the rectus abdominis. (the area that seems to give women the most problems post pregnancy.) You also have the internal and external oblique muscles which run down both sides of your stomach and waist. There are two layers-internal and external. Collectively, the muscles of the abdomen in conjunction with your gluteal muscles and lower back muscles work as a corset for the abdominal region. working just one area of your stomach like doing standard crunches isn't going to get you that perfect, strong, sexy, tight core. You need to hit all of them.

 

緊實腹部的方程式:

一、CLEAN EATING(飲食)

105-b2

要有最佳的健康和最棒的身材,飲食占了90%!

運動只占了10%...

你無法像野獸般的在健身房訓練,

結果運動完後大吃特吃亂亂吃~薯條、漢堡、蛋糕、冰淇淋...

運動其實是在塑造身材最簡單的部分,

飲食才是最艱難也最重要的!

只要肯努力,任何人都可以有強壯的肌肉,還有六塊腹肌。

不過,有多少人能呈現出來呢?

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正當努力的鍛鍊時,所有的肌肉都被脂肪暗藏在皮下。

即使練得再兇,外觀上只會越練越胖!

You need dedication and more importantly, SELF DISCIPLINE!

You need to commit yourself to working out-YES, but, you need to understand that you absolutely MUST, MUST, MUST, eat CLEAN and stick to it day, after day, after day!!

We're replacing bad habits with good ones right?

It's a life change.

It's a commitment to yourself. It's about getting healthy MIND, BODY AND SOUL.

Your body will change, yes...but your MIND will grow and mature along with it.

Overall health is what we are striving towards and during this process you're going to grow.

You will see that you ARE capable of self control, discipline and CHANGE!

所以說~

『自我控制』不單是讓外觀看起來更棒,

從而會讓自身的意志變強、變成熟、變得更堅定!

這是一種生活模式的改變,

也是對自己的一種挑戰和訓練!

二、CARDIO(有氧運動)

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要消耗掉之前的脂肪,

有氧運動絕對部可以少!

讓心跳加快超過20分鐘,

讓身體燃燒脂肪!

無論做什麼有氧運動都行!

即使像倉鼠一樣跑跑步機,

或者像猴子一樣滿山跑....

三、MUSCLE GROWTH(長肌肉)

Muscles_of_the_Abdominal_Wall

單靠伏地挺身就想要有緊實的腹肌?

當然沒有這回事!

腹部的肌肉有很多方向,有很多肌群。

用力方式不同,就會用到不同的肌群。

一般的crunches只會訓練到腹直肌的上四塊,

reverse crunches只會訓練到腹直肌的下兩塊。

想要有馬甲線呢?一定非練腹斜肌不可!

瘦瘦整理了初階練腹肌的youtube影片:

第二個動做:PLANK PUSH UPs

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要注意的是,腹部用力之餘,腰背要打直!

plank1 (1)

如果往下凹的話,就會感覺到後背痠痛!

瘦瘦會將動做的名字輸入HIIT TIMER裡頭,

每個動做30秒~60秒,

五個循環再休息。

如果還想再繼續進行更進階的動作,可以試試以下著款:

除了肌耐力訓練外,這組的動作比較快,心跳也會加速~

這款腹肌訓練被瘦瘦納入HIIT的circuit裡頭了!

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不用再乾羨慕別人的腹肌了!

快來實施腹肌斷練三部曲罷!

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