健身注意事项及饮食方法？英文双语对照

健身注意事项及饮食方法？

健身减肥或者增肌时均应遵循高蛋白、低热量的饮食方案。即使是以增强体魄为目的的健身活动，也应注意饮食。建议不要空腹健身，健身前2小时可以摄入燕麦片、粗粮面包、番薯等富含碳水化合物食品，以防止运动中饥饿，也可为锻炼提供充足的能量。

健身后建议1小时内饮食，间隔时间过久不利于体力的恢复，可适当摄入蛋白质和碳水化合物，如糙米饭、鸡胸肉、三文鱼、鸡蛋等。

哑铃健身方法？

哑铃正确锻炼方法一：锻炼臂力方式

想要通过哑铃来得到臂力的加强，可以做向上推举的运动，和向外伸展的运动，向外推举就是先直立站好，然后双手各握一个哑铃，向上提拉哑铃到自己腰部的位置，然后向上屈胳膊，当哑铃的位置和肩膀同高的时候，再向上推，一直推到头部的正上方。伸展运动主要的做法是向外侧伸展胳膊，同样两只手各握一个眼睛，然后从侧方抬起胳膊，抬到和肩膀同高就可以了，这样的锻炼方法，不仅能够增强臂力，还可以起到增强侧腹肌的作用。

哑铃正确锻炼方法二：锻炼腿部肌肉方式

有些朋友不知道怎么用哑铃来增强腿部的肌肉，其实增强腿部肌肉使用哑铃并不很难，首先让自己坐在椅子上，然后将哑铃放在脚踝和小腿交界的部位，将脚面勾起不要让哑铃掉下去，保持这样的坐姿，然后开始向上抬脚，直到将脚抬到和膝盖同高的位置，这样的运动方法坚持做10~20个，大腿和小腿部位的肌肉都会有所加强。

哑铃健身的方法，怎样正确使用哑铃健身？

举哑铃正确的做法想要达到最大的举哑铃效果，我们就应该保持正确姿势，首先双脚开立，距离不要太大，与肩同宽就可以，保持稳定，挺胸收腹，上臂与小臂的夹角为90度，双手手心朝正前方，拳眼相对，然后向上推起。推的时候呼气，且动作一定要慢，最好保持匀速。用哑铃健身时注意：运动前要充分热身哑铃是一种练习力量的辅助器材，无论是练力量，还是塑身形，都能起到很好的作用。在用哑铃进行健身时我们也需要注意一些事项，保证自己安全的使用哑铃锻炼身体，最重要的就是在运动前要充分的做热身运动，包括5-10分钟的有氧训练和身体主要肌肉的伸拉;做动作不要过快，尤其是腰腹的稳定性很重要;训练动作要避免单一，全身均衡是最重要的。

健身饮食知识？

1、加快新陈代谢：在训练过程中碳水化各物的补充尤为重要，在健身时，带上功能型维生素饮料或者一点干粮是很必要的。

2、降低热量的摄入：摄入的过少会导致很多体力问题，对健身房的锻炼效果也会不利。合适的做法是每天摄入的热量合理的减小，锻炼的时间和强度均不要改变。

3、选择脱脂的食品：一种最简单的减少热量摄入的方法就是食用低脂的甚至是脱脂的食品，例如脱脂的牛奶，酸奶，奶油等。

4、少吃多餐：减少每次吃的量，增加次数。

健身怎么饮食？

1.

适当摄入高能量食物：以牛肉、肌肉为主，注意是以瘦肉为主，少量搭配脂肪。

2.

多吃水果蔬菜：保证全谷物、水果、蔬菜、谷物、奶制品及蛋白质等食物。

3.

喝牛奶

健身爱好者很多都有这样的习惯，就是每天都喝牛奶。因为牛奶里面含有丰富的钙物质和蛋白质，对于健身来说，可以起到很好的作用。

健身如何饮食？

1.

适当摄入高能量食物：以牛肉、肌肉为主，注意是以瘦肉为主，少量搭配脂肪。

2.

喝牛奶

健身爱好者很多都有这样的习惯，就是每天都喝牛奶。因为牛奶里面含有丰富的钙物质和蛋白质，对于健身来说，可以起到很好的作用。

3.

