tag:blogger.com,1999:blog-69758673939587692072024-02-19T18:26:13.128-08:00私人健身教練 Francis Lam私人健身教練 Francis Lam
歡迎加入健身的行列, 希望可以為大家提供優質的健身資訊, 增肌/消脂瘦身教學, 飲食營養, 鼓勵, 一同享受美好身材, 食物, 生活, 愛自己。Anonymoushttp://www.blogger.com/profile/02565275964985691981noreply@blogger.comBlogger358125tag:blogger.com,1999:blog-6975867393958769207.post-8287925222839168202019-02-05T06:43:00.001-08:002019-02-05T06:43:36.136-08:00「增肌同時減脂,真的可以嗎?」 <p dir="ltr">「增肌同時減脂,真的可以嗎?」 我們都知道!增肌和減脂是非常難同時進行的!同時「增肌減脂」?是非常沒有「效率」的!那怎麼辦?我們只能儘量的做到增肌的時候少增加脂肪,減脂的時候留住肌肉!「增肌, 不增脂」是很多男士所追求的健身目標, 但奈何, 事實上是不易達到的。大家可能有看到過健身室很多「大隻佬」大部分都是比較臃粗壯的,肌肉的圍度是大, 但總是欠缺線條美 ! 原因主要是他們在「上磅期」(特別是在冬季) 時, 同時增加了不少脂肪, 令增加了的肌肉線條被糊掉了 !</p>
<p dir="ltr">那麼, 我們可以如何避免,增肌時儘量少增加脂肪呢?「增肌, 不增脂」是我多年來的健身目標, 因為我經常需要保持狀態去應付拍攝工作, 接受訪問, 健美比賽等等, 所以深深體會到當中的難處, 我會跟大家分享一下幾個要點: 📌1.維持高強度的肌肉訓練</p>
<p dir="ltr">要保持肌肉線條, 必需對於肌肉產生壓力, 儘量每次訓練都做到力歇, working set盡力, 不要留力。而且大多數訓練都要求進行大重量的訓練, 6-12下的次數(RM), 不要降低對肌肉的負荷。 📌2.多鍛煉大肌肉群</p>
<p dir="ltr">大肌肉例如胸大肌、 背肌、腿部肌群等等, 有助提升全身肌肉群, 增加人體的基礎代謝率( BMR ), 改善基本的減脂能力。 📌3.定期進行有氧運動</p>
<p dir="ltr">有氧運動可以是健步走, 踏單車, 樓梯機, 等等, 目的是提升心肺耐力,增加身體的熱量消耗, 提高日常的代謝, 減少多餘熱量。一般建議進行20至45分鐘, 每星期2-3次, 視個別身體實際情況。 📌4.吸收足夠蛋白質<br>
如果您是對肌肉有足夠的訓練, 建議您最好每天吸收大概每公斤體重2克的蛋白質。即是若您是70KG體重, 則需要吸收約140克蛋白質左右。這有助我們去維持肌肉修補及生長。 📌5.不要忽視碳水化合物</p>
<p dir="ltr">有好多人為了消脂會進行低碳水化合物或戒澱粉的節食方式, 但往往會有反效果。如果您進行了幾天, 您開始會觀察到肌肉飽滿度不足, 流失, 乏力等等現象。因為碳水化合物一般是肌肉最好的能量源, 缺乏它,就會增加消耗肌肉的機會, 及難以增肌。 📌6.不要餓肚子<br>
挨餓會增加肌肉流失的機會, 而且阻礙肌肉恢復。而且挨餓會令人血糖不穩, 容易暴飲暴食, 形成易胖的飲食習慣。最理想是每隔3 - 4小時進食一次, 少吃多餐的方式。 📌7.選擇正確的零食</p>
<p dir="ltr">其實大多數正餐都不足以令人肥胖, 元兇一般是小食、零食、宵夜...... 其實大家只要多選擇高纖維、高蛋白質、低碳水化合物, 低脂肪、低糖為主要成分就可以, 例子有各類蔬菜瓜果, 乳酪, 燕麥餅, 水果, 堅果等等, 這都可以有助增肌減脂。 📌8.善用健身營養補充品</p>
<p dir="ltr">市面上有不少營養補充品都可以助我們增肌消脂, 例如乳清蛋白, bcaa, 肌酸, 各類維生素等等, 都可以助我們補充營養所需。</p>
<p dir="ltr">即日開始迎新春,Francis 送大家新春「大禮」。只要用我的Discount Code到 Myprotein購物,即有65%OFF, 黎緊每星期更有Weekly Deals, 享有額外優惠😇💪🏻快d入定貨啦🎉</p>
<p dir="ltr">bit.ly/myproteinfrancis<br>
code : mpfrancis</p>
<p dir="ltr">#TeamMyprotein#MyProteinhk#MyProtein#FuelYourAmbition#FrancisLam#Supplement#</p>
<p dir="ltr">#星級教練#私人健身教練#健身教練#PersonalTrainer#Pt#健身教學#增肌#消脂#修身#減肥#伸展#體適能#健身課程#營養飲食#健康餐#單對單訓練#小組健身#私人健身中心#高私隱度#FitnessSystem#尖沙咀#銅鑼灣#天然#健美</p>
Anonymoushttp://www.blogger.com/profile/02565275964985691981noreply@blogger.com0tag:blogger.com,1999:blog-6975867393958769207.post-90668979299881980252016-06-15T02:47:00.000-07:002016-06-15T02:47:25.812-07:00【健身教學-塑身減重】減重成效在於甩脂 不在你的體重數字<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" target="_blank"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" height="91" src="https://www.highfitnesshk.com/images/promote3.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="640" /></a></div>
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<span style="font-size: large;">脂肪是挺頑固的東西,不易被鬆動,想要甩掉脂肪,難度非常高,千萬別想在一朝一夕之間就想要減掉你日積月累囤積出來的脂肪。</span></div>
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<span style="font-size: large;">我們都知道減重要燃燒掉的是脂肪,不是肌肉。光靠節食來減重,從能量平衡的觀點來看,效果無法持久。當供給身體活動的能量變少了,體重在短時間內減少是很正常的情況,只不過快速減肥往往最先減掉的是肌肉和水分,此時去測量自己的體脂肪率,可能還是維持在原來的數率上,一動也不動。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsAynydLoHi3438xGxHkn26ACygJ6eb2gxrdAraNCTAM1ZSjmegPHj0dig4vBNvmiGNIaQfMFIy37JMpNrNWlB_TFaM4UUoxaw0nSZyXKC7y_fpjwzymdVPooqyYG-1rEs6KOt4CNz0aV7/s1600/s6_53c9354c2b46f.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsAynydLoHi3438xGxHkn26ACygJ6eb2gxrdAraNCTAM1ZSjmegPHj0dig4vBNvmiGNIaQfMFIy37JMpNrNWlB_TFaM4UUoxaw0nSZyXKC7y_fpjwzymdVPooqyYG-1rEs6KOt4CNz0aV7/s400/s6_53c9354c2b46f.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">減脂,不能心急!脂肪堆積的速度遠大於肌肉的成長。當進來的熱量多於耗掉的量,多餘的熱量會變成脂肪囤積起來,除非你正在訓練肌肉,多餘的熱量才會跑到肌肉那邊,這是人體的特性。脂肪在體內日積月累堆積起來,我們體內堆積了一大堆的陳年脂肪,想一想,如果你已經胖了5年,現在突然想要甩掉脂肪,有可能在5天或5星期內把胖了5年的脂肪給甩掉嗎?</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtGJ-0KzXJuArpVIv2lklpwgKLalGWm5WO_-XdOm6IGXlZtjVNFEDo1AVWtD2Dnt90R74VWPigpBrJCpK3f5o0uO7Hi99NHhbSC33E7JVCceQdlgy86yG60dGt3KOV8DW0M6vZSmznSzI/s1600/Pic+-+005.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtGJ-0KzXJuArpVIv2lklpwgKLalGWm5WO_-XdOm6IGXlZtjVNFEDo1AVWtD2Dnt90R74VWPigpBrJCpK3f5o0uO7Hi99NHhbSC33E7JVCceQdlgy86yG60dGt3KOV8DW0M6vZSmznSzI/s400/Pic+-+005.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">甩掉脂肪,需要一些力氣和時間,要有長期抗戰的決心,不宜操之過急,否則容易復胖。建議根據自己的條件和狀況,一切慢慢來,先給自己起碼半年的時間,遵循「逆轉餐盤」飲食法的規則,依序從飲食控制、有氧運動和肌力訓練著手,千萬別相信那些所謂的「幾天之內成功減肥」的說詞!</span></div>
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<a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" target="_blank"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" height="91" src="https://www.highfitnesshk.com/images/promote3.jpg" style="text-align: center;" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="640" /></a></div>
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<span style="font-size: large;"><b>肌肉是身體燃燒脂肪的工廠</b></span></div>
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<span style="font-size: large;">很多練瑜伽、有氧運動的老師或是健身教練為何看起來瘦又結實呢?原因就在他們長期鍛鍊肌肉,身體的肌肉群長期進行有效率的脂肪燃燒,當然能夠維持不易復胖的身材!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT9z_iUYH17SgGgLsHE2kZSMiBxLI6Z2dx_8ESvOafHLiMRINIvc0c2jNnykkazJXzrBjuf5z8fErzU1G-Bu42cbbF9JlWioBPi6-FcItXBnMI8MehEPkFelqyk3TZ3Ij8dZ1kOXqWWkQ/s1600/13351130_10153851668978547_1100331595_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT9z_iUYH17SgGgLsHE2kZSMiBxLI6Z2dx_8ESvOafHLiMRINIvc0c2jNnykkazJXzrBjuf5z8fErzU1G-Bu42cbbF9JlWioBPi6-FcItXBnMI8MehEPkFelqyk3TZ3Ij8dZ1kOXqWWkQ/s400/13351130_10153851668978547_1100331595_o.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">肌肉量越多,代表能夠燃燒的工廠間數越多,能送入工廠燃燒的脂肪也才會更多。減重的目標在減去多餘的脂肪,想要有效率地減脂,就要讓身體長出肌肉來。有氧運動的功能在減脂及鍛鍊心肺功能,而肌力訓練是增加肌肉量的必要手段,肌力訓練的原則是讓你的肌肉能夠有負重、有伸展,當肌肉得到操練之後,它才會醒過來,知道自己應該要長大了,知道自己應該勤於燃燒脂肪。</span></div>
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<span style="font-size: large;">長肌肉要付出代價的!肌肉有一個特性,那就是「很懶」。肌肉是很被動的組織,若沒有經過操練,它的量永遠就是那麼一點點,若長期不去操練肌肉,肌肉會越來越萎縮,長期臥床的病人為何總要每天幫助其活動四肢筋骨,目的就在維持他的肌肉量。</span></div>
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<span style="font-size: large;">肌肉一定要持續地活動,攝食進去的熱量才會跑到肌肉來消耗。若只想依賴節食來改變體組成或長肌肉是很困難的,畢竟天下沒有不勞而獲的事情,否則那些練出人魚線、有六塊肌的男明星為何每天辛苦上健身房呢?</span></div>
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<span style="font-size: large;"><b>肌力訓練可以雕塑身形</b></span></div>
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<span style="font-size: large;">我常跟人家說,跑馬拉松想要雕塑出型男美女的凹凸有致身材是非常困難的。馬拉松選手每天都在有氧燃燒脂肪,肌肉並沒有特別的操練,整個人不但脂肪少、肌肉也沒變多,看起來瘦癟癟的,身形不是很好看,如果你想把自己變成身材有型的俊男美女,除了有氧訓練外,也必須做肌力訓練來長肌肉。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYyRhi1HujTEPYARm6fcmPUgJoudukKeP646m_O6MwlpDmEUz-FLm2Nb9B7PupGHCq27tkKoLiqUH2yJw3iUY4NkN2Whgg1RTvS382kmfwa_zDanvzkYG5yhsVVT_A_hia0-2KyzPiRxU/s1600/IMG-20150212-WA0012.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYyRhi1HujTEPYARm6fcmPUgJoudukKeP646m_O6MwlpDmEUz-FLm2Nb9B7PupGHCq27tkKoLiqUH2yJw3iUY4NkN2Whgg1RTvS382kmfwa_zDanvzkYG5yhsVVT_A_hia0-2KyzPiRxU/s400/IMG-20150212-WA0012.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="246" /></a></div>
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<span style="font-size: large;">肌肉量會隨著年齡增加而變少,30歲往往是一個關卡,30歲之後肌肉的衰退速度會加速,所以我鼓勵任何年齡的朋友都應該訓練肌力,起碼要讓自己保持住肌肉量。我們的肌肉雖然很懶,卻也很聰明,無論你現在的年紀有多大,只要開始去鍛鍊肌肉,都可以得到訓練的效果。而且鍛鍊肌肉還可以讓人變年輕,整個人看起來精神百倍,不容易生病。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWiPW-yrQeFoC8cbMOK9UVN7eeNR1MJ5IQYAoGg9ObV5yp42LwDBwBFMS3O0FXozy9gLBanekukw8KhMaznjvkUhh_bHVSlLz9yS4nYmhD0rsWylK7C4HawLKD2tzMzn8XC-M_UVzb9fI/s1600/IMG-20150329-WA0040.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWiPW-yrQeFoC8cbMOK9UVN7eeNR1MJ5IQYAoGg9ObV5yp42LwDBwBFMS3O0FXozy9gLBanekukw8KhMaznjvkUhh_bHVSlLz9yS4nYmhD0rsWylK7C4HawLKD2tzMzn8XC-M_UVzb9fI/s400/IMG-20150329-WA0040.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="287" /></a></div>
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<span style="font-size: large;">減重之所以失敗,除了耐心不夠,問題也在對自己的身體認識不清。不管用哪種方法來減肥,剛開始看到體重機的數字往下掉了幾公斤,往往開心得不得了,只是你清不清楚自己減掉的東西是哪些?</span></div>
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<span style="font-size: large;"><b>別光看數字,體組成才是重點</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipMCOWNVoTf1-6mz7NvuZbR7Zrkkqwq-I-4aUvSvgMZK7mqcvaA3Q7pelYO4OK7-hdEXKo23bFVUIx5XeClWP4KAqSFqM9frNf00gEPrtl1njBfrIwISTp-YNYDE4Kry_wDuw3gmDZ43_0/s1600/0b69b0c27064709ba038d62cbeb9c024.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipMCOWNVoTf1-6mz7NvuZbR7Zrkkqwq-I-4aUvSvgMZK7mqcvaA3Q7pelYO4OK7-hdEXKo23bFVUIx5XeClWP4KAqSFqM9frNf00gEPrtl1njBfrIwISTp-YNYDE4Kry_wDuw3gmDZ43_0/s400/0b69b0c27064709ba038d62cbeb9c024.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">坊間很多減重方法標榜速成法,聽起來確實吸引人,但要試問當你按照那些減重方法來做時,你清楚知道自己到底減掉了哪些東西嗎?很可惜的是,很多減重方法都是急就章的做法,這樣其實是不太負責任的做法,只願意跟讀者說一些吸引人的減重數字,不願意顧慮人體代謝的整體面,結果是讓很多讀者減重減得亂七八糟,不僅吃得不對,嚴重者甚至吃出憂鬱症來。</span></div>
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<span style="font-size: large;">減重一定要按部就班,對身體有進一步的認識,不要將焦點執著於體重機上的數字。想要真正減肥成功,要改變的是體組成,不是只有體重而已!想要達成永不復胖的目標,就要觀察自己的體脂率變化,重視肌力訓練,好好訓練長出肌肉來。</span></div>
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<span style="font-size: large;">只要你的體組成一日沒有被改變的話,所有的減重都是徒勞的!改變體組成增加你的肌肉量,才是減肥的重點,真正啟動「永不復胖」的鑰匙!</span></div>
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文章來源:<a href="http://health.gvm.com.tw/webonly_content_6872_1.html" target="_blank">健康遠見</a></div>
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文章作者:<a href="http://health.gvm.com.tw/author_list_310.html" target="_blank">吳映蓉</a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfvFCAbsTdayy_rwXvw6Vr8Fh1g4wfWNz8fK6HGx2E1cJZTAnlSLsVtz66uS65dI2qbBcVcMJDEuxqgToGYIP4Xui7jEt8aRqeYm2DyiHAGtNER1oTRJLYx7T5MlI9spur8dtahnsVBNA/s1600/22405684677_3d48446214_b.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfvFCAbsTdayy_rwXvw6Vr8Fh1g4wfWNz8fK6HGx2E1cJZTAnlSLsVtz66uS65dI2qbBcVcMJDEuxqgToGYIP4Xui7jEt8aRqeYm2DyiHAGtNER1oTRJLYx7T5MlI9spur8dtahnsVBNA/s200/22405684677_3d48446214_b.jpg" width="163" /></a></div>
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(本文作者為台灣營養基金會執行長;文章刊載於《永不復胖的逆轉餐盤飲食法》一書/臉譜出版)</div>
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<span style="color: red; font-size: large;"><b>延伸閱讀:</b></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/244-joseph-%E5%A6%82%E4%BD%95%E7%94%A81%E5%B9%B4%E6%B8%9B%E5%8E%BB70%E7%A3%85-%E5%AD%B8%E7%94%9F%E5%88%86%E4%BA%AB%E6%B8%9B%E8%84%82%E5%A2%9E%E8%82%8C%E7%B6%93%E6%AD%B7.html" target="_blank">【客戶健身案例分享】如何用1年減<span id="goog_560692353"></span><span id="goog_560692354"></span>去70磅? 學生Joseph分享減脂增肌經歷</a></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/274-16weekstobuildupmuscle.html" target="_blank">【健身教學 - 學生案例分享】16 星期塑造電影明星的肌肉線條</a></span><br />
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- 教學資源為High Fitness擁有,未經許可不得轉載 -</div>
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<span style="background-color: yellow; font-size: large;"><b><a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" target="_blank"><span style="color: #0b5394;">【新生入門健身課程】</span><span style="color: blue;">只須$280即可參加</span></a></b></span></div>
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<span style="font-size: large;">初初接觸健身的您感到困難? 開始練了一段時間又總覺得有所不足,效果比別人慢?</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">請放心,不論是男女健身,新手或老手總會面對不同的健身問題,包括了增肌、消脂、器械使用、</span><span style="font-size: large;">某些局部位置的鍛鍊方法、營養飲食及訓練計劃安排等等。今次High Fitness推出了【新生入門健身課程】,為各位解決以上問題。</span><br />
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Anonymoushttp://www.blogger.com/profile/02565275964985691981noreply@blogger.com0tag:blogger.com,1999:blog-6975867393958769207.post-20068650360560868302016-06-15T02:02:00.000-07:002016-06-15T02:02:58.206-07:00【健身教學-塑身減重】如果瘦身後皮膚鬆馳怎麼辦? <div class="separator" style="clear: both; text-align: center;">
<a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" target="_blank"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" height="91" src="https://www.highfitnesshk.com/images/promote3.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="640" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLbvuuCB6SthJDSM56Zhuw5DNmKVWV-L9YmuvAdrqIrjqejVesVs-0X4peiwSgoQNPKlPgw7X-quXRhJQjX48Ynk5Qd4HcaPX9etdgeFm0M8KEjvoKEY2Tjgi4hobvptECN5skzM6jlaDy/s1600/skinfloppy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="208" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLbvuuCB6SthJDSM56Zhuw5DNmKVWV-L9YmuvAdrqIrjqejVesVs-0X4peiwSgoQNPKlPgw7X-quXRhJQjX48Ynk5Qd4HcaPX9etdgeFm0M8KEjvoKEY2Tjgi4hobvptECN5skzM6jlaDy/s400/skinfloppy.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">很多女士來信問我這個令人困擾的問題</span><span style="font-size: large;">。</span><span style="font-size: large;">首先我們要瞭解為什麼會有這種狀況發生? 及預防的方法有哪些? </span></div>
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<span style="font-size: large;"><b>快速減肥 </b></span></div>
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<span style="font-size: large;">當你因為節食或是吃減肥藥『快速』達到減肥效果時,就會造成皮膚容易有鬆弛的問題。這是因為你皮下的脂肪快速失去了脂肪,而在沒有肌肉的狀況下,你皮下的肌膚就會失去彈性,所以你的皮下就會鬆垮!減肥要慢慢減,不要想要快速減肥!快速減肥對肌膚會得不償失!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgg8gE7DPTSufNe_7_q8SoesRL3s4zmlsf7YHiiKH3vwlkBotbVz8EHERUxdB5xgO-TPx6Ystwt563iaxnQ6WLwxwvqULSYh8sIfpE2l8tS-Z7JEL9ELMhHi_ju_38gzSO9TvBMkl_ocp-J/s1600/2.560.png" imageanchor="1" style="font-size: x-large; margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgg8gE7DPTSufNe_7_q8SoesRL3s4zmlsf7YHiiKH3vwlkBotbVz8EHERUxdB5xgO-TPx6Ystwt563iaxnQ6WLwxwvqULSYh8sIfpE2l8tS-Z7JEL9ELMhHi_ju_38gzSO9TvBMkl_ocp-J/s400/2.560.png" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">打個簡單的比喻大家就可以理解了: </span></div>
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<span style="font-size: large;">一個充滿氣的氣球表面光滑圓潤,一旦把氣放掉,膠皮就全會變得鬆垮垮的,我們的皮膚也是一樣,快速減肥會使皮下脂肪和肌肉流失,令皮膚失去支持而變得鬆垂,同時會使原有的皺紋變得更深,甚至生出新的皺紋。</span></div>
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<span style="font-size: large;"><b>如何預防鬆弛的發生</b></span></div>
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<span style="font-size: large;"> 你需要透過運動來養成你皮下的肌肉,在燃燒脂肪的同時,透過鍛煉及訓練增加你皮下的肌肉組織!肌肉的構成會讓你的皮膚緊繃,而且保持彈性! </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinK9ditjnVc0IHRzTzqH-lJl1tpAiTy1yTILVXmNmYu_OrvFnQbkXuBWuWjoVaor6O5zSZJ4YDQz5G5na_usD6NerO8bBOp45C131-eGfe2Um_xdgm5vhfQkUUepvNwYM4tyVBxE7N71Rt/s1600/the-booty.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="396" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinK9ditjnVc0IHRzTzqH-lJl1tpAiTy1yTILVXmNmYu_OrvFnQbkXuBWuWjoVaor6O5zSZJ4YDQz5G5na_usD6NerO8bBOp45C131-eGfe2Um_xdgm5vhfQkUUepvNwYM4tyVBxE7N71Rt/s400/the-booty.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;"><b>如何補救?</b></span></div>
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<span style="font-size: large;"><b><u>力量訓練</u></b></span></div>
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<span style="font-size: large;">肌力訓練能讓肌肉更有彈性、有線條感。快速瘦下來的人鍛鍊肌力,可以防止肌肉流失、緊致皮膚。</span></div>
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<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihPyhLwRlQ1PwBMXs_giMIxz8jCQB4nTRpRPIyn20XOk2j51pL-k-KH1xisLM7UNyF7FVzXOty38czt3DUXyWVY7XPasadr-7oAjuubXs96xq2_bVAA2ac-P91jMCKKVqkk3mrDcBW5xtC/s1600/training.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihPyhLwRlQ1PwBMXs_giMIxz8jCQB4nTRpRPIyn20XOk2j51pL-k-KH1xisLM7UNyF7FVzXOty38czt3DUXyWVY7XPasadr-7oAjuubXs96xq2_bVAA2ac-P91jMCKKVqkk3mrDcBW5xtC/s400/training.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></span></div>
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<span style="font-size: large;">鍛煉不是一兩個月就可以看到成效!要給皮膚一點時間去慢慢地緊實,要給肌肉一點時間去慢慢地組織建立!這需要時間!不要給自己太大的壓力去解決皮膚的問題,這就像是你受傷了,傷口上的疤痕也是要經過時間才會愈合是一樣的道理! </span></div>
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<span style="font-size: large;"><b><u>多補充蛋白質</u></b></span></div>
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<span style="font-size: large;">蛋白質是合成肌肉的重要成分,多吃富含蛋白質的食物,有利於增加肌肉,皮膚有了肌肉的支持,鬆弛的問題自然迎刃而解。</span></div>
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<span style="font-size: large;">許多減肥者在減肥期間不敢吃肉,只吃大量的水果,結果效果並不如人意。為什麼呢?因為減肥需做大量帶氧運動,需要蛋白質建做肌肉,從而減少減脂時的同時肌肉流失,所以必須吃適量含有豐富蛋白質的肉類。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjejDKN-j9rPIkbW0VtpYAKqk9D9qrZ4prD2XqcpfGyBUj9lzwHwaFcd767LTvvs2qPtmR_XYxMlWS95HBfFMQ1IO0MhqET53stmLFfx5T3XU4UCnNOwmn5k9fg0LuaoPpEQRI9fwumkmMG/s1600/how-to-gain-weight-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="275" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjejDKN-j9rPIkbW0VtpYAKqk9D9qrZ4prD2XqcpfGyBUj9lzwHwaFcd767LTvvs2qPtmR_XYxMlWS95HBfFMQ1IO0MhqET53stmLFfx5T3XU4UCnNOwmn5k9fg0LuaoPpEQRI9fwumkmMG/s400/how-to-gain-weight-1.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">吃些肉不僅能防止減肥期間新陳代謝水平的下降,而且因肌肉增多了,肌肉能多消耗熱量。</span></div>
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<span style="font-size: large;">減肥時應進行適度的力量訓練,再攝入充足的蛋白質可以防止肌肉流失和減肥後的皮膚鬆弛,有利於防止減肥後的體重反彈。</span></div>
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<span style="font-size: large;">吃些肉也會給你一些滿足感,減低食慾,減少進食量,蛋白質屬於低血糖指數的食物,不會使血糖驟升驟降,因而減低飢餓感。</span></div>
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<a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" target="_blank"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" height="91" src="https://www.highfitnesshk.com/images/promote3.jpg" style="text-align: center;" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="640" /></a></div>
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<span style="font-size: large;"><b>吃什麼肉?</b></span></div>
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<span style="font-size: large;">要選擇低脂優質蛋白質的肉類,如瘦牛肉、瘦羊肉、清蒸魚、雞胸肉、豉油雞翼、蝦肉、雞蛋、蛋清等。素食者可選擇豆製品或乳製品。多吃些牛奶、乳酪、酸乳酪等。烹飪時要選擇清蒸、白灼、清燉等方法,不能用油炸、煎炸等方法。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEBNRR919PmmD9NAsE8HUiyEPtyBIWsnqoAfYuC052UDmQnWN3AhmXSy3VLfKgkS2bt0I03Q5gnDY-E_oLt2376vd447hlDXMMsM9q4V1l0MCEtKL3SAwwMMEYhE2jw-Qanx2b7ffmH4Mj/s1600/580_1157335624282566.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEBNRR919PmmD9NAsE8HUiyEPtyBIWsnqoAfYuC052UDmQnWN3AhmXSy3VLfKgkS2bt0I03Q5gnDY-E_oLt2376vd447hlDXMMsM9q4V1l0MCEtKL3SAwwMMEYhE2jw-Qanx2b7ffmH4Mj/s400/580_1157335624282566.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">少吃或者不該吃的肉: 脂肪含量高、熱量高的肉類,如五花肉、肥豬肉、豬肉餃子、炸雞腿、鹹鴨蛋等。</span></div>
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<span style="font-size: large;"><b><u>補充膠原蛋白</u></b></span></div>
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<span style="font-size: large;">影響皮膚彈性最重要的蛋白質是膠原蛋白,因此皮膚中膠原蛋白含量的高低決定了皮膚的彈性,也就是說,只要增加膠原蛋白的攝入量,就可以延緩皮膚的衰老進程,使皮膚保持一定彈性。</span></div>
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<span style="font-size: large;">富含膠原蛋白的食物有:豬蹄、豬皮、蹄筋、魚皮、膠原蛋白粉等。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7sETaw_lXnHRG9DnWU2in0I3PDvMafWOstbGf6QWJrUdQ0gOD4zu3qZLKJAJDc2oBT01cUb_TOCt3aVwJWAbnVmpBnjCInS2e6iX5aZJnQ1hfL9TL-SBei-34cqgnKRHSII9EzD8HeB6H/s1600/d437269.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="163" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7sETaw_lXnHRG9DnWU2in0I3PDvMafWOstbGf6QWJrUdQ0gOD4zu3qZLKJAJDc2oBT01cUb_TOCt3aVwJWAbnVmpBnjCInS2e6iX5aZJnQ1hfL9TL-SBei-34cqgnKRHSII9EzD8HeB6H/s400/d437269.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">豬蹄、豬皮等雖然富含膠原蛋白,但脂肪含量太高,不宜多吃,每餐吃兩片豬蹄便可。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTYK2G_TVCTPaZ19B7rtJNoGOMhD8i5NbUDGIs5C0eVo1HTRDFYm0hrWIjJO_3WHCLOKa1f8wC7ZwS5bGs7sXDEq9P9TRkfRYf1T4nJpn2msfhVrUXmN5osjTLiKB5u33HPCNbRlcsXFll/s1600/f5754048e91bdab6213d9b649870d77d.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="318" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTYK2G_TVCTPaZ19B7rtJNoGOMhD8i5NbUDGIs5C0eVo1HTRDFYm0hrWIjJO_3WHCLOKa1f8wC7ZwS5bGs7sXDEq9P9TRkfRYf1T4nJpn2msfhVrUXmN5osjTLiKB5u33HPCNbRlcsXFll/s320/f5754048e91bdab6213d9b649870d77d.JPG" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="320" /></a></div>
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<span style="font-size: large;">而魚脂肪含量較低,比較適合減肥者食用,可經常吃。含有膠原蛋白的蛋白粉具有低脂肪、小分子等特色,容易吸收,也非常適合減肥者服用。</span></div>
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<span style="font-size: large;"><b><u>多喝水</u></b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikLsmoc_0QUAz9IISGjUOIM7o61sk6m4qpqDC9rWF_RjB3JdiKC_sXKiIeYUJPmeqgZ11Aa55yZAe9OX9_0Ka-izvrz9GN99GIsGqKjssUxlrumVqXoN1xuRVwOcTEJM7E7JbNTqeoTo5M/s1600/1411971602462.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="260" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikLsmoc_0QUAz9IISGjUOIM7o61sk6m4qpqDC9rWF_RjB3JdiKC_sXKiIeYUJPmeqgZ11Aa55yZAe9OX9_0Ka-izvrz9GN99GIsGqKjssUxlrumVqXoN1xuRVwOcTEJM7E7JbNTqeoTo5M/s400/1411971602462.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">這是一定的! 讓皮膚要健康又充滿水嫩的彈性,就是要多喝水!由於脂肪組織含水量較低,所以肥胖者的體液含水量相對較低,對脫水的耐受程度也就較差,為了防止身體缺水,減肥者在減肥期間要特別注意補水,否則會導致皮膚乾燥、彈性下降等減肥的“副作用”出現。</span></div>
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<span style="font-size: large;">喝水方法:早晨起床後先喝250毫升左右的溫水(即一杯水),及時解除“體渴”,以後每隔1至2小時飲水1次,每次200毫升,此外,在運動時要根據出汗量,適量增加水分的攝入。</span></div>
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<span style="font-size: large;"><b><u>多吃抗氧化食物</u></b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmr4ZPBQCsf5bLgHaktH4j8vFB8JEtP6dgpBzWBQbdOKb7LW-3JJ90dqBKBOSHhM2-12eshjH3CCBLcIegTF9T01k686dJ40zuCgywm6yoLvsqO31c2qnqK-XIVqTUq_r4T6CpVg2GL7bB/s1600/41bdc05045b9975f1c8a175e49620126.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmr4ZPBQCsf5bLgHaktH4j8vFB8JEtP6dgpBzWBQbdOKb7LW-3JJ90dqBKBOSHhM2-12eshjH3CCBLcIegTF9T01k686dJ40zuCgywm6yoLvsqO31c2qnqK-XIVqTUq_r4T6CpVg2GL7bB/s400/41bdc05045b9975f1c8a175e49620126.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">抗氧化的食物有助於合成膠原蛋白,膠原蛋白可以改善皮膚皺摺以及鬆弛情況,因此減肥後若出現皮膚鬆弛,可以多吃胡蘿蔔、蘋果、番茄、葡萄</span><span style="font-size: large;">、</span><span style="font-size: large;">西蘭花、洋䓤、橙及火龍果等這類食物。</span></div>
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<span style="font-size: large;"><b><u>按摩或是保養你的皮膚</u></b></span></div>
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<span style="font-size: large;">每天健身後,可以做一些按摩幫助皮膚代謝!同時可以擦一些營養又滋潤的乳液,你可以針對你在意的部位多擦拭按摩!會讓你的皮膚更有彈性!更光滑! </span></div>
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<span style="font-size: large;"><b><u>給你的皮膚一些時間</u></b></span></div>
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<span style="font-size: large;">皮膚的彈性與年齡相關,如果你還年輕皮膚較有彈性,一旦減肥後出現皮膚鬆弛的現象時,要有耐心給你的皮膚一點時間,讓它自然恢復。身體脂肪的含量越少,皮膚就會變得越緊致。堅持一兩年的減肥和長期的鍛鍊後,很多人的皮膚都是慢慢變緊致的。</span></div>
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參考資料:<a href="http://poseidonsally.pixnet.net/blog/post/123547802-%E7%9A%AE%E8%86%9A%E9%AC%86%E5%BC%9B%E6%80%8E%E9%BA%BC%E8%BE%A6%EF%BC%9F" target="_blank">健身鬥士Sally</a></div>
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<span style="color: red; font-size: large;"><b>延伸閱讀:</b></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/244-joseph-%E5%A6%82%E4%BD%95%E7%94%A81%E5%B9%B4%E6%B8%9B%E5%8E%BB70%E7%A3%85-%E5%AD%B8%E7%94%9F%E5%88%86%E4%BA%AB%E6%B8%9B%E8%84%82%E5%A2%9E%E8%82%8C%E7%B6%93%E6%AD%B7.html" target="_blank">【客戶健身案例分享】如何用1年減<span id="goog_560692353"></span><span id="goog_560692354"></span>去70磅? 學生Joseph分享減脂增肌經歷</a></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/274-16weekstobuildupmuscle.html" target="_blank">【健身教學 - 學生案例分享】16 星期塑造電影明星的肌肉線條</a></span><br />
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- 教學資源為High Fitness擁有,未經許可不得轉載 -</div>
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<span style="background-color: yellow; font-size: large;"><b><a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" target="_blank"><span style="color: #0b5394;">【新生入門健身課程】</span><span style="color: blue;">只須$280即可參加</span></a></b></span></div>
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<span style="font-size: large;">初初接觸健身的您感到困難? 開始練了一段時間又總覺得有所不足,效果比別人慢?</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">請放心,不論是男女健身,新手或老手總會面對不同的健身問題,包括了增肌、消脂、器械使用、</span><span style="font-size: large;">某些局部位置的鍛鍊方法、營養飲食及訓練計劃安排等等。今次High Fitness推出了【新生入門健身課程】,為各位解決以上問題。</span><br />
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Anonymoushttp://www.blogger.com/profile/02565275964985691981noreply@blogger.com0tag:blogger.com,1999:blog-6975867393958769207.post-43466096085356860552016-06-14T03:06:00.002-07:002016-06-14T03:06:40.335-07:00【健身教學-星級健身故事】9位明星的人魚線食譜!<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;">杜文澤曾在社交網寫下格言表示:「吃是為了吸收營養,而不是享受,跟油、糖說再見,不要相信任何的減肥產品,要信自己意志」成功以少食多餐變「人魚線」人。</span></div>
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<span style="font-size: large;">張家輝以每日早餐香蕉 + 牛奶 + 麥片;午餐吃水煮雞肉和大量蔬菜;晚餐水煮雞肉、水煮蛋及無醬料的青菜,成功擁有令人羡慕的「人魚線」肌肉。</span></div>
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<span style="font-size: large;">張繼聰堅持每星期六天運動(一天休息),每天30-50分鐘負重訓練,另加半小時帶氧運動(心跳維持140-150)!飲食方面,盡可能清淡少汁,汽水公仔麵不會碰,早餐午餐會正常吃,晚餐盡可能早點吃,通常在六七點左右。外食的話會用熱水過油,盡量少澱粉質。</span></div>
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<span style="font-size: large;">黃曉明的餐單有十幾年了,他午餐都是食蔬菜和黃瓜,而平時多食水果成功維持這美好身材。</span><span style="font-size: large;">黃曉明這樣吃: 少碰澱粉類食物,以高纖青菜為主;喝鹽巴水加強腸胃消化排毒;每天必吃番茄增加抗氧化劑。</span></div>
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<span style="font-size: large;"><span style="font-size: large;">曾經體重胖到破百的彭于晏,從過去暖男陽光的形象變身成肌肉猛男,甚至體脂減到剩3%</span></span><span style="font-size: large;">。</span><span style="font-size: large;">彭于晏除了嚴格訓練外,嚴禁吃油、鹽及</span><span style="font-size: large;"><span style="font-size: large;">澱粉的東西,更不吃任何油炸食物,只吃水煮雞肉、水煮蛋。</span></span></div>
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<span style="font-size: large;">天王劉德華每天都會做運動,他的機密食譜是早餐吃麥片和熱咖啡;午晚只吃無醬料蔬菜、堅果沙拉及水煮白肉。另外他</span><span style="font-size: large;">不喝冷飲以熱茶為主。</span></div>
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<span style="font-size: large;">出道13年的天王周杰倫,往往我們只注意到他的音樂才華,但前年一張宣傳照讓大家驚艷,周杰倫展現出傲人的八塊肌及人魚線,秀出不同以往的man power,連體脂都剩下8%,他也坦言透過飲食改善跟勤上健身房,打造出完美「肌」身。</span></div>
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<span style="font-size: large;">亞洲舞王郭富城這樣吃:早餐吃水煮蛋不吃蛋黃,偶爾搭配少油糖的雜糧麵包 ;中餐吃水果吃到飽增加飽足感 ;晚餐以水煮肉、燙青菜為主;想吃東西時可以嚼口香糖解饞 </span><span style="font-size: large;">。</span></div>
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<span style="font-size: large;">羅志祥每天會喝3000cc的水外,不吃宵夜及以水果當晚餐。</span></div>
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參考資料:<a href="http://women.fanpiece.com/beautystreet/6%E4%BD%8D%E6%98%8E%E6%98%9F%E7%9A%84-%E4%BA%BA%E9%AD%9A%E7%B7%9A-%E9%A3%9F%E8%AD%9C%E5%A4%A7%E5%85%AC%E9%96%8B-c1227519.html" target="_blank">Fanpiece</a></div>
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<span style="color: red; font-size: large;"><b>延伸閱讀:</b></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/244-joseph-%E5%A6%82%E4%BD%95%E7%94%A81%E5%B9%B4%E6%B8%9B%E5%8E%BB70%E7%A3%85-%E5%AD%B8%E7%94%9F%E5%88%86%E4%BA%AB%E6%B8%9B%E8%84%82%E5%A2%9E%E8%82%8C%E7%B6%93%E6%AD%B7.html" target="_blank">【客戶健身案例分享】如何用1年減<span id="goog_560692353"></span><span id="goog_560692354"></span>去70磅? 學生Joseph分享減脂增肌經歷</a></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/274-16weekstobuildupmuscle.html" target="_blank">【健身教學 - 學生案例分享】16 星期塑造電影明星的肌肉線條</a></span><br />
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- 教學資源為High Fitness擁有,未經許可不得轉載 -</div>
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<span style="background-color: yellow; font-size: large;"><b><a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" target="_blank"><span style="color: #0b5394;">【新生入門健身課程】</span><span style="color: blue;">只須$280即可參加</span></a></b></span></div>
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<span style="font-size: large;">初初接觸健身的您感到困難? 開始練了一段時間又總覺得有所不足,效果比別人慢?</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">請放心,不論是男女健身,新手或老手總會面對不同的健身問題,包括了增肌、消脂、器械使用、</span><span style="font-size: large;">某些局部位置的鍛鍊方法、營養飲食及訓練計劃安排等等。今次High Fitness推出了【新生入門健身課程】,為各位解決以上問題。</span><br />
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Anonymoushttp://www.blogger.com/profile/02565275964985691981noreply@blogger.com0tag:blogger.com,1999:blog-6975867393958769207.post-14076691628773759782016-06-13T23:00:00.002-07:002016-06-13T23:00:32.687-07:00【健身教學-燃脂瘦身】 燃脂、爆發力一起搞定:進階波比操<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" target="_blank"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" height="91" src="https://www.highfitnesshk.com/images/promote3.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="640" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVafXBxAbCUa26UCFz2aRpmp67Tr2YMu-8FRr0SLTp5AYWRyU_tAIdzU1BF21w8fIcA9l27dZF-uzyzeDO5nbWG2LmIgSOXKoGekAGafVGEPwQ49qNLRX7oV2Z9yLhyphenhyphenTNV7tSNhQyKuyPR/s1600/burpee.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="207" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVafXBxAbCUa26UCFz2aRpmp67Tr2YMu-8FRr0SLTp5AYWRyU_tAIdzU1BF21w8fIcA9l27dZF-uzyzeDO5nbWG2LmIgSOXKoGekAGafVGEPwQ49qNLRX7oV2Z9yLhyphenhyphenTNV7tSNhQyKuyPR/s400/burpee.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">Burpee是一個簡單易上手的訓練動作,常常會加在間歇訓練的菜單之中,而這麼受到歡迎的其中一個原因在於Burpee能夠訓練到70%的肌肉!第二個原因在於,Burpee同時也能夠提昇心肺功能,因此廣受大家的歡迎,Burpee包含:深蹲以及伏地挺身,而Burpee的步驟我們可以參考以下的分解動作圖。</span></div>
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<span style="font-size: large;"><b>波比操分解動作</b></span></div>
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<span style="font-size: large;">(與初階波比操不同,加入了伏地挺身動作)</span></div>
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<span style="font-size: large;">蹲下→雙腿向後延伸→一下伏地挺身→返回蹲姿→利用爆發力躍起</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg14sPPldgIVf7wGX8GKCYhLKu59c8uHHIMor6c3JnFEfrO57ui8pJ213OMCThllLW1zXgMhJZrYgXHC9QwClzAEr5gVlLUakKHPPwLaxb1nYk3ZrGUUGXsd8KkvRuA58TK-d5sqgHO74/s1600/808_cdeba45b83579d059c399934296a531b140f6969d5213fd0ece03148e62e461e.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg14sPPldgIVf7wGX8GKCYhLKu59c8uHHIMor6c3JnFEfrO57ui8pJ213OMCThllLW1zXgMhJZrYgXHC9QwClzAEr5gVlLUakKHPPwLaxb1nYk3ZrGUUGXsd8KkvRuA58TK-d5sqgHO74/s400/808_cdeba45b83579d059c399934296a531b140f6969d5213fd0ece03148e62e461e.png" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;"><b>Burpee進階版-Burpee Walk</b></span></div>
