我很胖,不去健身房,怎样锻炼身体减肥呢？英文双语对照

现在生活节奏越来越快了，人们吃的也越来越好的，所以就出现了许许多多身材比较丰满的朋友。那么在你工作忙碌的同时，有没有想到在家靠自己的锻炼去掉身上的脂肪呢？没有时间去健身房，自己也可以健身的。那么哪些运动最好呢？

方法/步骤

1

跑步

可以选择在早上起床时候，可以选择空气新鲜的公园、山间小路、或者人行道路上。每天给自己一个规划，每天早上跑多少公里，每天坚持。如果上班时间不允许，也可以选择在下班时间。可以选一条车子行驶比较少的路段，跑歩回家。跑步不但可以减肥 ，而且可以提高机体免疫力 ，每天半个小时为宜，加油坚持哦。

2

仰卧起坐

如果在家，可以选择比较软的东西垫一下屁股，然后脚抵住沙发或者床的内沿（脚上要穿鞋子），然后腿合并弯曲，双手合并抵住自己的后脑勺，可以先做50个然后起身走几步休息一会，在做100，150，这样慢慢往上加。也可选择腿弯曲，脚放在椅子上面。每天坚持200-300个为宜。这个针对于锻炼腹肌，对塑身有不错的效果。但是，每天锻炼个数以身体承受为主，切不可硬撑，以免造成肌肉酸痛。

3

跳绳

跳绳项目比较有娱乐性,可以提高的情趣。适用于整个过程而且易于坚持。一很适合在下班回家锻炼，可以先跳100个休息一会再跳200，一天坚持500个最好，需要注意的是，跳绳之前不要喝水，不要饱腹跳绳。这样以免造成胃部不适。

4

游泳

游泳是最好的运动之一。首先，运动量大，消耗热量。其次，塑身。游泳几乎用到身体的各个部位。而且各个部位协调一致，身材也会匀称。尤其夏天喜欢运动的朋友，游泳是不错的选择。人体在水中运动时，身体各部位所承受的浮力、压力十分均匀，肌腱和关节可得到均衡的发展，皮下脂肪在可塑性的作用下，通过运动也能有效地进行排放。长期坚持游泳还能对人体形态，尤其是腹部、臀部、肩背部、腿部、足部、曲线及脊柱生理弯曲进行有效地调整，并向流线型发展，从而更好的塑造形体。不过如果你在水库游泳要注意安全哦。

5

骑单车

自行车是我国城市里十分普及的交通工具，人均的拥有率也非常高，许多人骑自行车上班下班，不用搭乘拥挤的公共汽车，十分方便。同时，骑自行车也是一项深受欢迎的体育运动。骑自行车时，身体中大部分的肌肉都能参加运动，有利于体内脂肪的消耗，而且环保，是健身减肥的有利工具。

6

俯卧撑

这个容易操作，在任何时候任何地点都可以做。只是这个锻炼你的手臂，胸肌有很大的帮助。一天可以间断的做500-600个这样。俯卧撑不仅能健身而且防止男人衰老，多做有益。

最后，希望处于肥胖中的你，能够每天坚持，尽快有一个性感完美的身段。

Life rhythm is faster and faster now, what people has is better and better also, appeared so the friend with lots and lots of rounder figures. So while your job is busy, is what think of what rely on oneself in the home to exercise take out body to go up adipose? Go without time gym, oneself are OK also of fitness. So what motion is best?

Method / measure

1

Ran

Can choose to get up in the morning moment, can choose air the alley between new park, hill, or footpath on the road. Give oneself a program everyday, run every morning how many kilometer, hold to everyday. If go to work,time does not allow, also can choose to be in next time. Can choose travel of a car to compare little a section of a highway, run comes home. Ran not only can reduce weight, and can enhance airframe immunity power, everyday half hour is advisable, cheer hold to.

2

Sit-ups

If be in the home, can choose to compare soft thing to pay the end, next the foot touchs sofa or of the bed inside along (shoe should be worn on the foot) , next the leg is amalgamative bend, both hands is amalgamative the afterbrain spoon that touchs oneself, can do 50 to rise to walk along a few paces to rest a little while personally next first, doing 100, 150, such slowly upgrade is added. Leg of optional also choose bends, the foot is put in the chair above. Hold to 200-300 advisable everyday. This needle to exercising abdominal muscle, have pretty good effect to model body. But, exercise a number to bear with the body everyday give priority to, must not maintain forcedly, lest cause muscle ache.

3

Skip

Skip project has amusement quite, the interest that can increase. Apply to whole process and hold to easily. Suit to be in next coming home to take exercise very much, can jump first 100 rest a little while to jump again 200, one day holds to 500 best, those who need an attention is, water is not drunk before skip, do not want full abdomen skip. Such lest create gastric department unwell.

4

Swim

Swimming is one of best motion. Above all, carry momentum is big, use up quantity of heat. Next, model body. Swim to use each position of the body almost. And each position are harmonious and consistent, the figure also is met well-balanced. Especially the friend that summer likes to move, swimming is right choice. Human body is in in water when motion, the body flotage of susceptive of each place place, pressure is very even, tendon and joint are attainable balanced development, hypodermic and adipose fall in the action of plasticity, also undertake effectively discharging through motion. Insist for a long time to swim to still can be opposite human body configuration, especially ministry of back of abdomen, coxal, shoulder, leg, sufficient ministry, curve and rachis physiology bend undertake be adjustmented effectively, and to clipper-built development, thereby better model shaping system. If you swim in reservoir,should notice safety nevertheless.

5

Ride bicycle

The bicycle is our country city in very all-pervading vehicle, of average per capita have rate is very high also, a lot of people go to work by bicycle next, need not take congested bus, very convenient. In the meantime, also be a deeply welcome athletic sports by bicycle. When riding a bicycle, the major muscle in the body can join campaign, be helpful for use up adiposely inside body, and environmental protection, it is the advantageous tool that fitness reduces weight.

6

Push-up

This is maneuverable, in any moment any places can be done. It is this arm that exercises you only, chest muscle has very great help. One day can do 500-600 discontinuously such. Push-up not only can fitness and prevent man consenescence, do more beneficial.

Finally, the hope is in fat medium you, can hold to everyday, have a sexy and perfect figure as soon as possible.