Love~Love~ 發表於 2012-2-21 09:53:21

[Lovely Body]新年-5kg瘦身大作戰 突破停滯期


    <p style="line-height: 170%;"><strong><span style="line-height: 170%; font-family: Tahoma; color: black;" lang="EN-US"><span style="font-size: 10pt;">&nbsp;<img title="美妝議題刊頭：590.jpg" border="0" alt="美妝議題刊頭：590.jpg" src="http://file1.souhk.com/data/attachment/webget/987_0.jpg" />&nbsp;&nbsp;</span></span></strong></p>
<p style="line-height: 170%;"><strong><span style="line-height: 170%; font-family: 新細明體; color: black;"><span style="font-size: 10pt;">瘦身時間表</span></span></strong></p>
<p style="line-height: 170%;"><span style="font-size: 10pt;"><span style="line-height: 170%; font-family: 新細明體; color: black;">如果妳不是天生纖細，那麼想讓曲線更誘人，一年之初就沒有藉口可以偷懶。《</span><span style="line-height: 170%; font-family: Tahoma; color: black;" lang="EN-US">bella</span><span style="line-height: 170%; font-family: 新細明體; color: black;">儂儂》幫妳規劃第一季的瘦身計畫，以</span><span style="line-height: 170%; font-family: Tahoma; color: black;" lang="EN-US">5</span><span style="line-height: 170%; font-family: 新細明體; color: black;">公斤</span><span style="line-height: 170%; font-family: 新細明體; color: black;">為目標，從飲食、運動著手，實現瘦身願望。</span></span></p>
<p style="line-height: 170%;"><span style="line-height: 170%; font-family: Tahoma; color: black;" lang="EN-US"><span style="font-size: 10pt;">&nbsp;</span></span></p>
<p style="line-height: 170%;"><span style="font-size: 10pt;"><strong><span style="line-height: 170%; font-family: Tahoma; color: black;" lang="EN-US">part.1 </span></strong><strong><span style="line-height: 170%; font-family: 新細明體; color: black;">起始期</span></strong></span></p>
<p style="line-height: 170%;"><strong><span style="line-height: 170%; font-family: 新細明體; color: black;"><span style="font-size: 10pt;">第一週至第二週</span></span></strong></p>
<p style="line-height: 170%;"><span style="line-height: 170%; font-family: 新細明體; color: black;"><span style="font-size: 10pt;">運動：不動族建議以強度低的快走培養運動習慣，快走可加入手的擺動，每週至少運動三次，一次三十分鐘（以感覺喘時開始計算）訓練肌肉接受之後的運動強度。</span></span></p>
<p style="line-height: 170%;"><span style="line-height: 170%; font-family: 新細明體; color: black;"><span style="font-size: 10pt;">飲食：此階段需要調整飲食習慣，減少愛吃的食物，並學著攝取麥片、全麥穀物、雜糧米飯等健康食材。舉例來說，以前喜歡吃麵包，現在可改成以米飯為主食。</span></span></p>
<p style="line-height: 170%;"><span style="line-height: 170%; font-family: Tahoma; color: black;" lang="EN-US"><span style="font-size: 10pt;">&nbsp;</span></span></p>
<p style="line-height: 170%;"><span style="font-size: 10pt;"><strong><span style="line-height: 170%; font-family: Tahoma; color: black;" lang="EN-US">part.2</span></strong><strong><span style="line-height: 170%; font-family: 新細明體; color: black;">進階期</span></strong></span></p>
<p style="line-height: 170%;"><strong><span style="line-height: 170%; font-family: 新細明體; color: black;"><span style="font-size: 10pt;">第三週至第十週</span></span></strong></p>
<p style="line-height: 170%;"><span style="line-height: 170%; font-family: 新細明體; color: black;"><span style="font-size: 10pt;">運動：以筋骨柔軟的運動為主，如提拉皮斯、瑜伽、使肌肉放鬆。假使想加強肌力，每週可再增加胸、背、腹部的肌力訓練，胸可做伏地挺身、背部可拉單槓、腹部可做仰臥起坐，一至二次。</span></span></p>
<p style="line-height: 170%;"><span style="line-height: 170%; font-family: 新細明體; color: black;"><span style="font-size: 10pt;">飲食：早餐正常吃，無糖豆漿或低脂牛奶。午餐建議選自助餐，可以控制份量、肉類一個手掌大、蔬菜一碗，忌油炸。下午攝取兩份水果，一份約一個拳頭大。晚餐改變飲食順序，先喝湯再吃主食和配菜，飯量半碗、忌油膩食物。</span></span></p>