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<span style="font-size: large;">自主性訓練的必備菜單,動作非常相似,但少了跳躍的動作因此更簡單易懂,而且一分鐘可以消耗8卡路里是不是非常的吸引人呢!正確的動作會是你的燃脂小幫手唷,讓我們一起來看看該如何做Burpee Walker吧!</span></div>
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<span style="font-size: large;">步驟一:首先先以左手為支撐點,再將左腳伸出。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ9dWQnCvhKinrtiG5yfX9wNcgNlR4PvqypTI_BM59d2D7nmuUHvpTiz8Owk3SzyRMFqQQSlzXT2DwHrv_ooaZVJ8wDIcxYCQtZqngSKiRMr7uIeaCjKTbtP_qSNSKb0GmXzBnyWFONbo/s1600/808_77d26086ad71451a2753c4f1391f80f0c9e1074f5b3f9fc8ea15d152add07294.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="218" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ9dWQnCvhKinrtiG5yfX9wNcgNlR4PvqypTI_BM59d2D7nmuUHvpTiz8Owk3SzyRMFqQQSlzXT2DwHrv_ooaZVJ8wDIcxYCQtZqngSKiRMr7uIeaCjKTbtP_qSNSKb0GmXzBnyWFONbo/s400/808_77d26086ad71451a2753c4f1391f80f0c9e1074f5b3f9fc8ea15d152add07294.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsxErddB_Moid8Rm6PBkd6l1bkj4g_JHDCLVccDXj-Q1Rv4kFyB2hnABkFc_2CIjVArT1Uq1QRmLA4eyNnC2GO3ZsQp3cTYxzNypgqOnvftMDvQ-VKxF74yDaZqMlnKcIHwvmHl_aWBsQ/s1600/808_938ecbb94ea8c58b906d35e39114f46738af86134b65d0f10fe33d30dd76442e.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="217" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsxErddB_Moid8Rm6PBkd6l1bkj4g_JHDCLVccDXj-Q1Rv4kFyB2hnABkFc_2CIjVArT1Uq1QRmLA4eyNnC2GO3ZsQp3cTYxzNypgqOnvftMDvQ-VKxF74yDaZqMlnKcIHwvmHl_aWBsQ/s400/808_938ecbb94ea8c58b906d35e39114f46738af86134b65d0f10fe33d30dd76442e.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">步驟二:右邊重複一樣的動作,讓身體呈現像伏地挺身起始的姿勢。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1OsPTtclisnku1D9JeruMnS9J_9j8M2EGa9pSqT_PV6I92vSSxFbcOt5Zg3UevuG8R24XPph7f0eNkF3Zi29R2MwMUuopBiL-bw0Pp2e2TqNibmQFMByb3eRLK7AEMWme6YXRvW9bnXg/s1600/808_5e18f54a1ed95750cd49dd26d557ccbd6974ce5ac660610b44d9b9fed0ff9548.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1OsPTtclisnku1D9JeruMnS9J_9j8M2EGa9pSqT_PV6I92vSSxFbcOt5Zg3UevuG8R24XPph7f0eNkF3Zi29R2MwMUuopBiL-bw0Pp2e2TqNibmQFMByb3eRLK7AEMWme6YXRvW9bnXg/s400/808_5e18f54a1ed95750cd49dd26d557ccbd6974ce5ac660610b44d9b9fed0ff9548.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">步驟三:左腳屈膝呈現半蹲姿勢以及左手屈肘,上手臂與身體軀幹平行。</span></div>
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<span style="font-size: large;">步驟四:右邊亦同,呈現深蹲的姿勢並且保持胸膛向前。</span></div>
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<span style="font-size: large;">這時候又重新回到步驟一,持續循環此動作短短的一分鐘也非常有感,進行的過程當中注意胸口朝前,可別駝背了哦!也會感受到自己的心跳加速,若是得心應手之後可以試著加速,讓身體燃燒脂肪也跟著加快些,但還是要注意身體的狀況,若是在進行訓練的途中感到不適要趕緊休息,訓練過後也要適時的補充水份,讓身體呈現更佳的狀態,每天可以撥空訓練五分鐘,窈窕的體態就離你不遠了!</span></div>
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文章來源: <a href="http://tw.running.biji.co/index.php?q=news&act=info&id=8071&subtitle=%5B%E8%B7%91%E6%AD%A5%E5%A5%BD%E5%BD%B1%E7%89%87%5D%E7%87%83%E8%84%82%E5%A5%BD%E5%B9%AB%E6%89%8B%20%E6%B3%A2%E6%AF%94%E9%80%B2%E5%8C%96%E7%89%88%EF%BC%8DBurpee%20Walk" target="_blank">運動筆記</a></div>
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<span style="color: red; font-size: large;"><b>延伸閱讀:</b></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/244-joseph-%E5%A6%82%E4%BD%95%E7%94%A81%E5%B9%B4%E6%B8%9B%E5%8E%BB70%E7%A3%85-%E5%AD%B8%E7%94%9F%E5%88%86%E4%BA%AB%E6%B8%9B%E8%84%82%E5%A2%9E%E8%82%8C%E7%B6%93%E6%AD%B7.html" target="_blank">【客戶健身案例分享】如何用1年減<span id="goog_560692353"></span><span id="goog_560692354"></span>去70磅? 學生Joseph分享減脂增肌經歷</a></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/274-16weekstobuildupmuscle.html" target="_blank">【健身教學 - 學生案例分享】16 星期塑造電影明星的肌肉線條</a></span><br />
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- 教學資源為High Fitness擁有,未經許可不得轉載 -</div>
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<span style="font-size: large;">初初接觸健身的您感到困難? 開始練了一段時間又總覺得有所不足,效果比別人慢?</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">請放心,不論是男女健身,新手或老手總會面對不同的健身問題,包括了增肌、消脂、器械使用、</span><span style="font-size: large;">某些局部位置的鍛鍊方法、營養飲食及訓練計劃安排等等。今次High Fitness推出了【新生入門健身課程】,為各位解決以上問題。</span><br />
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Anonymoushttp://www.blogger.com/profile/02565275964985691981noreply@blogger.com0tag:blogger.com,1999:blog-6975867393958769207.post-51489893979385919142016-06-13T22:35:00.002-07:002016-06-13T22:35:33.176-07:00 【健身教學-增肌】為何就是無法變壯?<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5YejmPZIAqJqosM-91eKqrY73UHzqgMUzFG6bata3z_82xWPOBs0Bl85dJKCNOwUZVXyOjtU7WJnYvIsQPEUU0IWZUtHo3SebX4Ng47AngNlWB9z_VXohuCcADU6sMsBabDFZyrCWOaFk/s1600/cantgainmuscle.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="207" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5YejmPZIAqJqosM-91eKqrY73UHzqgMUzFG6bata3z_82xWPOBs0Bl85dJKCNOwUZVXyOjtU7WJnYvIsQPEUU0IWZUtHo3SebX4Ng47AngNlWB9z_VXohuCcADU6sMsBabDFZyrCWOaFk/s400/cantgainmuscle.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">你是不是陷入了這種情況:不論如何訓練,卻總是看不到任何增肌效果?即使是每日、每月、每年,持續不段的訓練。健身房已經成為你家廚房,但你的身材仍是毫無進展?</span></div>
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<span style="font-size: large;">以下幾個錯誤原因,很可能就是你增肌效果不明顯、無法建立有品質的肌肉的關鍵。</span></div>
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<span style="font-size: large;"><b>1. 訓練量僵化</b></span></div>
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<span style="font-size: large;">動作的次數、訓練的組數量多,似乎是一個很有效的訓練方式,對於初學者來說。一開始說不定也能增加一些肌肉重量。但經過六、七個月後,一切都會陷入停擺,你會進入作相同重訓、卻沒有任何效果的循環之中。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7VC1c0dS-AjZRY2IsiA4wBsWimvGYPjnZZ0M9mWiHzDTbDbwOoBiAsBQ1QcIn5c_A6jzjSFElPUoOM3S0SZc-rKPwWveFuFAmDwHcfXyeaZsHGLCaSGf-d0lpzeOK-0PeewMyJw1dzuQ/s1600/image.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7VC1c0dS-AjZRY2IsiA4wBsWimvGYPjnZZ0M9mWiHzDTbDbwOoBiAsBQ1QcIn5c_A6jzjSFElPUoOM3S0SZc-rKPwWveFuFAmDwHcfXyeaZsHGLCaSGf-d0lpzeOK-0PeewMyJw1dzuQ/s400/image.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">這是你身體的情況:</span></div>
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<span style="font-size: large;">你會因為肌肉肥大而看似變壯,但它並不是機能性的肌肉。增加的肌肉量,是因為肌肉細胞吸收了水份、醣類而增大。但要注意的是,這時能負荷的重量增加,並不是因為肌肉增大增強,而是因為神經系統適應了。簡單來說,你的身體只是學會了如何儲存水分和養分,當達到一定程度後,就停止進步了。</span></div>
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<span style="font-size: large;">所以就一般的健身者來說,想要增肌,與其利用輕重量/多次數感受肌肉的運動,不如利用大重量/低次數訓練,會更有效。每隔一~二個禮拜,就往上增加一點重量吧!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBrdS7i5j2a5YH8WniZFuEzK-n8HcOqT5S2zBr6MX2N_0nSLGp51ZBMRS1L5YvCOKacf82NfuSiQGLsjyziddaJHRLqrjPExq6MKVFHJ5JhsnDtckU5NxgG1vGa9q9xqXuatl2j4ff5fs/s1600/image+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBrdS7i5j2a5YH8WniZFuEzK-n8HcOqT5S2zBr6MX2N_0nSLGp51ZBMRS1L5YvCOKacf82NfuSiQGLsjyziddaJHRLqrjPExq6MKVFHJ5JhsnDtckU5NxgG1vGa9q9xqXuatl2j4ff5fs/s400/image+%25281%2529.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">不用一次增加太多,一個禮拜往上增加2公斤就好,一年下來就進步100公斤了!當然這是非常理想化的進步,但不要小看小小重量的提升,大海不就是涓涓細流匯集而成的?!</span></div>
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<a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" target="_blank"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" height="91" src="https://www.highfitnesshk.com/images/promote3.jpg" style="text-align: center;" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="640" /></a></div>
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<span style="font-size: large;"><b>2. 過量訓練</b></span></div>
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<span style="font-size: large;">你可能認為,今天練背,明天練胸,兩處肌肉不相衝突。但實際上你沒讓你的神經系統等復原。一般來說,肌肉大約經過3天的時間,就得到充分的休息,但神經系統等卻需要更長的時間。當你訓練容易失敗,或是重量退步,那就可能就是未充分休息,訓練打折扣。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQv6AW4ehbnbypjcQbTm0R2TKKbTuXRuIIVuLjm8fRL-2JlCT_34za31k7X1W67uGOmM9X3_TX1AkGwUp2AfpxgMaHsk0wnzSphrKQhmq_G2a1_zi9SntioTgDiZNnVPkoGZtNdxiIjPQ/s1600/1449599415-439832663.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="221" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQv6AW4ehbnbypjcQbTm0R2TKKbTuXRuIIVuLjm8fRL-2JlCT_34za31k7X1W67uGOmM9X3_TX1AkGwUp2AfpxgMaHsk0wnzSphrKQhmq_G2a1_zi9SntioTgDiZNnVPkoGZtNdxiIjPQ/s400/1449599415-439832663.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;"><b>3.營養補充不足</b></span></div>
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<span style="font-size: large;">重量訓練之外,營養補充也是重要的一環。這觀念已經講到爛掉,稍微有經驗的健身者,都明白這一點。但實際情況卻是,知道要吃,也常常吃不到足夠的量。沒有經過詳細規劃的飲食,容易補充營養不足。透過一些設計過的飲食菜單,補充足夠的營養喔!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDD00Algp134Ywt88zPN6QQp2O2HKwDM04HcQR2v4rfVHXRjhf52BCzRi3LDVI4g8YVt2pTzfrM-BXGBZGUnSvNmqm991DOMKEIYcbxatUEz1ymwCJOVdfi1REAJ6WkFrHr26me7kB858/s1600/image+%25282%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDD00Algp134Ywt88zPN6QQp2O2HKwDM04HcQR2v4rfVHXRjhf52BCzRi3LDVI4g8YVt2pTzfrM-BXGBZGUnSvNmqm991DOMKEIYcbxatUEz1ymwCJOVdfi1REAJ6WkFrHr26me7kB858/s400/image+%25282%2529.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="308" /></a></div>
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<span style="font-size: large;"><b>4. 肌肉不是一兩個禮拜就能看見的成效</b></span></div>
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<span style="font-size: large;">綜合前幾點所言,你可能想要速效,然後天天訓練,或是覺得次數一多就有效,但這只是你在自我受傷的過程。不要急躁,增肌、訓練都是一項長期的過程。只要注意到,小幅度小幅度的往上增加,確認你保持著進步,不論進步多寡,長期下來,一定會有很明顯的成效!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOZsDf1OZM1_qXjcZuq3n3tbTuf2JG-3nYrVvBSbjpJvmpAPX_65WrITFahff_CfsOGUDRbZHTb6j6LOYu1OcFfDApDAuCiAxeztFMMcQzyA_pRF0EHdJEFCBExv_hQFImWt1g8OVW1pc/s1600/asd.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOZsDf1OZM1_qXjcZuq3n3tbTuf2JG-3nYrVvBSbjpJvmpAPX_65WrITFahff_CfsOGUDRbZHTb6j6LOYu1OcFfDApDAuCiAxeztFMMcQzyA_pRF0EHdJEFCBExv_hQFImWt1g8OVW1pc/s400/asd.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="296" /></a></div>
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<span style="font-size: large;"><b>5. 健身增肌,不是一件複雜的科學</b></span></div>
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<span style="font-size: large;">健身,不是一項深奧的科學實驗,你不用去找尋一堆大道理,你也不用購買一堆高科技裝備。只要你有計畫性、持續做、吃、休息,把健身變成一種習慣,這樣就可以了!</span></div>
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參考資料:fitnessandpower.com</div>
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文章來源: <a href="http://tw.basketball.biji.co/index.php?q=news&act=info&id=6786&subtitle=%5B%E7%B1%83%E7%90%83%E5%81%A5%E8%BA%AB%E5%AF%B6%E5%85%B8%5D+%E7%B7%B4%E5%8D%8A%E5%A4%A9%EF%BC%8C%E7%82%BA%E4%BD%95%E5%B0%B1%E6%98%AF%E7%84%A1%E6%B3%95%E8%AE%8A%E5%A3%AF%EF%BC%9F" target="_blank">籃球筆記</a></div>
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本文作者: <a href="http://tw.basketball.biji.co/index.php?q=news&act=info&id=6786&subtitle=%5B%E7%B1%83%E7%90%83%E5%81%A5%E8%BA%AB%E5%AF%B6%E5%85%B8%5D+%E7%B7%B4%E5%8D%8A%E5%A4%A9%EF%BC%8C%E7%82%BA%E4%BD%95%E5%B0%B1%E6%98%AF%E7%84%A1%E6%B3%95%E8%AE%8A%E5%A3%AF%EF%BC%9F" target="_blank">王阿肯</a></div>
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<span style="color: red; font-size: large;"><b>延伸閱讀:</b></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/244-joseph-%E5%A6%82%E4%BD%95%E7%94%A81%E5%B9%B4%E6%B8%9B%E5%8E%BB70%E7%A3%85-%E5%AD%B8%E7%94%9F%E5%88%86%E4%BA%AB%E6%B8%9B%E8%84%82%E5%A2%9E%E8%82%8C%E7%B6%93%E6%AD%B7.html" target="_blank">【客戶健身案例分享】如何用1年減<span id="goog_560692353"></span><span id="goog_560692354"></span>去70磅? 學生Joseph分享減脂增肌經歷</a></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/274-16weekstobuildupmuscle.html" target="_blank">【健身教學 - 學生案例分享】16 星期塑造電影明星的肌肉線條</a></span><br />
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<span style="font-size: large;">初初接觸健身的您感到困難? 開始練了一段時間又總覺得有所不足,效果比別人慢?</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">請放心,不論是男女健身,新手或老手總會面對不同的健身問題,包括了增肌、消脂、器械使用、</span><span style="font-size: large;">某些局部位置的鍛鍊方法、營養飲食及訓練計劃安排等等。今次High Fitness推出了【新生入門健身課程】,為各位解決以上問題。</span><br />
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Anonymoushttp://www.blogger.com/profile/02565275964985691981noreply@blogger.com0tag:blogger.com,1999:blog-6975867393958769207.post-33739329506381127872016-06-13T03:05:00.000-07:002016-06-13T03:05:22.481-07:00【健身教學-健身勵志故事】擁有八塊腹肌的天使<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" target="_blank"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" src="http://www.highfitnesshk.com/images/promote3.jpg" height="91" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="640" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjelUkmOmGBWDtPM4Dahn3QVi6s614-MgscsVWtgypesBOb8WOhCW9C15HDGHxE8PUY9Fg70Bq9j12k0BdhR1ocFMImETAtBDJfpYGa1kfJcDx2ULi0mPzkRXdFHxJujkjVBNUN-ksq0n8/s1600/AnellaSangra.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="207" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjelUkmOmGBWDtPM4Dahn3QVi6s614-MgscsVWtgypesBOb8WOhCW9C15HDGHxE8PUY9Fg70Bq9j12k0BdhR1ocFMImETAtBDJfpYGa1kfJcDx2ULi0mPzkRXdFHxJujkjVBNUN-ksq0n8/s400/AnellaSangra.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">今天的主人公叫Anella Sangra,來自哥倫比亞,長期混跡健身圈的人對她一定不陌生,她被許多網友稱為全球最性感女神,社交媒體上擁有400萬粉絲。</span></div>
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<span style="font-size: large;">Anella Sangra擁有天使般的面容,以及令人稱羨的人魚線,一夜之間在網路上爆紅。Anella Sangra現年只有22歲,長相甜美,愛好健身,擁有大胸翹臀,身材可說是「令女人羞愧,讓男人臉紅心跳」,被許多網友稱為全球最性感女神實不為過。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFpxfDY4KYKNgshuO-ZKjuhx89zXme7GF6eg9Fpj_A0hge2qqqP9oWNTOr_Ls6topveYLk8aLmCavq7uYRZ5EyBQ6Js2ECyvrrGBeDQEQHeg9t0-d2unG_5HI6UO1jnV7-QuwIDzZM24o/s1600/d792605.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFpxfDY4KYKNgshuO-ZKjuhx89zXme7GF6eg9Fpj_A0hge2qqqP9oWNTOr_Ls6topveYLk8aLmCavq7uYRZ5EyBQ6Js2ECyvrrGBeDQEQHeg9t0-d2unG_5HI6UO1jnV7-QuwIDzZM24o/s400/d792605.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">Anella Sangra顏值很高,和許多普通女仔一樣她也很愛自拍,並且十分愛搞怪。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQPiXlOop6WMnQVxDRgW-NIa-j564fHcVuqnI9xhr-zvPyahm-S6km5AzxXVu5DUATKDclGB8Tw2u-CmscWiiHXhreSxvDQny9XZhDaqpiMwmAvtQGJHKmZNkwuixbsCHdH8bew20p5Kg/s1600/1-1410311R419.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQPiXlOop6WMnQVxDRgW-NIa-j564fHcVuqnI9xhr-zvPyahm-S6km5AzxXVu5DUATKDclGB8Tw2u-CmscWiiHXhreSxvDQny9XZhDaqpiMwmAvtQGJHKmZNkwuixbsCHdH8bew20p5Kg/s400/1-1410311R419.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">當然,她被稱為性感女神可不僅因為長相,而是因為她的身材,下面是她的一些自拍照,感受一下。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq2kqTdWI9B5jPpQFDREUpswza1UD1XXvqw53BRxeJGZITGw6zFXogrqzD93sX7nsp6Dku2WcCyLA1HCyQf0JCjA-fqx8RhLy13fBT33u94hRPW5F2Ym7-6FOYmzyzl-FHYle3EqIUMGc/s1600/anella-sangra.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="368" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq2kqTdWI9B5jPpQFDREUpswza1UD1XXvqw53BRxeJGZITGw6zFXogrqzD93sX7nsp6Dku2WcCyLA1HCyQf0JCjA-fqx8RhLy13fBT33u94hRPW5F2Ym7-6FOYmzyzl-FHYle3EqIUMGc/s400/anella-sangra.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">她完美的腹肌連許多男士都自愧不如,被粉絲稱為腹肌女神。</span></div>
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<span style="font-size: large;">性感的身材可不是餓出來的,Anella Sangra是少數力量訓練區的女性,並且她練起來毫不留手。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5S6NjVJ2j8-vyS53BHfsobF3fWk90rBPI9h1c2LOhEDo5iaZvtNIZAsyglfnUqzpW2bA63WKiORfvqJa8KOIo8zOovfSbEKptwdB1fTD1MZb2Za4sCgeTGpYIcuSB8hxNuuH8TuEwHZ0/s1600/201410310158255404.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5S6NjVJ2j8-vyS53BHfsobF3fWk90rBPI9h1c2LOhEDo5iaZvtNIZAsyglfnUqzpW2bA63WKiORfvqJa8KOIo8zOovfSbEKptwdB1fTD1MZb2Za4sCgeTGpYIcuSB8hxNuuH8TuEwHZ0/s400/201410310158255404.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" target="_blank"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" src="http://www.highfitnesshk.com/images/promote3.jpg" height="91" style="text-align: center;" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="640" /></a></div>
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<span style="font-size: large;">全世界女人在害怕跑步粗腿的時候,她在練腿。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAIwZcAAZG7BJq7qs86LWND8ZfuAQEiBHipw0BxL7aD3ucnC4sqwOBdnLwL26nMxfuPIPMeSFfyHRd5yZznmw2GAKq-NmrxI7TnoUj0YQPPjRUrda5Uvav1UHufPRYvdx_UqY6hT8rJOs/s1600/images.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAIwZcAAZG7BJq7qs86LWND8ZfuAQEiBHipw0BxL7aD3ucnC4sqwOBdnLwL26nMxfuPIPMeSFfyHRd5yZznmw2GAKq-NmrxI7TnoUj0YQPPjRUrda5Uvav1UHufPRYvdx_UqY6hT8rJOs/s1600/images.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" /></a></div>
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<span style="font-size: large;">全世界都在害怕舉鐵長肌肉的時候,她在舉鐵。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIkYtZDmu8wRbU-k60Jj76QFvRitSB-dANu_FTk1RjqcvlKgewL-C9Ws-sqVSpDoASsG8d_F0Dmk5Gu-Z9cYx0nS1aMve20wTXHlhQz6j55yCPsUESFBG6qqB9PkRkfQzxW6PWjvaMAQs/s1600/84392daba5aa5197b927c23bba02c22d.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIkYtZDmu8wRbU-k60Jj76QFvRitSB-dANu_FTk1RjqcvlKgewL-C9Ws-sqVSpDoASsG8d_F0Dmk5Gu-Z9cYx0nS1aMve20wTXHlhQz6j55yCPsUESFBG6qqB9PkRkfQzxW6PWjvaMAQs/s1600/84392daba5aa5197b927c23bba02c22d.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" /></a></div>
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<span style="font-size: large;">女人都討厭虎背熊腰,她依然在練背。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYhTONyXci8vXI1fr4pisAPLabLUibJ6PlzmrHUmljAiPaEWBmr0_YZyTXFJ7aPjp3HPytYZCQ1GLN7tfvOEXazlTRA4rZ_Oibi1B6pZGUq8lyGHbl32atEHIkvG4o5QRc46qPU7wiyu0/s1600/16c1aac7f9f291730748e902e1f3a038.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYhTONyXci8vXI1fr4pisAPLabLUibJ6PlzmrHUmljAiPaEWBmr0_YZyTXFJ7aPjp3HPytYZCQ1GLN7tfvOEXazlTRA4rZ_Oibi1B6pZGUq8lyGHbl32atEHIkvG4o5QRc46qPU7wiyu0/s1600/16c1aac7f9f291730748e902e1f3a038.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" /></a></div>
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<span style="font-size: large;">男人才會做的負重腹肌訓練,她依然選擇了練。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ4IDfqviKI1cPlAbMv3FO4Mm6Nf1EG5dch4tzMspoV9AYmP7EWQ5jMS_jI4oooA6-QhzxFWQFw8yw5qZ8Qph8yhM4T1ZIzI4Rup4RCzEkJupoF7m_dYy3u1GGlnm1ZGxCxRmut-K7ud8/s1600/%25E4%25B8%258B%25E8%25BC%2589+%25281%2529.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ4IDfqviKI1cPlAbMv3FO4Mm6Nf1EG5dch4tzMspoV9AYmP7EWQ5jMS_jI4oooA6-QhzxFWQFw8yw5qZ8Qph8yhM4T1ZIzI4Rup4RCzEkJupoF7m_dYy3u1GGlnm1ZGxCxRmut-K7ud8/s400/%25E4%25B8%258B%25E8%25BC%2589+%25281%2529.gif" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">Anella Sangra不但有大強度的訓練,飲食也非常苛刻,除了營養健康的飲食,還喝蛋白粉補充蛋白質。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXK1K7rMLV8ElBs4MDWR9ijPc8iW-ca25USXfW2Ee0OjalUc9xjxJvV_YM_EamhGtEJa-OowNT1PjseNXGF6zEwgPtYaycAYlsiOlLIwvClRL-GE6WfgoWYWBkTdADU0Hg0pooFvFpfto/s1600/The-only-exercise-for-pretty-women-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXK1K7rMLV8ElBs4MDWR9ijPc8iW-ca25USXfW2Ee0OjalUc9xjxJvV_YM_EamhGtEJa-OowNT1PjseNXGF6zEwgPtYaycAYlsiOlLIwvClRL-GE6WfgoWYWBkTdADU0Hg0pooFvFpfto/s400/The-only-exercise-for-pretty-women-2.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="318" /></a></div>
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<span style="font-size: large;">大強度的訓練讓Anella Sangra和其它妹子的身材有很大區別,除了性感的馬甲線,她的肩膀也很有型。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOpP2G796vNUL1pYz06nZc-Nvokk6FPByiauVG3QyN1hwKGBlGT0MI7qJfgMt_CAK_TcxtxiaFYnbz5PYaEeSvQKgLrr386ZwyGWMJB6cQ8XkrsYqehh9SPJz_88RyVo1y1id5CRbepSc/s1600/Anella-Sangra-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOpP2G796vNUL1pYz06nZc-Nvokk6FPByiauVG3QyN1hwKGBlGT0MI7qJfgMt_CAK_TcxtxiaFYnbz5PYaEeSvQKgLrr386ZwyGWMJB6cQ8XkrsYqehh9SPJz_88RyVo1y1id5CRbepSc/s400/Anella-Sangra-2.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">當然,最要命的還是Anella Sangra性感的翹臀。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsQBjkxeV6_QtCgwykUMb2fknRd27NVhHOI8PkHCnIMlxbkV-xz6d1CiZWPJptHA7J9gTldrCdp7HowVyxICrbJRFPqRfehikDSPh9JDW9qVM-klgwSsLywk8dT5rA9lNzto52iCPZYnQ/s1600/201410310158253219.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsQBjkxeV6_QtCgwykUMb2fknRd27NVhHOI8PkHCnIMlxbkV-xz6d1CiZWPJptHA7J9gTldrCdp7HowVyxICrbJRFPqRfehikDSPh9JDW9qVM-klgwSsLywk8dT5rA9lNzto52iCPZYnQ/s400/201410310158253219.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">最後女神對所有喜歡她的粉絲說了一句話。</span></div>
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<span style="font-size: large;">她說,女人喜歡那些愛拼上進的男人,流汗是男人性感的時刻!</span></div>
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<span style="font-size: large;">男性及女性同胞們,一起加油吧!</span></div>
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<span style="font-size: medium;">文章來源:<a href="http://www.weixinyidu.com/n_3234859" target="_blank">頭條易讀</a></span></div>
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<span style="color: red; font-size: large;"><b>延伸閱讀:</b></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/244-joseph-%E5%A6%82%E4%BD%95%E7%94%A81%E5%B9%B4%E6%B8%9B%E5%8E%BB70%E7%A3%85-%E5%AD%B8%E7%94%9F%E5%88%86%E4%BA%AB%E6%B8%9B%E8%84%82%E5%A2%9E%E8%82%8C%E7%B6%93%E6%AD%B7.html" target="_blank">【客戶健身案例分享】如何用1年減<span id="goog_560692353"></span><span id="goog_560692354"></span>去70磅? 學生Joseph分享減脂增肌經歷</a></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/274-16weekstobuildupmuscle.html" target="_blank">【健身教學 - 學生案例分享】16 星期塑造電影明星的肌肉線條</a></span><br />
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- 教學資源為High Fitness擁有,未經許可不得轉載 -</div>
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<span style="font-size: large;">初初接觸健身的您感到困難? 開始練了一段時間又總覺得有所不足,效果比別人慢?</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">請放心,不論是男女健身,新手或老手總會面對不同的健身問題,包括了增肌、消脂、器械使用、</span><span style="font-size: large;">某些局部位置的鍛鍊方法、營養飲食及訓練計劃安排等等。今次High Fitness推出了【新生入門健身課程】,為各位解決以上問題。</span><br />
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Anonymoushttp://www.blogger.com/profile/02565275964985691981noreply@blogger.com0tag:blogger.com,1999:blog-6975867393958769207.post-11171993460605029982016-06-13T01:06:00.000-07:002016-06-13T01:06:15.667-07:00【健身教學-消脂瘦身】瘦身八分靠飲食 兩分靠運動<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;">我發現,許多人瘦不下來,主要的原因不見得是因為「動得少」,而是因為「沒吃好」!當攝取的熱量超過身體需要的,就會變成脂肪堆積在體內;當選擇的食物營養不均衡,只是白白把熱量扣打浪費掉,增加體脂肪卻對身體沒助益!如果你想要及早出現好身材,請立刻開始進行飲食調整!</span></div>
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<span style="font-size: large;">以下幾種狀況,是我們的學員在飲食上經常發生,導致體型卡關的重大因素!</span></div>
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<span style="font-size: large;"><b>不喝水,甚至以飲料代水!</b></span></div>
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<span style="font-size: large;">人體體重,50%-70%的重量來自水份,血液中90%是水;如果體內水份流失10%會引起嚴重疾病,如果流失20%就會致命!當身體處於輕微缺水,就會出現疲憊與思緒受阻狀況,身體也不容易排除多餘毒素!</span></div>
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<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwYwA18rHGQiR7qOPZ4HDwNSZhl0YUxQWk4R4m5OJzZWgp0NuDaTzGPcdZ5nO51hJ3wSdwTSqGJt9-07RCP7zhau7UGUXs-X-pLH8lnHYXoHrL4089CY424lr7MI06hJ2hJdEClwQ5iyc/s1600/20150120161304991.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwYwA18rHGQiR7qOPZ4HDwNSZhl0YUxQWk4R4m5OJzZWgp0NuDaTzGPcdZ5nO51hJ3wSdwTSqGJt9-07RCP7zhau7UGUXs-X-pLH8lnHYXoHrL4089CY424lr7MI06hJ2hJdEClwQ5iyc/s400/20150120161304991.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></span></div>
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<span style="font-size: large;">水份除了調節體溫,保護器官,還能幫助營養吸收(沒錯,你吃進來的養分需要靠水分運送),進行體內的生化反應,潤滑關節,讓人體處於良好的新陳代謝……</span></div>
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<span style="font-size: large;">但我們常常水份攝取不夠!或是水份攝取的時間不對!</span></div>
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<span style="font-size: large;">除了水以外,蔬菜水果中也富含水分,每天務必「平均」的攝取到2000-3000毫升(過多水分會引發低鈉血症導致腦病變或腦水腫)!</span></div>
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<span style="font-size: large;">許多人等到口渴才一口氣喝水!事實上,有口渴感發生時,人體已經在缺水!當水份攝取不夠,身體將會代償保留更多水份於體內,於是排出更濃縮的尿意,人體將會因此脫水!請平均的分配喝水時間,當一口氣喝入水分,身體也無法吸收,當長期屬於為脫水狀態,對於健康是十分糟糕的事!</span></div>
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<span style="font-size: large;">尤其有運動到一定強度的人,必須額外補充電解質,因為當電解質(鈉、氯離子、鉀和鎂)不足時,可能會出現疲倦、脫水、心悸、抽筋、嘔吐...,反觀如果沒運動卻攝取過多電解質,將可能會有口渴水腫症狀發生!</span></div>
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<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJkhJhsPryYL94cFnkSk9syPPSIY4k8npAJhyYBaxBAWq5OD6FZl85y9O71xLVDGtJNocq0KkQ_bDLgoXQ3B8YI3IjvV3sZM2p99rjsOtthPYKZciRMtLFBxVYgSU8ILnHKk_ns7Roei4/s1600/phpOOryx8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJkhJhsPryYL94cFnkSk9syPPSIY4k8npAJhyYBaxBAWq5OD6FZl85y9O71xLVDGtJNocq0KkQ_bDLgoXQ3B8YI3IjvV3sZM2p99rjsOtthPYKZciRMtLFBxVYgSU8ILnHKk_ns7Roei4/s400/phpOOryx8.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="315" /></a></span></div>
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<span style="font-size: large;">常常看到許多人喝開咖啡或喝茶代水,事實上咖啡因會排水,並不是理想的水分補充選項!飲料代水,小心糖分攝取過多,將會導致肥胖不知不覺發生!</span></div>
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<span style="font-size: large;"><b>「食物量」與「熱量」分不清楚!</b></span></div>
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<span style="font-size: large;"><u>吃得少,不代表吃的熱量少!</u></span></div>
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<span style="font-size: large;">女性平均來說,一天1600大卡已經很足夠,因為女性的基礎代謝率通常落在1200大卡左右(當然會因人而異,這只是取平均,能親自測量自己的基礎代謝最準確),當你把1600大卡拆成三餐,一餐頂多攝取500多卡,所以事實上一般人的飲食習慣下,攝取的卡路里早就遠遠超過身體需要的數字!</span></div>
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<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7BvIjGlT2xoyT8mROYCj73LTDfkXESsfHl_evtVoa4091r_iP91NLylo9fQB4bhcnJ_VA-97gml_ZKgxclpo67h9aQd0VsniMzcnqfJ8Ud7rJuNG4FC76JQOyIKTo7XlyPfwF_kvDXn4/s1600/image.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7BvIjGlT2xoyT8mROYCj73LTDfkXESsfHl_evtVoa4091r_iP91NLylo9fQB4bhcnJ_VA-97gml_ZKgxclpo67h9aQd0VsniMzcnqfJ8Ud7rJuNG4FC76JQOyIKTo7XlyPfwF_kvDXn4/s320/image.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="320" /></a></span></div>
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<span style="font-size: large;">有的人正餐吃得不多,甜食倒是沒有少!我們可以參考以下兩種食物:</span></div>
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<span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">甜甜圈</span></div>
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<span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">雞肉</span></div>
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<span lang="EN-US">250</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">卡路里</span></div>
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<span lang="EN-US">251</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">卡路里</span></div>
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<span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">脂肪</span><span lang="EN-US">20</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">公克</span></div>
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<span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">脂肪</span><span lang="EN-US">11</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">公克</span></div>
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<span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">碳水化合物</span><span lang="EN-US">18</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">公克</span></div>
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<span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">碳水化合物</span><span lang="EN-US">2</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">公克</span></div>
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<span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">蛋白質</span><span lang="EN-US">2</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">公克</span></div>
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<span style="font-size: medium;">(以上數據擷取自講師
Jade Teta ND, CSCS
於IDEA Conference)</span></div>
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<span style="font-size: large;"><a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" style="font-size: medium; text-align: start;" target="_blank"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" src="http://www.highfitnesshk.com/images/promote3.jpg" height="91" style="text-align: center;" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="640" /></a></span></div>
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<span style="font-size: large;">同樣的卡路里,甜甜圈與雞肉,能夠帶給身體的營養素,差距甚大!</span></div>
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<span style="font-size: large;">脂肪,碳水化合物,蛋白質,都是人體必需的多量營養素!脂肪的攝取,一天30克便足夠,甜食卻往往帶來過量的脂肪攝取,更不用細論,甜食的脂肪通常是飽和脂肪酸或反式脂肪(容易造成心血管疾病)!過多的碳水化合物,又是精緻加工食品,高GI(升糖指數)導致血糖上升快速,影響胰島素分泌,都是造成第二型糖尿病的兇手!</span></div>
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<span style="font-size: large;">請務必戒掉甜食!認為甜點可以安慰人心,只是一種抗拒變健康變瘦的藉口!</span></div>
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<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbHM4tugawb8dO5ypyJ2Tki92kizcSBKbfR1Hq1TbZt-cN6RSVhFFHb2a8qLrZH3nD4M-QHMRfeph9g8DO6Bt7bAiyrZnc6B06ZyOmBPr6d6O1BsKq1l7u0m9NPP9Gc5gbHNsiRNPWFWA/s1600/6678F251779689A9588B36770B63419838CB9134.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbHM4tugawb8dO5ypyJ2Tki92kizcSBKbfR1Hq1TbZt-cN6RSVhFFHb2a8qLrZH3nD4M-QHMRfeph9g8DO6Bt7bAiyrZnc6B06ZyOmBPr6d6O1BsKq1l7u0m9NPP9Gc5gbHNsiRNPWFWA/s320/6678F251779689A9588B36770B63419838CB9134.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="320" /></a></span></div>
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<span style="font-size: large;">這三大類營養素,只要攝取過量,超過身體需要,都會變成脂肪囤積在身上!一個人一天的蛋白質需要量在50公克上下,碳水化合物在350公克上下,請務必在三餐平均分配該吃的比例,才能帶來最有效果的飲食控制,讓健康與身材都逐漸顯現!</span></div>
