健身软件：耐克女子训练营适合男人健身吗？英文双语对照

不需要，如果你真心想将自己的身体锻炼的更好一点，并且锻炼出一个高大、强壮、干练、匀称、潇洒、亭亭玉立、风度翩翩的身材与体质来，根据我的个人成功经验，建议你修改自己的锻炼方式方法，采取如下整体的强身锻炼方式来进行锻炼为好：

首先是要养成一个早晨提前40到60分钟起床的习惯；

二是早晨起来后，外出先跑跑步，将身体跑到微热就行，作为每天早晨锻炼活动前必须的准备事项；

三是做做广播体操，或者学习简单的武术套路或练武的一些基本动作，注意：初学练武时，先不要求神似，而必须追求形似。才能保证自己的举手投足符合练武人的出手不离方寸；

四是每天早晨锻炼时，进行一下深呼吸后，凭借一口气尽力对天长啸（能锻炼和提高自己的肺活量、底气与嗓音宏亮）。

每天多进行原地起跳、原地起跳摸高、助跑起跳、助跑起跳摸高的锻炼（可以有效的促进自己身体长高、各部位肌肉的强健与线条美，同时可以提高弹跳力、爆发力、耐力、奔跑速度与起跑速度），多进行单杠、双杠锻炼（以能达到并超过高中体育锻炼标准以上为好）；

五是每天睡觉前准备一杯绿茶水，清晨起床后的第一件事是给凉绿茶水加点热开水后，空腹把它喝了（一是稀释体内因睡眠后的血液粘稠问题；

二是有利于锻炼身体时不出现供血、供氧不足的不良状态；

三是有清扫体内垃圾的作用，提高身体的消化功能，有利于多长肉，特别是多长腱子肉；

四是可以消除清晨起床就锻炼时，可以出现的各种身体不适状态；

五是清晨起床空腹就喝绿茶水有消除脂肪肉（肥肉）的医疗效果），清晨起床空腹就饮绿茶水适应后，每天每次必须喝400ml以上；

六是每天早晨一定要吃饱饭，中午也必须吃好、吃饱。鸡、鸭、鱼、肉可以随便吃。但是，晚饭：

一是最好尽量少吃或不吃面食（馒头、面包、面条、饼干、点心、巧克力等）；

二是最好少吃点鸡、鸭、鱼、肉；

三是吃好就行，不要吃的太饱。因为，晚饭的这三条都是长肉的最有利条件，自己必须控制把握好，以免形成摄入量过多而造成尽长脂肪肉（肥肉），不长腱子肉（瘦肉）的主要原因；

七是晚饭两小时后，可以外出走走，做做俯卧撑、吊吊单杠、双杠或者在家、宿舍做做双手倒立、俯卧撑、仰卧起坐的锻炼，锻炼到身体发热即可，等到身体适应后再增加运动量。注意：在自己不满23周岁前，就不能进行举重与超强度锻炼（包括推拉杠零、负重锻炼、深蹲），会影响身体长高并造成腿部肥胖的问题。切记！切记！八是到新华书店、网上购买或下载一些锻炼身体、练武的身体防护与保护书籍及锻炼身体的技术要领、注意事项、女子防身术武术套路来好好学习学习后，再进行具体的锻炼与实施为好。以上各条，在健身房同样适用。但是，贵在持之以恒。

只要你能长期坚持下来，养成生活的如此习惯。

特别是能够严格按照第四条、第五条、第六条进行锻炼，我敢肯定：二三个月你就会见到效果。

如果你能长期坚持下来，用不了二三年，你一定会将自己锻炼成为：高大、干练、英俊潇洒、有气质、亭亭玉立、风度翩翩、举手投足都透出七仙女的风采来，使帅哥美女们喜欢追捧地围绕在你身旁的局面，不是更好吗？祝您成功！

Do not need, if you are open-armed those who want to exercise oneself body is a bit better, and exercise a figure with a lofty, strong, spell able, well-balanced, cheesy, graceful, light demeanour and constitution come, according to my individual success experience, suggest you revise yourself exercise means method, the powerful body that takes following whole exercises means to undertake taking exercise had better:

