下班后健身，是先吃饭后健身，还是健身后吃饭？英文双语对照

增肌人群适宜健身后吃饭，减肥人群适合健身前吃饭，所以你想减肥不胖的话，应该先吃饭后健身。

1、健身运动可以采用各种徒手练习，如各种徒手健美操、韵律操、形体操以及各种自抗力动作。也可以采用各种不同的运动器械进行各种练习，如哑铃、杠铃、壶铃等举重器械，单杠、双杠、绳、杆等体操器械，以及弹簧拉力器、滑轮拉力器、橡筋带和各种特制的综合力量练习架等力量训练器械，还有功率自行车、台阶器、平跑机、划船器等有氧训练器材。

2、健身运动的动作方式是多种多样的，既有成套的各种徒手健美体操；也有球、棒等轻器械体操，这些主要用于女子健美训练，借以减肥和改善体形体态，提高灵活性，增强韵律感；更有许多能发达身体各部位肌肉的举重练习动作和其它动作。这些动作主要用于男女强壮体魄、发达肌肉，也用于男女健美训练。

3、为了达到形体健美的目的，需要有专门的训练方法。例如采用杠铃等举重器械做各种动作时，在器械的轻重、动作的做法，安排的组数、次数，运动的速度等方面都有特殊的要求和安排。扩展资料：健身好处：1、 健身长跑可提高呼吸系统和心血管系统机能 科学实践证实，较长时间有节奏的深长呼吸，能使人体呼吸大量的氧气，吸收氧气量若超过平时的7―8倍，就可以抑制人体癌细胞的生长和繁殖。次长跑锻炼还改善了心肌供氧状态，加快了心肌代谢，同时还使心肌肌纤维变粗，心收缩力增强，从而提高了心脏工作能力。2、健身长跑有利于防病治病 健身长跑使血液循环加快，对排泄系统有害物质起到清洗作用，从而使有害物质难以在体内停留和扩散。据测定得知，16分钟跑3000米或25分钟跑5000米，可降低血液中胆固醇。这对老年人易患不同程度的高血脂症，继而引起血管硬化、冠心病、脑血管病等有着良好的预防作用。3、健身长跑有利于心情舒畅、精神愉快 这种长跑因其不重视比赛胜负，只求在轻松愉快中健身，因此对缓解现代社会高节奏和激烈运动带来的精神心理紧张十分有益。据医学专家介绍，这种轻松愉快的运动最能促进体内释放一种多肽物质――内啡吠，从而使人产生一种持续的欣快感和镇静作用。另外，由于长跑使人情绪饱满乐观，有助于增进食欲，加强消化功能，促进营养吸收。长跑锻炼对于培养人们克服困难，磨炼刻苦耐劳的顽强意志具有良好的作用。特别是对那些冬季怕冷爱睡懒觉不想锻炼的人起到促进作用，从而使人他们尝到健身长跑锻炼的好处。

4、健身长跑需要注意速度的快慢，尽量保持在自己身体所能适应的速度，切忌过于猛烈的快速长跑，尤其是不经常跑的，初次可能会在次日手脚酸痛，因为剧烈运动产生的乳酸造成。健身注意事项：1、冬季进行健身锻炼时热身活动要充分，尤其在室外时，首先要做好充分的热身准备再进行较大强度的健身运动。2、衣着厚薄要适宜冬季进行健身活动要注意头、背、脚部的保暖。在室外进行健身锻炼更要注意保暖，锻炼完后切不可站在风大的地方吹风，而应尽快回到室内，擦干汗水，换上干净衣服。3、环境清洁舒适在室内进行锻炼时，一定要保持室内空气流通、新鲜。4、锻炼方法得当冬季健身要提高锻炼的强度和力度，增加动作的组数和次数，同时增加有氧锻炼的内容，相应延长锻炼时间，用以改善机能，发展专项素质，消耗体脂，防止脂肪过多堆积。

5、应根根据个人体质加以变换和调节，对心血管病患者，应禁止做急剧运动，运动量要循序渐进。患有呼吸系统

The crowd that add muscle has a meal after appropriate fitness, before crowd reducing weight suits fitness, have a meal, so you want to reduce weight not fat word, the fitness after should having a meal first.