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<span style="font-size: large;"><b>瘦身八成靠飲食,兩成靠有強度的運動</b></span></div>
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<span style="font-size: large;">另外導致瘦身卡關的因素,扣除飲食,就是來自於運動強度不足夠!身體會去適應你給它的壓力,所以運動強度也要隨著訓練逐漸提升!這次示範的運動,強度較高,請斟酌體能來做,若身體無法適應就不需要勉強。若體力能適應,請連續做完後再休息,反覆多做幾次。</span></div>
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<span style="font-size: medium;">影片連結:筋肉媽媽加強版肌力間歇運動!</span></div>
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<b><span style="font-size: large;"> </span><span style="font-size: large;">動作一:高棒式划船</span></b></div>
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<span style="font-size: large;">1.雙手伸直身體撐起成一直線,手臂與地面垂直。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi11Hzkb_kLHlYx8_ZfBmOR9p1th8rSy1jeI2qGr708AfPfJ3EXuWKvqU2Edu-dcrkx2CglaGUtgL5IdBq1kQQDVkI2EugfFK4CKLCFrnj664Sc5DMAKPdcXJvMMEDoZYwEi652EgBHCkg/s1600/20151028MOM2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi11Hzkb_kLHlYx8_ZfBmOR9p1th8rSy1jeI2qGr708AfPfJ3EXuWKvqU2Edu-dcrkx2CglaGUtgL5IdBq1kQQDVkI2EugfFK4CKLCFrnj664Sc5DMAKPdcXJvMMEDoZYwEi652EgBHCkg/s400/20151028MOM2.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: medium;">圖片來源:筋肉媽媽</span></div>
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<span style="font-size: large;">2.將重物放在身體中間下面,雙手輪流將重物拉起。</span></div>
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<span style="font-size: large;">3.雙手輪流共20下,過程中保持身體不過度搖晃歪斜,</span></div>
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<span style="font-size: large;">4.過程中勿憋氣,依照個人體能調整次數跟速度。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjX1Mxi3gAQu-oaRl4iAtJGprGwE20jMvE61AfMUwgnm3cryguWAC9DoHfTqLFliKp39DPFltbFi0RvuVDlX-OcQ-rP-FksTgOSTDwhv-4a_o9jAZAIWs8v4529o_hc2-xUNEcFcO97AOc/s1600/20151028MOM4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjX1Mxi3gAQu-oaRl4iAtJGprGwE20jMvE61AfMUwgnm3cryguWAC9DoHfTqLFliKp39DPFltbFi0RvuVDlX-OcQ-rP-FksTgOSTDwhv-4a_o9jAZAIWs8v4529o_hc2-xUNEcFcO97AOc/s400/20151028MOM4.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR8dcfriuTsFylbzmaWs9UV4pjH1gfRki_DdcL2zrWF8__3Hp9iZ0NPnNINiD4ehFCq8q-Skf-DSHR4_XiWUweDjQ3uS32EodkthAnrq7cHh2luOlwPuQ71GozuiGH8Z8CFZk9bLdUggk/s1600/20151028MOM3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR8dcfriuTsFylbzmaWs9UV4pjH1gfRki_DdcL2zrWF8__3Hp9iZ0NPnNINiD4ehFCq8q-Skf-DSHR4_XiWUweDjQ3uS32EodkthAnrq7cHh2luOlwPuQ71GozuiGH8Z8CFZk9bLdUggk/s400/20151028MOM3.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: medium;">圖片來源:筋肉媽媽</span></div>
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<span style="font-size: large;"><b>動作二:單腳Burpee</b></span></div>
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<span style="font-size: large;">1.單腳站立,一腳往後抬起勿碰地。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXgzmO_Mz6Ak2E8-H0-E33Hl4-Ss6m_VHqx5fplK-8TmVJyhPRmeOzI94nQrkmAdmRphAA0mpmiykcHltt3ACLuu7OH4XxVgglzHAi5-VGzseD53zqIF4ZrNsGBxJKBvqVQ34k5h4fZjw/s1600/20151028MOM5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXgzmO_Mz6Ak2E8-H0-E33Hl4-Ss6m_VHqx5fplK-8TmVJyhPRmeOzI94nQrkmAdmRphAA0mpmiykcHltt3ACLuu7OH4XxVgglzHAi5-VGzseD53zqIF4ZrNsGBxJKBvqVQ34k5h4fZjw/s400/20151028MOM5.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="305" /></span></a></div>
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<span style="font-size: medium;">圖片來源:筋肉媽媽</span></div>
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<span style="font-size: large;">2.雙手往下撐地,單腳往後跳,再往前跳然後站起往上跳,單腳重複十次換腳進行。</span></div>
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<span style="font-size: large;">3.難易調整:單腳進行不跳躍,或是雙腳做一起跳</span></div>
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<span style="font-size: large;"><b>動作三:伏地挺身</b></span></div>
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<span style="font-size: large;">1.重複動作20次</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI1UIOr3ZSHCw5Tc-gqDKgpXjOkXh6AgwEU65mutcx1nKa9cDE4iIro3rT2k40y1kW_KZoqEZZxOZLxxpq_ee77pKWUgOd1Znupm305hxxCGSMJKyQ650YePJuM4L5pOAix1hWKfpxDEM/s1600/Push_Up.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="288" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI1UIOr3ZSHCw5Tc-gqDKgpXjOkXh6AgwEU65mutcx1nKa9cDE4iIro3rT2k40y1kW_KZoqEZZxOZLxxpq_ee77pKWUgOd1Znupm305hxxCGSMJKyQ650YePJuM4L5pOAix1hWKfpxDEM/s400/Push_Up.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;"><b>動作四:棒式側轉體</b></span></div>
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<span style="font-size: large;">1.先做標準的棒式撐體動作。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjT7afvuhwdHFk0MMWqk70KcU-01H1ep9XIALfaEloFRWKgupLGpzAcYcnXdM5mk55sMUayPyiBwYW_pj1Dvf0pO4Kj-S3GcLUhJyyrsOxWn8t3Ma-6a91M81JtRIgrTzr88IU4VBVnppk/s1600/side-plank-variations.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjT7afvuhwdHFk0MMWqk70KcU-01H1ep9XIALfaEloFRWKgupLGpzAcYcnXdM5mk55sMUayPyiBwYW_pj1Dvf0pO4Kj-S3GcLUhJyyrsOxWn8t3Ma-6a91M81JtRIgrTzr88IU4VBVnppk/s400/side-plank-variations.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">2.側轉身並將手臂伸直,轉至手臂與地面垂直位置。</span></div>
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<span style="font-size: large;">3.左右輪流共做20次。</span></div>
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<span style="font-size: large;"><b>動作五:原地舉物交互跳</b></span></div>
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<span style="font-size: large;">1.將重物置於胸口位置,單腳往後踏,預備跳起。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVMqRL4c0MADZejzb80UQTpq_-xu1aHPV3nVQlpI1fT22oDLyFNegHqKYJz01b6CI0laWM6MklWGymiNQKqK-cIDa5AHGv1a34yAzMuiauEcWcA-zMydtxnbto4XJh1LsG-8UbYKULljI/s1600/20151028MOM15.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVMqRL4c0MADZejzb80UQTpq_-xu1aHPV3nVQlpI1fT22oDLyFNegHqKYJz01b6CI0laWM6MklWGymiNQKqK-cIDa5AHGv1a34yAzMuiauEcWcA-zMydtxnbto4XJh1LsG-8UbYKULljI/s400/20151028MOM15.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: medium;">圖片來源:筋肉媽媽</span></div>
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<span style="font-size: large;">2.交互跳換腳時,雙手將重物高舉過頭,換腳時再放下於胸口,重複動作。</span></div>
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<span style="font-size: large;">3.持續動作20秒。</span></div>
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<span style="font-size: medium;">圖片來源:筋肉媽媽</span></div>
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<span style="font-size: large;">太多人只想要飲食速瘦菜單,卻忽略飲食建構是一輩子的路!想要真正長期擁抱健康與好身材,就一定要養成飲食控制與運動好習慣喔!</span></div>
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<span style="font-size: medium;">文章來源:<a href="http://viviansylvia.pixnet.net/blog/post/112679215-%E3%80%90%E5%A7%8A%E5%A6%B9%E6%B7%98%E3%80%91%E7%82%BA%E4%BB%80%E9%BA%BC%E9%AB%94%E8%84%82%E7%B8%BD%E6%98%AF%E6%80%8E%E9%BA%BC%E9%AB%98%EF%BC%9F%E5%85%A9%E7%A8%AE%E9%A3%B2%E9%A3%9F" target="_blank">筋肉媽媽</a></span></div>
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瞭解更多筋肉家族,可至<a href="http://viviansylvia.pixnet.net/blog" target="_blank">【筋肉媽媽JZ Fitness部落格】</a>/<a href="https://www.facebook.com/jzmeandlionel" target="_blank">【筋肉媽媽粉絲團】</a></div>
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<span style="color: red; font-size: large;"><b>延伸閱讀:</b></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/244-joseph-%E5%A6%82%E4%BD%95%E7%94%A81%E5%B9%B4%E6%B8%9B%E5%8E%BB70%E7%A3%85-%E5%AD%B8%E7%94%9F%E5%88%86%E4%BA%AB%E6%B8%9B%E8%84%82%E5%A2%9E%E8%82%8C%E7%B6%93%E6%AD%B7.html" target="_blank">【客戶健身案例分享】如何用1年減<span id="goog_560692353"></span><span id="goog_560692354"></span>去70磅? 學生Joseph分享減脂增肌經歷</a></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/274-16weekstobuildupmuscle.html" target="_blank">【健身教學 - 學生案例分享】16 星期塑造電影明星的肌肉線條</a></span><br />
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- 教學資源為High Fitness擁有,未經許可不得轉載 -</div>
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<span style="font-size: large;">初初接觸健身的您感到困難? 開始練了一段時間又總覺得有所不足,效果比別人慢?</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">請放心,不論是男女健身,新手或老手總會面對不同的健身問題,包括了增肌、消脂、器械使用、</span><span style="font-size: large;">某些局部位置的鍛鍊方法、營養飲食及訓練計劃安排等等。今次High Fitness推出了【新生入門健身課程】,為各位解決以上問題。</span><br />
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Anonymoushttp://www.blogger.com/profile/02565275964985691981noreply@blogger.com0tag:blogger.com,1999:blog-6975867393958769207.post-86415488377664035422016-06-13T00:24:00.001-07:002016-06-13T00:24:20.291-07:00 【健身教學-核心肌群】練核心肌群重點在臀肌!<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" target="_blank"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" src="http://www.highfitnesshk.com/images/promote3.jpg" height="91" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="640" /></a></div>
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<span style="font-size: large;">如果你有背痛的症狀,或許會採用吃藥或傳統的復健方式舒緩疼痛,但不論吃藥或按摩只能得到暫時性的效果,長期來說治標不治本,唯有直搗疼痛的源頭才能一勞永逸。 </span></div>
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<span style="font-size: large;">美國脊骨神經醫師艾利克.古德曼在《頂尖運動員都在偷練的核心基礎訓練》一書中指出,核心基礎運動能強化身體後方肌肉群(posterior chain,包括背部、臀部以及大腿後側的肌肉群),由它們擔負起支撐上半身的任務以及推動身體做任何運動。 </span></div>
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<span style="font-size: large;">只要每週安排3 天、每次花20 ~ 40 分鐘,就能帶來驚人的效果:</span></div>
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<span style="font-size: large;">─減輕背部疼痛 </span></div>
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<span style="font-size: large;">─矯正不良姿勢,美化儀態 </span></div>
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<span style="font-size: large;">─鍛鍊身體獲得最大的爆發力、靈活度與肌耐力 </span></div>
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<span style="font-size: large;">─進行任何想做的運動 </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXId1_-ymY77wSscR2hBNEqs2d1aSn1aD_LiMxI6EKylcJ97E_KmqRWiDSdFXTARKxq6bpY0mtsepgJzxEy-FL3ml66ewy-bOGfrxC-9QD406_2olLNHjyM6fzxzu8LKT1NupDtJevrow/s1600/8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="318" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXId1_-ymY77wSscR2hBNEqs2d1aSn1aD_LiMxI6EKylcJ97E_KmqRWiDSdFXTARKxq6bpY0mtsepgJzxEy-FL3ml66ewy-bOGfrxC-9QD406_2olLNHjyM6fzxzu8LKT1NupDtJevrow/s400/8.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;"><b>基本招式訓練重點1:用臀部運動,而非脊椎!</b></span></div>
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<span style="font-size: large;">現代人久坐辦公室的生活型態,是造成許多人背痛的主要原因。正確的矯正方式是放鬆腹部,避免對背部造成壓力,引起肌肉疲勞及背部痙攣。</span></div>
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<span style="font-size: large;">而人體的設計本來是以臀部作為動作的中心支點,因此設計了以髖關節來前彎後仰的〈基礎式〉動作。</span></div>
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<span style="font-size: large;"><b>基本招式訓練重點2:穩定脊椎,讓身體更有力!</b></span></div>
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<span style="font-size: large;">著重訓練多裂肌、豎脊肌以及腰方肌,因為它們負責在脊椎伸展時提供良好的支撐,只要將背部肌肉鍛鍊得更強壯,就能減緩背痛。可從基本招式中的〈背部伸展式〉、〈跪姿基礎式〉開始。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHLEgjh44tvlB5nNxrF4-yVUwJWrBWH9bGt1cMOQUWGiAAWla8d1uFmJ2m6nP1mqNj4MijQMQJuAVCYPcyO63fJpKhnc2wPSzKhF1-fphvXMi7u5dDeAdWgfnCwjdaEhPTA00Q6PfJQ2k/s1600/Goblet-Squat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="221" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHLEgjh44tvlB5nNxrF4-yVUwJWrBWH9bGt1cMOQUWGiAAWla8d1uFmJ2m6nP1mqNj4MijQMQJuAVCYPcyO63fJpKhnc2wPSzKhF1-fphvXMi7u5dDeAdWgfnCwjdaEhPTA00Q6PfJQ2k/s400/Goblet-Squat.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;"><b>基本招式訓練重點3:與臀肌共同合作的大腿肌群!</b></span></div>
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<span style="font-size: large;">大腿後側肌群附於臀肌之下,兩者合作可以產生最大的力量與降低受傷的風險。而腿部內側的內收肌群負責將大腿互相靠攏,當你擠壓內收肌群時,會將骨盆往下拉,保持身體穩定。〈弓箭步伸展式〉、〈內收肌輔助的背部伸展式〉即針對這點做訓練。</span></div>
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<a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" target="_blank"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" src="http://www.highfitnesshk.com/images/promote3.jpg" height="91" style="text-align: center;" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="640" /></a></div>
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<span style="font-size: large;"><b>基礎式 The Founder </b></span></div>
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<span style="font-size: large;">基礎式是核心基礎運動中的基礎,能強化脊椎最深層的肌肉群、正確地鍛鍊身體後側肌肉群,好強化整個背部、矯正動作模式,同時也有助於順暢地銜接其他動作。 </span></div>
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<span style="font-size: large;">1.雙腳打開,膝蓋微彎,重心落在腳跟,膝蓋在腳踝正上方成一直線。臀部後推,挺胸,雙手向後伸。盡量伸展正面,繃緊下背。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6FB8_Y47pPR_JHJ3S-vycYDoBbQ7ziF8g6KpFKBE8loIMT8VDD0rpBMRUBvVgy_6UGPlmMG591zhFAyJtxGaRZDSQ2-n1w-K-UCiUwxv9zFf8-xVLxYt6MPwseP-fwV6k0S5SCeC1KTo/s1600/16869504881_75034a9ccf_b.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="221" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6FB8_Y47pPR_JHJ3S-vycYDoBbQ7ziF8g6KpFKBE8loIMT8VDD0rpBMRUBvVgy_6UGPlmMG591zhFAyJtxGaRZDSQ2-n1w-K-UCiUwxv9zFf8-xVLxYt6MPwseP-fwV6k0S5SCeC1KTo/s400/16869504881_75034a9ccf_b.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">2.深吸氣,吐氣時雙手盡量往上抬,膝蓋不過度前彎,重心在腳跟。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8CU8u4od3aUFz2w-EM-lepbs104cGZP0a1sLZMq-5hJ-1ObfZiW_bPmOo-ZKEQQU8yvbIQWpbWzPA07PEGsfEldzKsC_fiG3aSfsPbtRlZeLQw6HhE8lmJtyLvtK_FDYbZGGVcM97pTQ/s1600/16869355822_5580b01ca3_b.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="221" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8CU8u4od3aUFz2w-EM-lepbs104cGZP0a1sLZMq-5hJ-1ObfZiW_bPmOo-ZKEQQU8yvbIQWpbWzPA07PEGsfEldzKsC_fiG3aSfsPbtRlZeLQw6HhE8lmJtyLvtK_FDYbZGGVcM97pTQ/s400/16869355822_5580b01ca3_b.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">3.深呼吸,吐氣時屈膝,手碰地,重心在腳跟,感覺像往後坐,深吸一口氣,維持5 ~10 秒。 </span></div>
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<span style="font-size: large;">小提醒:身體向後伸展時,會拉開臀部到腳跟的肌肉,甚至會發抖。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRg-IyBl9JlRj6AZfPD9t8TgbcWYxbkL13w2Q47ZBOmqALu1WIUF3KxFV6rGv_u2PFMQOL7RZEyNLdKPza6lmmig0Li4c5dqIDxEg7cjiogrbnUWaPwyP2RNS2UTgM1PXB4EbSaBrvNG0/s1600/16869512361_7610d3e254_b.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="221" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRg-IyBl9JlRj6AZfPD9t8TgbcWYxbkL13w2Q47ZBOmqALu1WIUF3KxFV6rGv_u2PFMQOL7RZEyNLdKPza6lmmig0Li4c5dqIDxEg7cjiogrbnUWaPwyP2RNS2UTgM1PXB4EbSaBrvNG0/s400/16869512361_7610d3e254_b.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">4.雙手沿著小腿慢慢往上移,肩胛骨向後夾並抬頭,上半身挺起,伸展下背。 </span></div>
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<span style="font-size: large;">5.下背收緊,手往後推,下背會感到緊繃。 </span></div>
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<span style="font-size: large;">6.慢慢將雙手舉高,讓緊繃延伸到手臂,維持10 ~15 秒。腳跟用力踩,起身,雙手放下,身體回正。 </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXvd2FE-bOiVvLQiBQDT9iDwNCeIfJqO3ySMr_Kg7hx2p1MoBvzvxFJvvmsO4-voihNsbL2IVPcBxujKqVgIasI_bgp5uboFW0NNTq8NmLsXNHKSgY_EMZa-8CtUMU7MH0OCYXspJw2kI/s1600/16684407309_c3d69ceed9_b.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="221" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXvd2FE-bOiVvLQiBQDT9iDwNCeIfJqO3ySMr_Kg7hx2p1MoBvzvxFJvvmsO4-voihNsbL2IVPcBxujKqVgIasI_bgp5uboFW0NNTq8NmLsXNHKSgY_EMZa-8CtUMU7MH0OCYXspJw2kI/s400/16684407309_c3d69ceed9_b.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;"><b>深蹲式Foundation Squat</b></span></div>
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<span style="font-size: large;">深蹲式動作非常簡單,但效果意外顯著。日常生活中背部健康非常重要,做好深蹲能鍛鍊豎脊肌與臀肌,強化整個身體的後側肌肉群。練好深蹲需要花點時間,剛開始慢慢做,確實感受身體後側肌肉群的力量。 </span></div>
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<span style="font-size: large;">1 雙腳打開與肩同寬,重心放在腳跟,但蹲下的方式是臀部往後推。 </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8ANAH1YrRBsIhppG8tAVsw7sKz5G9_HXXe2iofSBzDfR6gC9Km2Y69fHtty36WrceEbHIa4O8V0CC4svuUq3VmAx8YS_R08NxRAfXk3iTsxb_5s6I12Rge6RV8iYn36Je-G0JoUWIiU0/s1600/16684444469_e00e39a846_b.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="221" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8ANAH1YrRBsIhppG8tAVsw7sKz5G9_HXXe2iofSBzDfR6gC9Km2Y69fHtty36WrceEbHIa4O8V0CC4svuUq3VmAx8YS_R08NxRAfXk3iTsxb_5s6I12Rge6RV8iYn36Je-G0JoUWIiU0/s400/16684444469_e00e39a846_b.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">2 腳跟用力,雙手收回,臀部向前,身體回正,再做一次。 </span></div>
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<span style="font-size: large;">小提醒:彎曲的膝蓋不可超過腳踝,雙手向前伸,保持身體平衡。 </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicx1rsAQrjeGZAGwCeToJgVNlpRS4w2ojte91vC6fF8Cm4o6aSy8PFtXTikl18ARR4Zv2-J6VKTtePCiJGt9jSOeWolgrciXdV3TlREKnSp0tC8Mf88C70uPuyL-AGyPD5NOJaXP8AFko/s1600/16683153270_57f77f9daa_b.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="221" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicx1rsAQrjeGZAGwCeToJgVNlpRS4w2ojte91vC6fF8Cm4o6aSy8PFtXTikl18ARR4Zv2-J6VKTtePCiJGt9jSOeWolgrciXdV3TlREKnSp0tC8Mf88C70uPuyL-AGyPD5NOJaXP8AFko/s400/16683153270_57f77f9daa_b.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">3 重心放在腳跟,臀部往後推。 </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-zT4qc34bu6QvmU0ciEN8jKIQJpS6lWmdZ1nuWQWr2c-RKCfs3RrRYUpGLVLDMEl_O1XtjN_CFqKJddKVfrfiHY0bcxT6xhMqtAbEtO_hVsyK_hFH0KkRXhG_OcF4V5MGoYPYDi3dTjE/s1600/16870549825_2faa97b130_b.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="221" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-zT4qc34bu6QvmU0ciEN8jKIQJpS6lWmdZ1nuWQWr2c-RKCfs3RrRYUpGLVLDMEl_O1XtjN_CFqKJddKVfrfiHY0bcxT6xhMqtAbEtO_hVsyK_hFH0KkRXhG_OcF4V5MGoYPYDi3dTjE/s400/16870549825_2faa97b130_b.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">4 腳跟用力站起身來,連續做2 ~3 次。 </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-rUJNEROPwu61l0-0qAdE0amNtuVb4Gxd08SNEfJmb0i9V88jeLQjONa2QYaGLaajRSDu1LmNFP0UAsXCkzZFxiSXVXt_3yckMswU0ehG837TODCF7CCwHsySzhKSjFWHASOGval6I_M/s1600/16683156170_31d0210b65_b.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="221" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-rUJNEROPwu61l0-0qAdE0amNtuVb4Gxd08SNEfJmb0i9V88jeLQjONa2QYaGLaajRSDu1LmNFP0UAsXCkzZFxiSXVXt_3yckMswU0ehG837TODCF7CCwHsySzhKSjFWHASOGval6I_M/s400/16683156170_31d0210b65_b.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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文章來源:<a href="http://www.everydayhealth.com.tw/article/9064" target="_blank">早安健康</a></div>
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本文摘自:《頂尖運動員都在偷練的核心基礎訓練》 </div>
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作者:艾利克.古德曼 </div>
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出版:大是文化 </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikErFrUlk3VGZmJ2P8tcjD7M-67xjv-8akWRHQ2Rg0ssGMPDIa7Va3upx8fNA4tW6Avzo8__Bozah1kpc6WTQRPb9R3XApvMFCZFYC9_htCt-6fuDdbsNzgMaLXZgG-Z3U9lJLKqfTiqI/s1600/16693674617_1b776b9813_b.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikErFrUlk3VGZmJ2P8tcjD7M-67xjv-8akWRHQ2Rg0ssGMPDIa7Va3upx8fNA4tW6Avzo8__Bozah1kpc6WTQRPb9R3XApvMFCZFYC9_htCt-6fuDdbsNzgMaLXZgG-Z3U9lJLKqfTiqI/s200/16693674617_1b776b9813_b.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="156" /></a></div>
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<span style="color: red; font-size: large;"><b>延伸閱讀:</b></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/244-joseph-%E5%A6%82%E4%BD%95%E7%94%A81%E5%B9%B4%E6%B8%9B%E5%8E%BB70%E7%A3%85-%E5%AD%B8%E7%94%9F%E5%88%86%E4%BA%AB%E6%B8%9B%E8%84%82%E5%A2%9E%E8%82%8C%E7%B6%93%E6%AD%B7.html" target="_blank">【客戶健身案例分享】如何用1年減<span id="goog_560692353"></span><span id="goog_560692354"></span>去70磅? 學生Joseph分享減脂增肌經歷</a></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/274-16weekstobuildupmuscle.html" target="_blank">【健身教學 - 學生案例分享】16 星期塑造電影明星的肌肉線條</a></span><br />
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- 教學資源為High Fitness擁有,未經許可不得轉載 -</div>
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<span style="background-color: yellow; font-size: large;"><b><a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" target="_blank"><span style="color: #0b5394;">【新生入門健身課程】</span><span style="color: blue;">只須$280即可參加</span></a></b></span></div>
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<a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" target="_blank"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉" border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKLaGegREd0ilWb4WDw1k2_JQrYWVy2OQ5xLnbG6_Wkg-84qGvu4JF-Zj3a1Zv3L2ATQKWVxRVzNR75VBSdSZhWX9e1Djpv8SO1WyJ7lDqDoWsuf8swsZtWfIDzqRlUhiQrhXKyeW-U3Y/s400/b1d237aad44a95e3871fc116e6241517_XL.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉" width="400" /></a></div>
<span style="font-size: large;">初初接觸健身的您感到困難? 開始練了一段時間又總覺得有所不足,效果比別人慢?</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">請放心,不論是男女健身,新手或老手總會面對不同的健身問題,包括了增肌、消脂、器械使用、</span><span style="font-size: large;">某些局部位置的鍛鍊方法、營養飲食及訓練計劃安排等等。今次High Fitness推出了【新生入門健身課程】,為各位解決以上問題。</span><br />
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Anonymoushttp://www.blogger.com/profile/02565275964985691981noreply@blogger.com0tag:blogger.com,1999:blog-6975867393958769207.post-11810669927907966872016-06-10T03:22:00.000-07:002016-06-10T03:22:41.107-07:00【健身教學-男人的胸肌】男人的大胸肌訓練法<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" target="_blank"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" src="http://www.highfitnesshk.com/images/promote3.jpg" height="91" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="640" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp5ALd4bFZvhWgobPypWZZKc3Y53WirCdWmsrABsEc8ihsdXKV4sRE7QOvgINt3KccTtQP2hXeTTgVG36szMbyk_-9rB614d4jG-AQbNGwVaZDD1d0tRp6KwX41tTRfGi3FxVx0F6rUp4/s1600/chesttraining.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="207" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp5ALd4bFZvhWgobPypWZZKc3Y53WirCdWmsrABsEc8ihsdXKV4sRE7QOvgINt3KccTtQP2hXeTTgVG36szMbyk_-9rB614d4jG-AQbNGwVaZDD1d0tRp6KwX41tTRfGi3FxVx0F6rUp4/s400/chesttraining.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">追求大胸部,豈止是女士們的專利?男士也要練出</span><span style="font-size: large;">強壯厚實的胸膛。胸襟</span><span style="font-size: large;">廣闊,</span><span style="font-size: large;">說話也大聲!</span><span style="font-size: large;">男人們,快來練出你的胸器吧!</span></div>
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<span style="font-size: large;">以下是我個人平日的</span><span style="font-size: large;">大胸肌訓練routine,供大家參考:</span></div>
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<span style="font-size: large;"><b>1. 槓鈴臥推</b></span></div>
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<span style="font-size: large;">8~12下為一組,做3~5組</span></div>
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<span style="font-size: large;"><b>2. 上斜式啞鈴推舉</b></span></div>
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<span style="font-size: large;">8~12下為一組,做3~5組</span></div>
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<span style="font-size: large;"><b>3. 啞鈴飛鳥</b></span></div>
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<span style="font-size: large;">8~12下為一組,做3~5組</span></div>
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<span style="font-size: large;"><iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/y_Z2LftZDvk/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/y_Z2LftZDvk?feature=player_embedded" width="320"></iframe></span></div>
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<span style="font-size: large;"><b>4. 伏地挺身</b></span></div>
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<span style="font-size: large;">做到無力為止。</span></div>
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<span style="font-size: large;">如果有任何疑問,建議諮詢專業健身教練,提升效果之餘,最重要的是要避免受傷哦!</span></div>
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<span style="color: red; font-size: large;"><b>延伸閱讀:</b></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/244-joseph-%E5%A6%82%E4%BD%95%E7%94%A81%E5%B9%B4%E6%B8%9B%E5%8E%BB70%E7%A3%85-%E5%AD%B8%E7%94%9F%E5%88%86%E4%BA%AB%E6%B8%9B%E8%84%82%E5%A2%9E%E8%82%8C%E7%B6%93%E6%AD%B7.html" target="_blank">【客戶健身案例分享】如何用1年減<span id="goog_560692353"></span><span id="goog_560692354"></span>去70磅? 學生Joseph分享減脂增肌經歷</a></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/274-16weekstobuildupmuscle.html" target="_blank">【健身教學 - 學生案例分享】16 星期塑造電影明星的肌肉線條</a></span><br />
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- 教學資源為High Fitness擁有,未經許可不得轉載 -</div>
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<span style="background-color: yellow; font-size: large;"><b><a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" target="_blank"><span style="color: #0b5394;">【新生入門健身課程】</span><span style="color: blue;">只須$280即可參加</span></a></b></span></div>
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<span style="font-size: large;">初初接觸健身的您感到困難? 開始練了一段時間又總覺得有所不足,效果比別人慢?</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">請放心,不論是男女健身,新手或老手總會面對不同的健身問題,包括了增肌、消脂、器械使用、</span><span style="font-size: large;">某些局部位置的鍛鍊方法、營養飲食及訓練計劃安排等等。今次High Fitness推出了【新生入門健身課程】,為各位解決以上問題。</span><br />
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<span style="font-size: large;">客戶分享</span></div>
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Anonymoushttp://www.blogger.com/profile/02565275964985691981noreply@blogger.com0tag:blogger.com,1999:blog-6975867393958769207.post-32194139883536286912016-06-10T01:46:00.000-07:002016-06-10T01:46:30.241-07:00【健身教學 – High Fitness學生勵志健身故事】兩個月成功減脂增肌!學生Vincent爆發肌肉潛能!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEbFj-Sh-FyAx34rCFOcq3LG7mAlHn_a3hZ7XX2VzWgZcvyS_MO6KxJQ0inWq5LUiGNQRgoLxVo_tvvG4pRrbCxPJ6AKGs_1EQZurNf9j58E296bCl3VuiaBJDe3GZK2v0U4sdgp2WqjA/s1600/vincent+cover.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEbFj-Sh-FyAx34rCFOcq3LG7mAlHn_a3hZ7XX2VzWgZcvyS_MO6KxJQ0inWq5LUiGNQRgoLxVo_tvvG4pRrbCxPJ6AKGs_1EQZurNf9j58E296bCl3VuiaBJDe3GZK2v0U4sdgp2WqjA/s400/vincent+cover.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">香港人生活十分繁忙,上班一族經常要加班又無補水,攪到心理不平衡壓力又大,平時運動時間又嚴重不足,導致身體積聚多餘脂肪,身心健康都不理想。</span><span style="font-size: large;">High Fitness學生Vincent同為上班一族,他兩個月前終於再次的起心肝減重健身,今次為大家直擊他在短短兩個月內消脂增肌的成功健身經歷。</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkldYQAagqyEEaLdDuuwiXclNmKq0Gb-NeFuj6Vrnz1kyeNk0XUv8bJK-Gmh17j5GtUtRegOruzs8vqBmByw0KiICj2dvyCL5ElOJH3kExYCzgy5L6L51luRFAq4fiMhPHFdzL4thrOms/s1600/vincent6.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="281" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkldYQAagqyEEaLdDuuwiXclNmKq0Gb-NeFuj6Vrnz1kyeNk0XUv8bJK-Gmh17j5GtUtRegOruzs8vqBmByw0KiICj2dvyCL5ElOJH3kExYCzgy5L6L51luRFAq4fiMhPHFdzL4thrOms/s400/vincent6.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Vincent開始健身課堂前的狀況</td></tr>
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<span style="font-size: large;"><b>客戶背景資料:</b></span></div>
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<span style="font-size: large;">大家可以看到,Vincent本身的骨架比較細</span><span style="font-size: large;">小,而且由於時常出外用餐加上上班一族工作繁忙,以往運動時間不足,明顯可見他在腰部位置積聚了一定的脂肪,而且胸部位置亦有男士十分大忌的脂肪積聚,肌肉量亦十分不足。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixROfDaiM-KMnxX-5K8ee9i5EjnulAMAu0dZHMR4igLRaJBC7yCHYecshoGtkDgNOjgQnhxhd_tY_vnPuRR9yyK5e9sEqwmGZuKBLyWRMmmfapHJmthG_z5QpBlKbYTsW4k_xC99zUyoI/s1600/vincent7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixROfDaiM-KMnxX-5K8ee9i5EjnulAMAu0dZHMR4igLRaJBC7yCHYecshoGtkDgNOjgQnhxhd_tY_vnPuRR9yyK5e9sEqwmGZuKBLyWRMmmfapHJmthG_z5QpBlKbYTsW4k_xC99zUyoI/s400/vincent7.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="300" /></a></div>
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<span style="font-size: large;">原來Vincent以前也試過自行減肥。他以前最開始減肥時完全還是停留在最片面的理解上—就是覺得減肥就是有氧、有氧再有氧,每天跑步1小時,在飲食上又十分節制,但發現一停止運動及回復正常飲食後便打回原形,發現減來減去都是一籌莫展。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvweNALjjhNqq87esFgnoZjkN8OCNLFsVbovBtStN62lxJq3VAiU5jodBS4MWAVoIsb1J7JcSlAYdA8yv32ixLC1t0gB8igR-m_mfj9CYiGeMsXDw8PDgP2RuoLvsSq6UxKQhYwMME0II/s1600/13278163_10153821328608547_1438433713_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvweNALjjhNqq87esFgnoZjkN8OCNLFsVbovBtStN62lxJq3VAiU5jodBS4MWAVoIsb1J7JcSlAYdA8yv32ixLC1t0gB8igR-m_mfj9CYiGeMsXDw8PDgP2RuoLvsSq6UxKQhYwMME0II/s400/13278163_10153821328608547_1438433713_n.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="225" /></a></div>
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<span style="font-size: large;">Vincent說:「其實為了減肥健身走了很多冤枉路,亦試過參加過其他健身公司的課程,別以為所有教練都知道什麼時候力量訓練什麼時候有氧訓練以及怎麼進行飲食搭配。以前對健身不太理解,人家說什麼我就做什麼,試過以前有健身教練只懂得叫我跟他飲大隻佬奶粉,但我發現減肥增肌真的要有一個全面及切合自身需要的健身計劃,各方面的配合十分重要,而且在健身教練的督促及陪伴下,健身增肌更加事半功倍。」</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5wZDJJa17nK9TY666hoUpmmBEitMKUVXWlsywymQgAeKy3yA9gL303TOIuaJ8oQSml40NFp3j7nh8VXZvKZ3Nh9gVDWgeX18cPx5oCBQfFDTN5I_eGZ2eWLDnKl8AM6QznPMkhJqu16w/s1600/ps15.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5wZDJJa17nK9TY666hoUpmmBEitMKUVXWlsywymQgAeKy3yA9gL303TOIuaJ8oQSml40NFp3j7nh8VXZvKZ3Nh9gVDWgeX18cPx5oCBQfFDTN5I_eGZ2eWLDnKl8AM6QznPMkhJqu16w/s400/ps15.jpg" width="282" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">這次為Vincent操刀的教練Roy</td></tr>
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<span style="font-size: large;">經過High Fitness健身教練為Vincent作出詳細的個人評估及了解Vincent的需要及目標後,教練Roy把他的訓練計劃分為兩個重點: 1.</span><span style="font-size: large;">消脂瘦身</span><span style="font-size: large;">;及2.</span><span style="font-size: large;">增肌</span><span style="font-size: large;">。</span></div>