It is to want nurturance above all a morning shifts to an earlier date the 40 habits that get up to 60 minutes;

2 it is a morning after rising, go out to run first ran, run the body to low-grade fever to go, as before exercising an activity in the morning everyday must prepare matter;

3 it is to do do broadcast gymnastics, perhaps learn simple wushu to cover a few main actions of road or practice martial arts, attention: When practice martial arts of begin to learn, do not ask first alike in spirit, and must seek be similar in form or appearance. The raise one's hand that just can assure oneself is cast sufficient the skill that accords with person of practice martial arts does not leave heart;

4 be when taking exercise in the morning everyday, after undertaking deep breathing, by right of endeavor to grow howl to the day at a heat (gas of the vital capacity that can take exercise and increases oneself, bottom and voice are sonorous) .

Undertake place take off, place take off feels take off of tall, run-up, run-up take off more everyday take exercise high (can promote him body effectively to grow sarcous of tall, each place able-bodied as beautiful as line, can enhance bounce power at the same time, erupt force, endurance, run speed and speed of start of a race) , undertake horizontal bar, parallel bars takes exercise more (exceed above of standard of high school physical training with can be being achieved had better) ;

5 it is the preparation before sleeping everyday water of a cup of green tea, the first thing after early morning gets up is to give water of cool green tea to add a dot to heat up boiled water hind, hollow drank it (it is the blood after Morpheus of attenuant body internal cause ropy problem;

2 be the undesirable condition that offers the blood, inadequacy that feed oxygen does not appear when be helpful for exercising;

3 it is to have the effect that sweeps the rubbish inside body, improve the digestive function of the body, be helpful for how long the flesh, especially how long tendinous child the flesh;

4 it is OK when eliminating early morning to get up to take exercise, all sorts of bodies that can appear are unwell condition;

5 it is early morning gets up hollow drink green tea water to have eliminate adipose flesh (fat) medical treatment effect) , early morning gets up hollow after suiting with respect to water of drink green tea, must drink 400ml above every time everyday;

6 be everyday in the morning must satiate meal, also must have eaten midday, satiate. Chicken, duck, fish, flesh can eat casually. But, dinner:

It is best eat less as far as possible or do not eat cooked wheaten food (steamed bread, biscuit, noodle, biscuit, mug-up, chocolate) ;

2 it is best eat bit of chicken, duck, fish, meat less;

3 it is to had eaten to go, what do not eat is too full. Because, 3 this of dinner are long flesh most advantage, oneself must be controlled had held, lest form intake overmuch and cause long adipose flesh (fat) , not long tendon child the flesh (lean lean) main reason;

7 it is dinner two hours hind, can go in order to go out, do do push-up, condole to a string of 1 horizontal bar, parallel bars perhaps is in the home, dormitory to do those who do both hands handstand, push-up, situp to take exercise, exercise the body to give out heat can, when carry momentum adds again after the body suits. Attention: Resent in oneself before 23 one full year of life, cannot undertake weight lifting and exceed intensity to take exercise (include push-pull thick line 0, load take exercise, crouch greatly) , body length of meeting influence body is tall create the problem with leg fat ministry. Be sure to keep in mind! Be sure to keep in mind! 8 it is to arrive to be bought on Xin Huashu inn, net or download a few exercise, it is good that the body of practice martial arts defends with protection the book reachs wushu of art of self-defence of protective technical essentials, note, woman to cover a road to had come after study study, reentry takes exercise specificly all right with carry out had better. Above each, in gym likewise applicable. But, expensive in perserve.

Want you to be able to insist for a long time to come down only, the such habit that nurturance lives.

Especially can strict according to the 4th, the 5th, the 6th undertakes taking exercise, I dare affirm: You can see 23 months the effect.

If you can insist for a long time to come down, have more than is needed 23 years, you can exercise yourself certainly become: Brilliant and lofty, spell able, cheesy, have temperamental, graceful, demeanor elegant, raise one's hand is cast sufficient the elegant demeanour that gives 7 fairy fully comes, make belles of handsome young man like to chase after hold the ground in both hands around in you the situation beside, be better? Wish you are successful!