<p style="line-height: 170%;"><span style="line-height: 170%; font-family: Tahoma; color: black;" lang="EN-US"><span style="font-size: 10pt;">&nbsp;</span></span></p>
<p style="line-height: 170%;"><span style="font-size: 10pt;"><strong><span style="line-height: 170%; font-family: Tahoma; color: black;" lang="EN-US">part.3 </span></strong><strong><span style="line-height: 170%; font-family: 新細明體; color: black;">停滯期</span></strong></span></p>
<p style="line-height: 170%;"><strong><span style="line-height: 170%; font-family: 新細明體; color: black;"><span style="font-size: 10pt;">體重持續二週無下降</span></span></strong></p>
<p style="line-height: 170%;"><span style="line-height: 170%; font-family: 新細明體; color: black;"><span style="font-size: 10pt;">運動：以有氧運動增加肌肉量或改成慢跑，來提升新陳代謝，每週三天，上階段的肌力運動則不能停。</span></span></p>
<p style="line-height: 170%;"><span style="font-size: 10pt;"><span style="line-height: 170%; font-family: 新細明體; color: black;">飲食：衝破停滯期的飲食方法為，不碰糖、醣類、澱粉類、水果、葡萄乾、優格，並需要讓身體維持充足水分才有效，以五十公斤為例，必須喝足</span><span style="line-height: 170%; font-family: Tahoma; color: black;" lang="EN-US">1750C</span><span style="line-height: 170%; font-family: Tahoma; color: black;" lang="EN-US">.C.</span><span style="line-height: 170%; font-family: 新細明體; color: black;">的水。測試是否復胖：今天吃一份不甜水果若無復胖，明天可吃兩份水果，仍無復胖，第三天就可開始少量攝取澱粉。</span></span></p>
<p style="line-height: 170%;"><span style="font-size: 10pt;"><strong><span style="line-height: 170%; font-family: Tahoma; color: black;" lang="EN-US">part.4</span></strong><strong><span style="line-height: 170%; font-family: 新細明體; color: black;">維持期</span></strong></span></p>
<p style="line-height: 170%;"><strong><span style="line-height: 170%; font-family: 新細明體; color: black;"><span style="font-size: 10pt;">自第十二週起</span></span></strong></p>
<p style="line-height: 170%;"><span style="line-height: 170%; font-family: 新細明體; color: black;"><span style="font-size: 10pt;">運動：妳需要找到一項喜愛的運動並維持它。建議增加慢跑時間與速度，肌力訓練可做得更全面。</span></span></p>
<p style="line-height: 170%;"><span style="font-size: 10pt;"><span style="line-height: 170%; font-family: 新細明體; color: black;">飲食：隨時掌握體重變化，以備調整飲食，每週至少量一次體重，只要增加</span><span style="line-height: 170%; font-family: Tahoma; color: black;" lang="EN-US">0.5</span><span style="line-height: 170%; font-family: 新細明體; color: black;">公斤</span><span style="line-height: 170%; font-family: 新細明體; color: black;">就要留意，選一餐以代餐方式，例如一餐只喝蔬菜湯，或只吃兩份水果，直到體重下降至正常數值。</span></span></p>
<p style="line-height: 170%;"><span style="line-height: 170%; font-family: Tahoma; color: black;" lang="EN-US"><span style="font-size: 10pt;">&nbsp;</span></span></p>
<p style="line-height: 170%;"><span style="line-height: 170%; font-family: Tahoma; color: black;" lang="EN-US"><span style="font-size: 10pt;">&nbsp;</span></span></p>
<p style="line-height: 170%;"><span style="font-size: 10pt;"><span style="color: #ff0000;"><strong><span style="line-height: 170%; font-family: 新細明體;">緊實曲線運動</span></strong><strong><span style="line-height: 170%; font-family: Tahoma;" lang="EN-US"> Step By Step</span></strong></span></span></p>
