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Health
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Fitness
How to Use a Bench Max Calculator to Improve Your Strength Training
Strength training isn't just about lifting heavy weights—it’s about...
Fitness
The Knees Over Toes Program for All Levels: Unlock Your Athletic Potential
Emphasising appropriate movement mechanics, the knees over toes program is...
Fitness
Yoga weights and women’s ankle weights work miracles for stronger bodies and smarter workouts.
Although yoga is usually connected with flexibility, balance, and...
Fitness
減肚腩健身房初學運動介紹 從零開始的專業指南
若你是初次進入健身房，想要通過運動減少腹部脂肪（俗稱「小腹」），卻不清楚從何下手？本文將為你整理安全、有效且適合新手的減肚腩運動計劃，結合器材使用與基礎訓練，幫你在3個月內看到明顯改進！
一、新手入門：以「燃脂＋核心訓練」為主軸
減肚腩的核心邏輯是降低體脂率（男性需降至20%～25%，女性25%～30%）並強化核心肌群。健身房初學者可從以下兩大類運動開始：
1. 基础有氧運動：高效燃脂奠定基礎
跑步機：
初階模式：速度設定為5～6km/h，坡度3%～5%，持續20～30分鐘。
進階技巧：每隔5分鐘提高速度或坡度一次（如「30秒快走＋1分鐘慢跑」），模擬HIIT燃脂效果。
椭圓機：
低阻力、中高速度：選擇阻力級別1～3，速度調至6～8km/h，持續30分鐘以上。
優點：低衝擊保护關節，適合體重大或關節敏感者。
...