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<span style="font-size: large;">這次為Vincent操刀的教練Roy說:「我決定先為Vincent進行</span><span style="font-size: large;">減脂 ,然後做</span><span style="font-size: large;">增肌訓練,</span><span style="font-size: large;">務求突出他的肌肉線條。」</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9MfnmUCcXuZe15Ps_cRunHiWr75wEbC2yoFEbzlN7lifhiPa_-6ZsNgniEsMcZV-0reLXTEjXFlXba-77ZzCJscylp6J0sjw9HxGaEWDJ2f3wA_3S0ucHtKJNTZD3TmFvTKGDDqDDSNs/s1600/13275721_10153821328583547_239834248_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9MfnmUCcXuZe15Ps_cRunHiWr75wEbC2yoFEbzlN7lifhiPa_-6ZsNgniEsMcZV-0reLXTEjXFlXba-77ZzCJscylp6J0sjw9HxGaEWDJ2f3wA_3S0ucHtKJNTZD3TmFvTKGDDqDDSNs/s400/13275721_10153821328583547_239834248_n.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="315" /></a></div>
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<a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" style="text-align: start;" target="_blank"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" height="91" src="https://www.highfitnesshk.com/images/promote3.jpg" style="text-align: center;" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="640" /></a></div>
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<span style="font-size: large;"><b>Vincent的個人健身課表:</b></span></div>
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<span style="font-size: large;"><u><b>增肌篇</b></u></span></div>
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<span style="font-size: large;">訓練安排:</span></div>
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<span style="font-size: large;">由於Vincent也是正常的上班一族,所以他的健身訓練課表也是安排在下班後的時間。他每星期4次健身鍛練,採用四天分化的重量訓練,每次約60分鐘,每鍛練兩天休息一天。</span></div>
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<span style="font-size: large;">Roy指出,目前只過了兩個月,屬於訓練初期,我們希望盡量在訓練早期令肌肉受壓,得到最大的刺激。</span></div>
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<span style="font-size: large;"><b>星期一:胸肌及三頭肌</b></span></div>
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<span style="font-size: large;">杠鈴臥推6組</span></div>
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<span style="font-size: large;">滑輪夾胸4組</span></div>
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<span style="font-size: large;">上斜啞鈴飛鳥4組</span></div>
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<span style="font-size: large;">掌上壓 2組</span></div>
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<span style="font-size: large;">滑輪機三頭肌下壓 3組</span></div>
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<span style="font-size: large;">屈臂支撐 3組</span></div>
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<span style="font-size: large;"><b>星期二:背肌及二頭肌</b></span></div>
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<span style="font-size: large;">滑輪下拉4組</span></div>
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<span style="font-size: large;">單臂啞鈴划船4組</span></div>
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<span style="font-size: large;">直臂下拉4組</span></div>
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<span style="font-size: large;">正反手腕彎舉 3組</span></div>
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<span style="font-size: large;"><b>星期三:休息日</b></span></div>
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<span style="font-size: large;"><b>星期四:腹肌</b></span></div>
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<span style="font-size: large;">側向捲腹 4組</span></div>
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<span style="font-size: large;">抬腿 4組</span></div>
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<span style="font-size: large;">站姿滾輪 6組</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0KZXGuthkVMGxdw9axu8XwzkJWFYCid8c2b4sIAIqOAhg8xJmKLcQjqd1e0WT_gb4mJtiub_6rd6H4NICCgiP-3y8lZiFeA2wfZAFAzoWLTx5V7SlvOzgMgWsiq-7g4xD2HGOIjOdsDo/s1600/13262641_10153821328948547_1397880697_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0KZXGuthkVMGxdw9axu8XwzkJWFYCid8c2b4sIAIqOAhg8xJmKLcQjqd1e0WT_gb4mJtiub_6rd6H4NICCgiP-3y8lZiFeA2wfZAFAzoWLTx5V7SlvOzgMgWsiq-7g4xD2HGOIjOdsDo/s400/13262641_10153821328948547_1397880697_o.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;"><b>星期五:腿部鍛練</b></span></div>
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<span style="font-size: large;">負重箭步蹲4組</span></div>
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<span style="font-size: large;">坐姿腿伸展4組</span></div>
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<span style="font-size: large;">負重蹲跳4組</span></div>
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<span style="font-size: large;">高抬腿4組</span></div>
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<span style="font-size: large;"><b>星期六:休息日</b></span></div>
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<span style="font-size: large;"><b>星期日:低強度有氧運動 (30 - 45分鐘)</b></span></div>
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<span style="font-size: large;">這個緊密的健身訓練安排可以令Vincent的肌肉每次都有高度刺激,同時亦留有充足休息時間恢復。健練說現在只是開始階段,已少有成效,他說會逐漸進行強度更高的重量訓練,增加Vincent的肌肉量及肌力。</span></div>
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<span style="font-size: large;">「我唔會輕易放過佢。」教練Roy笑說。</span></div>
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE0fpQ-ZfSdhKl_DslwwRT9dSjxX3cMztNmtncbiO1uOihfeYav6lqdKiM-Nl5kgjrmLgT9oSw4hFFsgYI1YUfyc2lcJLHgEUzwjhkL7e_DsLT0wDOZsO_LL1H0cCtR8al9W9rV8mBSlg/s1600/IMG_4782.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE0fpQ-ZfSdhKl_DslwwRT9dSjxX3cMztNmtncbiO1uOihfeYav6lqdKiM-Nl5kgjrmLgT9oSw4hFFsgYI1YUfyc2lcJLHgEUzwjhkL7e_DsLT0wDOZsO_LL1H0cCtR8al9W9rV8mBSlg/s400/IMG_4782.JPG" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 12.8px;">健身減重有專業的教練陪著走給予鼓勵,更加事半功倍</td></tr>
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<span style="font-size: large;"><b><u>Vincent的飲食安排</u></b></span></div>
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<span style="font-size: large;">相信很多人都會Vincent的概念,以為自己有肚腩就選擇節食來減掉腰部脂肪。 經過教練的評估,Vincent和大多數人一樣,每天吃大約3餐,而且多數都是外食,有時又因為上班太趕而不吃早餐,而且脂肪積聚主要是因為吃不對食物,攝取的蛋白質和碳水化合物亦不足。</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjcspnnGR_9GENEjsnljIxh_lH8MfVayhWFq-o57WNy8SFoZolnc-d9yBvQ21uRfgnlSnlcdUQifRozm_IWTGbv7HMHw5aX7Y_bbVBGj9RVLby1uVPrM1EhWvza8y4MMZLMXRfc7G-O-Y/s1600/mc1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjcspnnGR_9GENEjsnljIxh_lH8MfVayhWFq-o57WNy8SFoZolnc-d9yBvQ21uRfgnlSnlcdUQifRozm_IWTGbv7HMHw5aX7Y_bbVBGj9RVLby1uVPrM1EhWvza8y4MMZLMXRfc7G-O-Y/s400/mc1.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="282" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">凍飲是大家至愛 ,但要叫少甜(當然最好就少飲啦:)))</td></tr>
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<span style="font-size: large;">Vincent說:「這兩個月我更注意油脂的攝取,另一方面在教練的提醒下,我需要更注意所攝入的糖分,包括碳水化合物,既不能太多也不能少,而且要保證蛋白質充足,所以我開始水煮雞胸肉的生活,而且吃大量蔬菜,晚上訓練前會稍吃點雞胸肉及乾果之類的健康小食,晚上訓練後再保證蛋白質的攝入,並且開始注意營養補充品攝取,如蛋白粉、BCAA及肌酸等,以鞏固及促進肌肉恢復及增長。」</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0xgHZILOLWvBpAoV971cHkfq6zIerjawus6AeCYErubOQokB2aCj7Av3l9fUK8IuVJNkSl93enEQF1yhLCipyyRJMbiDGHfDP22UOj4pCrs9f6HXL9rBEpcrQPepKU7TxkUas6jNvFG8/s1600/20312541906964318602.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0xgHZILOLWvBpAoV971cHkfq6zIerjawus6AeCYErubOQokB2aCj7Av3l9fUK8IuVJNkSl93enEQF1yhLCipyyRJMbiDGHfDP22UOj4pCrs9f6HXL9rBEpcrQPepKU7TxkUas6jNvFG8/s400/20312541906964318602.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">吃飯多汁是Vincent過往的飲食寫照</td></tr>
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<span style="font-size: large;"><u><b>Vincent的健身飲食餐單</b></u></span></div>
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<span style="font-size: large;"><u><b>早餐 > 小食 > 午餐 > 小食 > 晚餐 > 睡前加餐</b></u></span></div>
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<span style="font-size: large;"><b>早餐: </b></span></div>
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<span style="font-size: large;">麥片 1 碗;或蕃薯兩隻</span></div>
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<span style="font-size: large;">全蛋1隻</span></div>
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<span style="font-size: large;">蛋白 4 隻</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfuj-TqS5IPXp5ah47Xn9sOSfJSj0GjAvSFn7-8-isywILlOkriFJt0gb4rrPLF94j5wV_m0pMYJf3sNznPML7OaVUUDWGGK64zpJ-YPuifG8mFltR1uiFJwQ54pp97tXwZzirBppSJGA/s1600/18202959745_54c91452b4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfuj-TqS5IPXp5ah47Xn9sOSfJSj0GjAvSFn7-8-isywILlOkriFJt0gb4rrPLF94j5wV_m0pMYJf3sNznPML7OaVUUDWGGK64zpJ-YPuifG8mFltR1uiFJwQ54pp97tXwZzirBppSJGA/s400/18202959745_54c91452b4.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;"><b>小食:</b></span></div>
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<span style="font-size: large;">蕃薯一隻;或香蕉 1 條</span></div>
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<span style="font-size: large;">蛋白奶昔 1杯</span></div>
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<span style="font-size: large;"><b>午餐:</b></span></div>
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<span style="font-size: large;">若未能避免外食,建議任何飯類少汁(最好無汁)</span></div>
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<span style="font-size: large;">配瘦的雞肉/豬肉/牛肉</span></div>
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<span style="font-size: large;">飲品:暫時任何飲品少甜</span></div>
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<span style="font-size: large;">或</span></div>
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<span style="font-size: large;">一個簡單的雞肉/吞拿魚沙律</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPofIdqA5-xNedEftfvEa-rx-7rX-gndRzkNZVW9diiHWdA_PmUuMMnw-9T2mIwDIq-77JjqN5qa6v5csNRVuNCd_D4iUYixtWR98wXi6boaK6H9j5Tyrf7QsegL_wvDLHcHYPZ8YiVWY/s1600/014Q5P28EE50466C4F628Bl+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPofIdqA5-xNedEftfvEa-rx-7rX-gndRzkNZVW9diiHWdA_PmUuMMnw-9T2mIwDIq-77JjqN5qa6v5csNRVuNCd_D4iUYixtWR98wXi6boaK6H9j5Tyrf7QsegL_wvDLHcHYPZ8YiVWY/s400/014Q5P28EE50466C4F628Bl+%25281%2529.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;"><b>訓練前小食:</b></span></div>
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<span style="font-size: large;">全麥麵包 1片 </span></div>
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<span style="font-size: large;">蛋白奶昔 1杯</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuLpm0F8eYbIz1MwR4v9CIknoDjDOTWQCxgM3Kp9LeKsdgvcmqTzgx0jlw5JU7rmtjThzo4v0BgHByS5vS8lgx7acWv6ScuZ9j7R7K3hcD6qlBmOAEwnP8x1ZdH88oDxuKwjLwGyLOLw0/s1600/518356134_m.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuLpm0F8eYbIz1MwR4v9CIknoDjDOTWQCxgM3Kp9LeKsdgvcmqTzgx0jlw5JU7rmtjThzo4v0BgHByS5vS8lgx7acWv6ScuZ9j7R7K3hcD6qlBmOAEwnP8x1ZdH88oDxuKwjLwGyLOLw0/s400/518356134_m.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">或干果及少量雞胸肉</span></div>
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<span style="font-size: large;">蛋白奶昔 1杯</span></div>
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<span style="font-size: large;"><b>晚餐:</b></span></div>
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<span style="font-size: large;">類似午餐,最好選擇糙米飯</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-S-nvQRBUUFgy_jC1nJ4CStwlbGP3pvPvZwvv0aCXxHQ4ue5krpFi2dMdjjERSLIW1UhzUfDluqkAblaGjq28ozWyBHg0Gkc07fZ9OdCle4UidXq4LZHSUL04iWzrioqivNcXC0Z_Eic/s1600/bd1a530e0c7148f8274c076307725ab6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-S-nvQRBUUFgy_jC1nJ4CStwlbGP3pvPvZwvv0aCXxHQ4ue5krpFi2dMdjjERSLIW1UhzUfDluqkAblaGjq28ozWyBHg0Gkc07fZ9OdCle4UidXq4LZHSUL04iWzrioqivNcXC0Z_Eic/s400/bd1a530e0c7148f8274c076307725ab6.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;"><b>睡前加餐:</b></span></div>
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<span style="font-size: large;">3隻蛋白;或</span></div>
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<span style="font-size: large;">兩片脫脂芝士</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0MZ7_aOIk9PcpaKIMYa3G83bP77iD2y6DOd5HQZJwRcppi8clzvhkBUAkAvr1npAf0VehYAwsLfNvnnlsebZX27vEOcUD_i_lsGZFmTbG8pLgqpTbZ4SBiBUh-EUhUDMNLUF4Eh6kAsI/s1600/03.09.08%252BCasein%252Band%252BCaseinates%252B%2528700w%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0MZ7_aOIk9PcpaKIMYa3G83bP77iD2y6DOd5HQZJwRcppi8clzvhkBUAkAvr1npAf0VehYAwsLfNvnnlsebZX27vEOcUD_i_lsGZFmTbG8pLgqpTbZ4SBiBUh-EUhUDMNLUF4Eh6kAsI/s400/03.09.08%252BCasein%252Band%252BCaseinates%252B%2528700w%2529.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<b style="font-size: x-large;">Vincent使用的健身營養補充品</b></div>
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<span style="font-size: large;">乳清蛋白;BCAA;肌酸</span></div>
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<span style="font-size: large;">大家看了Vincent的飲食可能會覺得一天吃6餐太多,但Vincent在新的健身飲食後雖然體重增加,但體脂卻明顯下降,同時肌肉量大增,大家亦可見Vincent的肌肉線條已經比兩個月前明顯!</span></div>
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<span style="font-size: large;">短短兩個月,Vincent已有十分顯著的成果,肌肉質素及密度亦有很大的改善,身體代謝率亦大大提高。我們對Vincent在短時間內的變化亦十分興奮,除了教練的指導外,Vincent的努力亦令大家佩服,我們會繼續密切留意Vincent的變化,為大家繼續follow up!!</span></div>
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<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/244-joseph-%E5%A6%82%E4%BD%95%E7%94%A81%E5%B9%B4%E6%B8%9B%E5%8E%BB70%E7%A3%85-%E5%AD%B8%E7%94%9F%E5%88%86%E4%BA%AB%E6%B8%9B%E8%84%82%E5%A2%9E%E8%82%8C%E7%B6%93%E6%AD%B7.html" target="_blank">【客戶健身案例分享】如何用1年減<span id="goog_560692353"></span><span id="goog_560692354"></span>去70磅? 學生Joseph分享減脂增肌經歷</a></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/274-16weekstobuildupmuscle.html" target="_blank">【健身教學 - 學生案例分享】16 星期塑造電影明星的肌肉線條</a></span><br />
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<span style="font-size: large;">初初接觸健身的您感到困難? 開始練了一段時間又總覺得有所不足,效果比別人慢?</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">請放心,不論是男女健身,新手或老手總會面對不同的健身問題,包括了增肌、消脂、器械使用、</span><span style="font-size: large;">某些局部位置的鍛鍊方法、營養飲食及訓練計劃安排等等。今次High Fitness推出了【新生入門健身課程】,為各位解決以上問題。</span><br />
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Anonymoushttp://www.blogger.com/profile/02565275964985691981noreply@blogger.com0tag:blogger.com,1999:blog-6975867393958769207.post-6593112091946776592016-06-09T01:32:00.000-07:002016-06-09T01:32:33.489-07:00【健身教學-女生重訓】注意!女生一輩子中「最容易增加脂肪」的4個時期,一旦變多就再也少不了<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" target="_blank"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" height="91" src="https://www.highfitnesshk.com/images/promote3.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="640" /></a></div>
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<span style="font-size: large;">愛運動的女生愈來愈多,但基於男女生理構造、組成的不同,其實有許多專屬於女性的運動觀念,是必須被推廣的。</span></div>
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<span style="font-size: large;">女性在運動中,最在意的就是減重、減脂,其次是健康,如果有更多良好觀念的女生,會知道足夠的肌肉是健康要素之一,要「增加肌肉」,才能增加基礎代謝,提高身體消耗熱量能力,體脂下降肌肉增加,真正雕塑出好身材。事實上,針對外表改變,女性更應該要知道:「如何避免脂肪更容易增加」以及「練肌肉真的不會很容易粗壯」。</span></div>
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<span style="font-size: large;">上回文章有簡單說明不同運動的功效以及正確實行的方法,再依照個人需求及運動目標,來選擇所需運動方式,以及決定每項運動的所做的比例。這次要進一步分享的是,女性運動要更加注意的觀念。</span></div>
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<span style="font-size: large;"><b>1. 女生必須做阻力訓練,不用擔心肌肉壯碩,而是注意肌肉如何維持 </b></span></div>
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<span style="font-size: large;">首先,以雕塑身材而言,重量訓練(阻力訓練)不能少,重量可以來自:自體體重的徒手動作訓練、額外加重量的負重訓練,只要「強度夠」,都能夠達到功效。</span></div>
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<span style="font-size: large;">這邊很重要的觀念是,所謂強度,不是只在重量,而是「對於身體的負荷上」;可以高重量負荷的力量方式,鍛鍊單一部位肌肉;也可以是比較需肌耐力的動作方式;或是多個動作組成的循環訓練;再更進階的身體負荷,可以是需要快速移動+跳躍的動作,甚至是爆發力或增強式訓練。</span></div>
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<span style="font-size: large;"><b><u>女性在訓練肌肉時,真的不用擔心變成金剛芭比!</u></b>女生不容易變壯的理由,最根本就在於,女性的睪固酮濃度是男生的1/10,肌肉合成效率低於男生非常多;而事實上,男生要練壯其實都十分費力了,女生真的很難隨便練就壯!其實女生反而要擔心的是:如何有效地增加肌肉,並且維持它。而生理上,對於女性增加肌肉的優勢是,女性相較於男性有較高的生長激素,也利於減脂,但對於合成肌肉上,依舊不及睪固酮。</span></div>
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<span style="font-size: large;"><b>2. 女生做阻力訓練,即使停經後,骨質密度依舊可以增加</b></span></div>
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<span style="font-size: large;">阻力訓練,可以有效增加骨質密度,對於女性來說,這點更顯重要。下表可以看出有做阻力與沒做阻力的各年齡階段,女生骨質密度變化。有做阻力訓練的女性,即使更年期後,骨質密度還是微幅增加;但沒有做阻力訓練的女生,從19歲後,骨質密度就不再增高,甚至到了更年期,就開始有骨質疏鬆危機了。 </span></div>
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<tr><td class="tr-caption" style="text-align: center;">圖片來源:筋肉爸爸</td></tr>
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<span style="font-size: large;"><b>3. 女人最容易增加體脂的四大階段,而且,增加了就不可能減少 </b></span></div>
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<span style="font-size: large;">除了靠運動方式來成功減脂,女人更需要知道,其實在以下四個階段是容易「培養出脂肪細胞」的! </span></div>
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<tr><td class="tr-caption" style="font-size: 13.3333px;">圖片來源:筋肉爸爸</td></tr>
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<span style="font-size: large;">肥胖是因為「脂肪細胞變大」而造成,但除了脂肪細胞變大以外,還要注意的是「脂肪細胞的增多」,因為脂肪細胞一旦增多,就不會再減少,當脂肪細胞增多又增大時,就更容易胖上加胖了。脂肪細胞變多後,即使瘦身成功,脂肪細胞也不會變少,只是因為空了體積變小,所以變瘦。 </span></div>
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<tr><td class="tr-caption" style="font-size: 13.3333px;">圖片來源:筋肉爸爸</td></tr>
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<span style="font-size: large;">很多媽媽在生完第一胎的時候覺得恢復體重很快,但隨著第二胎或第三胎,會發現恢復不如從前,除了可能是來自於長期沒有運動,身體機能退步許多;另外的原因,就是在連續經歷兩三次的「懷孕第三期」(7 個月~生產),又沒適當控制飲食,導致脂肪細胞增生了許多。</span></div>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: 13.3333px;">圖片來源:筋肉媽媽</span></td></tr>
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<span style="font-size: large;">脂肪細胞空的時候,會造成飢餓感,所以脂肪細胞比較多的人,飢餓感就會容易比較多。比如說,在青春期變胖,也增加了比較多的脂肪細胞,之後瘦下來,由於脂肪細胞多,相對也會比較容易感到飢餓,於是造成復胖的其中原因之一。</span></div>
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<span style="font-size: large;">所以小baby從剛出生的體重,到一歲時增加到一兩倍以上,不是因為肌肉成長,是脂肪增多,脂肪細胞在這時候快速增加,而脂肪細胞是跟著你一輩子的,才有專家呼籲爸媽,不要把嬰兒養得胖嘟嘟,以後會胖一輩子。</span></div>
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<span style="font-size: large;">總結來說,女性要注意容易增加脂肪細胞的四個時期,而阻力訓練對女性除了身材以外,對健康來說更重要,因為女性比男性更容易流失肌肉,也更容易骨質疏鬆。知道脂肪容易增加的事實,以及肌肉鍛鍊的重要性後,為了增肌減脂達到好身材,就得認識正確的運動觀念,以及各種運動方法。</span></div>
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<span style="font-size: large;">記得,達到好身材不是只有一種途徑,強度夠高,都能有改變外表的功效。重量訓練是最基本傳統的方式之一,其他如循環訓練、徒手肌力、高強度間歇到現在很多功能性器材的發明,如TRX、ViPR、Sandbell,或是歷史也很久的壺鈴,都是能夠造就身材的方式。</span></div>
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<span style="font-size: large;">肌肥大(增大或增加肌肉)是雕塑肌肉跟身材曲線的一種方法,但是我們對於訓練,不能把觀念只停留在肌肉階段,不是只有拿起重量去促進一塊肌肉這種方式而已,重要的是融會各種所學訓練方式,依照個人用適合的方式,把強度和實際性及功能性落實到訓練上,也就是Train movements, not muscles.</span></div>
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<span style="font-size: large;"><b>• 安全小提醒:</b>進行負重訓練前,必須先確認你的身體姿態正確,甚至在生活中身體活動的穩定性、移動控制,都達到能準確控制後,才進行負重訓練!別覺得這很囉唆,事實上,多數人都沒有辦法有效的維持正確姿態,更難以「有自覺」的去掌握動作時的動作準確度(例如,你看到別人深蹲,自己也跟著做,覺得做對了,結果照鏡子,才發現原來自己的姿勢距離標準很遙遠…)以歪斜的姿勢去負重運動,將會極度容易在運動時造成運動傷害。因此藉由這個準則,許多人在運動開始時,是需要有專業教練指導,以達到目標過程中建立正確又有效的運動計畫。</span></div>
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文章來源:<a href="http://viviansylvia.pixnet.net/blog/post/111021625-%E3%80%90%E7%AD%8B%E8%82%89%E7%88%B8%E7%88%B8%E8%89%AF%E9%86%AB%E7%B6%B2%E3%80%91%E5%A5%B3%E6%80%A7%E3%80%8C%E6%9C%80%E5%AE%B9%E6%98%93%E5%A2%9E%E5%8A%A0%E8%84%82%E8%82%AA%E3%80%8D" target="_blank">筋肉爸爸JZ</a></div>
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瞭解更多筋肉家族,可至<a href="http://viviansylvia.pixnet.net/blog" target="_blank">【筋肉媽媽JZ Fitness部落格】</a>/<a href="https://www.facebook.com/jzmeandlionel" target="_blank">【筋肉媽媽粉絲團】</a></div>
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<span style="color: red; font-size: large;"><b>延伸閱讀:</b></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/244-joseph-%E5%A6%82%E4%BD%95%E7%94%A81%E5%B9%B4%E6%B8%9B%E5%8E%BB70%E7%A3%85-%E5%AD%B8%E7%94%9F%E5%88%86%E4%BA%AB%E6%B8%9B%E8%84%82%E5%A2%9E%E8%82%8C%E7%B6%93%E6%AD%B7.html" target="_blank">【客戶健身案例分享】如何用1年減<span id="goog_560692353"></span><span id="goog_560692354"></span>去70磅? 學生Joseph分享減脂增肌經歷</a></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/274-16weekstobuildupmuscle.html" target="_blank">【健身教學 - 學生案例分享】16 星期塑造電影明星的肌肉線條</a></span><br />
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- 教學資源為High Fitness擁有,未經許可不得轉載 -</div>
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<span style="font-size: large;">初初接觸健身的您感到困難? 開始練了一段時間又總覺得有所不足,效果比別人慢?</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">請放心,不論是男女健身,新手或老手總會面對不同的健身問題,包括了增肌、消脂、器械使用、</span><span style="font-size: large;">某些局部位置的鍛鍊方法、營養飲食及訓練計劃安排等等。今次High Fitness推出了【新生入門健身課程】,為各位解決以上問題。</span><br />
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Anonymoushttp://www.blogger.com/profile/02565275964985691981noreply@blogger.com0tag:blogger.com,1999:blog-6975867393958769207.post-45627081638773135112016-06-08T02:36:00.001-07:002016-06-08T02:36:36.293-07:00【健身教學-全身重訓】健身房的殺手級全身訓練<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgun1fnPfTagVqUC9eT2C9G8obSC4jh2WlCdwZaVLJumlgMB4YGfjM0sopnf2MjZsuJcnpcEt9vDCJXXFdTRXjjmc5KWol-dH0Ct6tvcCWp3JcXe8B9gmZgSlemJjEJyz56hnPInH7bjz4/s1600/fullbodykiller.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="208" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgun1fnPfTagVqUC9eT2C9G8obSC4jh2WlCdwZaVLJumlgMB4YGfjM0sopnf2MjZsuJcnpcEt9vDCJXXFdTRXjjmc5KWol-dH0Ct6tvcCWp3JcXe8B9gmZgSlemJjEJyz56hnPInH7bjz4/s400/fullbodykiller.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">去到健身房,一定要利用史密斯練胸肌? 要利用滑輪下拉練習背肌?再利用各式各樣的器械鍛鍊下盤?</span></div>
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<span style="font-size: large;">其實只要壺鈴、啞鈴等基本的重量輔助,找個健身房中的小空地,就可以進行一套殺手級的全身訓練!</span></div>
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<span style="font-size: large;"><b>殺手級全身訓練</b></span></div>
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<span style="font-size: large;"><b>1. 壺鈴深蹲跳躍</b></span></div>
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<span style="font-size: large;">深蹲還不夠,舉起壺鈴往上跳!</span></div>
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<span style="font-size: large;">動作與基本的徒手深蹲一樣,但加上雙手握著壺鈴 (壺鈴重量從輕量開始)</span></div>
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<span style="font-size: large;">蹲下後利用腿部爆發力往上躍起。這動作著重在腿部爆發力的練習。</span></div>
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<span style="font-size: large;">動作進行六秒鐘,然後休息54秒,一分鐘為一組,重複五組吧!</span></div>
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<span style="font-size: large;">Tips:六秒鐘內,將所有力量投入!</span></div>
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<span style="font-size: large;"><b>2. 槓鈴硬舉</b></span></div>
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<span style="font-size: large;">硬舉是最佳的下肢訓練之一,僅需要一根槓鈴和一塊空地,就能進行訓練。</span></div>
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<span style="font-size: large;">動作教學:槓鈴硬舉 (點圖看動作教學)</span></div>
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<span style="font-size: large;">六下一組,進行約三組的循環,各組間可休息1~2分鐘。</span></div>
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<span style="font-size: large;"><b>3.單手啞鈴上舉</b></span></div>
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<span style="font-size: large;">平躺在地板上,單手舉起啞鈴往上舉。</span></div>
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<span style="font-size: large;">藉由平躺地板操作動作,避免背部用力拱起,且因為單手用力,要避免另一邊身體錯誤使力,可同時加強腹肌的使用程度和提升穩定度。</span></div>
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<span style="font-size: large;">單邊各10下為一組,可訓練1~3組。</span></div>
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<span style="font-size: large;"><b>4. 後弓箭步深蹲 雙手持壺鈴版</b></span></div>
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<span style="font-size: large;">這動作是個很棒的全身性訓練動作,從核心、臀部、大腿等肌群,既要出力又要維持身體,肌力訓練同時也訓練肌肉穩定。</span></div>
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<span style="font-size: large;">利用核心的力量穩住前半身的雙壺鈴,並且在維持核心力量的同時,單腳往後蹲,直到膝蓋約輕觸地面。</span></div>
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<span style="font-size: large;">雙腳各8下為一組,可進行3組的訓練。</span></div>
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<span style="font-size: large;">P.s 如果體能可負荷,第三和第四的動作可合併為一組,進行全身的訓練。</span></div>
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<span style="font-size: large;"><b>5. 單手壺鈴划船</b></span></div>
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<span style="font-size: large;">下肢練完練上背。用壺鈴做划船,訓練上背的肌肉!</span></div>
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<span style="font-size: large;">站姿成弓箭步,上身稍微前傾,背部與臀部、腿部成一直線,不拱起或下凹。</span></div>
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<span style="font-size: large;">單手握壺鈴進行划船訓練。</span></div>
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<span style="font-size: large;"><iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/Tse02X_GDt4/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/Tse02X_GDt4?feature=player_embedded" width="320"></iframe></span></div>
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<span style="font-size: large;">單邊個進行10下為一組,3組循環。</span></div>
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<span style="font-size: large;"> </span><a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" target="_blank"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" src="http://www.highfitnesshk.com/images/promote3.jpg" height="91" style="text-align: center;" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="640" /></a></div>
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<span style="font-size: large;"><b>6. 藥球腿部捲曲</b></span></div>
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<span style="font-size: large;">將雙腳腳跟放在藥球上,下背抬起,核心穩定身體,將藥球往內拉近。</span></div>
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<span style="font-size: large;">動作進行時注意,背部不拱起。可與第五項動作接續,同時訓練,將強度增加。</span></div>
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<span style="font-size: large;"><iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/0ESF2pm-mB8/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/0ESF2pm-mB8?feature=player_embedded" width="320"></iframe></span></div>
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<span style="font-size: large;">動作進行6下為一組,進行3組訓練。</span></div>
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<span style="font-size: large;"><b>7. 仰臥抬腳 壺鈴加強版</b></span></div>
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<span style="font-size: large;">這動作要針對核心作訓練。</span></div>
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<span style="font-size: large;">平躺於地板,背部緊貼地面,動作操作時不離開。</span></div>
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<span style="font-size: large;">單手舉起壺鈴並撐住,利用腹肌和臀部抬起另一邊的單腳(右手舉壺鈴就抬左腳,反之亦然)</span></div>
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<span style="font-size: large;">核心出力抬起反向單腳,並要維持住下背平貼地板!</span></div>
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<span style="font-size: large;"><iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/BfNxkgIo88w/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/BfNxkgIo88w?feature=player_embedded" width="320"></iframe></span></div>
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<span style="font-size: large;">單腳進行8下為一組,3組為一循環。</span></div>
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<span style="font-size: large;"><b>8. 慢動作伏地挺身</b></span></div>
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<span style="font-size: large;">這動作可以算是伏地挺身的變化型,主要目的是增加肌耐力,透過緩慢的動作進行,增加慢縮肌的有氧能力。</span></div>
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<span style="font-size: large;">利用壺鈴作伏地挺身,但將速度放慢,約3~5秒完成一下伏地挺身,或是下壓後停住,支撐約45秒在休息。</span></div>
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<span style="font-size: large;">注意要點與伏地挺身一樣,背部、臀部是在同一水平面。感受核心肌群的使用。</span></div>
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<span style="font-size: large;"><iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/5aD4V6iAG2k/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/5aD4V6iAG2k?feature=player_embedded" width="320"></iframe></span></div>
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<span style="font-size: large;">45秒為一組訓練,然後休息也是45秒,共5組循環。</span></div>
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<span style="font-size: large;">將每次所做訓練做紀錄 (次數和組數)</span></div>
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<span style="font-size: large;">每次訓練時觀察,看看自己的訓練強度可到哪喔!</span></div>
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<span style="font-size: large;">如有任何問題,還是建議詢問專業健身教練!</span></div>
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參考資料:<a href="http://www.livestrong.com/slideshow/1011414-hit-gym-floor-killer-fullbody-workout/#slide=9" target="_blank">livestrong</a></div>
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文章來源: <a href="http://tw.basketball.biji.co/index.php?q=news&act=info&id=3975&subtitle=%5B%E7%B1%83%E7%90%83%E5%81%A5%E8%BA%AB%E5%AF%B6%E5%85%B8%5D%20%E5%85%A8%E8%BA%AB%E5%BC%B7%E5%8C%96%EF%BC%81%E5%81%A5%E8%BA%AB%E6%88%BF%E7%9A%84%E6%AE%BA%E6%89%8B%E7%B4%9A%E5%85%A8%E8%BA%AB%E8%A8%93%E7%B7%B4" target="_blank">籃球筆記</a></div>
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作者:<a href="http://tw.basketball.biji.co/index.php?q=news&act=info&id=3975&subtitle=%5B%E7%B1%83%E7%90%83%E5%81%A5%E8%BA%AB%E5%AF%B6%E5%85%B8%5D%20%E5%85%A8%E8%BA%AB%E5%BC%B7%E5%8C%96%EF%BC%81%E5%81%A5%E8%BA%AB%E6%88%BF%E7%9A%84%E6%AE%BA%E6%89%8B%E7%B4%9A%E5%85%A8%E8%BA%AB%E8%A8%93%E7%B7%B4" target="_blank">王阿肯</a></div>
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<span style="color: red; font-size: large;"><b>延伸閱讀:</b></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/244-joseph-%E5%A6%82%E4%BD%95%E7%94%A81%E5%B9%B4%E6%B8%9B%E5%8E%BB70%E7%A3%85-%E5%AD%B8%E7%94%9F%E5%88%86%E4%BA%AB%E6%B8%9B%E8%84%82%E5%A2%9E%E8%82%8C%E7%B6%93%E6%AD%B7.html" target="_blank">【客戶健身案例分享】如何用1年減<span id="goog_560692353"></span><span id="goog_560692354"></span>去70磅? 學生Joseph分享減脂增肌經歷</a></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/274-16weekstobuildupmuscle.html" target="_blank">【健身教學 - 學生案例分享】16 星期塑造電影明星的肌肉線條</a></span><br />
