我的健身碎碎念(一)

4개월 전

说在前面的话:

因为每个人身体条件各异,运动水平各异,审美要求各异,这个系列的所有内容皆为本人自己健身时的一些心得,对其他人没有任何指导意义。

目前情况:

BMI指数19.5。典型梨子,上身肋骨分明,臀腿仍有不少脂肪。

运动情况:

刷脂阶段已告一段落,体重按计划匀速达到目标。为防止体重继续下降,准备减少低强度的有氧的运动,辅以高强度间歇运动代替。

面临难题:

梨形身材的关系,如果继续造成能量缺口,上身会过于skinny,但是如果制造热量盈余,又会在下身堆积脂肪。这是我下一步健身遇到的两难境地。

目前应对方法:

运动上以刺激上身肌肉为主,下拉,俯卧撑,核心集训循环训练。希望能尽快找到肌肉发力感,激活上身的大肌肉群。

要增肌的话必须制造热量盈余,但是目前来看,增加摄入势必会造成下身脂肪堆积。感觉没有什么好的解决方法,暂且用少食多餐的计划来控制胰岛素水平,从而尽可能将热量用于肌肉增长,而不是脂肪。

当然,就目前的训练量来看,要增肌基本也不可能,以寻找发力点和激活肌肉群为主。先实施几个月看看效果吧。

2019年8月1日




Posted from my blog with SteemPress : https://kidsreturn.000webhostapp.com/2019/08/%e6%88%91%e7%9a%84%e5%81%a5%e8%ba%ab%e7%a2%8e%e7%a2%8e%e5%bf%b5%ef%bc%88%e4%b8%80%ef%bc%89

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