冬日塑身

英雄无悔

<p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21pt; mso-char-indent-count: 2.0;"><span style="FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;;">漫长的冬日拉开帷幕，您的衣服在逐件添加，身上的脂肪也悄悄地在您的某个部位堆积。不经意间，一个冬天下来你会发现身上多了个“救生圈”。</span><span style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">
                        </font></span><span style="FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;; mso-bidi-font-size: 10.5pt;">这是因为冬季人体消化功能增强，胃口大开，很多人在冬天体重都达到最重。而另一方面，冬季锻炼时消耗的热量也大，是去除脂肪的好季节。</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><p></p></span></p><p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21pt; mso-char-indent-count: 2.0;"><span style="FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;; mso-bidi-font-size: 10.5pt;">那么怎样在冬季依然拥有一个曼妙玲珑的身段，跟臃肿潇洒的说声“不”呢？</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><p></p></span></p><p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21pt; mso-char-indent-count: 2.0;"><span style="FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;; mso-bidi-font-size: 10.5pt;">首先是运动的选择应该以有氧运动为主，冬季气候寒冷，爆发性的无氧运动容易引起身体不适，甚至造成运动伤害，所以，健身时一定要选择动作幅度较小、热量消耗较大的有氧运动。在具体项目上，可根据年龄差异而有所不同：年轻人，可以安排跑步等高冲击有氧运动，这样可消耗更多热量，如踏板操，动感单车，有氧拉丁等；中年人可安排快走、慢跑、爬楼梯等低冲击有氧运动；老年人可安排散步、瑜伽、舞蹈，普拉提等项目。年轻人冬季锻炼可以适当加大运动量，时间可以长一些，比如跑步，可以比春夏季多</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">10—15</font></span><span style="FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;; mso-bidi-font-size: 10.5pt;">分钟。中年人身体状况一般都处于下降趋势，不要因为工作忙就不健身了，要按冬季健身计划中规定的量来活动。</span><span style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">
                        </font></span><span style="FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;; mso-bidi-font-size: 10.5pt;">　　</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">
                                <br/><span style="mso-spacerun: yes;">&nbsp;&nbsp; </span></font></span><span style="FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;; mso-bidi-font-size: 10.5pt;">冬季制定好健身计划后，要达到最好的健身效果，关键还在于坚持，不能因为天气冷或者下雪就轻易放弃。实际上对于锻炼来说。运动强度并不是最重要的，长期有规律的坚持才是最重要的。</span><span style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">
                        </font></span><span style="FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;; mso-bidi-font-size: 10.5pt;">　　</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><p></p></span></p><p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21pt;"><span style="FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;; mso-bidi-font-size: 10.5pt;">冬日塑身的时间，一般选择在下班后，</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">18</font></span><span style="FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;; mso-bidi-font-size: 10.5pt;">点</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><font face="Times New Roman">—20</font></span><span style="FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;; mso-bidi-font-size: 10.5pt;">点身心比较放松的时间段进行锻炼。</span><span lang="EN-US" style="mso-bidi-font-size: 10.5pt;"><p></p></span></p><p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21pt;"><span style="FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;; mso-bidi-font-size: 10.5pt;">冬日塑身都在室内为主，</span><span style="FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;;">室内健身好处多多，不过，室内运动时特别要注意保持空气清新和流通。运动时人体会产生大量的二氧化碳、汗液等，再加上伸展动作不可避免要带动灰尘飞扬，如果通风不畅，容易导致缺氧，继而出现胸闷、头晕、恶心等症状。进行室内运动时应选择干净的环境，如集体操房中进行运动的人过多，</span><span lang="EN-US"><font face="Times New Roman">“</font></span><span style="FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;;">密度</span><span lang="EN-US"><font face="Times New Roman">”</font></span><span style="FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;;">很大，就应该提高警惕。呼吸系统比较敏感、对室内灰尘有过敏史的锻炼者，最好不参加人数众多的跳操运动。开窗通风非常必要。</span></p>

英雄无悔

<p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21pt;"><span style="FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;;">下面介绍自助纤腰六招，一个小小的空间，一块垫子，轻松拥有玲珑的小蛮腰。</span></p><p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21pt;"><span style="FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;;">第一招：卷腹运动</span></p><p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21pt;"><span style="FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;;">区别于传统的仰卧起坐，平躺在垫上或凳上，两腿弯曲并拢，脚掌踏在垫上，腰部紧贴地面做收腹练习。起来时候吐气。</span></p><p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21pt;"><span style="FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;;">第二招：两头起</span></p><p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21pt;"><span style="FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;;">仰卧在垫上或凳上，双腿伸直，突起收缩腹部至身体成“</span><span lang="EN-US"><font face="Times New Roman">V</font></span><span style="FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;;">”状，再缓慢下放。注意上半身收缩幅度应均衡。</span></p><p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21pt;"><span style="FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;;">第三招：交叉起坐</span></p><p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21pt;"><span style="FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;;">仰卧在在垫上或凳上，双腿伸直，双手抱头上半身往左起身，同时屈左腿至右手肘部与左膝相碰。再交叉以左手肘部与右腿相碰。反复做。</span></p><p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21pt;"><span style="FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;;">第四招：直腿上举</span></p><p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21pt;"><span style="FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;;">仰卧在在垫上或凳上，双腿伸直，腰部紧贴地面，双腿上举至臀部脱离地面而保持腰部紧贴地面，同时吐气保持腹部紧张。</span></p><p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21pt;"><span style="FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;;">第五招：两头侧起</span></p><p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21pt;"><span style="FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;;">睡美人姿态侧躺在垫上，身体侧面与地面垂直。上面的腿与上半身同时起来，使身体侧面成“</span><span lang="EN-US"><font face="Times New Roman">V</font></span><span style="FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;;">”状，充分感受侧腹的发力。</span></p><p class="MsoNormal" style="MARGIN: 0cm 0cm 0pt; TEXT-INDENT: 21pt;"><span style="FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;;">第六招：早安动作</span></p><span style="FONT-SIZE: 10.5pt; FONT-FAMILY: 宋体; mso-ascii-font-family: &quot;Times New Roman&quot;; mso-hansi-font-family: &quot;Times New Roman&quot;; mso-bidi-font-size: 12.0pt; mso-font-kerning: 1.0pt; mso-bidi-font-family: &quot;Times New Roman&quot;; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA;">自然起立，目视前方，保持挺胸、收腹、撅臀姿态、上半身弯腰至与地面平行，作鞠躬状，反复做。</span><span lang="EN-US" style="FONT-SIZE: 10.5pt; FONT-FAMILY: &quot;Times New Roman&quot;; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: 宋体; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA;"><span style="mso-spacerun: yes;">&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; </span></span>

cdy58

版主所言极是。什么时候亲自指点一下。我现在全力减肥。[em17][em17][em17]

英雄无悔

这是前几天我发表在&lt;钱江晚报&gt;上的

风雨人生

谢班主![em23][em23][em23][em24][em24][em24]