如何制定科学健身计划，助你快速增肌英文双语对照

瘦人健身计划：增肌攻略

对于许多瘦弱的人来说，增加肌肉质量是一个挑战。制定科学健身计划是关键的一步，下面将为你介绍如何制定一份科学健身计划，帮助你迅速增肌。

确定健身目标

在制定健身计划之前，首先要明确自己的健身目标。是想要增肌还是只是想变得更加健康？这一步骤的关键在于提出合乎实际的目标，不要过高也不要过低。

科学饮食

要增肌就需要增加热量摄入，但并不是随便吃高热量食物。蛋白质是增肌的基础，因此在饮食中应确保蛋白质的摄入量。此外，还要合理搭配碳水化合物和脂肪，提供身体运动所需的能量。

合理安排训练计划

增肌关键就是力量训练。建议采用分割式训练，每周围绕不同的肌肉群进行训练，保证每个肌肉群有足够的恢复时间。同时，注意训练的时长和强度，不要过度训练导致受伤。

睡眠和恢复

充足的睡眠对于肌肉生长至关重要。睡眠时身体会分泌生长激素，促进肌肉生长和修复。另外，要学会听从身体的信号，合理安排休息时间，让身体得到充分的恢复。

坚持不懈

制定计划只是第一步，坚持才是取得成果的关键。在健身过程中，可能会遇到瓶颈期，但只有持之以恒，才能最终获得成功。

感谢你看完这篇文章，希望以上的健身计划可帮助你更好地增肌，健康成长。

---

英文翻译对照，仅供参考

---

Lath lath fitness plans: Add flesh strategy

To a lot of emaciated people, increasing muscle quality is a challenge. Making scientific fitness plan is crucial one step, will introduce how to make plan of a scientific fitness for you below, help you add muscle quickly.

Define gymnastical goal

Before making fitness plan, want to make clear oneself gymnastical target above all. Be to want to add muscle or just want to become more healthy? The key of this one measure depends on putting forward accord with real cause, not exorbitant also do not pass low.

Scientific food

Want to add flesh to need to increase quantity of heat to absorb, but not be to eat food of high quantity of heat casually. Protein is the base that increases flesh, because this is in food,should ensure protein intake. In addition, even reasonable and tie-in carbohydrate and adipose, provide the energy that body movement place requires.

Reasonable arrangement trains a plan

The key that add muscle is force training. The proposal is used break up type training, different muscle is circled all round every group undertake training, assure every muscle group have enough refreshment time. In the meantime, notice training when grow and intensity, not excessive training is brought about get hurt.

Morpheus and restore

Enough sleep grows to muscle crucial. The body when Morpheus can be secreted grow hormone, stimulative muscle grows and repair. Additional, should learn to comply with the signal of the body, reasonable arrangement breathing space, let the body get sufficient refreshment.

Unremitting

Making a plan is the first pace only, holding to ability is the key that obtains positive result. In gymnastical process, may encounter bottleneck period, but perserve only, ability scores a success finally.

Thank you to read this article, the fitness of hope above plans to be able to help you add muscle better, health grows.