Tag: 收肚腩運動

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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。 ​爬樓機: ​強度調控:設定坡度10%~15%,速度穩定,每次10~15分鐘。 ​注意事項:避免全程用手抓扶手,以訓練核心與下肢肌群。 ​2. 核心抗阻訓練:收肚腩運動必備 以下動作需使用健身房器械或簡單輔助工具,初學者可逐步增加負重: ​懸掛帶平板支撐(TRX)​: ​動作步驟:雙手握住TRX橫桿,身體呈一直線,腹部緊縮,保持30秒至1分鐘。 ​變式:將膝蓋放在懸掛帶上減輕負擔,或抬起單側手臂增加難度。 ​多功能訓練機(Adjustable Dumbbell Machine)​: ​跪姿推肩:調整重量至3~5kg,跪於機器前,雙臂伸直推舉,同時保持核心穩定。 ​高位下拉:坐穩後下拉橫桿至胸口,呼氣時緩慢放回,強化背部與核心協調性。 ​藥球/哑鈴側平舉: 站立時雙手握住藥球,側向抬高手臂至肩高,保持核心緊绷,每組10~15次。 ​作用:雕塑側腹肌肉,改善「假性小腹」問題。 ​二、適合新手的健身房設備操作指南​ ​1....

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