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- 教學資源為High Fitness擁有,未經許可不得轉載 -</div>
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Anonymoushttp://www.blogger.com/profile/02565275964985691981noreply@blogger.com0tag:blogger.com,1999:blog-6975867393958769207.post-61341246323973592592016-06-07T01:30:00.002-07:002016-07-12T22:11:28.142-07:00【健身教學-健身運動飲食】運動後正確吃 開心減重不挨餓<br />
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<span style="font-size: large;">很多人運動後不吃東西是怕運動消耗的熱量馬上補回來,但卻餓得受不了怎麼辦呢?</span></div>
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<span style="font-size: large;">這是許多愛美人士和減重者最常面臨的問題。早期觀念認為人體在運動後,血液大多集中在四肢而不適合在運動後吃東西,以免造成腸胃的負擔,因為此時需要血液輸送營養修補的四肢,會因為得趕回去幫助腸胃消化的血流量減少,而影響到疲勞的恢復。</span></div>
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<span style="font-size: large;">運動後別吃東西,這個觀念在近代已被修正。越來越多的研究顯示運動後,特別是長時間且強度中高的有氧運動,在運動後的30分鐘~60分鐘進食是修補肌肉及提供身體營養補充的黄金期。</span></div>
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<span style="font-size: large;">1999 年《營養科學與維生素學期刊》裡有一篇研究,比較運動後立刻進食與4小時後才進食的差異,在同等熱量食物的標準下,10個星期後運動後,立即吃的實驗組, 體脂肪比另外一組低了24%,肌肉質量則多了6%。美國運動理事會的首席科學官員布蘭特認為,運動後的飲食不僅不會影響減重,反而會增強你的體力,從長遠 來看更能幫助你減肥。(資料來源:康健雜誌165期2012.08.06,運動後聰明吃,加速減重)</span></div>
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<span style="font-size: large;"><b>運動後的飲食是為了修補身體,想要吃是一件自然的事</b></span></div>
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<span style="font-size: large;">我們這裏講的運動後的修補是指運動時間至少1小時,強度達到中高的有氧運動程度,比較代表性的是慢跑(10K)、有氧舞蹈、游泳和自行車等運動項目。如果是半程馬拉松(21K),以時速7公里計算需要3小時才能完成,而全程馬拉松則需要6小時完成;試想平常只是坐在辦公室工作3小時就可能會肚子餓了,更何況3小時都在跑步的身體當然會餓啦!</span></div>
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<span style="font-size: large;">所以運動後吃東西是一件很自然的事情,也需要這麼做。</span></div>
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<span style="font-size: large;"><b>水份飽滿、高鉀高糖水果是運動後的首選食物</b></span></div>
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<span style="font-size: large;">還記得第一次跑完21K的賽事,身體經歷整整跑了3小時,也因為是從一大早開始,結束後的反應則是一整天只想喝水,只想睡,也只想吃,身體確實感到很飢渴,肌肉支撐身體運動後達到非常疲累的狀態。身體的智慧展現無遺,由不得你來決定運動後要不要吃,本能的反應就是要吃,特別是含有飽滿水份甜甜的鳯梨和西瓜,一整顆吃下去都沒有問題,身體想要吃他們的程度真令人咋舌,平常可不見得想吃,長時間運動後的身體流失了很多水份和肝醣耗竭,這些含有高鉀高水份高糖的水果,身體自然想吃。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR2NoAzBqiQwEno6CgMy8DuWqha32SU9J40N19A_gtCKA6EKyAAjHx906szePuULDhK0wlpQY00h2gkcU7kdkLZd81EsVAnU-jznWGjf_ztAqqg6t4Yw1-OnL7nadDZm4KvI3vqYMKf0M/s1600/Beautiful-brunette-looking-at-Grapefruit.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgR2NoAzBqiQwEno6CgMy8DuWqha32SU9J40N19A_gtCKA6EKyAAjHx906szePuULDhK0wlpQY00h2gkcU7kdkLZd81EsVAnU-jznWGjf_ztAqqg6t4Yw1-OnL7nadDZm4KvI3vqYMKf0M/s400/Beautiful-brunette-looking-at-Grapefruit.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">需要耽憂那些好不容易消耗掉的脂肪會再回來嗎?哈哈,真的不用,長時間運動後的身體反應如此強烈飢渴,此時只管提供適當的食物和營養素,給她大量的水份來滋潤,身體會以良好的恢復狀態來回報你唷。</span></div>
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<span style="font-size: large;">在這裏我們提供一些簡單可行的運動後飲食建議,在隨處都能吃到美食的台灣,是幸福也是危險,對於長時間中高強度運動後的飲食,千萬不要為了犒賞自己而放縱的吃。切記,<b><u>運動後的身體儘量不吃煎炸的垃圾食物(高油),不吃過多調味料的加工食品(高鹽),也不攝取利尿性飲料(咖啡、茶、可樂)</u></b>,只吃新鮮自然的好食物,Wala~運動後的你不但可以吃,還可以沒有罪惡感地吃的很爽快,也不會胖哦!</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbQ6qQTptG2faIAujxlNOM8wgh34YtwgHG-4-Y9WUfUWuS7LkWdQ9_HbOAC05sXCM-nokMhDPeQnyHmTm0kzG60wmQ9DSrXv8aJeKKVdzQ3EFswYYzDIFlwcs0ytjFg4EtZ8IODhO8RxU/s1600/20100917-cheese-sauce-05.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbQ6qQTptG2faIAujxlNOM8wgh34YtwgHG-4-Y9WUfUWuS7LkWdQ9_HbOAC05sXCM-nokMhDPeQnyHmTm0kzG60wmQ9DSrXv8aJeKKVdzQ3EFswYYzDIFlwcs0ytjFg4EtZ8IODhO8RxU/s400/20100917-cheese-sauce-05.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">這些食物不該碰</td></tr>
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<span style="font-size: large;"><b>運動後的飲食建議~你可以這樣選吃 </b></span></div>
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<span style="font-size: large;">以下飲食為常見的餐飲店,建議運動後的1小時內(黄金時間)食用為佳。 </span></div>
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<span style="font-size: large;">最後仍要提醒,沒有任何一種食物或運動後的食譜適合每一個人,每個人應依實際需求,找出最適合自己在運動後吃了體力恢復良好又舒服的食物。</span></div>
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<span style="font-size: xx-small;">資料來源:<a href="http://blog.youthwant.com.tw/myt/club/546/" target="_blank">代謝型態飲食俱樂部</a></span></div>
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Anonymoushttp://www.blogger.com/profile/02565275964985691981noreply@blogger.com0tag:blogger.com,1999:blog-6975867393958769207.post-89412135484290023012016-06-07T01:29:00.002-07:002016-07-12T22:20:26.618-07:00【健身教學-健身哲學】“慢”真的是一件壞事嗎?<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" target="_blank"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" src="http://www.highfitnesshk.com/images/promote3.jpg" height="91" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="640" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqr3LUantvj9G9eoEgrCLrm0ijFFl7qTX3MXdoo8PxZZyO85-xDnQP8jdoRarm3kl-aSWPaPkefnLb9wIxkUBJi6Mb0F6_mozu8fEoni8bRgSOMp9V0usy6_N9dE83VyxuTybBmi19QBg/s1600/being+slow.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="208" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqr3LUantvj9G9eoEgrCLrm0ijFFl7qTX3MXdoo8PxZZyO85-xDnQP8jdoRarm3kl-aSWPaPkefnLb9wIxkUBJi6Mb0F6_mozu8fEoni8bRgSOMp9V0usy6_N9dE83VyxuTybBmi19QBg/s400/being+slow.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">在這個凡事都講求快速的時代,“慢”真的是一件壞事嗎?</span></div>
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<span style="font-size: large;">在學一個動作時,有的人很快就學會了,有的人則需要比較多的時間。</span></div>
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<span style="font-size: large;">每個人對訓練的反應都不同,很多人很快就建立很好的肌力水準,有的人很慢,不過有趣的事,從長遠來看,進步很快的初學者,長期的發展未必比進步慢的初學者好,甚至有可能比較差。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLtuBG6LPcvU30koVot6Bv14pF6T81TsBXH8U9fyxypVbTjHPfD6lsBVXz5iXmYQCw0g2p2Tza95zLOjjqsjzhQ4xbeY4H51e68FkiDQI0vTRL3uiOzKVviGl306b9zZyagzUM4-hdQUM/s1600/expert-panel-everything-you-need-to-know-about-nutrition-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="293" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLtuBG6LPcvU30koVot6Bv14pF6T81TsBXH8U9fyxypVbTjHPfD6lsBVXz5iXmYQCw0g2p2Tza95zLOjjqsjzhQ4xbeY4H51e68FkiDQI0vTRL3uiOzKVviGl306b9zZyagzUM4-hdQUM/s400/expert-panel-everything-you-need-to-know-about-nutrition-1.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">一個動作控制很差的人要學一個動作時,他可能有很多的地方都卡住了(活動度、肌力不足無法穩定),需要一個個的去處理;或者有很多地方他不會去控制(在某個動作形態整體協調的神經控制能力),需要慢慢去學習。</span></div>
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<span style="font-size: large;">那這樣仔細想想,是不是其實很多人都常會忽略每個人的動作控制能力是不同的,而直接把責任歸給學習者沒運動天份或是他太笨;</span></div>
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<span style="font-size: large;"><b>只要學得會,“慢一點”也沒有什麼不好。</b></span></div>
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<span style="font-size: large;">我在教學生的時候常跟學生說,在做的動作的時候你目標因該是去“感受這個動作”、感受你的重心、感受你用力的感覺,而不應該目標是趕快把動作做完而已。</span></div>
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<span style="font-size: large;">如果你真的很想要獲得什麼,就會付出很多努力,也許慢一點的人在這個學習過程中會得到很多,在過程中慢慢的領悟許多訓練的奧妙,這些跟自己身體的對話是書本也不能教你的,只有透過親自實踐才能了解。</span></div>
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<span style="font-size: large;">事實上所有人的動作控制能力都不一樣,但是卻是可以學習和改變的,只是需要一些比較複雜的方法。</span></div>
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<span style="font-size: large;">有些時候,你可能會覺得為什麼教練一直叫我放鬆伸展或是練某些核心控制,但是我就是想要馬上學會硬舉,然後平常都不好好練習這些真正所缺乏的能力。</span></div>
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<span style="font-size: large;">身體的動作控制習慣和姿勢都和每天生活作息的習慣有關,如果你太過相信只要每週上一次的教練課,就可以變瘦或是變壯,平常自己卻不練習或是改變生活習慣,這其實是一種隱藏版的不努力。</span></div>
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<span style="font-size: large;">人是一種適應型的生物,需要長期、逐步、穩定的進入強者的生活形態。</span></div>
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<span style="font-size: medium;">文章來源: <a href="http://coachminyen.blogspot.hk/2015/11/blog-post.html" target="_blank">Min yen Strength & Conditioning</a></span></div>
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<span style="font-size: large;">初初接觸健身的您感到困難? 開始練了一段時間又總覺得有所不足,效果比別人慢?</span><br />
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Anonymoushttp://www.blogger.com/profile/02565275964985691981noreply@blogger.com0tag:blogger.com,1999:blog-6975867393958769207.post-39740443677987241502016-06-06T20:03:00.002-07:002016-07-12T22:24:29.130-07:00【健身教學-健身重訓】為了穿衣服好看,就會狂練上半身?千萬不要這樣練!<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTGh5xnDz2k7L0plnKZ_MI_tAzu_9nVxpw4Ngte7DIA6vm9i5ikuM8hbfEyux2_ZzjvDj5bD5a2I21ac_1JF7zB8YDT0A7FicSJw96s2ZRvgOmhXhePw2UyG_0NX5hnoWYJU54f5s_J3U/s1600/train+to+look+good.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="208" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTGh5xnDz2k7L0plnKZ_MI_tAzu_9nVxpw4Ngte7DIA6vm9i5ikuM8hbfEyux2_ZzjvDj5bD5a2I21ac_1JF7zB8YDT0A7FicSJw96s2ZRvgOmhXhePw2UyG_0NX5hnoWYJU54f5s_J3U/s400/train+to+look+good.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;"><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">很多男士可能為了</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">穿衣服好看,</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">就會</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">狂練上半身,</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">就算練</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">臥推都要上中下三個角度去刺激。結果到了下半身訓練只提了一句:</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">要</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">做深蹲。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">我想說的是:</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><b><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">千萬不要這麼練!</span><span lang="EN-US"><o:p></o:p></span></b></span></div>
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<span style="font-size: large;"><b><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">千萬不要這麼練!</span><span lang="EN-US"><o:p></o:p></span></b></span></div>
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<span style="font-size: large;"><b><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">千萬不要這麼練!</span><span lang="EN-US"><o:p></o:p></span></b></span></div>
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<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><b><u>為什麼?</u></b></span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">大多數人穿衣服撐不起來不是因為上半身沒有肌肉,而是因為體型體態不佳。</span><span lang="EN-US"><o:p></o:p></span></span><br />
<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span></span></div>
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<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">而改變體型體態,最好的方法是從下半身練起。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">雖然聽起來有些矛盾,你看我後面貼的動作分解圖就明白了。</span><span lang="EN-US"><o:p></o:p></span></span><br />
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<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">勾肩搭背</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">陀背彎腰</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">歪頭斜眼,站沒站相坐沒坐相,穿衣服怎麼可能好看</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">呢</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">?</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">想要穿衣服好看,腿直,腰挺,胸和肩</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">都要</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">展開,所謂的風度就是人體展示的儀態。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">同一個人,把肩膀打開,挺胸抬頭</span><span lang="EN-US"><o:p></o:p></span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh56LRjuerk-1OpSiON3O-89jeweYeq6PynD-XwC0Ibfgu8nT6BAsyxsUqlNSPYYLSquxIIhMwI43ZUp353pNTV6M1onsx8wImXkEQGEOk6UDTftkUmu5M4LE3i_hnXki_feA3iusA8TxI/s1600/8141f5b389f266378ccc326cc6bc8dd2_b.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh56LRjuerk-1OpSiON3O-89jeweYeq6PynD-XwC0Ibfgu8nT6BAsyxsUqlNSPYYLSquxIIhMwI43ZUp353pNTV6M1onsx8wImXkEQGEOk6UDTftkUmu5M4LE3i_hnXki_feA3iusA8TxI/s400/8141f5b389f266378ccc326cc6bc8dd2_b.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">是不是瞬間順眼了很多?</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">狂練上半身不注意下半身的鍛煉對改善體型體態有害無益。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">用正確的方法努力鍛煉核心才是正解。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="background-color: white; font-family: "新細明體" , serif;">而且,“健身不練腿,註定要陽痿”。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">這絕對不是一句玩笑話。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">見過太多健身房</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">內很多人</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">進門就</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">來</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">臥推,放下臥推杆就拿起啞鈴練二頭,一週三次每次狂練兩小時,沒事拿著下拉器械狂練上背,拼命追求倒三角</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">的體型</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" style="font-family: "Times New Roman";" target="_blank"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" src="http://www.highfitnesshk.com/images/promote3.jpg" height="91" style="font-size: medium; text-align: center;" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="640" /></a></span></span><br />
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<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">其實為了穿衣服好看去健身也是很</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">積極</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">的想法,畢竟不是所有人都追求大重量或者追求</span><span lang="EN-US">NFL</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">式的</span><span lang="EN-US">functional muscles</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">,但這麼頭重腳輕的</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">健身鍛鍊</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">真的非常非常不健康。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">我曾經也是茫茫舉</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">重初哥</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">中的一員,大學時代就已力量著稱,雖然那會才</span><span lang="EN-US">72kg</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">,但臥推已經能上</span><span lang="EN-US">100kg</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">,肩也能輕鬆推</span><span lang="EN-US">80kg</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">,</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">那時候</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">我</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">也</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">不怎麼重視下半身的訓練。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">後來把肌肉練</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">到</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">之後發現力量增加的</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">其實</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">也不多,還特別容易受傷,每次打完</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">波周</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">身酸痛,膝蓋感覺不好用,速度</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">亦</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">下降了,腰容易疼,肩膀也不靈活。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span lang="EN-US">Healthy and functional</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">的身體才是最好看的身體,為了穿衣服好看用不正確的方式練一個</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">衣</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">架子出來,結果一碰就碎簡直是得不償失啊。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">我們健身</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">除了</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">要練出</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">看起來</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">可以嚇窒</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">人的門面肌肉</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">外</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">,人體的核心肌群才是男人健康的關鍵。臀、腰、背</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">和</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">腿這些部分有很多深層肌群和穩定性肌群。</span><span lang="EN-US"><o:p></o:p></span></span><br />
<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMXPMvvcTBXe4TV00DIqKlupVYbhbCEtrRj5Q5YX_AHHB1E34Kw7BGP7_8mhCPgODWqdNooxrSahUnsazCI75DVozHkYzeRCP4j3EYa8NjfH4hQyMkMYb1WOTDMy4ThDrym37dL-8_ou0/s1600/44136499dc2f8e607bb4e7a53266b593_b.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMXPMvvcTBXe4TV00DIqKlupVYbhbCEtrRj5Q5YX_AHHB1E34Kw7BGP7_8mhCPgODWqdNooxrSahUnsazCI75DVozHkYzeRCP4j3EYa8NjfH4hQyMkMYb1WOTDMy4ThDrym37dL-8_ou0/s400/44136499dc2f8e607bb4e7a53266b593_b.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="368" /></a></div>
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<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">如果你用舉重訓練的方式來鍛煉上半身和手臂,然後用自重去練腿,硬拉這種動作完全連提都不提,你的深層的核心肌群和穩定性肌群完全得不到鍛煉,上肢肌肉由於不協調發展會擠壓深層肌群的發展,長期得不到糾正會造成嚴重的健康問題。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">倒三角是果,而不是因。掌握了正確的訓練方法倒三角是很容易的。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">根據我的觀察,大多數</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">香港</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">男生穿衣服不好看的原因如下:</span><span lang="EN-US"><o:p></o:p></span></span><br />
<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span></span></div>
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<span style="font-size: large;"><span lang="EN-US">1. </span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">體型差:主要是指偏瘦或者偏胖。</span><span lang="EN-US"><o:p></o:p></span></span><br />
<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span></span></div>
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<span style="font-size: large;"><span lang="EN-US">2. </span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">體態差</span><span lang="EN-US">:</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">收</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">胸,駝背,</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">彎</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">腰,屈膝。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">至於大家最關心的肩寬問題,很抱歉的說,基本骨架這東西是天生的,後天改變效果有限。肩部、胸部和背部的肌肉相對發達可以幫助你改善體態,讓原本</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">陀背彎腰</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">的人站姿更合理凸顯肩寬,但絕對緯度這個東西還是看天賦的。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;">下面這張照片很有欺騙性,其實人家瘦的時候肩也不窄,只不過被惡劣的體態和站姿影響肩部沒有完全打開。</span></div>
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<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">健身訓練的黃金動作絕對不是臥推和二頭彎舉。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">推薦訓練項目:</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">深蹲:腿,臀,腰一起練,全身協同發力</span><span lang="EN-US"><o:p></o:p></span></span><br />
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<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span></span></div>
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<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">硬拉:後腰,臀,腿,上背,脊柱側肌肉一起練,全身協同發力</span><span lang="EN-US"><o:p></o:p></span></span><br />
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<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">引體向上:上半身最黃金的動作,背</span><span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">和</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">大小臂一起練</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">雙杠</span><span lang="EN-US">Dips</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">:三頭,下胸,肩一起練,每天一百個先走起</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span></span>
<span style="font-size: large;"><b><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">為什麼推薦這四個動作,因為他們都有兩個個特點</span><span lang="EN-US">:<o:p></o:p></span></b></span></div>
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<!--[if !supportLists]--><span style="font-size: large;"><span lang="EN-US">1.<span style="font-stretch: normal;"> </span></span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">如果你的身體局部有問題,比如力量不足,或者有隱患傷</span></span><br />
<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">病,或者發力方式不對,你可能連一個標準的動作都完成不</span></span><br />
<span style="font-size: large;"><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">了。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span lang="EN-US">2. </span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">這些動作都會強迫你把肩膀後展,挺胸收腹,身體正直,能自然而然的改善體態</span></span><span lang="EN-US"><o:p></o:p></span></div>
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<span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span>
<span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span>
<span lang="ZH-HK" style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">文章</span><span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">來源:<a href="http://www.zhihu.com/question/26072319/answer/102849996" target="_blank">知乎</a></span></div>
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<span style="color: red; font-size: large;"><b>延伸閱讀:</b></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/244-joseph-%E5%A6%82%E4%BD%95%E7%94%A81%E5%B9%B4%E6%B8%9B%E5%8E%BB70%E7%A3%85-%E5%AD%B8%E7%94%9F%E5%88%86%E4%BA%AB%E6%B8%9B%E8%84%82%E5%A2%9E%E8%82%8C%E7%B6%93%E6%AD%B7.html" target="_blank">【客戶健身案例分享】如何用1年減去70磅? 學生Joseph分享減脂增肌經歷</a></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/274-16weekstobuildupmuscle.html" target="_blank">【健身教學 - 學生案例分享】16 星期塑造電影明星的肌肉線條</a></span><br />
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- 教學資源為High Fitness擁有,未經許可不得轉載 -</div>
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<span style="background-color: yellow; font-size: large;"><b><a href="http://www.highfitnesshk.com/index.php/promotion/2015-09-12-15-03-07/item/174-280" target="_blank"><span style="color: #0b5394;">【新生入門健身課程】</span><span style="color: blue;">只須$280即可參加</span></a></b></span></div>
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<span style="font-size: large;">初初接觸健身的您感到困難? 開始練了一段時間又總覺得有所不足,效果比別人慢?</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">請放心,不論是男女健身,新手或老手總會面對不同的健身問題,包括了增肌、消脂、器械使用、</span><span style="font-size: large;">某些局部位置的鍛鍊方法、營養飲食及訓練計劃安排等等。今次High Fitness推出了【新生入門健身課程】,為各位解決以上問題。</span><br />
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Anonymoushttp://www.blogger.com/profile/02565275964985691981noreply@blogger.com0tag:blogger.com,1999:blog-6975867393958769207.post-40121020232335411812016-06-06T02:20:00.003-07:002016-07-12T22:28:45.589-07:00【健身教學-消脂減重】瘦身速成包!狂運動卻瘦不下來?是因為運動效果最好的時間是在...<a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" target="_blank"><img src="http://www.highfitnesshk.com/images/promote3.jpg" height="96" width="640" /></a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzgUujQnX_4sPPHM-3lli7KQLQ3iJlAN621XJfbNF-XSLPhtxm5Q0UQfBAVFyjRf568lkZLJ7XptRbTavNowNlst3cAqlMk9dTbmNoRVcImDz-GW70UNofzat7UANte8PGkcUgLaoWCcA/s1600/losingfatforlazy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="208" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzgUujQnX_4sPPHM-3lli7KQLQ3iJlAN621XJfbNF-XSLPhtxm5Q0UQfBAVFyjRf568lkZLJ7XptRbTavNowNlst3cAqlMk9dTbmNoRVcImDz-GW70UNofzat7UANte8PGkcUgLaoWCcA/s400/losingfatforlazy.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">減肥、減重、減脂一直都是許多人常面對且難以挑戰成功的課題,網路上的減肥文章、為減重開班授課也是五花八門,眼前一堆的瘦身資訊讓人眼花瞭亂,甚至有時候會出現矛盾而模糊了正確觀念。為了避免走鐘的身材再度被拿來玩笑,跟著我了解這「 6 大快速減脂法 」並實際付諸行動!</span></div>
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<span style="font-size: large;"><b>1. 有氧運動持續 30 至 45 分鐘</b></span></div>
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<span style="font-size: large;">日常生活中最常見的有氧運動無非就是步行、快走、慢跑、球類運動,而游泳、舞蹈、韻律操也是近年來越多人追隨的有氧運動。有氧運動的特點在於低強度、有節奏、不中斷和較長的時間維持,相較於快跑、跳遠、舉重等具有爆發性的運動,有氧運動是可以持續 5 分鐘以上的運動!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMO7RPuSgSpmM6fkuB-pT52Bx2YAscWdly2RUBWS5mBjqmtSswTew1_zgPJ0jWC0yG529e31o8oA8hLhLrdxcuKI_P3rqCKuoaTtTLH_HHEhMz24gpgkI239btSXQjfzCHznU0OvJ6mbM/s1600/56a758b798ada.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="227" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMO7RPuSgSpmM6fkuB-pT52Bx2YAscWdly2RUBWS5mBjqmtSswTew1_zgPJ0jWC0yG529e31o8oA8hLhLrdxcuKI_P3rqCKuoaTtTLH_HHEhMz24gpgkI239btSXQjfzCHznU0OvJ6mbM/s400/56a758b798ada.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">當我們在進行有氧運動時,目標心跳保持在最大心跳的 60% 左右並持續 30 分鐘以上,此時脂肪將會被喚起且為人體提供能量,脂肪提供的能量最高紀錄可以高達總消耗量的 85%,進入減肥最佳階段。 而在運動 45 分鐘以後,脂肪的消耗量又會再度降低,因此 E 編也建議大家在減重期間的有氧運動選擇低強度、時間維持在 30 至 45 分鐘,也能再多出 5 分鐘做緩和心跳的運動哦!</span></div>
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<span style="font-size: large;"><b>2. 間隔式練習運動</b></span></div>
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<span style="font-size: large;">間隔式練習運動顧名思義即是將運動分解進行。在 10 到 15 分鐘的中等強度運動後休息 20 至 30 分鐘,雖然休息時心跳將會緩和下來,但身體仍然處於激烈、亢奮的狀態,必須藉由消耗能量才能恢復原狀,繼續維持高脂肪燃燒率。因此,有了兩次「後燃燒」,心臟活動的效果和運動持續 30 分鐘的效果相同,最重要的是消耗了更多脂肪、新陳代謝提到最高點!</span></div>
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<span style="font-size: large;"><b>3. 快而高強度運動</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh18z5kYFI5saaeOir5OBwW62B6OZfuz63PLhZMDNe3QotJRX7kKIiU-YW8BXiqntq6HFlaAyiIJBXFNUK2GWHmetXF_pZw2f7cFU_Q1GQbRffonH04r8M74VdZx-yIIasN6-rNkQlPd7o/s1600/56a758c44f2b7.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh18z5kYFI5saaeOir5OBwW62B6OZfuz63PLhZMDNe3QotJRX7kKIiU-YW8BXiqntq6HFlaAyiIJBXFNUK2GWHmetXF_pZw2f7cFU_Q1GQbRffonH04r8M74VdZx-yIIasN6-rNkQlPd7o/s400/56a758c44f2b7.png" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">雖然這項的鍛鍊時間較短,速度相較之下提高一大截,讓心跳率迅速達標。而心臟在每次收縮後有足夠的時間休息,有效地提高心臟的強度。也在同時因為肌肉有規律的收放,靜脈的血液回流增快,自然能供應心臟本身營養的冠狀動脈擴張,好讓心臟能得到更多營養。</span></div>
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<span style="font-size: large;"><b>4. 負重運動</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx0-xpK4C3bQZN1YmE3bSMrntUSAH-58xi_vZNLzBlO20D2PNhSYJsZXK6kqLLBXhgCCXFLprlfDiYJOHdYjCyjIUW-eu0CrdhO_qGClLZY-rI8R5sQ2DCtGdICA6fxHp5sy_dUPVuEbM/s1600/56a75975125bb.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="217" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx0-xpK4C3bQZN1YmE3bSMrntUSAH-58xi_vZNLzBlO20D2PNhSYJsZXK6kqLLBXhgCCXFLprlfDiYJOHdYjCyjIUW-eu0CrdhO_qGClLZY-rI8R5sQ2DCtGdICA6fxHp5sy_dUPVuEbM/s400/56a75975125bb.png" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">若以快步或慢走的方式在跑步機上進行訓練,可以另舉磅數較低的啞鈴以充分訓練二頭肌、壓肩膀和伸展三頭肌群。若是以 3 磅重的啞鈴為例,可將脂肪燃燒率提高 5% 至 15%。</span></div>
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<span style="font-size: large;"><b>5. 循環進行運動</b></span></div>
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<span style="font-size: large;">每項訓練一個接著一個練習不間斷。上半身和下半身要交替進行,下半身重點放在臀部、腰部和腿部上,因為這些訓練可以消耗更多氧氣,能更有效的增加心跳速度,燃燒更多的卡路里!</span></div>
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<span style="font-size: large;"><b>6. 燃燒脂肪最佳時機</b></span></div>
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<span style="font-size: large;">06:00 至 09:00 :提前起床慢跑 30 分鐘或是選擇適當的下車地點步行至公司。記得運動強度避免過大,以免一天的體力就這樣消耗完。14:00 至 18:00 :如果要加速減重就選擇這時段運動,不但新陳代謝加速,相同的運動量,每個小時消耗的卡路里會大幅提升!</span></div>
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文章來源:<a href="https://www.juksy.com/archives/51166/2" target="_blank">Juksy</a></div>
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<span style="color: red; font-size: large;"><b>延伸閱讀:</b></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/244-joseph-%E5%A6%82%E4%BD%95%E7%94%A81%E5%B9%B4%E6%B8%9B%E5%8E%BB70%E7%A3%85-%E5%AD%B8%E7%94%9F%E5%88%86%E4%BA%AB%E6%B8%9B%E8%84%82%E5%A2%9E%E8%82%8C%E7%B6%93%E6%AD%B7.html" target="_blank">【客戶健身案例分享】如何用1年減去70磅? 學生Joseph分享減脂增肌經歷</a></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/274-16weekstobuildupmuscle.html" target="_blank">【健身教學 - 學生案例分享】16 星期塑造電影明星的肌肉線條</a></span><br />
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- 教學資源為High Fitness擁有,未經許可不得轉載 -</div>
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<span style="font-size: large;">初初接觸健身的您感到困難? 開始練了一段時間又總覺得有所不足,效果比別人慢?</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">請放心,不論是男女健身,新手或老手總會面對不同的健身問題,包括了增肌、消脂、器械使用、</span><span style="font-size: large;">某些局部位置的鍛鍊方法、營養飲食及訓練計劃安排等等。今次High Fitness推出了【新生入門健身課程】,為各位解決以上問題。</span><br />
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Anonymoushttp://www.blogger.com/profile/02565275964985691981noreply@blogger.com0tag:blogger.com,1999:blog-6975867393958769207.post-63485270758525752482016-06-06T02:05:00.002-07:002016-07-12T22:34:09.433-07:00【健身教學-消脂瘦身】腹部脂肪的真相<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRkK8BYGvyxz_bBRuVbU7CCDOqh-mmRUIY5OAAsNdi989pJwMyLn8BMm7HNAF2kGeWqoBodKtprPOYr29OSmNYb5Sak9NWGW9n0j_gGtip5PDWTKY6HxXNw3XKSDWWV_dnacuIM7h_T_Q/s1600/fatofabs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="208" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRkK8BYGvyxz_bBRuVbU7CCDOqh-mmRUIY5OAAsNdi989pJwMyLn8BMm7HNAF2kGeWqoBodKtprPOYr29OSmNYb5Sak9NWGW9n0j_gGtip5PDWTKY6HxXNw3XKSDWWV_dnacuIM7h_T_Q/s400/fatofabs.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" target="_blank"><img border="0" height="96" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnDm36tUNC2gBqRwh7xh4CvhVX3Ml_aeoDpmFUeATOEJMk8k4ExGJy37RDAAf8MyA8mNzws68Pul36PKxzFwW3mfZ8_cN-3a9WmPe0BMhXFUO9L2qhuWPr3Uur1bkGmurejmRlo4_FeKU/s640/promote3.jpg" width="640" /></a></div>
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<span style="font-size: large;">你知道嗎,腹部脂肪不只關乎腰圍大小而已!它也關係著健康,從現在開始,不論你腰圍多大,做一些改變吧!</span></div>
