健身锻炼知识？英文双语对照

1、健身前60分钟内，不要吃不易消化的食品，比如油脂类、肉类等，可以适当的吃碳水化合物，比如面包、香蕉等，这样可以提升运动表现。

2、运动前一定要做好充分的热身，使身体和心理得到适应反应，让身体更快进入训练状态，以及防止运动损伤的发生

3、如果运动超过60分钟，或运动强度剧烈，需要补充运动饮料和水，这样可以防止因为出汗过多，造成人体电解质流失

4、运动后要进行，至少5-10分钟左右的全身肌肉拉伸，这样可以降低第二天的迟发性肌肉疼痛

5、增肌的朋友，在健身后需要补充高蛋白食物，比如鸡蛋、牛肉、鸡胸肉、蛋白粉等，这样可以更好的提高训练效果

6、减脂的朋友需要适当降低热量摄入，在训练中要注意补水，绝对不能不喝水，身体缺水不利于机体代谢，补水应遵循少量多次的原则

7、健身时一定要穿运动服和运动鞋，这不仅可以提升运动表现，而且可以降低运动受伤的风险

8、酒后禁止健身训练，酒精本身就是加速血液循环，如果酒后再去健身，很容易诱发高血压等心脑血管疾病

9、训练后30分钟内尽量不要抽烟，因为血液循环会加速促进尼古丁的吸收，健身还是不要抽烟的好

10、力量训练时不要憋气，动作节奏控制要慢，注意力集中到目标肌群，体会肌肉的发力

11、训练后不要立即进行淋浴，等汗消去再淋浴，淋浴水温不要过高，以免身体免疫下降

12、运动强度的大小因人而异，不要与人盲目攀比，运动项目、动作没有所谓的最好，只有适合自己的才是最好的

13、锻炼结束后，请将器械放回原位

14、有氧训练时要从缓慢进行，结束时速度也要慢慢降低，比如跑步前5分钟可以是热身，最后5分钟是身体调整

15、早餐必须是一天中最有质量的一餐，因为它影响了全天的新陈代谢，不吃早餐万万不可取

16、健身训练可以随时随地的，比如原地做徒手深蹲、高抬腿、箭步蹲等，这些都可以在办公室或小范围内进行

17、决定要开始健身前，最好先做一个简单的体能评估，这个可以找健身房的教练帮你做

18、好的健身效果离不开好的休息，请尽量早点休息，最好在晚上10点前睡觉

19、人变胖不是一两天就变胖，所以想要变瘦也是一样，运动带来的外形改变需要时间，所以坚持下去最重要

20、早上锻炼好还是晚上锻炼好，至今没有定论，找到最适合自己的时间，就是最好的训练时间

21、健身频率练一天休息一天就好，没有必要每天都练，毕竟你还有家人、朋友、工作和生活，健身不是全部，只是生活的一部分。

1, inside before fitness 60 minutes, do not eat stodgy food, for instance grease kind, the flesh kind wait, can eat carbohydrate appropriately, for instance biscuit, banana, can promote motion show so.

2, sufficient warm up must have been done before motion, make the body and psychology get accommodative reaction, make the body faster enter training state, and the happening that avoids athletic loss

3, if move more than 60 minutes, or athletic intensity is acuteness, need compensatory motion beverage and water, because,can prevent so desudation, cause prediction of a person's luck in a given year of human body electrolyte

4, want to undertake after motion, at least 5-10 minute systemic muscle drawing of the left and right sides, can reduce so the following day the late muscle that send a gender is aching

5, the friend that adds muscle, food of compensatory high protein needs after fitness, for instance pink of flesh of egg, beef, chicken breast, albumen, so OK better improve training result

6, the friend need that reduces fat reduces quantity of heat to absorb appropriately, want to notice filling water in training, have to drink water absolutely, the body is short of water to go against airframe metabolization, filling water should be abided by a few for many times principle

7, kit and sneaker must be worn when fitness, this can promote motion show not only, and the risk that can reduce motion to get hurt

8, prohibit after wine fitness trains, alcohol itself quickens blood to circulate namely, if fitness goes again after wine, cause disease of blood-vessel of hypertensive head waiting for a heart very easily

9, training hind does not smoke as far as possible inside 30 minutes, because blood can quicken the absorption of stimulative nicotine circularly, what fitness still does not smoke is good

10, when force trains, do not choke with resentment, behavioral rhythm control wants slow, attention centers target flesh group, experience sarcous sends force

11, shower bath does not have instantly after training, expunction waiting for sweat again shower, shower water is warm not exorbitant, lest body immunity drops

12, the size of athletic intensity because of the person different, do not vie blindly with the person, what athletic project, movements did not tell somewhat is best, the ability that suits oneself only is best

13, after exercising an end, please appliance replace former

14, want when training having oxygen from slow undertake, the speed when the end also wants to be reduced slowly, for instance before ran 5 minutes can be warm up, 5 minutes are the body is adjusted finally

15, breakfast must be the meal that there is quality most in a day, because it affected round-the-clock metabolism, do not have breakfast absolutely is not desirable

16, gymnastical training is OK at any time and place, for instance place is done bare-handed crouch greatly, carry high leg, a sudden big stride forward crouchs etc, these can be in the office or undertake inside little scope

17, before the decision should begin fitness, had better do a simple physical ability to evaluate first, this coach that can look for gym helps you do

18, good gymnastical effect rests from what do not leave good, rest earlier as far as possible please, had better sleep before 10 o'clock in the late evening

19, the person becomes fat is not 9 days become fat, wanting to become thin so also is same, the appearance change that motion brings needs time, it is the most important to hold on so

20, had taken exercise in the morning or had taken exercise in the evening, do not have final conclusion up to now, find the time that suits oneself most, it is best training time

21, it is good that gymnastical frequency drills one day rests one day, not was necessary to drill everyday, after all you still have family, friend, job and life, fitness is not all, it is the one part of the life only.