多吃水果蔬菜：保证全谷物、水果、蔬菜、谷物、奶制品及蛋白质等食物。

健身饮食食谱？

第一天

早餐：

2片培根，鸡胸肉鸡蛋蔬菜沙拉，火龙果酸奶

午餐：

半个中等大小西红柿，2汤匙松仁，1/4个中等大小洋葱，1汤匙橄榄油

晚餐：

226克三文鱼，8根芦笋嫩茎，1汤匙橄榄油，1/3杯树莓，170克去皮鸡胸肉，半根黄瓜

第二天

早餐：

4个鸡蛋，鸡蛋牛油果三明治，口蘑芦笋，牛奶

午餐：

170克牛排，2杯西兰花，1汤匙橄榄油，1/4个红洋葱

(训练后)2勺恢复饮品

晚餐：

牛油果鸡蛋小番茄沙拉，南瓜粥，85克菠菜，半杯椰子汁

第三天

早餐：

3个蛋清，1杯西兰花，1汤匙橄榄油，1/4杯乳酪，酸奶麦片

午餐：

半杯胡萝卜汁，2汤匙乳酪，1汤匙菜籽油，香煎三文鱼，口蘑蔬菜沙拉

晚餐：

1勺半乳清蛋白，2汤匙天：然花生酱，2汤匙亚麻仁粉

第四天

早餐：

2片火鸡培根，2个鸡蛋，蔬菜，牛油果草莓蓝莓

午餐：

1根芹菜，1/4个中等大小洋葱，1罐金枪鱼罐头，3叶片生菜，玉米

(训练后)2勺恢复饮品

晚餐：

170克牛排，8个甘蓝小包菜，1汤匙橄榄油，1勺半乳清蛋白

第五天

早餐：

1杯全脂酸奶，1勺半乳清蛋白，2汤匙切碎的核桃，1/4杯树莓

午餐：

2杯小菠菜，2颗草莓，3汤匙切碎的洋葱，198克去皮鸡胸肉，1/3汤匙橄榄油，蘑菇小米燕麦饭

晚餐：

200克牛排，1/4杯干酪，半个蜜桔，2汤匙切碎的核桃，1勺半乳清蛋白

第六天

早餐：

3个蛋清，1杯蘑菇切片，脱脂牛奶，全麦面包

午餐：

2杯生菜，2根青葱，200克去皮鸡胸肉，1汤匙橄榄油

(训练后)2勺恢复饮品

晚餐：

200克瘦牛肉，半个中等大小西红柿，半个洋葱，1/4杯乳酪，半根黄瓜，2汤匙橄榄油

第七天

早餐：

226克巧克力牛奶，酸奶燕麦，1勺半乳清蛋白，半杯椰子汁

午餐：

200克牛里脊，半杯菠萝块，2杯小菠菜，1/3汤匙橄榄油

晚餐：

1杯西兰花，200克去皮鸡胸肉，1杯菜花，1/3汤匙无盐黄油，2汤匙杏仁片

哑铃锻炼教程？

1、哑铃正确锻炼方法一：锻炼臂力方式

想要通过哑铃来得到臂力的加强，可以做向上推举的运动，和向外伸展的运动，向外推举就是先直立站好，然后双手各握一个哑铃，向上提拉哑铃到自己腰部的位置，然后向上屈胳膊，当哑铃的位置和肩膀同高的时候，再向上推，一直推到头部的正上方。伸展运动主要的做法是向外侧伸展胳膊，同样两只手各握一个眼睛，然后从侧方抬起胳膊，抬到和肩膀同高就可以了，这样的锻炼方法，不仅能够增强臂力，还可以起到增强侧腹肌的作用。

2、哑铃正确锻炼方法二：锻炼腿部肌肉方式

有些朋友不知道怎么用哑铃来增强腿部的肌肉，其实增强腿部肌肉使用哑铃并不很难，首先让自己坐在椅子上，然后将哑铃放在脚踝和小腿交界的部位，将脚面勾起不要让哑铃掉下去，保持这样的坐姿，然后开始向上抬脚，直到将脚抬到和膝盖同高的位置，这样的运动方法坚持做10~20个，大腿和小腿部位的肌肉都会有所加强。

