关于健身,有氧和无氧如何搭配？英文双语对照

减掉身体多余的脂肪，才能使身材曲线变得更加完美，提高减脂效率的方法，就是有氧和无氧的科学配合。

但是在实际训练中，我们健身者在经过无氧锻炼后，时间比较紧张或嫌麻烦，会放弃30-40分钟的有氧运动锻炼，因此使锻炼效果被打了折扣，为了更好地解决这个问题，今天给朋友们推荐3个有氧和无氧的组合锻炼方式，下面就让我们实际操练起来。

第一个组合：保加利亚杠铃剪蹲+5组×2分钟快走

保加利亚剪蹲（无氧）

动作准备：选择和膝盖同高的平板凳，双腿分开使一条腿支撑地面，另一条腿向后伸并屈膝，前脚掌搭在凳子上，双臂伸直握住哑铃，手掌心相对，保持上半身的稳定。

动作过程：收紧腹部肌肉，支撑腿屈膝使身体向下做深蹲动作，当后腿膝盖接触地面时，保持动作1秒，四头肌有很强的拉伸和收缩感，然后收缩四头肌，身体回到起点，重复。

训练强度：建议做3-4组，每组做15-20次。

注意事项：保持身体的稳定，双臂在动作始终保持伸直，控制好双腿上升和下降的速度，最大范围地刺激四头肌，双腿的脂肪在运动力的作用下，大量地燃烧，起到减脂塑形大腿的目的。

第二个组合：六角杠铃深蹲+5组×2分钟快走

六角杠铃深蹲

动作准备：身体站在六角铃中央，双脚之间的距离与肩部同宽，双臂伸直双手握住把手，手掌心相对，保持身体挺直。

动作过程：稳定双臂和身体，收缩核心肌群，使身体向下蹲，双腿屈膝不要内扣，当大腿几乎和地面平行时，杠铃底端接触地面，保持动作2秒，最大限度收缩股四头肌，然后慢慢升起身体，回到起点，重复。

训练强度：建议做4-5组，每组做10-15次。

注意事项：身体保持笔直，伸髋收腹使身体下降或者上升，注意力集中在四头和臀部，收紧臀部和大腿肌肉。

第三个组合：俯身健身带卷腹（腹肌）+5组×2分钟快走

动作准备：身体保持俯卧撑姿势，双腿向后伸直，双脚套在健身带的把手上，保持脚尖朝下，双臂在体前伸直支撑在地面上。

动作过程：运动时，收缩腹部肌肉使双腿向胸部运动，臀部向上举起，整个身体像个倒V字形，当到最大限度的时候，保持动作1秒，最大范围收缩腹肌，然后使双腿向后伸展，回到起点，重复动作。

训练强度：建议做3-4组，每组做10-15次的练习。

注意事项：整个动作过程中，收紧腹肌，双臂保持稳定。

有氧动作的配合

在以上3个无氧动作之间，利用休息时间进行5组的快走锻炼，这样整个锻炼就会多添加了30分钟的有氧，这样不仅远离了无氧和有氧的独立训练带来的枯燥，同时还使锻炼效果明显，建议朋友们在制定训练计划的时候，可以采用这样的结合方法，效果那是非常明显的，不信你可以尝试练练，也可以进行复合动作和单关节动作相互结合的运动模式，这样对增肌塑形有很大帮助。

Decrease the body redundant adipose, ability makes figure curve becomes more perfect, raise the method of the efficiency that reduce fat, namely oxygen and the science that do not have oxygen cooperate.

But in training actually, our fitness person after taking exercise without oxygen in the course, time compares insecurity or disrelish a trouble, can abandon 30-40 minute motion having oxygen takes exercise, because this makes exercised the effect to be hit discount, to solve this problem better, recommend 3 to oxygen and the combination that do not have oxygen exercise means to friends today, we let actual drill below rise.

The first combines: Bulgaria barbell is cut crouch + 5 groups of × 2 minutes go quickly

Bulgaria is cut crouch (without oxygen)

The movement prepares: Choice and knee level make the same score bench, double leg makes a leg props up the ground apart, another leg is extended backward and bend one's knees, the palm builds the foot to go up in bench before, handholding dumbbell of double arm unbend, palmar heart is opposite, maintain the stability of the upper part of the body.

Behavioral course: Tighten up abdominal muscle, bend one's knees of the leg that prop up makes the body is done downward stay an action greatly, when hind leg knee contacts the ground, hold an action 1 second, quadriceps has very strong drawing and contractive feeling, contract next quadriceps, the body returns start, repeat.

Train intensity: The proposal makes 3-4 group, every groups do 15-20 second.

Note: Maintain the stability of the body, double arm maintains unbend from beginning to end in the movement, had controlled the rate that double leg rises and drops, ground of the biggest range stimulates quadriceps, bicrural is adipose fall in carry dynamic action, abundantly burns, rise to reduce goal of femoral of fat model form.

The 2nd combines: 6 horn barbell crouchs greatly + 5 groups of × 2 minutes go quickly

6 horn barbell crouchs greatly

The movement prepares: Body station is in the center of 6 horn bell, the distance between double foot and humeral ministry are the same as wide, handholding handle of both hands of double arm unbend, palmar heart is opposite, hold the body straight.

Behavioral course: Stabilize double arm and body, contractive core flesh group, make the body crouchs downward, double leg bend one's knees does not want inside buckle, mix almost when ham when the ground is parallel, barbell bottom termination hits the ground, hold an action 2 seconds, utmost contracts a quadriceps, rise a body slowly next, return start, repeat.

Train intensity: The proposal makes 4-5 group, every groups do 10-15 second.

Note: The body keeps straightforward, extend coxa to receive an abdomen to make the body drops to perhaps rise, attention is centered in head and 4 hip, tighten up hip and ham muscle.

The 3rd combines: Fu body fitness takes away an abdomen (abdominal muscle) + 5 groups of × 2 minutes fast

The movement prepares: The body maintains push-up pose, double leg backward unbend, double foot covers the grip that takes in fitness to go up, maintain tiptoe gadarene, double arm is propped up in the unbend before body go up in the ground.

Behavioral course: When motion, contractive and abdominal muscle makes double leg moves to bosom, hip is raised up, whole body resembles pour V glyph, should arrive utmost when, hold an action 1 second, abdominal muscle of systole of the biggest range, make next double leg backward extend, return start, repeat an act.

Train intensity: The proposal makes 3-4 group, every groups do 10-15 second exercise.

Note: In whole act course, tighten up abdominal muscle, double arm keeps stable.

Of movement having oxygen cooperate

In above 3 do not have oxygen movement between, those who use breathing space to undertake 5 groups is fast go take exercise, so whole take exercise to meet what added 30 minutes more have oxygen, was far from not only so what bring without oxygen and the independent training that have oxygen is as dry as a chip, still make exercise the effect at the same time apparent, when proposal friends are making training plan, can use such combinative method, the effect is very apparent then, do not believe you to be able to try practice, the athletic pattern that also can undertake compound movement and only joint action are united in wedlock each other, have very great help to adding flesh model form so.