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<span style="font-size: large;">但首先要先做一個澄清,這篇文章不是要造成大家對脂肪的恐慌,因為身體本來就需要脂肪,這篇文章是要大家如何面對脂肪,甚至那些看不到脂肪。</span></div>
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<span style="font-size: large;"><b>脂肪的位置</b></span></div>
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<span style="font-size: large;">我們都一樣,有一些看不到脂肪,通常脂肪分兩種:</span></div>
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<span style="font-size: large;">皮下脂肪:臀部和腹部,這我們比較容易看得到,也比較會去注意它。</span></div>
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<span style="font-size: large;">內藏脂肪:圍繞著內臟(心、肺、消化道、肝等),你看不到,所以比較不會注意。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg13mcV9R1-fAhXeT2pC_b78OAkxk_8_nYXRAoMOFA99ruDZefSGUnliERjmT9eZRPv3qXcs8ZkNWlTNa_ESgfPMthyA2o4lCM5RY6TyArhCMQM7hTxyGA73SjTWBEvpcBZyl_pIwscg4M/s1600/MP900430792.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg13mcV9R1-fAhXeT2pC_b78OAkxk_8_nYXRAoMOFA99ruDZefSGUnliERjmT9eZRPv3qXcs8ZkNWlTNa_ESgfPMthyA2o4lCM5RY6TyArhCMQM7hTxyGA73SjTWBEvpcBZyl_pIwscg4M/s1600/MP900430792.JPG" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" /></a></div>
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<span style="font-size: large;">多數人對看得見的脂肪很在意,對於看不見的內臟脂肪卻不管,但內臟脂肪卻會對健康造成大問題,甚至有些瘦子也有內臟脂肪過多的問題。</span></div>
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<span style="font-size: large;"><b>脂肪像其他器官一樣</b></span></div>
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<span style="font-size: large;">每個人都有內臟脂肪,它不全是壞的,它是內臟必須的保護緩衝墊。太多的內臟脂肪才會產生健康問題,與高血壓、第二型糖尿病、心臟病、癡呆症和某些癌症(包括乳癌與結腸癌)有關。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0HsJ5WN3_3urn2gPL_GTwhj6TqIfiP2f1o39iqowN19vczKg6A_OIr5l1HIpk3IE30ilvIll5G2K3Qh2QNaVNAUXAKqQvEZCGtgXc_c8lRV5Bn8ziSMRlUAtN_R6j_Vvcv9tDYI1RrpY/s1600/d141528.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0HsJ5WN3_3urn2gPL_GTwhj6TqIfiP2f1o39iqowN19vczKg6A_OIr5l1HIpk3IE30ilvIll5G2K3Qh2QNaVNAUXAKqQvEZCGtgXc_c8lRV5Bn8ziSMRlUAtN_R6j_Vvcv9tDYI1RrpY/s400/d141528.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">變胖時,身體把脂肪運送且儲存到臟腑的周圍,如心臟或肝臟。近期出現比較罕見的非酒精性引起的脂肪肝。</span></div>
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<span style="font-size: large;"><b>多少是太多</b></span></div>
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<span style="font-size: large;">必須靠電腦斷層攝影才能精確知道身體有多少脂肪儲存,但有一個比較簡單的方法就是量腰圍,也可以略知內臟脂肪。</span></div>
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<span style="font-size: large;">為了健康,女性最好讓腰圍小於35英吋,男性小於40英吋。</span></div>
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<span style="font-size: large;">通常蘋果型肥胖(腹部脂肪比較多)比西洋梨型肥胖(脂肪儲存於大腿或臀部)更令人擔憂,因為較多的腹部脂肪可是較多內臟脂肪的指標。</span></div>
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<span style="font-size: large;"><b>瘦的人也要注意</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC3Xc9zS7hgbbIKyqNVKyj-sTgtGHDid3ZSd7DM_Ib4gsyjvEkSS5eHG71jGIoEiMs5pLSNf4qMs7HUHu-cc7qbPM8IANHEiv6r5hANTMuxoBFbhY8z8ZJ8yPiV8wKhfec5SebH0IFdz0/s1600/1090009ba55ee5ec5f9.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC3Xc9zS7hgbbIKyqNVKyj-sTgtGHDid3ZSd7DM_Ib4gsyjvEkSS5eHG71jGIoEiMs5pLSNf4qMs7HUHu-cc7qbPM8IANHEiv6r5hANTMuxoBFbhY8z8ZJ8yPiV8wKhfec5SebH0IFdz0/s400/1090009ba55ee5ec5f9.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">有些人即使看起來瘦,卻有很多的內臟脂肪。這可能與基因有關,有些基因傾向於內臟脂肪的儲存。但這也與體能活動有關,內臟脂肪不喜歡你運動,例如,一個英國的研究顯示,內臟脂肪多的瘦子通常透過飲食控制來維持體重,而不是運動。所以不論你是胖還是瘦,運動吧!</span></div>
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<span style="font-size: large;"><b>控制你的腹部脂肪</b></span></div>
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<span style="font-size: large;"><b>-運動-</b></span></div>
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<span style="font-size: large;">強而有力的運動可以消除脂肪,包括內臟脂肪,也可延緩內臟脂肪的生成。多少運動才夠,有個研究說,每週四次,每次半小時強而有力的有氧運動。</span></div>
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<span style="font-size: large;">那什麼叫強而有力的運動?如果你已經準備好,跑步是個選擇,如果你還沒準備好跑步,可利用跑步機在上做快速走路訓練。當然你也可利用飛輪車或健身車或划船機來做強而有力的運動。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiukdf_VnsqpF9BxSmI_3y2Gn1vNXvDplE8FW9FbqTBsqvNfQ6dq9jT0Zh5MfkRhx6S8K0YmjNHU3Y67WeNMFmUJJ1QAOYjN4L2cKt_O1T_h3iBKD6X5sSDUE97JmziaM76QKpBhpKpSYg/s1600/483142144_XS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiukdf_VnsqpF9BxSmI_3y2Gn1vNXvDplE8FW9FbqTBsqvNfQ6dq9jT0Zh5MfkRhx6S8K0YmjNHU3Y67WeNMFmUJJ1QAOYjN4L2cKt_O1T_h3iBKD6X5sSDUE97JmziaM76QKpBhpKpSYg/s400/483142144_XS.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">每週至少3次,每次30分鐘的溫和運動也有幫助,可減慢你延緩內臟脂肪的生成,但如果要燃燒內臟脂肪,運動強度就要增加。</span></div>
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<span style="font-size: large;"><b>不去健身房的運動,像掃落葉、走路、整理花園、與小孩玩足球都是。另外,沒有局部減肥這種事,我們不可能移走特定位置的內臟脂肪。</b></span></div>
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<span style="font-size: large;"><b>-飲食-</b></span></div>
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<span style="font-size: large;"> 沒有任何神奇的飲食可以針對消除腹部脂肪,但是當你體重減輕時,腹部脂肪通常是比較快消除的部位 。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUW0RMkJJpYmQ34C2975f7E25xfM78mlfCtUxyEdHYNMdLqF3quZi_ZiqYVF4W7YuV4yya-Q9liDgIijrMXdZ1izzpGAe-chvwx5Dd1pBEyh1qyblVSegOriKIHTtDanl5OFMJNSq4VNY/s1600/652552736_m.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUW0RMkJJpYmQ34C2975f7E25xfM78mlfCtUxyEdHYNMdLqF3quZi_ZiqYVF4W7YuV4yya-Q9liDgIijrMXdZ1izzpGAe-chvwx5Dd1pBEyh1qyblVSegOriKIHTtDanl5OFMJNSq4VNY/s400/652552736_m.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">高纖飲食也有幫助,有個研究說不用改變你任何飲食的習慣,只是每天增加吃10公克可溶性纖維,比起沒有吃可溶性纖維的,產生比較少的內臟脂肪。10公克可溶性纖維大概就是兩顆小蘋果、一杯碗豆和半杯花豆的量。</span></div>
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<span style="font-size: large;">這個研究也說,即使你不做任何改變,只是把平常吃的麵包改成高纖麵包,也可以維持體重。</span></div>
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<span style="font-size: large;"><b>-睡眠-</b></span></div>
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<span style="font-size: large;">充足的睡眠是有幫助的,有一個研究說每晚睡6-7小時,比每晚睡5小時、小於5小時、8小時、多於8小時,有比較少的內臟脂肪。睡眠不是唯一重要的因素,但是也是有幫助的。</span></div>
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<span style="font-size: large;"><b>-壓力-</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfIffXKNokXIPYqjrWyNDb36VzoVOZM7bY1XXXeTj8L8PjXfB8CxgOa2GYj-BQuxgC8xNlP9o_UlgxS2jl9Kd8VVlhHQroTI0UmI-fMYIrjAY7LBhhhM_IgtwU6kS-MYK4iIJREZ3Lok8/s1600/frustrated-woman-who-is-not-losing-weight-facebook.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="207" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfIffXKNokXIPYqjrWyNDb36VzoVOZM7bY1XXXeTj8L8PjXfB8CxgOa2GYj-BQuxgC8xNlP9o_UlgxS2jl9Kd8VVlhHQroTI0UmI-fMYIrjAY7LBhhhM_IgtwU6kS-MYK4iIJREZ3Lok8/s400/frustrated-woman-who-is-not-losing-weight-facebook.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">有壓力的時後,可能沒辦法對食物做正確的選擇,有些人遇到壓力會亂吃,所以慢性壓力,是個問題。</span></div>
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<span style="font-size: large;">社會支持(包括朋友與家人)、冥想、運動都可以處理壓力問題,或心理諮商也有幫助。</span></div>
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<span style="font-size: large;">你可能說沒有時間去做這些事,那就選擇運動吧,因為運動有立即效果,且,不僅對體重的控制有利,對壓力控制也有幫助。</span></div>
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<span style="font-size: large;"><b>後記</b></span></div>
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<span style="font-size: large;">寫了這麼多篇文章,漸漸發現一件事:「運動可以治百病」!運動可以控制體重、運動可以幫助睡眠、運動可減緩壓力、運動可以幫助血糖控制、運動讓心情娛快、運動可以……………寫了這麼多,還不快去擬訂運動計劃,然後just do it!</span></div>
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<span style="font-size: large;">這篇文章還有一個重點是,內臟脂肪不喜歡你運動,但,你越不運動內臟脂肪會越多,你就更不喜歡運動,所以為了破解這個惡性循環,老話一句,運動吧!</span></div>
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文章來源:<a href="http://nutrinote.blogspot.hk/2013/01/blog-post_9.html" target="_blank">營養共筆</a></div>
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<span style="color: red; font-size: large;"><b>延伸閱讀:</b></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/244-joseph-%E5%A6%82%E4%BD%95%E7%94%A81%E5%B9%B4%E6%B8%9B%E5%8E%BB70%E7%A3%85-%E5%AD%B8%E7%94%9F%E5%88%86%E4%BA%AB%E6%B8%9B%E8%84%82%E5%A2%9E%E8%82%8C%E7%B6%93%E6%AD%B7.html" target="_blank">【客戶健身案例分享】如何用1年減去70磅? 學生Joseph分享減脂增肌經歷</a></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/274-16weekstobuildupmuscle.html" target="_blank">【健身教學 - 學生案例分享】16 星期塑造電影明星的肌肉線條</a></span><br />
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- 教學資源為High Fitness擁有,未經許可不得轉載 -</div>
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<span style="font-size: large;">初初接觸健身的您感到困難? 開始練了一段時間又總覺得有所不足,效果比別人慢?</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">請放心,不論是男女健身,新手或老手總會面對不同的健身問題,包括了增肌、消脂、器械使用、</span><span style="font-size: large;">某些局部位置的鍛鍊方法、營養飲食及訓練計劃安排等等。今次High Fitness推出了【新生入門健身課程】,為各位解決以上問題。</span><br />
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Anonymoushttp://www.blogger.com/profile/02565275964985691981noreply@blogger.com0tag:blogger.com,1999:blog-6975867393958769207.post-79901081903808563162016-06-06T02:04:00.003-07:002016-07-12T22:38:10.703-07:00【健身教學-健身飲食】蛋白質並非都一樣<a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" target="_blank"><img src="http://www.highfitnesshk.com/images/promote3.jpg" height="96" width="640" /></a><br />
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<span style="font-size: large;">蛋白質是我們身體裡細胞、組織身體器官的一部分,也是用來建造肌肉的重要營養來源。因為我們身體裡的蛋白質不斷地被分解和取代,所以人體必須不斷地靠食物來補充蛋白質。食物中的蛋白質在被我們吃下並消化後會變成胺基酸,而這些胺基酸接著就在我們體內合成蛋白質。</span></div>
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<span style="font-size: large;"><b>蛋白質可以在以下的食物中找到:</b></span></div>
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<span style="font-size: large;">肉類: 家禽和魚類</span></div>
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<span style="font-size: large;">豆類(乾豆,豌豆)</span></div>
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<span style="font-size: large;">豆腐</span></div>
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<span style="font-size: large;">蛋</span></div>
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<span style="font-size: large;">堅果和種子</span></div>
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<span style="font-size: large;">牛奶和奶製品</span></div>
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<span style="font-size: large;">穀物、蔬菜、水果(相對於其他來源的蛋白質,只能算是提供少量。)</span></div>
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<span style="font-size: large;">蛋白質是由胺基酸所組成的,使所有類型的蛋白質需要20種不同的胺基酸。有些胺基酸是人體不能製造的,也就是所謂的必需胺基酸,也是我們飲食中至關重要的營養要素。所以在攝取蛋白質的時候,要注意的是該蛋白質來源是否含有必需胺基酸。</span></div>
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<span style="font-size: large;"><b>蛋白質分為兩種-完整蛋白質、不完整蛋白質</b></span></div>
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<span style="font-size: large;">蛋白質來源是否完整取決於其能否提供所有的必需胺基酸。所謂的完整蛋白質就是我們常聽到的優質蛋白質,而這些優質蛋白質往往來自於動物性食物。例如: 肉、禽、魚、奶、蛋、奶酪被認為是完整的蛋白質來源。</span></div>
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<span style="font-size: large;">不完整蛋白質是指其有所含的一個或多個必需胺基酸含量太低,必須透過其他蛋白質來源搭配才能提供人體足夠量的所有必需胺基酸。例如稻米在某些必需胺基酸的含量過低;然而豆類卻是大量含有。同時豆類中含有較少量的其它必需胺基酸,卻可以在水稻中較大量的被發現。透過這兩種食物的搭配剛好能提供人體所需的足量必需胺基酸。</span></div>
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<span style="font-size: large;"><b>蛋白質的價值判定</b></span></div>
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<span style="font-size: large;">所有的蛋白質都一樣嗎? 當然不,蛋白質的價值會因為蛋白質品質的差異而不同。因為你吃了多少蛋白質是一回事,而身體用了多少又是另一回事。所以測量蛋白質品質的第一種方法就是去看該蛋白質來源的生物值Biological Value(BV)。BV簡單的講就是人體的蛋白質利用率。白話一點的算法就是:</span></div>
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<span style="font-size: large;"><b>BV= 身體吸收利用的蛋白質量/ 吃進的蛋白質量 x 100</b></span></div>
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<span style="font-size: large;">例如牛肉的BV是80,代表說你吃進去100g的牛肉蛋白,身體真正能利用到的牛肉蛋白質只有80g,而剩下的20g都變成排泄物去了。講到這相信各位應該不難理解為何要挑選BV高的蛋白質來源了吧。</span></div>
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<span style="font-size: large;">另一個判定蛋白質品質的方法是PCDAAS (protein-digestibility amino acid score 蛋白質消化率胺基酸評分)。PCDAAS方法是基於人體胺基酸的需求來評分。許多衛生官員認為其是遵循的方法。1.00或100%PCDAAS代表質量好。任何低於1的蛋白質都必須與其他蛋白質來源互補,以獲得足夠的胺基酸。小於1.00或100%的蛋白質來源多屬植物性蛋白。</span></div>
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<span style="font-size: large;"><b>各種蛋白質的BV和PCDAAS</b></span></div>
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<span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">乾酪</span><span lang="EN-US"> <o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" valign="top" width="170"><div class="MsoNormal">
<span lang="EN-US">84<o:p></o:p></span></div>
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<span lang="EN-US">1.0<o:p></o:p></span></div>
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<span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">金槍魚</span><span lang="EN-US"> <o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" valign="top" width="170"><div class="MsoNormal">
<span lang="EN-US">83<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" valign="top" width="170"><div class="MsoNormal">
<span lang="EN-US">-<o:p></o:p></span></div>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 205.3pt;" valign="top" width="411"><div class="MsoNormal">
<span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">魚</span><span lang="EN-US"> <o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" valign="top" width="170"><div class="MsoNormal">
<span lang="EN-US">82<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" valign="top" width="170"><div class="MsoNormal">
<span lang="EN-US">-<o:p></o:p></span></div>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 205.3pt;" valign="top" width="411"><div class="MsoNormal">
<span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">牛肉</span><span lang="EN-US"><o:p></o:p></span></div>
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<span lang="EN-US">80<o:p></o:p></span></div>
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<span lang="EN-US">0.9<o:p></o:p></span></div>
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<span lang="EN-US">79<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" valign="top" width="170"><div class="MsoNormal">
<span lang="EN-US">-<o:p></o:p></span></div>
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<span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">黃豆</span><span lang="EN-US"> <o:p></o:p></span></div>
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<span lang="EN-US">74<o:p></o:p></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 3.0cm;" valign="top" width="170"><div class="MsoNormal">
<span lang="EN-US">0.9<o:p></o:p></span></div>
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<span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">酪蛋白</span><span lang="EN-US"> <o:p></o:p></span></div>
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<span lang="EN-US">71<o:p></o:p></span></div>
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<span lang="EN-US">1.0<o:p></o:p></span></div>
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<span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">花生</span><span lang="EN-US"> <o:p></o:p></span></div>
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<span lang="EN-US">68<o:p></o:p></span></div>
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<span lang="EN-US">0.5<o:p></o:p></span></div>
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<span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">酸奶</span><span lang="EN-US"><o:p></o:p></span></div>
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<span lang="EN-US">68<o:p></o:p></span></div>
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<span lang="EN-US">-<o:p></o:p></span></div>
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<span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">麥片</span><span lang="EN-US"> <o:p></o:p></span></div>
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<span lang="EN-US">58<o:p></o:p></span></div>
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<span lang="EN-US">0.6<o:p></o:p></span></div>
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<span style="font-family: "新細明體" , serif; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: 新細明體; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">小麥</span><span lang="EN-US"> <o:p></o:p></span></div>
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<span lang="EN-US">54<o:p></o:p></span></div>
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<span lang="EN-US">0.4<o:p></o:p></span></div>
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<span style="font-size: large;"><b>看到這裡有沒有發現幾件事:</b></span></div>
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<span style="font-size: large;">1. BV酪蛋白71<黃豆74<全蛋100,晚上睡前喝酪蛋白,不如吞個三顆雞蛋。既划算又不會妨礙ZMA的吸收。</span></div>
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<span style="font-size: large;">2. 肉類的BV輸給牛奶和雞蛋,在PCDAAS也同樣是輸。現在可以了解為何阿諾那時期的老派健美選手總是拼命嗑雞蛋和牛奶的原因了吧。</span></div>
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<span style="font-size: large;">3. 濃縮乳清蛋白的BV大於100,更誇張的是分離式乳清蛋白竟然更高達到159,根本就是濃縮乳清蛋白的1.5倍。那是因為分離式乳清裡的蛋白質有些是可以幫助身體成長的蛋白同化激素anabolic protein hormone,以致身體可建造出比攝取量還要多的蛋白質。當然這都要歸功於那些瘋狂的營養科學家。</span></div>
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<span style="font-size: large;"><b>最後</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSnwpo4FEhLWVQ6hLXdAzrocEL1sxxERMkgSUZuvK7zWjan8N7fE2FnrglfQ9XHter3vW_8CPJHIHJf-AeBaLExTfb-joe_zuxU-LTrpLE6ZCfdFwR8cx7S4H_4_Egn0hrabdcWuYdz70/s1600/whey-vs-casein-protein.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSnwpo4FEhLWVQ6hLXdAzrocEL1sxxERMkgSUZuvK7zWjan8N7fE2FnrglfQ9XHter3vW_8CPJHIHJf-AeBaLExTfb-joe_zuxU-LTrpLE6ZCfdFwR8cx7S4H_4_Egn0hrabdcWuYdz70/s1600/whey-vs-casein-protein.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" /></a></div>
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<span style="font-size: large;">吃100g的分離式乳清蛋白,卻可以製造出159g的蛋白,這就是分離式乳清蛋白的威力。講座總是不斷強調在選購乳清時,就是要挑選以分離式乳清為主的乳清產品。因為其效果是濃縮乳清的1.5倍,價格卻不到1.5倍。不要以為濃縮乳清便宜就好,分離式乳清才是真正的高CP值蛋白質來源。</span></div>
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<span style="font-size: medium;">參考文獻: http://www.2buildmusclefast.com/2011/04/biological-value-bv-are-all-protein.html</span></div>
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<span style="font-size: medium;">文章來源: <a href="http://alphasportstraining.blogspot.hk/2016/05/88.html" target="_blank">運動競技頂尖講座</a></span></div>
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<span style="font-size: medium;">Alpha Sport Training告訴你如何透過訓練及飲食來提高運動場上的競技表現。</span></div>
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<span style="font-size: large;">初初接觸健身的您感到困難? 開始練了一段時間又總覺得有所不足,效果比別人慢?</span><br />
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Anonymoushttp://www.blogger.com/profile/02565275964985691981noreply@blogger.com0tag:blogger.com,1999:blog-6975867393958769207.post-37020471161261057162016-06-04T05:33:00.000-07:002016-07-12T22:44:23.011-07:00【健身教學-健身重訓】肌肉痠痛代表訓練有效果?<br />
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<a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html"><img border="0" height="96" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnDm36tUNC2gBqRwh7xh4CvhVX3Ml_aeoDpmFUeATOEJMk8k4ExGJy37RDAAf8MyA8mNzws68Pul36PKxzFwW3mfZ8_cN-3a9WmPe0BMhXFUO9L2qhuWPr3Uur1bkGmurejmRlo4_FeKU/s640/promote3.jpg" width="640" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9yrun66Z8UZcESqeDUiNxs4SW4rIUFnFX4a2So8A3l_-BT-s8iTUaF_CUObH6oGRNqzFOKGAKq-7SfoRY0EGkwBfG6cH8C-fQgGcgmNOnz0bfSfQP_ROXmRbO0y8a2yg1uwgbuRepsgY/s1600/DOMS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9yrun66Z8UZcESqeDUiNxs4SW4rIUFnFX4a2So8A3l_-BT-s8iTUaF_CUObH6oGRNqzFOKGAKq-7SfoRY0EGkwBfG6cH8C-fQgGcgmNOnz0bfSfQP_ROXmRbO0y8a2yg1uwgbuRepsgY/s400/DOMS.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">在Breakingmuscle網站有一篇文章探討了對於延遲性肌肉痠痛的一些文獻回顧,讓我們一起來看看吧。</span></div>
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<span style="font-size: large;"><b>延遲性痠痛是如何發生的?</b></span></div>
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<span style="font-size: large;">目前延遲性肌肉痠痛發生的原因還沒有一個切確的答案。</span></div>
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<span style="font-size: large;">在以前的觀念認為DOMS是乳酸堆積和有毒代謝物造成的,但是這個理論已經被推翻了!</span></div>
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<span style="font-size: large;">Schoenfeld and Contreras提出了一個目前還不是很確定的機制,是由發炎產物對微觀的肌肉損傷內結締組織的敏感性傷害感受器造成影響,而造成疼痛的感覺。他的文章深入的描述有毒的代謝生化產物和不同的神經傳導路徑。但如果你的目的只是要找出DOMS和你運動完後變得更壯之間的關係,我們就不需要討論到這些。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_Y-bCMPpaOYQmP-jb5VR9qhghUNxtprSJad-crhSaY0RTSm8tM1GuQIVegFSXXfOjabOnZwTrtFjIpWYEBJFflpziOGabBdmreCm6_Vre9UVxbzgu4lA866YiwaGixnxro4atxiMJ7nM/s1600/shutterstock_123005701.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="317" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_Y-bCMPpaOYQmP-jb5VR9qhghUNxtprSJad-crhSaY0RTSm8tM1GuQIVegFSXXfOjabOnZwTrtFjIpWYEBJFflpziOGabBdmreCm6_Vre9UVxbzgu4lA866YiwaGixnxro4atxiMJ7nM/s400/shutterstock_123005701.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">總結一下,延遲性肌肉痠痛似乎是由於結締組織發生微創所造成,此外,大多數運動都可以誘發一些延遲性肌肉痠痛,但在離心運動(肌肉拉長或伸展的階段)對於造成延遲性肌肉痠痛的效果特別顯著。</span></div>
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<span style="font-size: large;"><b>延遲性肌肉痠痛就代表能夠建立更多肌肉嗎?</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHqY3wG8012YKphAScZ-DftDozgKq8PGojKpTMaNeajhKUPrH0cBbdkGWZjiqBcu5G8tRYJmjc8cG-JveYIYS6lUygVqQOgbD8i6Vjo1UsGiwtUoO_DcDZQmtfFHpMa7mF_PN9EvqB3bE/s1600/36ea1c0560d2df0ac75814296b39cd21.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHqY3wG8012YKphAScZ-DftDozgKq8PGojKpTMaNeajhKUPrH0cBbdkGWZjiqBcu5G8tRYJmjc8cG-JveYIYS6lUygVqQOgbD8i6Vjo1UsGiwtUoO_DcDZQmtfFHpMa7mF_PN9EvqB3bE/s400/36ea1c0560d2df0ac75814296b39cd21.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">簡單的回答是: No,雖然在一定的程度上他會增加肌肉。</span></div>
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<span style="font-size: large;">Schoenfeld 的文獻提到肌肥大的三個關鍵機制是:</span></div>
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<span style="font-size: large;">1.力學張力 (Mechanical tension)</span></div>
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<span style="font-size: large;">2.代謝壓力 (Metabolic stress)</span></div>
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<span style="font-size: large;">3.肌肉損傷 (Muscle damage)</span></div>
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<span style="font-size: large;">我們對延遲性肌肉酸痛的討論,最感興趣的是第三點"肌肉損傷",因為延遲性肌肉酸痛和運動引起的肌肉損傷之間存在很強的相關性。</span></div>
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<span style="font-size: large;">簡單的解釋:肌肉損傷是一個促進肌肉肥大的因素,但不是一個必要條件「要發生肌肉肥大可以透過 1.力學張力 (Mechanical tension)、2.代謝壓力 (Metabolic stress) 而沒有通過肌肉損傷 (Muscle damage)」。</span></div>
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<span style="font-size: large;">而且過度的肌肉痠痛也可能會適得其反。嚴重的疼痛會降低力量的產生,對接下來的訓練是不利的。</span></div>
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<span style="font-size: large;">你可能會認為訓練後肌肉越疼就能代表肌肉損傷的檢視標準。</span></div>
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<span style="font-size: large;">但Schoenfeld and Contreras 表示儘管延遲性肌肉酸痛可以提供發生了某種程度的破壞肌肉組織的跡象,但它不能被用來作為一項明確的肌肉損傷標準。</span></div>
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<span style="font-size: large;">所以你不需要依賴使用在一堂訓練課後身體的肌肉痠痛做為增強肌肉質量的準確指標。</span></div>
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References:</div>
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1. Brad J. Schoenfeld and Bret Contreras, “Is Postexercise Muscle Soreness a Valid Indicator of Muscular Adaptations?” Strength and Conditioning Journal, vol. 35 No. 5 pp. 16-21 (2013)</div>
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2. Brad J. Schoenfeld “The Mechanisms for Muscle Hypertrophy, and Their Application to Resistance Training”Journal of Strength and Conditioning Research, vol. 24(10) (2010)</div>
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資料來源:<a href="http://coachminyen.blogspot.hk/2014/05/doms.html" target="_blank">Min yen Strength & Conditioning</a></div>
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本文作者: 江旻諺/<a href="https://www.facebook.com/CoachChiangMinyen" target="_blank">FB粉絲頁</a></div>
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NSCA Certified Strength and Conditioning Specialist (CSCS)</div>
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肌力與體能訓練專家</div>
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Anonymoushttp://www.blogger.com/profile/02565275964985691981noreply@blogger.com0tag:blogger.com,1999:blog-6975867393958769207.post-57974087381074727402016-06-02T23:48:00.000-07:002016-07-12T22:49:56.349-07:00【健身教學-健身重訓的意義】10個理由讓你知道重量訓練的好處<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdxdLHhAYCXGf9lWeUwQN5reU09AufTV1X6UuRGJek0WwoISr3gtSmBoVX4GDO9E39DvNb4LYQuQElMf_1FUjvgGvQCBO33HT6bu-ekezOs5eDCTyy9-NOM0E-0L82vDKq_rCmkpdJ-ME/s1600/13351130_10153851668978547_1100331595_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdxdLHhAYCXGf9lWeUwQN5reU09AufTV1X6UuRGJek0WwoISr3gtSmBoVX4GDO9E39DvNb4LYQuQElMf_1FUjvgGvQCBO33HT6bu-ekezOs5eDCTyy9-NOM0E-0L82vDKq_rCmkpdJ-ME/s400/13351130_10153851668978547_1100331595_o.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">親愛的鬥士,我</span><span style="font-size: large;">還是收到“我不敢重量訓練,我害怕變金剛芭比”這樣的理由跟信件,</span><span style="font-size: large;">老天爺~重量訓練最棒的好處不是只有雕塑苗條性感的身材,</span><span style="font-size: large;">更是有許多你要知道的好處,讓我來一個個為你說明。</span><span style="font-size: large;">重量訓練的好處真的沒有這麼膚淺而已!!</span></div>
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<span style="font-size: large;"><b>第一:你至少可以擺脫 40%的脂肪</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxBi0ufiiwa4SDHGk9ZixCSOUA-1cZAGxhXC3IsMLE2To1MQk7VVFjjFXjlyNGiF57YiqOjIZsfvn8C6ehjE6wt-Z66dxpFeEu5DpW-LrkuQL9BEX0YIxDIlIx9lsPMpHOQcJNrnlkp9M/s1600/Corbis-EV402-050-200x300.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxBi0ufiiwa4SDHGk9ZixCSOUA-1cZAGxhXC3IsMLE2To1MQk7VVFjjFXjlyNGiF57YiqOjIZsfvn8C6ehjE6wt-Z66dxpFeEu5DpW-LrkuQL9BEX0YIxDIlIx9lsPMpHOQcJNrnlkp9M/s400/Corbis-EV402-050-200x300.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="266" /></a></div>
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<span style="font-size: large;">如果你認為做有氧運動是你減肥的關鍵,那我告訴你,</span><span style="font-size: large;">當你做重量訓練的時候,你會在不知不覺的,讓你的體脂越來越低,</span></div>
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<span style="font-size: large;">而且身形越來越好看,還會不知不覺地擁有了迷人的曲線跟六塊腹肌,</span><span style="font-size: large;">你不要六塊腹肌沒關係,馬甲線總可以吧!</span></div>
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<span style="font-size: large;">光只做有氧運動是不會有你要的曲線的,經過網路收尋那些減肥成功的性感淺力股,</span><span style="font-size: large;">75%以上都是經過重量訓練鍛鍊肌肉來達到完美的身形。</span></div>
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<span style="font-size: large;"><b>第二:你的衣服可以使你看起來更合身</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_IFkZ8ly-e08FCzCOXEv3SNraHzFi1RKUcx-YXntifDV6bxGZQcK_DD1YsqnwDIdF5ki-avwZroJe-MSnxfMNTUNb0FKIoQ4RAkXzj1rriLXFp6WbVw7Ek23_ZFVaBr_-GFdOW8RxLQs/s1600/BFFast1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="347" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_IFkZ8ly-e08FCzCOXEv3SNraHzFi1RKUcx-YXntifDV6bxGZQcK_DD1YsqnwDIdF5ki-avwZroJe-MSnxfMNTUNb0FKIoQ4RAkXzj1rriLXFp6WbVw7Ek23_ZFVaBr_-GFdOW8RxLQs/s400/BFFast1.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">大部份介於 30~50歲的女性,即便他們減少了五公斤左右,</span></div>
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<span style="font-size: large;">在外觀還是看不出來,似乎衣服還是沒有多大的改變。</span></div>
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<span style="font-size: large;">但是老實說,那些默默在重量訓練中頂著啞鈴嘶吼的女孩,</span></div>
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<span style="font-size: large;">都不知不覺地讓衣服一直持續地變寬鬆,而要更小號的衣服尺寸,</span><span style="font-size: large;">雖然體重機上的數字沒改變,但是卻明顯的讓他們荷包上緊縮,</span><span style="font-size: large;">因為他們要換更小size的緊身衣了。</span></div>
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<span style="font-size: large;"><b>第三:你將會燃燒更多的卡路里</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixwXvZVYOQClwoNgcZlDUlNFCz8PM4L0969Cx6g_GfqSmtfz5lvd9-dTa6sBS19qShuFZfyeHiALgGtkCsK7RZhy4P7s0538UIn5LoYZfeUKC_hsTDub278fEXH844sJbKTaLZSiexqfY/s1600/483142144_XS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixwXvZVYOQClwoNgcZlDUlNFCz8PM4L0969Cx6g_GfqSmtfz5lvd9-dTa6sBS19qShuFZfyeHiALgGtkCsK7RZhy4P7s0538UIn5LoYZfeUKC_hsTDub278fEXH844sJbKTaLZSiexqfY/s400/483142144_XS.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">事實證明,有氧運動燃燒脂肪的時間是有限的,但是如果你做了重量訓練,</span><span style="font-size: large;">他可以燃燒脂肪的時間居然能長達 48個小時,持續的作用,增加你的肌肉質量,</span><span style="font-size: large;">加快你代謝脂肪的速度。</span></div>
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<span style="font-size: large;">有研究指出,做七八個重量訓練動作,比做一小時有氧運動燃脂的脂肪還要多燃燒200~300卡。</span></div>
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<span style="font-size: large;"><b>第四:你的壓力會減少</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0lGjFO1-NRyDMRFasW7xYn8eppTzsUEOzUXcrHmOnK93So7pfzBUf41qKuoBSBfxAv2ml2Q4uZk50lsEH6R7iBi5CAgoS20nTXTIlJBM3FR79vTICAC8BlJd1Er1-GYjLqraiBM4s55M/s1600/n-NARCISSISM-628x314.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0lGjFO1-NRyDMRFasW7xYn8eppTzsUEOzUXcrHmOnK93So7pfzBUf41qKuoBSBfxAv2ml2Q4uZk50lsEH6R7iBi5CAgoS20nTXTIlJBM3FR79vTICAC8BlJd1Er1-GYjLqraiBM4s55M/s400/n-NARCISSISM-628x314.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">重量訓練會增加你的腦內啡,當你在訓練的當下,壓力的釋放會變得更容易些,</span><span style="font-size: large;">許多人包含我,在重訓當下,都可以把不愉快的事情暫時拋開,專注的去做我的訓練,</span><span style="font-size: large;">讓我的情緒得到控制,而不至於失控。</span></div>