<p style="line-height: 170%;"><span style="line-height: 170%; font-family: 新細明體; color: black;"><span style="font-size: 10pt;">此套動作可<span style="color: #008080;">雕塑下背和臀部、大腿線條</span>，一次以十五至二十下為一組，做三至四組，每週進行五天以上，維持三、四週，效果最好</span></span></p>
<p><span style="color: black;" lang="EN-US"><span style="font-size: 10pt;">&nbsp;</span></span></p>
<p style="line-height: 170%;"><span style="font-size: 10pt;"><span style="line-height: 170%; font-family: Tahoma; color: black;" lang="EN-US"><img title="2012-02-02_183044.jpg" border="0" alt="2012-02-02_183044.jpg" src="http://file1.souhk.com/data/attachment/webget/987_1.jpg" />&nbsp;&nbsp;</span></span></p>
<p style="line-height: 170%;"><span style="font-size: 10pt;"><span style="line-height: 170%; font-family: Tahoma; color: black;" lang="EN-US">1</span><span style="line-height: 170%; font-family: 新細明體; color: black;">雙手伸直著地，雙腳膝蓋分開平行踏於瑜伽墊上，腹背肌群稍微用力收緊。</span></span></p>
<p style="line-height: 170%;"><span style="font-size: 10pt;"><span style="line-height: 170%; font-family: Tahoma; color: black;" lang="EN-US">&nbsp;</span></span></p>
<p style="line-height: 170%;"><span style="font-size: 10pt;"><span style="line-height: 170%; font-family: Tahoma; color: black;" lang="EN-US">&nbsp;</span></span></p>
<p style="line-height: 170%;"><span style="font-size: 10pt;"><span style="line-height: 170%; font-family: Tahoma; color: black;" lang="EN-US"><img title="2012-02-02_183143.jpg" border="0" alt="2012-02-02_183143.jpg" src="http://file1.souhk.com/data/attachment/webget/987_2.jpg" />&nbsp;&nbsp;</span></span></p>
<p style="line-height: 170%;"><span style="font-size: 10pt;"><span style="line-height: 170%; font-family: Tahoma; color: black;" lang="EN-US">2.</span><span style="line-height: 170%; color: black;">單腳伸直，將大腿抬高。</span></span></p>
<p style="line-height: 170%;"><span style="font-size: 10pt;"><span style="line-height: 170%; font-family: Tahoma; color: black;" lang="EN-US">&nbsp;</span></span></p>
<p style="line-height: 170%;"><span style="font-size: 10pt;"><span style="line-height: 170%; font-family: Tahoma; color: black;" lang="EN-US">&nbsp;</span></span></p>
<p style="line-height: 170%;"><span style="font-size: 10pt;"><span style="line-height: 170%; font-family: Tahoma; color: black;" lang="EN-US"><img title="2012-02-02_183302.jpg" border="0" alt="2012-02-02_183302.jpg" src="http://file1.souhk.com/data/attachment/webget/987_3.jpg" /></span></span></p>
<p style="line-height: 170%;"><span style="font-size: 10pt;"><span style="line-height: 170%; font-family: Tahoma; color: black;" lang="EN-US">3.</span><span style="line-height: 170%; font-family: 新細明體; color: black;">吐氣，單腳維持上抬姿勢，將下背往上抬高，臀部收緊，離開地板後，肩膀到腳呈現向上斜線，再吸氣身體慢慢往下，動作中身體及臀部都不落地，接近地面時停留，接著吐氣再往上抬，重複做三至四組。</span></span></p>
<p style="line-height: 170%;"><span style="color: black;" lang="EN-US"><span style="font-size: 10pt;">&nbsp;</span></span></p>
<p style="padding-bottom: 5px; padding-left: 10px; padding-right: 10px; padding-top: 5px;"><span style="font-size: small;">執行撰文／楊欣樺　攝影／易志強（人物）、李育嘉（靜物）<br />【本篇文章節錄自<a href="http://www.nongnong.com.tw/"><strong><span style="color: #808080;">《儂儂雜誌》</span></strong></a>2012年1月號‧332期】</span></p>
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