女生健身减肥怎么计划？英文双语对照

一周计划：

1、第一天：练习所有胸部动作时记住要挺胸做，学会用胸肌发力，而不是拱背。练习背部动作时，意念在背上，要体会用背发力，不要用手臂发力做动作。

胸背卧推1～2组热身哑铃卧推20RM×3哑铃飞鸟20RM×3蝴蝶机（或十字夹胸）20RM×3罗马椅挺身（或硬拉）20RM×3杠铃划船30RM×3坐姿划船（或单臂哑铃划船）20RM×3

2、第二天：腿、臀、有氧不负重蹲30次热身深蹲30RM×3弓箭步25RM×3提踵20RM×3股二弯举25RM×3后摆腿25RM×3跑步30～40分钟要点：别用大重量，别用爆发力。下蹲后意念在臀部发力，站起后也要收紧臀部（男生为了练腿是用大腿的股四头肌发力的）。保持腰背腿臀的紧张，动作宜慢，防止受伤。注意组间和训练后的抻拉练习，把线条拉开。

3、第三天：腹、有氧热身曲腿仰卧起坐（或腿放凳上）30RM×3支撑抬腿（或坐姿抬腿）25RM×3支撑抬腿转体（或坐姿抬腿转体）25RM×6（左右侧各3组）负重转体50RM×3跑步30～40分钟要点：动作尽量慢，用腹肌发力（团身），不要借力。组间休息不要过长，训练后做放松伸展练习。

4、第四天：胸、手臂卧推1～2组热身上斜卧推20RM×3上斜飞鸟20RM×3蝴蝶机（或十字夹胸）20RM×3推肩25RM×3二头弯举25RM×3单臂颈后臂屈伸20RM×3要点：训练后多做手臂肌肉的抻拉，防止成块。

5、第五天：健美操+器械锻炼。健美操也属于有氧运动，运动强度和燃脂效果不亚于跑步。如果你觉得跑步过于枯燥，那么可以用健美操来代替。健美操一般指搏击操、杠铃操、健身操等健身房的公共课目运动，适合各个年龄层练习。

6、第六天： 跑步+器械锻炼。这是最常规的健身房减肥方法。跑步是为了让脂肪燃烧起来，从根本上达到减肥的目的。一般来说，跑步时间控制在45-60分钟之间效果最佳。而器械锻炼是为了针对身体某一部位而减肥的，比如瘦大腿。

7、第七天： 有氧运动。可以游泳、慢跑、健身操、跳舞，打网球，羽毛球。这些都是安全有效的减肥，通常运动量越大，运动时间越长，消耗的糖和脂肪越多。

减肥好处

1、促进新陈代谢：运动能恢复对新陈代谢的调节，刺激机体机能，消耗掉多余的脂肪，进而促进脂肪的代谢。

2、阻止脂肪形成：肌肉的运动，使肌肉对血液内游离脂肪酸和葡萄糖利用率增高，使脂肪细胞缩小变瘦;另一方面，多余的糖被消耗而不能转化为脂肪，减少了脂肪的形成

3、改善心血管系统：运动有助于改善心肌代谢，提高心肌工作能力，心收缩力加强，改善了肥胖者心血管系统对体力负荷的适应能力，减轻心脏负荷，从而改善心血管系统的功能。

4、改善肺呼吸功能：运动增加了呼吸肌的力量，增加胸廓活动范围及肺活量，改善肺通气及换气机能，气体交换加快，有利于更多地氧化燃烧掉多余的脂肪。

5、促进胃肠蠕动：运动改善了腹腔内脏活动的调节机能，增加了胃肠蠕动及其血液循环，使腹胀肠鼓、便秘、下肢静脉曲张、痔疮、嗜睡等并发症减少。

6、增加大脑活力：运动调整了大脑皮层活动状态，使精神饱满，增加了战胜肥胖的信心。

健身减肥是最科学最绿色的减肥方法，运动减肥是肥胖者通过一定的有氧体育运动，使其消耗身体多余脂肪，促进新陈代谢，达到运动减肥的目的。最常见的运动减肥方法有竞走、游泳、慢跑、健身操、跳舞，打网球，羽毛球，有氧运动，等等。也可使用含膳食纤维的减肥产品可安全有效的减肥。通常运动量越大，运动时间越长，消耗的糖和脂肪越多。

拓展资料：

1、有城市就有健身房。尤其是上班一族，白领层次的人群，出于健身、塑体、放松等目的纷纷加入到健身的大军中。在巨大利益驱使下，健身会所也如雨后春笋般拔地而地。然而，与此不相协调的是，全国各大健身场所的健身教练素质良莠不齐，健身者因为练习不当而受到伤害的事件也时有发生。本报记者在体育局了解到，目前国家体育总局已经开始对全国的健身教练市场进行认证培训，体育总局职业技能鉴定中心委托全国各地的职业技能鉴定站和特批一批培训机构进行健身教练的试点培训，比如上海体育学院、北京体育大学、上海锐星健身学院等学校和培训机构已经开始对健身行业的教练进行规范培训管理!品牌主要有:爱康跑步机、莱仕邦跑步机、诺迪克、因美斯跑步机、浩瀚体育、乔山、必艾奇、力度空间。