哑铃健身的时间？

健身的最佳时间是上午10点与下午5点左右，因为这时人体精力最充沛，睡前一个小时不要锻炼，否则影响睡眠。

哑铃运动健身方法？

哑铃是可以锻炼胸部和肩颈部肌肉的健身器材，锻炼胸部肌肉训练方法常见的有哑铃屈臂推、哑铃画圆、哑铃卧推。锻炼肩部肌肉的训练方法常见的有哑铃侧平举、坐姿哑铃推举等。这些训练方法一般以10次为一组，一次做2组。

1、哑铃屈臂推

身体放松平躺在长凳上，双脚平踏地面。手持哑铃停放在胸部上方，上下推举哑铃。举的时候让胸大肌有夹紧的感觉。

2、哑铃画圆

身体放松平躺在长凳上，双脚平踏地面，手持哑铃，手心向上。向两边打开手臂，至头上方。使哑铃相对在头上方，同一轨迹还原、停止，让胸大肌收缩。

3、哑铃卧推

身体放松平躺在长凳上，双脚平踏地面。两肘弯曲，握住哑铃，拳眼相对，手心朝腿部的方向，哑铃的轴线位于乳头上方1厘米处，抵住胸部。向上推起，两肘内收，夹肘的同时夹胸。哑铃向上的同时略向前偏，呈抛物线的运动轨迹。然后，使两直臂向两侧张开，两臂慢慢弯屈，哑铃垂直落下，下降至最低处时，即做上推动作。

4、哑铃侧平举

两手持哑铃虎口向前垂于腿前，身体稍前倾，双肘微屈，向两侧举起哑铃至肩高，使三角肌处于顶峰收缩位，稍停，沿原路线返回。也可单臂做，两臂轮换。

5、坐姿哑铃推举

坐在长凳上面，俯身直背，双手掌心相对握持哑铃。保持好坐姿，向两侧举起哑铃至肩高，使三角肌处于顶峰收缩位，稍停，沿原路线返回。

Does gymnastical note reach dietary method?

Plan of diet of high protein, low caloric all should be followed when fitness reduces weight or adding muscle. Even if the gymnastical activity that is a purpose in order to enhance physique, also should notice food. The proposal does not want hollow fitness, before fitness 2 hours can absorb biscuit of oatmeal, coarse food grain, sweet potato to wait contain a lot ofcarbohydrate food, in order to prevent the hunger in motion, also can provide enough energy to take exercise.

The proposal after fitness the food inside 1 hour, time interval is too long the refreshment that goes against physical strength, can absorb protein and carbohydrate appropriately, fish of flesh of the rice that be like coarse, chicken breast, 3 article, egg.

Dumbbell fitness method?

Dumbbell exercises a method correctly one: Exercise muscle means

Want to come to those who get muscle strengthen through dumbbell, can do up the motion of choose, with the motion of outward extend, be lifted to extrapolate even if first erect stand still, next both hands grasps a dumbbell each, carry up pull dumbbell to arrive the position of own waist, bend arm up next, when the position of dumbbell and shoulder level moment, push up again, turn department of in the end all the time upper part. The way with extend main movement is arm of outward side extend, same two hands hold an eye each, just raise arm from side next, carry be the same as with shoulder tall OK, such taking exercise method, can strengthen muscle not only, return the effect that can have to strengthen flank muscle.

Dumbbell exercises a method correctly 2: Exercise means of leg ministry muscle

Some friends do not know how to strengthen the muscle of leg ministry with dumbbell, enhance leg ministry muscle to use dumbbell actually not very difficult, let oneself sit on the chair above all, put dumbbell in the place of ankle and crus have a common boundary next, tick off instep rise not to let dumbbell drop, hold such sitting position, begin to carry up next foot, until carry the foot with knee level position, such athletic method insists to do 10~20, the muscle of ham and crus place can be strengthened somewhat.

The method of dumbbell fitness, use dumbbell fitness how correctly?

