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Fitness
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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。
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