2、健身课程的炙手可热,直接导致了健身教练的供不应求。北京城内的健身教练行情十分走俏，而该培训中心的导师除了带教练课程以外，每天还得在北京各大健身馆里跑场带会员课程。一些知名教练经常在各大健身俱乐部之间"赶场"，已经成为行业内见怪不怪的一景。"除了上课时间，是见不到教师的，他们还要在其他健身房教课，都是掐准时间了的"，一位在某俱乐部办卡学习的会员告诉记者。

3、健身教练速成上岗，直接导致了健身不当而受伤的事件发生。从一个健身爱好者到一个专业的健身教练，除了初中高级的技能以外，还需具备理论、应急处理和营养知识等教练素质。如果教练水平不过关，会员练习时因为动作不到位或错误练习，以至伤了背部、腰部、颈部等。

4、除了去健身俱乐部和健身中心之外，如果想要锻炼，你还有一些其他的替代办法。青年活动中心经常配备有很好的设备，价格比商业性经营场所也便宜许多。中小学校和高等院校一般也提供宽大的健身场所，有些院校的健身房还在晚上提供培训课。当然，任何时候你都可以在家里进行练习，但是，缺少空间也许会是个问题。天气好的话，你可以去社区的花园里练习。

A week plan:

1, the first day: The exercise remembers wanting to hold out a bosom to do when all bosom movement, the society sends force with chest muscle, is not arch back. When practicing back movement, idea is on the back, want to realize strength of the hair that use a back, do not send force to make a motion with the arm.

Pectoral back lies push 1 ～ dumbbell of 2 groups of warm up lies push 20RM × 3 butterfly of × of 20RM of 3 dumbbell flyer machine (or the cross places a bosom) 3 Rome of 20RM × chair straighten one's back (or pull forcedly) 3 barbell of 20RM × row 3 sitting position of 30RM × row (or thin arm

2, the following day: Leg, buttock, oxygen does not load crouch warm up 30 times to crouch 30RM × greatly × of 25RM of 3 forward lunge 3 2 turns lift × of the 3 20RM that lift heel 25RM × 3 hind 30 ～ should nod 3 ran of × of the 25RM that place a leg 40 minutes: Do not use great weight, do not use erupt force. The idea after crouching below sends force in hip, hip also should be tightened up after the station rises (the schoolboy uses femoral to drill the leg is of quadriceps hair force) . Maintain a waist to bear the intensity of leg buttock, behavioral appropriate is slow, prevent to get hurt. The pull out after noticing across block and training helps an exercise, pull open line.

3, the 3rd day: Leg of music of abdomen, warm up having oxygen sit-ups (or the leg puts stool to go up) 30RM × 3 prop up carry leg (or sitting position carries leg) 25RM × 3 prop up carry leg turn (or sitting position carries leg turn) 25RM × 6 (or so side each 3 groups) : Movement as far as possible slow, send force with abdominal muscle (tucked) , do not lend strength. Across block rests not to grow too, do after training loosen extend exercise.

4, the 4th day: Bosom, arm lies push 1 ～ on 2 groups of warm up inclined lie push 20RM × 3 go up 3 butterfly of × of inclined flyer 20RM machine (or the cross places a bosom) × of the 3 25RM that turn a shoulder bends 20RM × 2 times 3 lift 25RM × Qu Shen of the arm after neck of 3 thin arms: Arm sarcous is done more after training pull out is pulled, prevent agglomerate.

5, the 5th day: Strong and handsome hold + appliance takes exercise. Strong and handsome hold also attribute movement having oxygen, athletic intensity and effect burning fat no less than ran. If you feel ran is too as dry as a chip, can use so strong and handsome hold will replace. Strong and handsome hold point to commonly strike hold, barbell is held, the communal topic of the gym such as setting-up exercise moves, suit each age layer exercises.

6, the 6th day: Ran + appliance takes exercise. This is the grooviest gym method reducing weight. Ran is to let adipose upblaze, from go up at all achieve the goal that reduce weight. Generally speaking, ran time control is in 45-60 minute between the effect is optimal. And appliance takes exercise is for what reduce weight in the light of body some place, for instance thin ham.

7, the 7th day: Have oxygen campaign. Can swim, canter, setting-up exercise, dance, play tennis, badminton. These are safety reduces weight effectively, carry momentum is normally bigger, athletic time is longer, the candy that use up and adipose more.