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<span style="font-size: large;"><b>第五:你會變得更幸福快樂</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbuTj6xTxFWO1JxSr9ToSlH6QFNFiov3OIdCVU_EsCgapnMYvUbi2LNOQBtbvoNT9t15vmt-D2FIon4K7hOEhnmIvtBjXWs4OPQk4eEUKMGPrblNn41je2c64UkEPF04VpKpzkYP9Ftsk/s1600/Happy-and-Present.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbuTj6xTxFWO1JxSr9ToSlH6QFNFiov3OIdCVU_EsCgapnMYvUbi2LNOQBtbvoNT9t15vmt-D2FIon4K7hOEhnmIvtBjXWs4OPQk4eEUKMGPrblNn41je2c64UkEPF04VpKpzkYP9Ftsk/s400/Happy-and-Present.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">身材漸漸變好了,壓力也得到了釋放,不再為了肥胖而煩惱,不再為了工作壓力而苦惱,</span><span style="font-size: large;">重訓後的腦內啡也會讓你心情愉悅,更讓你擺脫了可能因為現在社會環境下的憂鬱症狀。</span></div>
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<a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" style="text-align: center;" target="_blank"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" height="91" src="https://www.highfitnesshk.com/images/promote3.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="640" /></a></div>
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<span style="font-size: large;"><b>第六:你會有強壯的骨頭</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMu48DNHUkUBYk-I3_L3cxC7dCDrT4AYYWY80epIOGcrAYjwMU0LZYjVc3HbAVTtmG0tP1doOPaLjO8zFJvf9oFGWyMP5_06t_FpfVqFKSrZYf0gET9rA2HKorUpXCpJ3bnjI2KsVb3FU/s1600/%25E4%25B8%258B%25E8%25BC%2589.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMu48DNHUkUBYk-I3_L3cxC7dCDrT4AYYWY80epIOGcrAYjwMU0LZYjVc3HbAVTtmG0tP1doOPaLjO8zFJvf9oFGWyMP5_06t_FpfVqFKSrZYf0gET9rA2HKorUpXCpJ3bnjI2KsVb3FU/s400/%25E4%25B8%258B%25E8%25BC%2589.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">隨著年紀的增長,鈣質會越來越流失,甚至需要補充許多鈣質的營養聖品來顧好自己的骨質,</span><span style="font-size: large;">但是重量訓練卻可以因為你鍛鍊肌肉而保護你的骨頭,更可以強化你的骨頭喔。</span></div>
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<span style="font-size: large;"><b>第七:你的心臟會更強壯健康</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwGYni1wrDH-oaPGnoQmXb_RALTkw6FRywtyFnrbfpBvU7BGCQJAO0TK045pkxG3ytv69jwxCKiP2ipOAm9O6oXqCsBjIBpzMjb0YUQKa9u068BQv7-PFKMkN6VccgfZcbHXx-DYnUVyc/s1600/heart-health_1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="229" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwGYni1wrDH-oaPGnoQmXb_RALTkw6FRywtyFnrbfpBvU7BGCQJAO0TK045pkxG3ytv69jwxCKiP2ipOAm9O6oXqCsBjIBpzMjb0YUQKa9u068BQv7-PFKMkN6VccgfZcbHXx-DYnUVyc/s320/heart-health_1.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="320" /></a></div>
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<span style="font-size: large;">密西根大學研究發現,一個人平均重量訓練一週兩天,有效的增強心臟功能,</span><span style="font-size: large;">還能降低中風機率跟減低高血壓的風險。</span></div>
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<span style="font-size: large;"><b>第八:讓你的工作更有效率</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpu4kCKZk2hcCqtKWLuOOAELX6Q81o96ULfHMDTTdCcDjKgEZaA71-fQjgYTfw3B34F4NXy3GAAixJBiQTey_KN_fcP4pZjXpMcu7N6cN3eIKD184nvuZqxst0aVuhmXJjH2hwUHScrxk/s1600/a74250c5-a422-4696-a035-33044c1c8dab.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpu4kCKZk2hcCqtKWLuOOAELX6Q81o96ULfHMDTTdCcDjKgEZaA71-fQjgYTfw3B34F4NXy3GAAixJBiQTey_KN_fcP4pZjXpMcu7N6cN3eIKD184nvuZqxst0aVuhmXJjH2hwUHScrxk/s400/a74250c5-a422-4696-a035-33044c1c8dab.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">你會因為有良好的精神上班,更因為有美好的氣色,還有靈活運動的頭腦,</span><span style="font-size: large;">使你在工作表現上更出色。莎莉有許多在高科技產業的從業人員表示,</span><span style="font-size: large;">下班健身後,會讓隔天上班的頭腦更加有效率,也讓心情更愉悅。</span></div>
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<span style="font-size: large;"><b>第九:你會更長壽</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFSIxO6xHp3VRyt12BGUrE2dO5OPuqk9oTk0fZ_WAtu3nKzCmGr8irDNrtX3fDXPgheGaUwgH0KWw06WxVVG6OxIYwvRe7-sM7yh5oMv4maQxXogXPFVTu_uvD8cb74X0F5JcDstIKMe0/s1600/live-longer.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFSIxO6xHp3VRyt12BGUrE2dO5OPuqk9oTk0fZ_WAtu3nKzCmGr8irDNrtX3fDXPgheGaUwgH0KWw06WxVVG6OxIYwvRe7-sM7yh5oMv4maQxXogXPFVTu_uvD8cb74X0F5JcDstIKMe0/s400/live-longer.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">美國研究報告指出,肌肉量的增加,可以提高身體個細胞的存活率,</span><span style="font-size: large;">肌肉發達的人比不運動的人還要長壽跟健康。</span></div>
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<span style="font-size: large;"><b>第十:你會更聰明</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKtP9tlPQ-X68Q9WWKuqa0hIzxQNGNZlmFj4U7Qfj04nKlVuZKQ3PasD4Nv4CxVwaRwSS1AhwCIdMy7qmZdm-g6LjKTQjqtdLWFgo8g1UZIhyaslXQRB_Po0r6Pq1vBjHBINcGUOVyibM/s1600/get-smart.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKtP9tlPQ-X68Q9WWKuqa0hIzxQNGNZlmFj4U7Qfj04nKlVuZKQ3PasD4Nv4CxVwaRwSS1AhwCIdMy7qmZdm-g6LjKTQjqtdLWFgo8g1UZIhyaslXQRB_Po0r6Pq1vBjHBINcGUOVyibM/s400/get-smart.png" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">你的肌肉會加強你的腦細胞活化,讓你減少老人癡呆的風險,</span></div>
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<span style="font-size: large;">還能提升你的專注力跟記憶力,更能提升你的注意力,</span></div>
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<span style="font-size: large;">你的腦部活動率提高,更讓你變得聰明。</span></div>
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資料來源:<a href="http://poseidonsally.pixnet.net/blog/post/314028840-10%E5%80%8B%E7%90%86%E7%94%B1%E8%AE%93%E5%A6%B3%E7%9F%A5%E9%81%93%E9%87%8D%E9%87%8F%E8%A8%93%E7%B7%B4%E7%9A%84%E5%A5%BD%E8%99%95" target="_blank">健身狂莎莉Sally Chen</a></div>
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<span style="color: red; font-size: large;"><b>延伸閱讀:</b></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/244-joseph-%E5%A6%82%E4%BD%95%E7%94%A81%E5%B9%B4%E6%B8%9B%E5%8E%BB70%E7%A3%85-%E5%AD%B8%E7%94%9F%E5%88%86%E4%BA%AB%E6%B8%9B%E8%84%82%E5%A2%9E%E8%82%8C%E7%B6%93%E6%AD%B7.html" target="_blank">【客戶健身案例分享】如何用1年減去70磅? 學生Joseph分享減脂增肌經歷</a></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/274-16weekstobuildupmuscle.html" target="_blank">【健身教學 - 學生案例分享】16 星期塑造電影明星的肌肉線條</a></span><br />
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- 教學資源為High Fitness擁有,未經許可不得轉載 -</div>
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<span style="background-color: yellow; font-size: large;"><b><a href="http://www.highfitnesshk.com/index.php/promotion/2015-09-12-15-03-07/item/174-280" target="_blank"><span style="color: #0b5394;">【新生入門健身課程】</span><span style="color: blue;">只須$280即可參加</span></a></b></span></div>
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<span style="font-size: large;">初初接觸健身的您感到困難? 開始練了一段時間又總覺得有所不足,效果比別人慢?</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">請放心,不論是男女健身,新手或老手總會面對不同的健身問題,包括了增肌、消脂、器械使用、</span><span style="font-size: large;">某些局部位置的鍛鍊方法、營養飲食及訓練計劃安排等等。今次High Fitness推出了【新生入門健身課程】,為各位解決以上問題。</span><br />
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Anonymoushttp://www.blogger.com/profile/02565275964985691981noreply@blogger.com0tag:blogger.com,1999:blog-6975867393958769207.post-16907283834658440342016-06-02T23:47:00.000-07:002016-07-12T22:53:14.011-07:00【健身教學-尋找腹肌】腹肌在廚房練出來!外食族怎麼辦?<br />
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<a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" target="_blank"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" height="91" src="https://www.highfitnesshk.com/images/promote3.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="640" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNgyRElE3YKYsbT71jpRhLnW0s8c5TskGK7kUfs3fs7WbHY9XnLGej4viBijcp3c9olnsOIhPYrvCcTZ0G69ADWCVW6AhvABTMImH4P1woyQkYgWwsdIcxJX87LITrjv6lH1sHyqJXSjA/s1600/abs+are+made+in+the+kitchen.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNgyRElE3YKYsbT71jpRhLnW0s8c5TskGK7kUfs3fs7WbHY9XnLGej4viBijcp3c9olnsOIhPYrvCcTZ0G69ADWCVW6AhvABTMImH4P1woyQkYgWwsdIcxJX87LITrjv6lH1sHyqJXSjA/s400/abs+are+made+in+the+kitchen.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">外食沒關係,重點在營養是否均衡。當選擇的食物營養不均衡,只是白白把熱量扣打浪費掉,增加體脂肪卻對身體沒助益。</span></div>
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<span style="font-size: large;">我發現,許多人瘦不下來的主因,不見得是因為「動得少」,而是「沒吃好」。當攝取的熱量超過身體需要,會變成脂肪堆積在體內;當選擇的食物營養不均衡,只是白白把熱量扣打浪費掉,增加體脂肪卻對身體沒助益。如果你想早點擁有好身材,請立刻開始進行飲食調整。</span></div>
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<span style="font-size: large;"><b>「我吃得很清淡, 為什麼還是沒有瘦?」</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLNGKRQrM8aXAm8QCsbzFjaIYsS0m5n4IoHZItzaxgT6qZ4Dk7MyfT5RtCEeKBP0eIvxmVVON6BXgIU2k5jJCJ8UfUTlt2JvlJUZuSJshr9ue0u6kM3nA4R3NlKDeS1_pOffJAq14nDes/s1600/577637_10150773131445668_549820667_9837846_302379167_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLNGKRQrM8aXAm8QCsbzFjaIYsS0m5n4IoHZItzaxgT6qZ4Dk7MyfT5RtCEeKBP0eIvxmVVON6BXgIU2k5jJCJ8UfUTlt2JvlJUZuSJshr9ue0u6kM3nA4R3NlKDeS1_pOffJAq14nDes/s400/577637_10150773131445668_549820667_9837846_302379167_n.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;"><b>「外食族就是很難選食物, 怎麼變瘦?」</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA4K9icXDc93_lmtx9nHodD-LvqXTDvx1L3-sq4EE8hy91kyyCHuiO00gC3ueYmik-mxH0LflEmYsaUsP7yZEdV-xu6eihIChLRhCgmUtzFgduNk4rv81nyDM_utM-hJ7VtIlxa1Mrnr8/s1600/Thought-eating-out-had-to-be-unhealthy-450x270.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA4K9icXDc93_lmtx9nHodD-LvqXTDvx1L3-sq4EE8hy91kyyCHuiO00gC3ueYmik-mxH0LflEmYsaUsP7yZEdV-xu6eihIChLRhCgmUtzFgduNk4rv81nyDM_utM-hJ7VtIlxa1Mrnr8/s400/Thought-eating-out-had-to-be-unhealthy-450x270.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">瘦身、降體脂要有效,80%來自飲食控制。但到底什麼是「適當的飲食控制」?為什麼很多人,自認為每天控制飲食到兩眼昏花,卻絲毫不見體型上的改變?</span></div>
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<span style="font-size: large;"><b><u>吃得清淡不代表可以降體脂!</u></b></span></div>
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<span style="font-size: large;">飲食控制上,吃得太light,其實是大地雷!為什麼這麼說?大家可從此位學員的飲食中窺知一二:</span></div>
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<span style="font-size: large;">【學員小黛】</span></div>
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<span style="font-size: large;">飲食上,我不吃油炸物、不喝酒、不喝甜飲及甜點,三餐正常,除了三餐就沒再吃別的東西,晚餐以清淡為主;運動方面,我一週至少運動4次,運動類型是滑步機30~40分鐘,一週有2次的肌力訓練,持續了40天,但體重都沒變化?!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBYAsq5ZZM7h9G4k0c1jQxSh9VCkCfeRRRRTpMszZb721s-UWzxbTMqJBqpdUq0xBI8LlAxKdm8WrE-PGMDIi8AUIipgn6IIJeF5ms2RnLIR_vcqXir59KT-71CtbfuYS3o_t8H0okLPQ/s1600/1511075639xyorh.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBYAsq5ZZM7h9G4k0c1jQxSh9VCkCfeRRRRTpMszZb721s-UWzxbTMqJBqpdUq0xBI8LlAxKdm8WrE-PGMDIi8AUIipgn6IIJeF5ms2RnLIR_vcqXir59KT-71CtbfuYS3o_t8H0okLPQ/s400/1511075639xyorh.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">餐飲範例:</span></div>
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<span style="font-size: large;">• 早餐→鮪魚蛋土司不加沙拉醬</span></div>
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<span style="font-size: large;">• 中餐→湯冬粉</span></div>
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<span style="font-size: large;">• 晚餐→燙地瓜葉加少許鹽巴、1顆蘋果</span></div>
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<span style="font-size: large;"><b>哪裡出了錯?</b></span></div>
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<span style="font-size: large;">小黛的運動量無法從字面上判斷是否足夠,因為天數看似足夠,但實際的「運動強度」不見得夠。通常滑步機會讓心肺運動做起來較輕鬆,所以有可能30~40分鐘的運動中,強度是不夠的。做這類心肺運動時,可從兩種方式判斷強度是否足夠:「融合快慢的間歇運動模式」,或「運動時喘的程度,是達到無法好好說完一句話的」。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoazZ_GckLezuS1odvAl_NlJsO6MFh1o2Ya6pmLne23eY24WWGRdOzxY9ANxwdYXDNhZu8YoqZ33AirsZkBQkycKG2RqNSupiYZELjXb1qc_FmGaVZF-fKpJ3BSxpetPJjaiGUfrlNbsc/s1600/521c1c1d9be9d71bff3237f531c930db.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoazZ_GckLezuS1odvAl_NlJsO6MFh1o2Ya6pmLne23eY24WWGRdOzxY9ANxwdYXDNhZu8YoqZ33AirsZkBQkycKG2RqNSupiYZELjXb1qc_FmGaVZF-fKpJ3BSxpetPJjaiGUfrlNbsc/s400/521c1c1d9be9d71bff3237f531c930db.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">但這個案例中,飲食不當絕對是體脂無法下降的原因。一般女生的基礎代謝,會落在1200大卡(當然特別嬌小或特別高大的女孩不見得落在這個數值),以小黛的飲食來看,一整天的熱量沒有達到1200大卡的最低下限,如此一來,身體沒有攝取到「維持生命所需求的熱量」,便會開啟防護機制,讓整體代謝變慢,基礎代謝下降,以維持生命需求。也就是說,雖然你吃得很少,但身體代謝也跟著變慢了,日後攝取進來的熱量更容易變成脂肪堆積於體內,因為身體很怕沒能量使用會死亡。</span></div>
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<span style="font-size: large;">另外,小黛的飲食,基本營養都沒有攝取到:早餐有澱粉、蛋白質,但是缺少蔬果;午餐沒有蛋白質、蔬菜,更缺少脂肪,冬粉也不是良好的營養來源,因為一般米飯麵條中還是含有蛋白質與其他營養,但冬粉純粹是澱粉,很容易被消化,更容易餓;晚餐,蘋果可算是碳水化合物來源,但仍缺少蛋白質與脂肪,熱量不足,算不上是正餐。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVEB8ZXzKDcFXb-D0C9ySveRLn8PMY1RaKP49H36MZ3J1D6FFFCN_RyASI74DbOOUOGHP-YSIaN6___gTrwnIF6d5rd2cPxG1gZGV4mXpnVpKmGaAA8Vl2bTxbSKxyMVEq8IstHNCSEGE/s1600/images.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="272" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVEB8ZXzKDcFXb-D0C9ySveRLn8PMY1RaKP49H36MZ3J1D6FFFCN_RyASI74DbOOUOGHP-YSIaN6___gTrwnIF6d5rd2cPxG1gZGV4mXpnVpKmGaAA8Vl2bTxbSKxyMVEq8IstHNCSEGE/s400/images.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">小黛有大量運動,卻沒有充足熱量來提供身體進行運作,沒有完善的營養讓身體修補,鍛鍊肌力也是做白工,因為肌肉養成需要蛋白質,肌肉肝糖的補充需要碳水化合物,但這些養分通通都沒有!</span></div>
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<span style="font-size: large;"><b>如何做到「適當、有效的飲食控制」?</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVV0NWCHYsyQ55ETguCrRZTymPn0d9czA10IERpaCjP08jbBHpKpr9aT5VSqPxcr9CpelljodbPDZv2Tr0Wz_ua4nMR-BECgX-n88guDI5vL62WmjFpzVhg-jyLp6JwUJHBD6YLFF5IUQ/s1600/cholesterol_controlling_foods.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="168" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVV0NWCHYsyQ55ETguCrRZTymPn0d9czA10IERpaCjP08jbBHpKpr9aT5VSqPxcr9CpelljodbPDZv2Tr0Wz_ua4nMR-BECgX-n88guDI5vL62WmjFpzVhg-jyLp6JwUJHBD6YLFF5IUQ/s400/cholesterol_controlling_foods.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;"><b><u>三餐必須包含碳水化合物、脂肪、蛋白質</u></b></span></div>
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<span style="font-size: large;">每餐必須有均衡營養提供給身體,一般來說,一整天的營養攝取量為:</span></div>
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<span style="font-size: large;">• 蛋白質攝取為每公斤體重0.8~1.7公克,一個50公斤的女孩,一天至少要吃進40克蛋白質,一餐至少吃進13克。</span></div>
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<span style="font-size: large;">• 脂肪一天可以吃進30克。</span></div>
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<span style="font-size: large;">• 碳水化合物(包含澱粉),每公斤體重6∼10公克。一個50公斤的女孩,一天至少要吃進300克碳水化合物,換算一餐至少要有100克碳水化合物。</span></div>
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<span style="font-size: large;"></span><a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" style="text-align: center;" target="_blank"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" height="91" src="https://www.highfitnesshk.com/images/promote3.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="640" /></a></div>
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<span style="font-size: large;"><b>「食物量」與「熱量」,你分得清楚嗎?</b></span></div>
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<span style="font-size: large;">吃得少,不代表熱量攝取的少。你的三餐,必須平均分配熱量。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-3cFFMs-HVy0ybi1bZ8Z4SOx3pBZl20tLF5zL5oZ9Z74Ngh13AlhFESiPQV8SxpTeEBAUdObHA5x1fG8zX8Qbc9wES-MwU6XpBm9bC7X1Omkyp-5Uf6hS8DFWzndQUwXZbmyc0wLFUeU/s1600/27141933301_535e73c066_b.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="392" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-3cFFMs-HVy0ybi1bZ8Z4SOx3pBZl20tLF5zL5oZ9Z74Ngh13AlhFESiPQV8SxpTeEBAUdObHA5x1fG8zX8Qbc9wES-MwU6XpBm9bC7X1Omkyp-5Uf6hS8DFWzndQUwXZbmyc0wLFUeU/s400/27141933301_535e73c066_b.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">沒有運動時,至少要吃到基礎代謝熱量;有運動時,就必須多攝取含有多量營養素(正常生長時身體大量需要的營養)的食物進來,要依照你的運動強度去調整飲食。記得,不要某餐吃很少,某餐又突然大吃。必須定時定量給身體熱量營養,才會養成它代謝良好的基底。</span></div>
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<span style="font-size: large;">女性平均來說,一天1600大卡已經很足夠,因為女性的基礎代謝率通常落在1200大卡左右(當然會因人而異,這只是取平均,能測量自身的基礎代謝當然最準確),當你把1600大卡拆成三餐,一餐頂多攝取500多大卡,但以一般人的飲食習慣來看,其所攝取的卡路里早遠遠超過身體所需。有的人正餐吃得不多,甜食倒是沒少,我們可以參考以下兩種食物:</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSs0-edyfC3PQvNQ7qU6eBpi9bLjKHe52QesOYIsGRVh4s3IRhgAfbjDuY-xxOaHUAfjl_OUvTha0DSDna0H-SkKEpSxc4qX2WLsg4wAomOwKsjST6tnqKOXi5LpsvknsTjjHXbpiTyO8/s1600/protein-carbs-fats.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSs0-edyfC3PQvNQ7qU6eBpi9bLjKHe52QesOYIsGRVh4s3IRhgAfbjDuY-xxOaHUAfjl_OUvTha0DSDna0H-SkKEpSxc4qX2WLsg4wAomOwKsjST6tnqKOXi5LpsvknsTjjHXbpiTyO8/s400/protein-carbs-fats.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">以同樣的卡路里來看,甜甜圈與雞肉能夠帶給身體的營養素,差距甚大。脂肪、碳水化合物、蛋白質,都是人體必需的多量營養素。脂肪的攝取,一天總量30克已足夠,甜食往往帶來過量的脂肪攝取,更不用細論甜食的脂肪通常是飽和脂肪酸或反式脂肪(容易造成心血管疾病)。</span></div>
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<span style="font-size: large;">碳水化合物不能不吃,澱粉就是碳水化合物。但過多的碳水化合物,若又是精緻加工食品,高GI(升糖指數)導致血糖上升快速,影響胰島素分泌,是造成第二型糖尿病的兇手。務必戒掉甜食,認為甜點可以安慰人心,只是一種抗拒變健康、變瘦的藉口。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdMSpNCJS4YsCh1FWcLgcDsZaGIcIg_FDM429oRiEePAu4LYt-KQ3WSpHk2eXdDgGxu1cUIPYNFz0gn5HkSfEsM2rsby6aqGbcqTiGHcnVzaWUKV2vhuhW1P705yf0kC20689ITFC_9go/s1600/carbs-unhealthy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdMSpNCJS4YsCh1FWcLgcDsZaGIcIg_FDM429oRiEePAu4LYt-KQ3WSpHk2eXdDgGxu1cUIPYNFz0gn5HkSfEsM2rsby6aqGbcqTiGHcnVzaWUKV2vhuhW1P705yf0kC20689ITFC_9go/s400/carbs-unhealthy.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">這三大類營養素只要攝取過量,超過身體需要,都會變成脂肪囤積在身上。一個人一天的蛋白質需要量在50公克上下,碳水化合物在350公克上下,請務必在平均三餐分配該吃的比例,才能帶來最有效的飲食控制,讓健康與身材都逐漸顯現。</span></div>
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<span style="font-size: large;"><b>保持適當的身體水分</b></span></div>
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<span style="font-size: large;">人體體重,50%∼70%的重量來自水分,血液中90%是水;如果體內水分流失10%會引起嚴重疾病,如果流失20%就會致命。當身體處於輕微缺水,就會出現疲憊與思緒受阻狀況,身體也不容易排除多餘毒素。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir2Sa9fLBvzmaPXoHxIbJ1XswEMa_rR2LgZ0vWoliQbQthS5MR53UGvPM8l-nTfc6GMwhNOOSLHRhNv_n9A5z27h9Uw9gGQxzsCFjdUqzmwWwC95A1_GHiinYLh6E9ULsJW6cQyUAa7Ps/s1600/93030-waterfitnessss.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="316" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEir2Sa9fLBvzmaPXoHxIbJ1XswEMa_rR2LgZ0vWoliQbQthS5MR53UGvPM8l-nTfc6GMwhNOOSLHRhNv_n9A5z27h9Uw9gGQxzsCFjdUqzmwWwC95A1_GHiinYLh6E9ULsJW6cQyUAa7Ps/s400/93030-waterfitnessss.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">水分除了調節體溫,保護器官,還能幫助營養吸收(沒錯,你吃進來的養分需要靠水分運送),進行體內的生化反應,潤滑關節,讓人體處於良好的新陳代謝。但我們常水分攝取不足,或是水分攝取的時間不對。</span></div>
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<span style="font-size: large;">除了水以外, 蔬菜水果中也富含水分,每天務必「平均」的攝取到2000∼3000cc(過多水分會引發低鈉血症,導致腦病變或腦水腫)。</span></div>
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<span style="font-size: large;">許多人等到口渴才一口氣喝水,但出現口渴感覺時,人體已經在缺水。當水分攝取不夠,身體將會代償保留更多水於體內,於是排出更濃縮的尿,人體將會因此脫水。所以,請平均分配喝水時間,當一口氣喝入太多的水,身體無法吸收,長期下來,對健康來說是非常不好的。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVb9iP-rZBciV8aHHCqRHPbsHMpYfTEEJMZp5VKP5FkKl2L-fxOHIGpo3__aOI88sNm901kZaMPgHWOu94h74EjvA88kKaYMKbd6YphizAc5cmO1SdYtg6wCpBbkTXV6b0KS9CYTlvAJY/s1600/article-1078723-02233DCB000005DC-262_468x286.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="243" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVb9iP-rZBciV8aHHCqRHPbsHMpYfTEEJMZp5VKP5FkKl2L-fxOHIGpo3__aOI88sNm901kZaMPgHWOu94h74EjvA88kKaYMKbd6YphizAc5cmO1SdYtg6wCpBbkTXV6b0KS9CYTlvAJY/s400/article-1078723-02233DCB000005DC-262_468x286.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">尤其有運動到一定強度的人,必須額外補充電解質,因為當電解質(鈉、氯離子、鉀和鎂)不足時,可能會出現疲倦、脫水、心悸、抽筋、嘔吐等,反觀,如果沒運動卻攝取過多電解質,可能會出現口渴水腫症狀。</span></div>
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<span style="font-size: large;"><b>小提醒:</b></span></div>
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<span style="font-size: large;">許多人會以咖啡或茶來取代水,但咖啡因會排水,不是理想的水分補充選項。飲料取代水,則要小心糖分攝取過多,不知不覺下造成肥胖。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAINu-UiSmXU6ioZfoblgqyW_OxjquJw1In_B-96nASc_ktfKrCNWuIObNGCAV26QYy9E7pMzEYE0JsXSz8fjp_QHH8cKO1wZPYXUyw0Wva7c1u7WRl6ReT0fTZF5UcSKyTJUGBH1J8NM/s1600/6359757818954660687561084.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="235" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAINu-UiSmXU6ioZfoblgqyW_OxjquJw1In_B-96nASc_ktfKrCNWuIObNGCAV26QYy9E7pMzEYE0JsXSz8fjp_QHH8cKO1wZPYXUyw0Wva7c1u7WRl6ReT0fTZF5UcSKyTJUGBH1J8NM/s400/6359757818954660687561084.png" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;"><b>外食族如何吃出輕盈與健康?</b></span></div>
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<span style="font-size: large;">到美食街用餐時,往往餐點都是澱粉居多,蔬菜蛋白質過少。建議你不要吃光澱粉,並另外加點一些蛋白質與蔬菜。或是你可以選擇「混搭」!誰說只能買一家呢?店家A的清淡蔬菜配上米粉,再到店家B單點一盤小小的烤肉,兼顧美味與營養,也不需要擔心發福,更不需要讓身體飢餓。便利商店更容易讓你計算熱量與營養素,只是別忽略了這些食品的鈉含量,飲食標籤一定要全部看清楚才可以。</span></div>
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<span style="font-size: large;">控制飲食其實很簡單!你不需要死背菜單,只要記得健康飲食的大原則就可以。不管外食或自己料理,都能輕易掌握住健康。</span></div>
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<span style="font-size: large;">太多人只想要飲食速瘦菜單,卻忽略飲食建構是一輩子的路。想要真正長期擁抱健康與好身材,一定要養成飲食控制與運動好習慣喔!</span></div>
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<span style="font-size: medium;">(原文刊載於筋肉媽媽《用阻力,遇見更棒的自己》一書/三采文化股份有限公司出版)</span></div>
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作者:<a href="http://viviansylvia.pixnet.net/blog?_ga=1.156498043.199377585.1434434019" target="_blank">筋肉媽媽Melody</a></div>
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<span style="font-size: medium;">瞭解更多筋肉家族,可至<a href="https://www.facebook.com/jzmeandlionel?_ga=1.156498043.199377585.1434434019" target="_blank">【筋肉媽媽粉絲團】</a>/<a href="https://www.facebook.com/jzfitnesstaiwan/" target="_blank">【筋肉爸爸粉絲團】</a></span></div>
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<span style="color: red; font-size: large;"><b>延伸閱讀:</b></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/244-joseph-%E5%A6%82%E4%BD%95%E7%94%A81%E5%B9%B4%E6%B8%9B%E5%8E%BB70%E7%A3%85-%E5%AD%B8%E7%94%9F%E5%88%86%E4%BA%AB%E6%B8%9B%E8%84%82%E5%A2%9E%E8%82%8C%E7%B6%93%E6%AD%B7.html">【客戶健身案例分享】如何用1年減去70磅? 學生Joseph分享減脂增肌經歷</a></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/274-16weekstobuildupmuscle.html" target="_blank">【健身教學 - 學生案例分享】16 星期塑造電影明星的肌肉線條</a></span><br />
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- 教學資源為High Fitness擁有,未經許可不得轉載 -</div>
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<span style="background-color: yellow; font-size: large;"><b><a href="http://www.highfitnesshk.com/index.php/promotion/2015-09-12-15-03-07/item/174-280" target="_blank"><span style="color: #0b5394;">【新生入門健身課程】</span><span style="color: blue;">只須$280即可參加</span></a></b></span></div>
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<span style="font-size: large;">初初接觸健身的您感到困難? 開始練了一段時間又總覺得有所不足,效果比別人慢?</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">請放心,不論是男女健身,新手或老手總會面對不同的健身問題,包括了增肌、消脂、器械使用、</span><span style="font-size: large;">某些局部位置的鍛鍊方法、營養飲食及訓練計劃安排等等。今次High Fitness推出了【新生入門健身課程】,為各位解決以上問題。</span><br />
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Anonymoushttp://www.blogger.com/profile/02565275964985691981noreply@blogger.com1tag:blogger.com,1999:blog-6975867393958769207.post-64732966654170346342016-06-02T02:01:00.000-07:002016-07-12T22:59:32.855-07:00【健身教學-健身運動迷思】低強度運動能燃脂?<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjq8NMTZIwmSrAh9vOcc0LBESvbelxygwxta-GktAlAChlQZ0oPNbUn1enHsAdRXYq23lzC6oEj_egjrKbd_sgyrupZLOIX325OKesohpZSjbRvngrqdL7mSqApnNjzVpOh2BVRarCm2A/s1600/low+intense+work+out.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjq8NMTZIwmSrAh9vOcc0LBESvbelxygwxta-GktAlAChlQZ0oPNbUn1enHsAdRXYq23lzC6oEj_egjrKbd_sgyrupZLOIX325OKesohpZSjbRvngrqdL7mSqApnNjzVpOh2BVRarCm2A/s400/low+intense+work+out.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">史考特醫師常聽人說:想要減脂就該做有氧,因為有氧運動才會燃燒脂肪。每次遇到這個情況,史考特醫師就會陷入天人交戰,考慮要不要花20分鐘跟這位朋友解釋這個說法為什麼不正確。</span></div>
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<span style="font-size: large;">如同之前提到過,高強度運動的後燃效應可以在運動後兩天內提高基礎代謝率,燃燒脂肪。但到底是高強度運動燃燒的多,還是低強度運動效果更好?讓我們看看科學證據怎麼說:</span></div>
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<span style="font-size: large;"><b>低強度燃脂的說法其來有自</b></span></div>
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<span style="font-size: large;">是的,史考特醫師認為,宣傳低強度才能燃脂的朋友們並不是惡意的想要害你瘦不下來。低強度燃脂的說法其來有自。很早以前科學家就發現:隨著運動強度增加(用耗氧量來計算),人體會由燃燒脂肪,轉為燃燒碳水化合物為主要燃料。還記得嗎?人體可以把少量的碳水化合物轉化成肝醣,儲存在肝臟與肌肉裡,以備高強度活動如捕食、逃命等緊急狀況運用。</span></div>
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<span style="font-size: medium;">圖片來源:史考特醫師 </span></div>
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<span style="font-size: large;">由上圖可以明顯的看到,隨著我們運動強度的增加,身體會慢慢減少脂肪的燃燒,改為運用碳水化合物來做為燃料。</span></div>
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<span style="font-size: large;">這也是為什麼,有一些健身專家提倡一大清早在進食前做低強度的有氧運動:因為一個晚上沒吃東西,人體的肝醣含量降低,此時做有氧運動身體就被迫只能燒脂肪,多聰明阿!</span></div>
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<span style="font-size: large;">確實,低強度有氧如慢跑、健走、輕鬆的游泳、腳踏車等運動會以體脂肪作為主要的燃料,但是低強度的有氧真的能幫助你瘦嗎?這可未必喲!</span></div>
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<span style="font-size: large;">引述運動科學研究時,許多朋友往往忽略了一個事實:一般人每天只花不到5%的時間運動,也就是說剩下95%的時間,身體是怎麼運用燃料的,沒有人知道!這是犯了見樹不見林的毛病。以下就讓我們把運動後的身體狀態拆成三個階段來分析,看看到底高強度、低強度,何者燃脂效果好!</span></div>
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<span style="font-size: large;"><b>運動中</b></span></div>
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<span style="font-size: large;">這篇1997年的研究將10位男性分成兩組:一組做非常輕鬆的腳踏車訓練(33% VO2 Max),一組騎中等強度的腳踏車(66% VO2 Max),兩組在運動中消耗的熱量被要求要一致。研究者發現低強度組在運動期間消耗的脂肪是中等強度組的兩倍!</span></div>
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<span style="font-size: large;"><u>在短期實驗中,低強度訓練勝出!</u></span></div>
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<span style="font-size: large;"><b>運動後24小時以內</b></span></div>
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<span style="font-size: large;">但如果我們持續監控人們運動後的新陳代謝,故事就變得不一樣了。同樣在1997年,美國科羅拉多大學的學者發現,低強度運動過後三小時,新陳代謝就會恢復到運動前的水準,但高強度運動可以維持代謝率高亢!如果把時間拉長到24小時來看,高強度運動與低強度運動所能燃燒的熱量並無不同,而且高強度運動能夠在運動後燃燒更多脂肪。</span></div>
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<span style="font-size: large;"><b>長期效果</b></span></div>
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<span style="font-size: large;">長期效果可能才是我們想要知道的重點,畢竟大家都想永遠保持年輕體態,沒有人希望運動完只瘦個24小時就好。</span></div>
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<span style="font-size: large;">在這篇魁北克的研究中,相對於20周的耐力訓練,15周高強度間歇式訓練(HIIT)更能消去皮下脂肪。因為耐力訓練所消耗的熱量比高強度間歇式訓練多(耐力訓練通常時間較長),研究者用統計方法把熱量的差異消除後,高強度間歇式訓練的減脂能力竟是耐力訓練的九倍!同時肌肉的解剖樣本也顯示,高強度訓練能誘導肌肉燃燒更多脂肪。或許這能夠解釋為什麼高強度訓練雖然消耗熱量少,減脂能力卻優於耐力訓練。</span></div>
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<span style="font-size: large;">日本學者發表的結果也認為高強度的運動更能燃燒脂肪、增強肌力、有氧能力,甚至改善心血管危險因子。</span></div>
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<span style="font-size: large;"><b>結語</b></span></div>
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<span style="font-size: large;">來為各位讀者做個總結:</span></div>
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<li><span style="font-size: large;">低強度訓練確實能在運動中燃燒更多脂肪,但高強度訓練才能提升運動後的新陳代謝</span></li>
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<li><span style="font-size: large;">即使高訓練在運動中燃燒的脂肪較少,在運動後的24小時內兩者燃燒的熱量並無不同。這跟之前提過的後燃效應是同一件事</span></li>
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<li><span style="font-size: large;">長期看來,高強度訓練不僅減脂的效果更好,還能維持肌肉質量、心肺健康、改善代謝指標,多個願望一次滿足</span></li>
</ul>
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<span style="font-size: large;">想瘦身的朋友,高低強度的訓練該怎麼選,答案應該很清楚囉!不過史考特醫師還是要再三提醒:高強度意味著高危險性,初學者請務必尋求專業教練的指導。避免受傷,才能運動得健康又苗條(壯碩)!</span></div>
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<span style="font-size: medium;">文章來源:</span><span style="font-size: medium;"><a href="http://one-minutefitness.blogspot.hk/2014/05/blog-post_11.html" target="_blank">史考特醫師</a></span></div>
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<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/244-joseph-%E5%A6%82%E4%BD%95%E7%94%A81%E5%B9%B4%E6%B8%9B%E5%8E%BB70%E7%A3%85-%E5%AD%B8%E7%94%9F%E5%88%86%E4%BA%AB%E6%B8%9B%E8%84%82%E5%A2%9E%E8%82%8C%E7%B6%93%E6%AD%B7.html" target="_blank">【客戶健身案例分享】如何用1年減去70磅? 學生Joseph分享減脂增肌經歷</a></span><br />
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<span style="font-size: large;">初初接觸健身的您感到困難? 開始練了一段時間又總覺得有所不足,效果比別人慢?</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">請放心,不論是男女健身,新手或老手總會面對不同的健身問題,包括了增肌、消脂、器械使用、</span><span style="font-size: large;">某些局部位置的鍛鍊方法、營養飲食及訓練計劃安排等等。今次High Fitness推出了【新生入門健身課程】,為各位解決以上問題。</span><br />
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Anonymoushttp://www.blogger.com/profile/02565275964985691981noreply@blogger.com0tag:blogger.com,1999:blog-6975867393958769207.post-60304413171927102172016-06-01T03:21:00.000-07:002016-07-12T23:07:18.955-07:00【健身教學-新手消脂減重指引】4個tips教你健康搣甩脂肪<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9fJb0_pEXQIS9YJu0x9ncJXIiZ12qzpjQ9C_Y9UVofTxDHyu8N1cChdYo4FkJSdXS3aGj61zC2Th-6ud77Itz5poa8ySCTbJupKzPKL0KBVnUBDQ0GlVsGHptQ35_j_jay8LAtmDURhY/s1600/losefathealthily.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9fJb0_pEXQIS9YJu0x9ncJXIiZ12qzpjQ9C_Y9UVofTxDHyu8N1cChdYo4FkJSdXS3aGj61zC2Th-6ud77Itz5poa8ySCTbJupKzPKL0KBVnUBDQ0GlVsGHptQ35_j_jay8LAtmDURhY/s400/losefathealthily.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">經過多年的掙扎及無數個晚上的夢魘,心理上的煎熬,錯綜複雜的情緒,終於,你的起心肝準備要同身上的多餘脂肪講再見。講再見這件事毫不簡單,處理得不好隨時手尾長,因為......你懂的。</span><span style="font-size: large;">你可能聽過無數個方法,我今次就要教大家拆解,精選4個簡單的techniques,希望你們明白:less is more。</span></div>
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<span style="font-size: large;"><b>1. 蛋白質—>蔬菜—>水</b></span></div>
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<span style="font-size: large;">跟著我的口形講一次:蛋白質—>蔬菜—>水。</span></div>
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<span style="font-size: large;">如果看完我這篇文章後什麼都不帶走,我希望希望各位至少要記著以上幾個字。</span></div>