Lift the way with right dumbbell to want to achieve the biggest cite dumbbell effect, we should maintain correct pose, above all double foot is opened, the distance does not want too big, be the same as with the shoulder wide OK, keep stable, hold out a bosom to receive an abdomen, the included angle of the upper arm and small arm is 90 degrees, face of both hands control ahead, boxing key point is opposite, push up next. When pushing expiratory, and movement must slow, had better maintain divide evenly fast. With the attention when dumbbell fitness: Dumbbell of sufficient warm up wanting before motion is a kind of assistor material that practices force, no matter be experienced force, still be model body form, can have very good effect. When undertaking fitness with dumbbell we also need to notice a few item, the use dumbbell that makes sure oneself are safe exercises, the most important warm-up should be done adequately before moving namely, include 5-10 minute main sarcous extends training having oxygen and body pull; to do a movement not to pass fast, especially movement of training of very important; should avoid the stability of lumbar abdomen onefold, the whole body is balanced it is the most important.

Gymnastical food knowledge?

1, accelerate metabolism: In to hydrate of the carbon in training a process the complement of each content is attached most importance to especially should, when fitness, beverage of the function on the belt vitamin or a bit solid food is very necessary.

2, reduce caloric to absorb: Absorbed too little meeting causes problem of a lot of physical strength, to gym exercise the effect to also be met adverse. Right way is the quantity of heat that absorbs everyday is reduced reasonably, the time that take exercise all is not changed with intensity.

3, the food with defatted choice: A kind of the simplest method that reduces quantity of heat to absorb is edible low fat is defatted food even, for example defatted milk, yoghurt, butter.

4, eat much food less: Reduce the amount that takes every time, increase a number.

Fitness how food?

1.

Absorb high energy food appropriately: Give priority to with beef, muscle, the attention is give priority to with lean lean, a few collocation are adipose.

2.

Much draft fruit is vegetable: Assure the food such as complete cereal, fruit, vegetable, cereal, milk products and protein.

3.

Drink milk

Gymnastical enthusiast has such habit more very much, drink milk everyday namely. Because rich calcic material and protein are contained inside milk, to fitness, can have very good effect.

Fitness how food?

1.

Absorb high energy food appropriately: Give priority to with beef, muscle, the attention is give priority to with lean lean, a few collocation are adipose.

2.

Drink milk

Gymnastical enthusiast has such habit more very much, drink milk everyday namely. Because rich calcic material and protein are contained inside milk, to fitness, can have very good effect.

3.

Much draft fruit is vegetable: Assure the food such as complete cereal, fruit, vegetable, cereal, milk products and protein.

Gymnastical food cookbook?

The first day

Breakfast:

2 earth up a root, salad of vegetable of egg of pigeon breast fryer, firedrake fruit yoghurt

Lunch:

Tomato of half moderate volume, 2 spoon Song Ren, 1/4 moderate volume onion, 1 spoon olive oil

Dinner:

226 Ke Sanwen fish, 8 asparagus tender bine, 1 spoon olive oil, 1/3 cup bramble, flesh of chicken breast of 170 grams flay, half cucumber

The following day

Breakfast:

4 eggs, sandwich of fruit of egg ox oil, asparagus of a kind of dried mushroom, milk

Lunch:

170 grams beefsteak, 2 cups on the west orchid, 1 spoon olive oil, 1/4 red onion

(After training) 2 spoon resume drink

Dinner:

Salad of small tomato of egg of bovine oil fruit, pumpkin congee, 85 grams spinach, half cups of coconut milk

The 3rd day

Breakfast:

3 egg white, 1 cup on the west orchid, 1 spoon olive oil, 1/4 cup cheese, yoghurt cornmeal

Lunch:

Half cups of carrot juice, 2 spoon cheese, 1 spoon rapeseed oil, sweet decoct 3 article fish, salad of vegetable of a kind of dried mushroom

Dinner:

1 spoon half serum albumen, 2 spoon day: Like that peanut butter, 2 spoon flax benevolence pink

The 4th day

Breakfast:

2 turkey earth up a root, 2 eggs, vegetable, blue berry of strawberry of bovine oil fruit

Lunch:

A celery, 1/4 moderate volume onion, 1 canister tuna is potted, 3 lamina lettuce, corn

(After training) 2 spoon resume drink

Dinner:

170 grams beefsteak, dish of packet of 8 wild cabbage, 1 spoon olive oil, 1 spoon half serum albumen