Advantage reducing weight

1, stimulative metabolism: Carry kinetic energy restores pair of metabolic adjustment, stimulate airframe function, use up redundant adipose, promote adipose metabolization then.

2, prevent adipose form: Sarcous moves, make muscle right fatty acid of the dissociate inside blood and heighten of dextrose utilization rate, make adipose cell contractible become thin; on the other hand, surplus sugar is used up and cannot translate into is adipose, reduced adipose formation

3, improve cardiovascular system: Motion conduces to improvement cardiac muscle metabolizes, increase capacity of cardiac muscle job, contractive force strengthens the heart, improved fat person the cardiovascular system suiting to manual bear ability, reduce heart negative charge, improve the function of cardiovascular system thereby.

4, improve lung to breathe a function: Motion increased the power of breathing flesh, increase pectoral outline territory and vital capacity, improve lung to aerate reach function of take a breath, aeriform exchange is accelerated, be helpful for more oxidation burning redundant adipose.

5, stimulative stomach bowel wriggles: The adjustment that motion improved celiac and splanchnic activity function, increased gastric bowel peristalsis and its blood circulation, make varicosity of beat of abdominal distension bowel, constipation, lower limbs, haemorrhoid, be addicted to sleeps wait for complication to decrease.

6, increase cerebrum vigor: Motion adjusted pallium activity position, make bouncy, raised the hope with fat conquer.

It is the most scientific that fitness reduces weight most method of green reducing weight, it is fat that motion reduces weight person pass certain athletic sports having oxygen, make its use up the body redundant and adipose, stimulative metabolism, achieve the goal that motion reduces weight. The commonnest motion reduces weight the method has walk, swim, canter, setting-up exercise, dance, play tennis, badminton, have oxygen campaign, etc. Also can use contain prandial fibrous product reducing weight but safety reduces weight effectively. Carry momentum is normally bigger, athletic time is longer, the candy that use up and adipose more.

Extend a data:

1, the city has gym. Go to work especially gens, the crowd of white-collar administrative levels, stem from system of fitness, model, in loosening the main forces that waits for a purpose to join fitness in succession. Drive in huge increase below, fitness is met place also unplugs like emerge the ground and the ground. However, what do not coordinate with this is, the fitness of each big fitness place teachs the whole nation experienced quality the good and bad are intermingled, fitness person because practice undeserved and the incident that is harmed also happens from time to tome. Our newspaper reporter understands in sports bureau, at present national sports total bureau has begun to teach experienced market to undertake attestation groom to countrywide fitness, the professional skill appraisal that center of appraisal of skill of profession of sports total bureau entrusts countrywide each district stands and approve especially groom what the orgnaization has gymnastical train is pilot groom, for instance the school such as institute of fitness of star of acute of university of sports of Shanghai sports institute, Beijing, Shanghai is mixed groom the train that the orgnaization has begun pair of fitness trades undertakes compasses Fan Peixun manage! Does the brand basically have: ? Does  pedal exemplary does the ⒗ that hand in  show duty gadolinium to exemplary does Gu Yi of billow of Li of ⒁ of excuse me of gorge of archives of the ⑴ that hand in  hand in  of  ⒑ chess is thoroughfare  ⑶ artful Zhan Huan of flesh of Χ of ⒘ of Jin of  of an ancient type of spoon of be good at ⒈ ?

2, of gymnastical course hot, brought about what be good at teaching by one's own example drills to demand exceeds supply directly. The gymnastical coach prices inside Beijing city is very popular, and should groom central adviser besides belt beyond coach course, still must be in Beijing everyday a belt runs in each big fitness house member course. A few famous coaches often are between each big fitness club " drives a " , had become mind inside the industry not odd one situation. "Besides schooltime, it is to see those who be less than a teacher, they teach a course in other gym even, it is clutch exact time " , a member that does card study in some club tells a reporter.

3, fitness teachs experienced crash mount guard, brought about fitness directly undeserved and wounded incident happens. Arrive from enthusiast of a fitness a professional gymnastical coach, besides the skill with high junior high school, still need to have processing of academic, lash-up and nutrient knowledge to wait for coach quality. If coach level closes nevertheless, when the member practices, do not reach the designated position because of the movement or the mistake practices, down to was hurt back, waist, cervical etc.

4, besides go besides gymnastical club and gymnastical center, if want to take exercise, you still have a few to replace method otherly. Young activity center often distributes the equipment with very good stock, the price is cheaper also than commerciality management place a lot of. School of middle and primary school and institution of higher learing also provide ample gymnastical room commonly, the gym of some schools still is offerred in the late evening groom class. Of course, it allow when to await you is OK to allow when to await you the practice has in the home, but, lacking a space perhaps can be a problem. If weather is good, you can practice.