已经节食、吃得少、运动，肚肚还是松垮垮？

瘦瘦是过来人～节食和吃得少并不会让肚肚变小！

单靠运动就要紧致肚肚，更是天方夜谭！

（除非你原本的体脂肪就是20%以下）

 

即使长年节食配合运动，

其他的地方都瘦了，就是肚肚没瘦！

实施了ＣＬＥＡＮ　ＥＡＴＩＮＧ半年，

配合上肌耐力训练。

真的就是半年，成果就很明显！

所以，事实证明～

『单靠运动是不够的！』

『光是挨饿、低卡、低淀粉更是错误！』

要有２４吋腰，美丽的马甲线～

『饮食、运动缺一不可！』

昨天看到QueenOfDaGym的文章，

讲得十分中肯，很有逻辑～跟大家来分享唷～

～How to strengthen and tighten your core even after giving birth～

【如何强化及紧致中央肌群，即使经过生产？】

 

The formula for transforming your abdominal section or CORE is a combination of:

1. CLEAN EATING
2. CARDIO. Getting your heart rate pumping! This is how we improve heart health, oxygen distribution in the body and of course, weight loss. Burning energy-calories!! In order to lose weight, we need to burn calories out of the body. It's also an awesome stress reliever :) I'm going to get into cardio execution a little later because there's something vital I want to explain to you guys but for now, I'm gonna leave it at this.
3. MUSCLE GROWTH Engaging the muscles EFFECTIVELY!!!! I see people all the time "trying" to attain that six pack but they're wasting their time by doing crunches. Look, crunches alone do not work. Lying on the floor doing crunches only hits one area of the abdominal muscles, the upper part of the rectus abdominis which is the largest muscle of the abdomen. It runs from the bottom of your ribs down the center of your stomach all the way to the groin. this group is referred to as the "6 pack". Down right above the pubic bone lies the iliopsoa. This muscle is underneath the bottom part of the rectus abdominis. (the area that seems to give women the most problems post pregnancy.) You also have the internal and external oblique muscles which run down both sides of your stomach and waist. There are two layers-internal and external. Collectively, the muscles of the abdomen in conjunction with your gluteal muscles and lower back muscles work as a corset for the abdominal region. working just one area of your stomach like doing standard crunches isn't going to get you that perfect, strong, sexy, tight core. You need to hit all of them.

 

紧实腹部的方程式：

一、ＣＬＥＡＮ　ＥＡＴＩＮＧ（饮食）

要有最佳的健康和最棒的身材，饮食占了９０％！

运动只占了１０％...

你无法像野兽般的在健身房训练，

结果运动完后大吃特吃乱乱吃～薯条、汉堡、蛋糕、冰淇淋...

运动其实是在塑造身材最简单的部分，

饮食才是最艰难也最重要的！

只要肯努力，任何人都可以有强壮的肌肉，还有六块腹肌。

不过，有多少人能呈现出来呢？

正当努力的锻炼时，所有的肌肉都被脂肪暗藏在皮下。

即使练得再凶，外观上只会越练越胖！

You need dedication and more importantly, SELF DISCIPLINE!

You need to commit yourself to working out-YES, but, you need to understand that you absolutely MUST, MUST, MUST, eat CLEAN and stick to it day, after day, after day!!

We're replacing bad habits with good ones right?

It's a life change.

It's a commitment to yourself. It's about getting healthy MIND, BODY AND SOUL.

Your body will change, yes...but your MIND will grow and mature along with it.

Overall health is what we are striving towards and during this process you're going to grow.

You will see that you ARE capable of self control, discipline and CHANGE!

所以说～

『自我控制』不单是让外观看起来更棒，

从而会让自身的意志变强、变成熟、变得更坚定！

这是一种生活模式的改变，

也是对自己的一种挑战和训练！

二、ＣＡＲＤＩＯ（有氧运动）

 

要消耗掉之前的脂肪，

有氧运动绝对部可以少！

让心跳加快超过２０分钟，

让身体燃烧脂肪！

无论做什么有氧运动都行！

即使像仓鼠一样跑跑步机，

或者像猴子一样满山跑....

三、ＭＵＳＣＬＥ　ＧＲＯＷＴＨ（长肌肉）

单靠伏地挺身就想要有紧实的腹肌？

当然没有这回事！

腹部的肌肉有很多方向，有很多肌群。

用力方式不同，就会用到不同的肌群。

一般的ｃｒｕｎｃｈｅｓ只会训练到腹直肌的上四块，

ｒｅｖｅｒｓｅ　ｃｒｕｎｃｈｅｓ只会训练到腹直肌的下两块。

想要有马甲线呢？一定非练腹斜肌不可！

瘦瘦整理了初阶练腹肌的ｙｏｕｔｕｂｅ影片：

第二个动做：ＰＬＡＮＫ　ＰＵＳＨ　ＵＰｓ

要注意的是，腹部用力之余，腰背要打直！

如果往下凹的话，就会感觉到后背酸痛！

瘦瘦会将动做的名字输入ＨＩＩＴ　ＴＩＭＥＲ里头，

每个动做３０秒～６０秒，

五个循环再休息。

如果还想再继续进行更进阶的动作，可以试试以下著款：

除了肌耐力训练外，这组的动作比较快，心跳也会加速～

这款腹肌训练被瘦瘦纳入HIIT的circuit里头了！

不用再干羡慕别人的腹肌了！

快来实施腹肌断练三部曲罢！