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<span style="font-size: large;"><b><u>再來一遍:蛋白質—>蔬菜—>水。</u></b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4zArnFhzF1Mb_S448vmNTBTIFYVc-KJpezqyQNy3UpvWtf3hyqFTNy0vYVrQ6zBI4gHvsuOWgktPP21OuMehAvRIBfsB7T9xGcGQ4vCR61ve0fOTVEd4DBi96QFpJ4jt5pMhjhxLR04I/s1600/a-beginners-guide-to-healthy-fat-loss-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="330" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4zArnFhzF1Mb_S448vmNTBTIFYVc-KJpezqyQNy3UpvWtf3hyqFTNy0vYVrQ6zBI4gHvsuOWgktPP21OuMehAvRIBfsB7T9xGcGQ4vCR61ve0fOTVEd4DBi96QFpJ4jt5pMhjhxLR04I/s400/a-beginners-guide-to-healthy-fat-loss-1.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">它們是人體消脂的營養基礎。</span></div>
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<span style="font-size: large;">你們不要攪錯!脂肪還是有其地位的,不要看不起它。但是如果你的目標是要減肥消脂,多吃蛋白質和蔬菜以及多喝水就會成為你們的優先選擇。多攝取這三種東西,你們會免卻很多煩惱。</span></div>
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<span style="font-size: large;"><b>為什麼?等我逐樣為你拆解。</b></span></div>
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<span style="font-size: large;"><b>蛋白質</b>:它除了可以幫助你增加身上肌肉,從而助你燃燒更多脂肪外,它還有幾個好處。</span></div>
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<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ7wkADQSfsZVjULiHIKq5bvuyxYR9ws31EAouV0MP2Mk-nOMCv7OzeUnq320lrdbUlmBDbonX5nwSFA6BNX035kCkXnL0E2FRh_gsfFFhrKVUSWtqVnMDBK_cpUcxIudAn6yz9_GKV4c/s1600/Salmon-Raw_Web.jpg" imageanchor="1" style="font-size: medium; margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ7wkADQSfsZVjULiHIKq5bvuyxYR9ws31EAouV0MP2Mk-nOMCv7OzeUnq320lrdbUlmBDbonX5nwSFA6BNX035kCkXnL0E2FRh_gsfFFhrKVUSWtqVnMDBK_cpUcxIudAn6yz9_GKV4c/s400/Salmon-Raw_Web.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></span></div>
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<span style="font-size: large;">第一,它較難被身體消化,令你維持長時間的飽腹感。</span></div>
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<span style="font-size: large;">第二,蛋白質的熱能效應高,其熱能效應消耗能量可達到20-35%(碳水化合物和脂肪則只有5-15%),這代表它會逼使身體燃燒能量去消化及吸收你所攝取的蛋白質。</span></div>
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<span style="font-size: large;">第三,蛋白質有助減體重後的維持,防止體重反彈。</span></div>
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<span style="font-size: large;"><b>蔬菜</b>:吃完蛋白質後,你就需要進食蔬菜。除了它的營養高以及含豐富的抗氧化物外,它當中含有高水份亦會令你容易有飽腹感。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoXx6FWaRFF_V-0cmWl0vUvWCxGpWHs3wNHUh_HwOV_koZdLbcOhndJ2bQXwTK8SpM-gjcvBAGVcBVJGPTOdWvgw6ua4ZJqVCZ-HKM56cEvLW1JfpgD2T8VuvbAZF09Pj07bNlcJ2dRS4/s1600/vegetarian-bodybuilding.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="198" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoXx6FWaRFF_V-0cmWl0vUvWCxGpWHs3wNHUh_HwOV_koZdLbcOhndJ2bQXwTK8SpM-gjcvBAGVcBVJGPTOdWvgw6ua4ZJqVCZ-HKM56cEvLW1JfpgD2T8VuvbAZF09Pj07bNlcJ2dRS4/s400/vegetarian-bodybuilding.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;"><b>水份</b>:人體有70%由水所組成,可見水份對我們的重要性。在一整天的活動里,我們要時常補充水份,除了可增加飽腹感及防止脫水外,水份亦可以令我們更快從健身訓練中恢復。</span></div>
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<span style="font-size: large;"><b>蛋白質—>蔬菜—>水。</b></span></div>
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<span style="font-size: large;">以上三種營養素亦可以引申你進食時的順序。</span></div>
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<span style="font-size: large;">先吃蛋白質及蔬菜,進餐同時亦可不斷喝喝水,喝完後如果發現肚子還有空間,才吃碳水化合物及脂肪吧。</span></div>
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<span style="font-size: large;"><b>2.每次解決一餐的問題</b></span></div>
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<span style="font-size: large;">你可能在很多健身減肥網站上或會在Instagram上,會看到很多健身達人將一星期內每一餐都提早準備好,個人認為,這樣實在太麻煩了,身為健身教練,我自己也不會這樣做。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJoIyHHCLk_TDzpRLxCXVovPp8C3GMI3ByzuSQsYtcm_sAwGzXrB-jI_gnJ483YkNp0yI9cojQrXO7gJ9fSPFsYroPtV5P8OGysy4VfVxthNnvRjn0Nhh_3_9yN-Hz0YOpOg_jVXRu1yE/s1600/a-beginners-guide-to-healthy-fat-loss-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJoIyHHCLk_TDzpRLxCXVovPp8C3GMI3ByzuSQsYtcm_sAwGzXrB-jI_gnJ483YkNp0yI9cojQrXO7gJ9fSPFsYroPtV5P8OGysy4VfVxthNnvRjn0Nhh_3_9yN-Hz0YOpOg_jVXRu1yE/s400/a-beginners-guide-to-healthy-fat-loss-2.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">我們不要將事情弄得這麼複雜,一次先解決一餐的問題。</span></div>
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<span style="font-size: large;">首先,大家先找出自己每天當中哪一餐是你覺得最難「攪」的。</span></div>
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<span style="font-size: large;">例如,你經常因為開會見客等而沒有時間吃午餐,或會吃麥當勞來當晚餐。</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSf1euQU55B24UvjhZ15pn2HJvC5w1BJqJR6HVILmg0bu59fAosFCk9uECoiJiN7OAGQtcl0dTXjEuEbdj7jmWaSeV8khBOi5rVKCvW_aeri4fdcFwxvWgNokYsp2s0KJgrnGvjsnlP40/s1600/20100917-cheese-sauce-05.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSf1euQU55B24UvjhZ15pn2HJvC5w1BJqJR6HVILmg0bu59fAosFCk9uECoiJiN7OAGQtcl0dTXjEuEbdj7jmWaSeV8khBOi5rVKCvW_aeri4fdcFwxvWgNokYsp2s0KJgrnGvjsnlP40/s400/20100917-cheese-sauce-05.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">我明白快餐食物的迷人之處</td></tr>
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<span style="font-size: large;">首先,大家要有計劃。</span><span style="font-size: large;">在接著下來的一星期內,大概想想你那一餐會怎樣解決。不單是今天,是那星期的每一天都要大概有個想法。</span></div>
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<span style="font-size: large;">就我而言,我經常因為健身課堂太緊湊而根本沒有時間出去吃午餐,我就會先計劃每一頓的午餐大概要吃什麼,例如是蛋白質和蔬菜,然後就決定我會選擇什麼蛋白質及蔬菜,可能明天午餐我要吃三文魚及西蘭花,後天就要吃雞胸肉配生菜沙律等。</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj82umKta9lCyX7r6icedl8o3ZElIqfcEgO5J3MajkU-2-4nePqq10R3NESTh3WOnN5FeycUjPSPaXNbwOUkiWDxRbaX7-VUEQhqSj0n3fd7nJBPYVyQ8bxiWJKYM5McYChyOs9Su5Ct-I/s1600/1229872_642169449156102_244800309_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="271" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj82umKta9lCyX7r6icedl8o3ZElIqfcEgO5J3MajkU-2-4nePqq10R3NESTh3WOnN5FeycUjPSPaXNbwOUkiWDxRbaX7-VUEQhqSj0n3fd7nJBPYVyQ8bxiWJKYM5McYChyOs9Su5Ct-I/s400/1229872_642169449156102_244800309_n.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">晚上回家也會自己煮個營養餐</td></tr>
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<span style="font-size: large;">好了,你已決定你要吃什麼,現在就要準備食材和煮未來數天的午餐。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIp7yL4H_YFvdv4eqC3WXAnZtAMdZ1BGvmrFkZsV26Om3hJF2KLlMQ9YQO_2rT4AFZM16TWrHofWmWPSvp56bENAPTKzKy6TCGNVukUhQDQoAwdt2Mvi1TpTGB5bu9d02w2mLgUAMz2FQ/s1600/Fotor051501336.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIp7yL4H_YFvdv4eqC3WXAnZtAMdZ1BGvmrFkZsV26Om3hJF2KLlMQ9YQO_2rT4AFZM16TWrHofWmWPSvp56bENAPTKzKy6TCGNVukUhQDQoAwdt2Mvi1TpTGB5bu9d02w2mLgUAMz2FQ/s400/Fotor051501336.png" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">我自己一向有這個習慣,會自己在家中先準備午餐,因為也不是煮什麼九大簋,不會花太多時間的。</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGYlsyFHLw1PQqpr80LBkri8tpOyeoqd6sJgr1wETLBmY0LmMNmBt6_5ovBhD4hFoy-OJGkAXEHhn63vgkKyKpT4IHqmlAeTH5mKQ2M2ixR13Q8KSylSTHtUUZdaTLRIvFHPaiGrGTCCE/s1600/12829524_988861971162368_4104174386121150686_o.jpg" imageanchor="1" style="font-size: medium; margin-left: auto; margin-right: auto;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGYlsyFHLw1PQqpr80LBkri8tpOyeoqd6sJgr1wETLBmY0LmMNmBt6_5ovBhD4hFoy-OJGkAXEHhn63vgkKyKpT4IHqmlAeTH5mKQ2M2ixR13Q8KSylSTHtUUZdaTLRIvFHPaiGrGTCCE/s400/12829524_988861971162368_4104174386121150686_o.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="378" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">我已經養成自行準備午餐的習慣</td></tr>
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<span style="font-size: large;">如果你可以每星期少吃幾頓吃麥當勞或其他快餐,而用一些有益的蛋白質、蔬菜及大量水份代替,這已經是向前邁進一大步了!逐點建立這些習慣,你會慢慢見到長遠的效果。</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHCCC5jvzJoxnsEeWkjbujVrnaNY_oyRq1K9OX_wo4-LwrELtgF-jVmIB5wikevFOWEiOdcl2YYlHlGnyyA0xmLrQBXrRmAPiQ4tIZUB3NqAULwCPsazdSXHUEtYGOaxw-84RvhSTJN04/s1600/00K2PX61289BB23685EAE8l.jpg" imageanchor="1" style="font-size: medium; margin-left: auto; margin-right: auto;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="297" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHCCC5jvzJoxnsEeWkjbujVrnaNY_oyRq1K9OX_wo4-LwrELtgF-jVmIB5wikevFOWEiOdcl2YYlHlGnyyA0xmLrQBXrRmAPiQ4tIZUB3NqAULwCPsazdSXHUEtYGOaxw-84RvhSTJN04/s400/00K2PX61289BB23685EAE8l.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">有沒有覺得此情此況似曾相識?</td></tr>
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<span style="font-size: large;"></span><a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" style="text-align: center;" target="_blank"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" height="91" src="https://www.highfitnesshk.com/images/promote3.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="640" /></a></div>
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<span style="font-size: large;"><b>3.用其他健康簡單的食物代替</b></span></div>
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<span style="font-size: large;">當然,減肥時我們要改變我們以往的飲食習慣,但我們也不必完全改頭換面,我們可以從細微處做起,例如改用其中一些用料,就已經可以令你攝取更健康的營養素,同時又可以將脂肪及卡路里削減,一舉兩得,以下我就舉幾個簡單的例子:</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr6U5fW7Pq1gScyWyusQg9f1s-6ipSZfnGt_hCfydctfeKRoj7IIT6RG8To50saWQlRinylc2MGXbWo67PHUPFtvwQP93rpST7AppMacN5GDxWgsrLQwi5Y8auTywhW9q6bKHp7bAFZK0/s1600/18718-53ecdaaa19ed2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr6U5fW7Pq1gScyWyusQg9f1s-6ipSZfnGt_hCfydctfeKRoj7IIT6RG8To50saWQlRinylc2MGXbWo67PHUPFtvwQP93rpST7AppMacN5GDxWgsrLQwi5Y8auTywhW9q6bKHp7bAFZK0/s400/18718-53ecdaaa19ed2.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="292" /></a></div>
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<span style="font-size: large;"><b><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">以往的食材選擇</span></b><b><span lang="EN-US"><o:p></o:p></span></b></span></div>
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<span style="font-size: large;"><b><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">代替品</span></b><b><span lang="EN-US"><o:p></o:p></span></b></span></div>
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<span style="font-size: large;"><b><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">營養改善</span></b><b><span lang="EN-US"><o:p></o:p></span></b></span></div>
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<span style="font-size: large;"><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">酸奶油</span></span></div>
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<span style="font-size: large;"><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">(</span><span lang="EN-US">sour cream</span><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">)</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 151.35pt;" valign="top" width="202"><div class="MsoNormal">
<span style="font-size: large;"><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">低脂希臘酪</span></span></div>
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<span style="font-size: large;"><span lang="EN-US">(Greek yogurt)<o:p></o:p></span></span></div>
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<span style="font-size: large;"><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">減</span><span lang="EN-US">160</span><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">卡路里;</span></span></div>
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<span style="font-size: large;"><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">增加</span><span lang="EN-US">10</span><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">克蛋白質</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 151.35pt;" valign="top" width="202"><div class="MsoNormal">
<span style="font-size: large;"><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">沙律醬</span><span lang="EN-US"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 151.35pt;" valign="top" width="202"><div class="MsoNormal">
<span style="font-size: large;"><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">低脂希臘酪</span></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US">(Greek yogurt)<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="EN-US"><br /></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 151.4pt;" valign="top" width="202"><div class="MsoNormal">
<span style="font-size: large;"><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">減</span><span lang="EN-US">395</span><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">卡路里;</span></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">增加</span><span lang="EN-US">10</span><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">克蛋白質</span><span lang="EN-US"><o:p></o:p></span></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 151.35pt;" valign="top" width="202"><div class="MsoNormal">
<span style="font-size: large;"><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">可樂</span><span lang="EN-US"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 151.35pt;" valign="top" width="202"><div class="MsoNormal">
<span style="font-size: large;"><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">健怡可樂</span><span lang="EN-US"><o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 151.4pt;" valign="top" width="202"><div class="MsoNormal">
<span style="font-size: large;"><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">減</span><span lang="EN-US">200-300</span><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">卡路里</span><span lang="EN-US"><o:p></o:p></span></span></div>
</td>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 151.35pt;" valign="top" width="202"><div class="MsoNormal">
<span style="font-size: large;"><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">咖啡奶</span><span lang="EN-US"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 151.35pt;" valign="top" width="202"><div class="MsoNormal">
<span style="font-size: large;"><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">低脂奶</span><span lang="EN-US"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 151.4pt;" valign="top" width="202"><div class="MsoNormal">
<span style="font-size: large;"><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">減</span><span lang="EN-US">35</span><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">卡路里;</span></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">增加</span><span lang="EN-US">4</span><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">克蛋白質</span><span lang="EN-US"><o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span></span></div>
</td>
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<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 151.35pt;" valign="top" width="202"><div class="MsoNormal">
<span style="font-size: large;"><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">糖</span><span lang="EN-US"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 151.35pt;" valign="top" width="202"><div class="MsoNormal">
<span style="font-size: large;"><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">代糖</span><span lang="EN-US"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 151.4pt;" valign="top" width="202"><div class="MsoNormal">
<span style="font-size: large;"><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">減</span><span lang="EN-US">50</span><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">卡路里</span><span lang="EN-US"><o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-size: large;"><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;"><br /></span></span></div>
</td>
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<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 151.35pt;" valign="top" width="202"><div class="MsoNormal">
<span style="font-size: large;"><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">一般油炸薯片</span><span lang="EN-US"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 151.35pt;" valign="top" width="202"><div class="MsoNormal">
<span style="font-size: large;"><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">焗的薯片</span><span lang="EN-US"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 151.4pt;" valign="top" width="202"><div class="MsoNormal">
<span style="font-size: large;"><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">減</span><span lang="EN-US">7</span><span lang="ZH-HK" style="font-family: "pmingliu" , "serif"; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-font-family: PMingLiU; mso-fareast-language: ZH-HK; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">克脂肪</span></span><span lang="EN-US"><o:p></o:p></span></div>
</td>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUbcCgPaAk4ugyga-Y_qGPXXwDjzy0_G1Mp4-WHRu9T2m_BDh8zACKKEl88N7QSbT5N8z7sK-_bBmEbdO29XR3kBoqsBlijPd6tL6eHpLeDYsRSn8ymh4ecv5EdzRHbz9a_xReuO2Ga90/s1600/potato%252Bchip%252Bfin1.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUbcCgPaAk4ugyga-Y_qGPXXwDjzy0_G1Mp4-WHRu9T2m_BDh8zACKKEl88N7QSbT5N8z7sK-_bBmEbdO29XR3kBoqsBlijPd6tL6eHpLeDYsRSn8ymh4ecv5EdzRHbz9a_xReuO2Ga90/s400/potato%252Bchip%252Bfin1.JPG" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">自家製焗薯片,健康又有生活情趣</td></tr>
</tbody></table>
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<span style="font-size: large;"><b>4.不要太急躁</b></span></div>
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<span style="font-size: large;"><b><br /></b></span></div>
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<span style="font-size: large;">很多人減重時犯上最嚴重的錯誤就是將卡路里的攝取量減得太多太快。</span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;">一般人認為只要少吃一點就能減輕體重,這是不對的,其實吃得太少,不僅會導致營養不良,也會降低新陳代謝率。</span></div>
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<span style="font-size: large;">一開始時你可能會嚐到「甜頭」,每星期可能減到2-5磅,但這不會長久。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikG0V8N3AVMIkWae7ONKldUVk6vr6r4MmFAtaU-nNHNFzRIhg9fDEAfGXUpJyrDzmeVAeUOfAs9eV_-srYtXUoeEit6ePpuDLrR-3uzSjfUFuM_i2EhZe4NdffyhuWxHcegOzcbQMIna8/s1600/1426649283-2145472759.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikG0V8N3AVMIkWae7ONKldUVk6vr6r4MmFAtaU-nNHNFzRIhg9fDEAfGXUpJyrDzmeVAeUOfAs9eV_-srYtXUoeEit6ePpuDLrR-3uzSjfUFuM_i2EhZe4NdffyhuWxHcegOzcbQMIna8/s400/1426649283-2145472759.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="347" /></a></div>
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<span style="font-size: large;">新陳代謝降低,也就是身體消耗熱量能力退減,身體細胞因為長期捱餓,一有食物進來,就會高速吸收血糖來儲存及製造脂肪,以備「不時之需」,結果在不斷重複節食減肥的惡性循環下,只會愈吃愈少,愈來愈胖。</span></div>
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<span style="font-size: large;">以上幾個方法是我自己的經驗,只要每次做一點,慢慢下來一定會有進步。如果在減重健身時還有不明白之處,當然向專業人士諮詢就更好了。</span></div>
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<span style="color: red; font-size: large;"><b>延伸閱讀:</b></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/244-joseph-%E5%A6%82%E4%BD%95%E7%94%A81%E5%B9%B4%E6%B8%9B%E5%8E%BB70%E7%A3%85-%E5%AD%B8%E7%94%9F%E5%88%86%E4%BA%AB%E6%B8%9B%E8%84%82%E5%A2%9E%E8%82%8C%E7%B6%93%E6%AD%B7.html" target="_blank">【客戶健身案例分享】如何用1年減去70磅? 學生Joseph分享減脂增肌經歷</a></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/274-16weekstobuildupmuscle.html" target="_blank">【健身教學 - 學生案例分享】16 星期塑造電影明星的肌肉線條</a></span><br />
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- 教學資源為High Fitness擁有,未經許可不得轉載 -</div>
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<a href="http://www.highfitnesshk.com/index.php/promotion/2015-09-12-15-03-07/item/174-280" target="_blank"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉" border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKLaGegREd0ilWb4WDw1k2_JQrYWVy2OQ5xLnbG6_Wkg-84qGvu4JF-Zj3a1Zv3L2ATQKWVxRVzNR75VBSdSZhWX9e1Djpv8SO1WyJ7lDqDoWsuf8swsZtWfIDzqRlUhiQrhXKyeW-U3Y/s400/b1d237aad44a95e3871fc116e6241517_XL.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉" width="400" /></a></div>
<span style="font-size: large;">初初接觸健身的您感到困難? 開始練了一段時間又總覺得有所不足,效果比別人慢?</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">請放心,不論是男女健身,新手或老手總會面對不同的健身問題,包括了增肌、消脂、器械使用、</span><span style="font-size: large;">某些局部位置的鍛鍊方法、營養飲食及訓練計劃安排等等。今次High Fitness推出了【新生入門健身課程】,為各位解決以上問題。</span><br />
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Anonymoushttp://www.blogger.com/profile/02565275964985691981noreply@blogger.com0tag:blogger.com,1999:blog-6975867393958769207.post-77732080094925297502016-05-25T02:33:00.004-07:002016-07-12T23:15:54.928-07:00【健身教學-增肌營養學】乳清蛋白與酪蛋白有什麼分別?<br />
<a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" style="text-align: center;" target="_blank"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" height="91" src="https://www.highfitnesshk.com/images/promote3.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="640" /></a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmrqhm1_2aXc1332Dcm1Xkw2NvHcgAuNDlBcyxgtUApMjiCYT3rVeEgq6yl6vyzHyqH5FNEiOxc_wEs3HygxHbLXMoG4ErXvm05m8gjDdrlkc_QDeYjVBPrfkykiPY5-MRqQq1HEWOqSQ/s1600/whey%2526casein.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmrqhm1_2aXc1332Dcm1Xkw2NvHcgAuNDlBcyxgtUApMjiCYT3rVeEgq6yl6vyzHyqH5FNEiOxc_wEs3HygxHbLXMoG4ErXvm05m8gjDdrlkc_QDeYjVBPrfkykiPY5-MRqQq1HEWOqSQ/s400/whey%2526casein.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">乳清蛋白與酪蛋白對增肌及健身後的肌肉修復十分重要,但是大家又是否了解每種蛋白背後有其各自的功能,為增肌帶來不同的益處?外國著名健身網站<a href="http://www.bodybuilding.com/fun/whats-the-difference-between-whey-and-casein-protein" target="_blank">BODYBUILDING</a>有一篇文章就作了些介紹,以下為大家簡譯,希望健身的朋友有更多的了解。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ9JzEhuovLUJXaEhhA2APPegjIttGD8tlrJKMXgbNqIiREOd1JjHIHZiQ1e77GILOTjupclSnsrimn9lpgTgU4QWzKbzknPNyzrM7JW4aDHme7WN5a6siGemfNE-whJ4SOWbQjT-W-mc/s1600/whats-the-difference-between-whey-and-casein-protein-facebook.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="191" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZ9JzEhuovLUJXaEhhA2APPegjIttGD8tlrJKMXgbNqIiREOd1JjHIHZiQ1e77GILOTjupclSnsrimn9lpgTgU4QWzKbzknPNyzrM7JW4aDHme7WN5a6siGemfNE-whJ4SOWbQjT-W-mc/s400/whats-the-difference-between-whey-and-casein-protein-facebook.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">乳清蛋白及酪蛋白是目前市場上最受歡迎的其中兩種蛋白補充劑。它們品質佳,生物利用率亦高,屬於含有豐富支鏈氨基酸(BCAAs)的完整蛋白質,對肌肉增長及修復有莫大益處。然而,儘管兩種蛋白均來自乳製品,但這對「蛋白兄弟」之間仍然有明顯的區別。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyQT3sxWmG9xapRoFM-UdIW9DmNVk6rDtDyUxBgt1Sa0Fl0S3aXefBZ5nKm1ewHqAlVaaji0ZCao5Mp8l2y0ojUSPCJQVXlvB73HoeZgsG4eFj6ZEI40I7cvlKhr1mObiNYKc4DAtQiII/s1600/whey-vs-casein-protein.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="334" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyQT3sxWmG9xapRoFM-UdIW9DmNVk6rDtDyUxBgt1Sa0Fl0S3aXefBZ5nKm1ewHqAlVaaji0ZCao5Mp8l2y0ojUSPCJQVXlvB73HoeZgsG4eFj6ZEI40I7cvlKhr1mObiNYKc4DAtQiII/s400/whey-vs-casein-protein.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">乳清蛋白與酪蛋白由牛奶中提煉。事實上,所有乳製品均含有乳清及酪蛋白。牛奶中有80%是酪蛋白,其餘 20%是乳清蛋白。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR72UK7aJpo2K8Ahum27DIqhyphenhyphen-xc5S1dNpRTtZJEedmPpos1Gm7PCvKGxz61VTEkzwtp1komjDrVvXdyxfHGi5pHbgkVnsFFO3fLmiqOuX6cGntepnB1Bb5alT1OlS1s-loGEYM7UcMmI/s1600/whey-protein-vs-soy-protein.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="132" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR72UK7aJpo2K8Ahum27DIqhyphenhyphen-xc5S1dNpRTtZJEedmPpos1Gm7PCvKGxz61VTEkzwtp1komjDrVvXdyxfHGi5pHbgkVnsFFO3fLmiqOuX6cGntepnB1Bb5alT1OlS1s-loGEYM7UcMmI/s400/whey-protein-vs-soy-protein.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<b><span style="font-size: large;">那乳清蛋白與酪蛋白有什麼分別?</span></b></div>
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<span style="font-size: large;">乳清蛋白能被迅速消化,但另一方面,酪蛋白消化的速度則較慢。酪蛋白進入人體胃部後會結塊,消化時間可以長達5至7小時,而乳清蛋白兩三小時就可被消化。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP2qwUuurGkyoT4Fq6v8RUpNMUBAUJFRRKd71CNreruti0-Ppoip95S3V-9K1uLtH1CtlZ5d9IUYvsdNCFftz3LZ5t0Z0Bdpg8ZMn826TA-XkswSmL8rTdbZIGNNIrrrqXiK2RHJHM3Ok/s1600/large-27.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="397" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP2qwUuurGkyoT4Fq6v8RUpNMUBAUJFRRKd71CNreruti0-Ppoip95S3V-9K1uLtH1CtlZ5d9IUYvsdNCFftz3LZ5t0Z0Bdpg8ZMn826TA-XkswSmL8rTdbZIGNNIrrrqXiK2RHJHM3Ok/s400/large-27.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">雖然兩種蛋白含有大量氨基酸,但乳清蛋白的合成代謝性更高,更有利建構肌肉,因為乳清蛋白可令血液中的氨基酸水平快速激增,這對啟動肌肉蛋白的合成十分重要。</span></div>
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<span style="font-size: large;">另一方面,酪蛋白常被認為是抗分解代謝的蛋白,可防止肌肉分解,因為酪蛋白可長時間釋放氨基酸。</span></div>
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<a href="http://www.highfitnesshk.com/2016-04-23-01-42-56/promotion/item/22-280.html" style="text-align: center;" target="_blank"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" height="91" src="https://www.highfitnesshk.com/images/promote3.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="640" /></a></div>
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<b><span style="font-size: large;">該什麼時間攝取蛋白質?</span></b></div>
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<span style="font-size: large;">乳清蛋白可快速消化,故此,大家在健身之前、健身期間及健身之後都是最佳服用乳清蛋白的時機,因為它可以快速刺激你的肌肉增長,又不會導致腸胃不適。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg26IDjqArHW4lZgQkqjHYoV1pzieYFgd5fs212pgISDPpCjqtLqt8HDkgoRjfENolDGCfUKwvCC0VToo1DnZZWTcNs8a4-nMQJK5HeR4TVV3nAQbGlhdDm3QclQ-ZQg5UaGQ9flshDDNc/s1600/maxresdefault.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="232" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg26IDjqArHW4lZgQkqjHYoV1pzieYFgd5fs212pgISDPpCjqtLqt8HDkgoRjfENolDGCfUKwvCC0VToo1DnZZWTcNs8a4-nMQJK5HeR4TVV3nAQbGlhdDm3QclQ-ZQg5UaGQ9flshDDNc/s400/maxresdefault.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">而酪蛋白最好在禁食前服用,例如睡前,又或你要一整天開會連吃飯時間都沒有的時候,就可以服用酪蛋白,因為它釋放氨基酸的速度較慢,能營造飽腹感。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcphmpBP4ZRb3WQ3rSGoAImNJ_GQNuvUC49zxy-YSGdcazNNQQfRm1Wr_s6uUQWUhcpOCLhLEK2bQC7MSzWLiSLpbdTnvmk9WqLL7Bf2b9LHhoUjegebFOIjBlqHp47TziWwQ0VSwjpOw/s1600/121201839_XS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcphmpBP4ZRb3WQ3rSGoAImNJ_GQNuvUC49zxy-YSGdcazNNQQfRm1Wr_s6uUQWUhcpOCLhLEK2bQC7MSzWLiSLpbdTnvmk9WqLL7Bf2b9LHhoUjegebFOIjBlqHp47TziWwQ0VSwjpOw/s400/121201839_XS.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<b><span style="font-size: large;">該怎樣服用乳清蛋白與酪蛋白?</span></b></div>
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<span style="font-size: large;">乳清蛋白十分靈活,它可以與水或牛奶混合,同時與燕麥、希臘乳酪(本身含有豐富</span><span style="font-size: large;">酪蛋白</span><span style="font-size: large;">)、花生醬和你最愛的蛋白奶昔亦十分協調。</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR1ETAHZSLVEUDKQu2QElXMtndQdYydw2STa5ggYX0sSQ-lwyC6t8roOtaL82d6NoqP6AwUtMrD8lAS_88N12twcPTu3InQ0KBWxQXdoRwtMe60gnfYJ0Ojp7P0Wn9VXWWfWDsHiKxGYY/s1600/18718-53ecdaaa19ed2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR1ETAHZSLVEUDKQu2QElXMtndQdYydw2STa5ggYX0sSQ-lwyC6t8roOtaL82d6NoqP6AwUtMrD8lAS_88N12twcPTu3InQ0KBWxQXdoRwtMe60gnfYJ0Ojp7P0Wn9VXWWfWDsHiKxGYY/s400/18718-53ecdaaa19ed2.jpg" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="292" /></a></td></tr>
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<span style="font-size: large;">酪蛋白是很好的睡前小食,簡簡單單跟水或牛奶調和就可製造酪蛋白布丁,替你在睡覺時將肌肉分解率減至最低,為增肌達到更佳的效果。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVKWGFulUF1_fRjpCYYranKyaXGFwX5YhSpCfZ-ECJSs8q_BrV0iTv514zEfeFRLcW345kw4zS3qkD55dRd4qTGeXyeVCNpGawaxqUw0GdR1_NhwWGBJrcT4VwtTdoIgz7fX6RI6WZ2Ng/s1600/protein3.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" border="0" height="262" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVKWGFulUF1_fRjpCYYranKyaXGFwX5YhSpCfZ-ECJSs8q_BrV0iTv514zEfeFRLcW345kw4zS3qkD55dRd4qTGeXyeVCNpGawaxqUw0GdR1_NhwWGBJrcT4VwtTdoIgz7fX6RI6WZ2Ng/s400/protein3.png" title="私人健身教練, 健身教練, 健身教學, Francis Lam, 私人健身教練Francis Lam, 健身訓練, 增肌, High Fitness, 健身室, 健身中心, 減肥, 瘦身, 消脂, work out, body building, muscle mass, fitness, diet, gym, 腹肌,健康飲食, 練大隻, supplement, 肌肉, 胸肌, 健身營養, 燃脂, 健身入門" width="400" /></a></div>
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<span style="font-size: large;">結論是,沒有說哪一種蛋白比較優勝,只是似乎健身朋友如何正確地利用它們。市面上有很多蛋白奶粉都同時含有</span><span style="font-size: large;">乳清蛋白和酪蛋白,健身的朋友可以適當服用。</span><span style="font-size: large;">外國曾有研究指出,健身人士如果同時服用乳清蛋白及酪蛋白,他們的肌肉增長在十星期內比單單服用乳清蛋白的人更高,所以大家不要單一著重其中一種呀。</span></div>
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<span style="color: red; font-size: large;"><b>延伸閱讀:</b></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/244-joseph-%E5%A6%82%E4%BD%95%E7%94%A81%E5%B9%B4%E6%B8%9B%E5%8E%BB70%E7%A3%85-%E5%AD%B8%E7%94%9F%E5%88%86%E4%BA%AB%E6%B8%9B%E8%84%82%E5%A2%9E%E8%82%8C%E7%B6%93%E6%AD%B7.html" target="_blank">【客戶健身案例分享】如何用1年減去70磅? 學生Joseph分享減脂增肌經歷</a></span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://www.highfitnesshk.com/customer-share/real-cases/item/274-16weekstobuildupmuscle.html" target="_blank">【健身教學 - 學生案例分享】16 星期塑造電影明星的肌肉線條</a></span><br />
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- 教學資源為High Fitness擁有,未經許可不得轉載 -</div>
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<span style="background-color: yellow; font-size: large;"><b><a href="http://www.highfitnesshk.com/index.php/promotion/2015-09-12-15-03-07/item/174-280" target="_blank"><span style="color: #0b5394;">【新生入門健身課程】</span><span style="color: blue;">只須$280即可參加</span></a></b></span></div>
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<span style="font-size: large;">初初接觸健身的您感到困難? 開始練了一段時間又總覺得有所不足,效果比別人慢?</span><br />
<span style="font-size: large;"><br /></span><span style="font-size: large;">請放心,不論是男女健身,新手或老手總會面對不同的健身問題,包括了增肌、消脂、器械使用、</span><span style="font-size: large;">某些局部位置的鍛鍊方法、營養飲食及訓練計劃安排等等。今次High Fitness推出了【新生入門健身課程】,為各位解決以上問題。</span><br />
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<span style="font-size: large;"><u><a href="http://www.highfitnesshk.com/index.php/promotion/2015-09-12-15-03-07/item/174-280" target="_blank">了解更多</a></u></span></div>
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