1, body building can use all sorts of bare-handed practices, be like all sorts of bare-handed and strong and handsome hold, metrical hold, form gymnastics and all sorts of fight force action oneself. The athletic weapon that also can use all sorts of differring has all sorts of practices, wait for weight lifting appliance like bell of dumbbell, barbell, crock, the gymnastic apparatus such as horizontal bar, parallel bars, rope, lever, and bedspring is tensile implement, pulley is tensile implement, oak muscle is taken and the force such as exercise wearing trains all sorts of tailor-made integrated force appliance, still have power bicycle, steps leading up to a house implement, smooth run machine, row implement wait for equipment of training having oxygen.

2, the behavioral way of body building is varied, have all sorts of bare-handed and strong and handsome gymnastics of whole set already; Also have the light gymnastics on or with apparatus such as ball, club, these basically are used at the woman strong and handsome training, so as to reduces weight and improve bodily form posture, increase flexibility, enhance metrical sense; Have more a lot of can develop weight lifting of each place sarcous practices the body movement and other movement. These movements basically are used at the men and women strong physique, develop muscle, also use at male female strong and handsome training.

3, to achieve the goal with strong and handsome body, need has special training method. When using the weight lifting appliance such as barbell to make all sorts of motions for example, in the practice of the weight of appliance, movement, the set number of arrangement, frequency, the respect such as athletic speed has special requirement and arrangement. Patulous data: Gymnastical advantage: 1, gymnastical long-distance running can raise respiratory system and practice of science of cardiovascular system function to confirm, have the profound breath of rhythm more for long, can make human body breathes many oxygen, if exceed,absorb oxygen tolerance at ordinary times 7 ― 8 times, with respect to the growth that can restrain human body cancer cell and breed. Second long-distance running took exercise to still improve cardiac muscle to offer oxygen condition, accelerated cardiac muscle metabolization, still make fiber of cardiac muscle flesh coarsens at the same time, contractive force enhances the heart, increased heart job capacity thereby. 2, gymnastical long-distance running is helpful for preventing disease to treat a disease gymnastical long-distance running makes blood is accelerated circularly, harmful to excreting a system material rises to clean action, make harmful material is hard inside body thereby stay and diffuse. Be informed according to determining, 16 minutes run 3000 rice or 25 minutes run 5000 meters, can reduce the cholesterol in blood. This contracts the disease of tall blood fat of different level easily to old people, then causes disease of blood-vessel of hemal sclerosis, coronary heart disease, head to wait having favorable precautionary effect. 3, gymnastical long-distance running is helpful for pleasurable, spirit happy this kind of long-distance running because victory or defeat of its ignored match, beg only in relaxed and happy in fitness, the mental psychology tension that because this pair alleviates,modern society tall rhythm and intense campaign bring is very beneficial. Introduce according to medical expert, this kind of relaxed and happy motion can be promoted most material of a kind of polypeptide is released inside body -- inside Fei barks, make the person produces a kind of persistent glad pleasure and composed effect thereby. Additional, because long-distance running makes favor mood full and upbeat, conduce to stomachic, strengthen digestive function, stimulative alimentation. Long-distance running takes exercise to overcome difficulty to fostering people, training is assiduous hardily tenacious volition has favorable effect. Be afraid that to those winter Leng Ai sleeps especially stimulative action reachs since the person that lie-in does not consider to take exercise, the advantage that makes long-distance running of their savor fitness exercises the person thereby.

4, the speed that gymnastical long-distance running needs to note rate, carry the rate that can suit in him body as far as possible, the rapid long-distance running with too violent avoid by all means, often do not run especially, may be in the first time ache of morrow hands or feet, because violent campaign produces unripe lactic acid,cause. Gymnastical note: 1, activity of the warm up when winter undertakes fitness takes exercise wants sufficient, it is especially outdoor when, want to had done sufficient warm up to prepare to have the body building of greater strength again above all. 2, the heat preservation that dress thickness wants appropriate winter to undertake gymnastical activity wants to notice ministry of head, back, foot. It is outdoor undertake fitness takes exercise to should notice heat preservation more, after taking exercise, must not stand in blowy place hair drier, and should return as soon as possible indoor, wipe sweat, change clean clothes. 3, environmental cleanness is comfortable when undertaking taking exercise indoors, must keep indoor airiness, fresh. 4, exercise a method proper winter fitness should increase the intensity that take exercise and strength, increase set number of the movement and number, add the content that oxygen takes exercise at the same time, lengthen accordingly exercise time, in order to improves function, develop special quality, use up body fat, prevent adiposity accumulation.

5, Ying Gengen tries to alternate and adjust according to individual constitution, to cardiovascular ill patient, should prohibit doing quick exercise, carry momentum wants successive. Have respiratory system