The 5th day

Breakfast:

Yoghurt of 1 cup of complete fat, 1 spoon half serum albumen, the walnut with 2 mincing spoon, 1/4 cup bramble

Lunch:

2 cups of little spinach, 2 strawberry, the onion with 3 mincing spoon, flesh of chicken breast of 198 grams flay, 1/3 spoon olive oil, dawdle millet is oaten meal

Dinner:

200 grams beefsteak, 1/4 cup cheese, half sweet orange, the walnut with 2 mincing spoon, 1 spoon half serum albumen

The 6th day

Breakfast:

3 egg white, section of 1 cup of dawdle, defatted milk, whole wheat bread

Lunch:

2 cups of lettuce, 2 scallion, flesh of chicken breast of 200 grams flay, 1 spoon olive oil

(After training) 2 spoon resume drink

Dinner:

200 grams lean beef, tomato of half moderate volume, half onion, 1/4 cup cheese, half cucumber, 2 spoon olive oil

The 7th day

Breakfast:

Milk of 226 grams chocolate, yoghurt is oaten, 1 spoon half serum albumen, half cups of coconut milk

Lunch:

Tenderloin of 200 grams ox, half cups of pineapple piece, 2 cups of little spinach, 1/3 spoon olive oil

Dinner:

1 cup on the west orchid, flesh of chicken breast of 200 grams flay, 1 cup of cauliflower, 1/3 spoon does not have saline butter, 2 spoon almond piece

Does dumbbell exercise a tutorial?

1, dumbbell exercises a method correctly one: Exercise muscle means

Want to come to those who get muscle strengthen through dumbbell, can do up the motion of choose, with the motion of outward extend, be lifted to extrapolate even if first erect stand still, next both hands grasps a dumbbell each, carry up pull dumbbell to arrive the position of own waist, bend arm up next, when the position of dumbbell and shoulder level moment, push up again, turn department of in the end all the time upper part. The way with extend main movement is arm of outward side extend, same two hands hold an eye each, just raise arm from side next, carry be the same as with shoulder tall OK, such taking exercise method, can strengthen muscle not only, return the effect that can have to strengthen flank muscle.

2, dumbbell exercises a method correctly 2: Exercise means of leg ministry muscle

Some friends do not know how to strengthen the muscle of leg ministry with dumbbell, enhance leg ministry muscle to use dumbbell actually not very difficult, let oneself sit on the chair above all, put dumbbell in the place of ankle and crus have a common boundary next, tick off instep rise not to let dumbbell drop, hold such sitting position, begin to carry up next foot, until carry the foot with knee level position, such athletic method insists to do 10~20, the muscle of ham and crus place can be strengthened somewhat.

The time of dumbbell fitness?

Optimal time of fitness is in the morning at 10 o'clock with controlled at 5 o'clock afternoon, because at this moment human body energy is the most abundant, a hour does not take exercise, affect Morpheus otherwise.

Method of dumbbell motion fitness?

Dumbbell is to be able to exercise bosom and shoulder equipment of cervical sarcous fitness, exercise bosom muscle to train a method to commonly dumbbell bends an arm to push, dumbbell picture circle, dumbbell lies push. Exercise humeral ministry sarcous to train a method to commonly dumbbell side is made the same score lift, choose of sitting position dumbbell. These training methods are a group with 10 commonly, do 2 groups.

1, dumbbell bends an arm to push

The body loosens lie low to be on pew, double foot is smooth step the ground. Hold dumbbell park to be in bosom upper part, fluctuation choose dumbbell. Pectoralis major lets have the feeling of clamp when lifting.

2, dumbbell draws a circle

The body loosens lie low to be on pew, double foot is smooth step the ground, hold dumbbell, control up. Open an arm to both sides, to head upper part. Make dumbbell is in relatively head upper part, same contrail is reductive, stop, make pectoralis major contractive.

3, dumbbell lies push

The body loosens lie low to be on pew, double foot is smooth step the ground. Two elbow bend, handholding dumbbell, boxing key point is opposite, the direction of ministry of control face leg, the axes of dumbbell is located in tit upper part 1 centimeter of place, touch breast. Push up, two ancon adduction, clip ancon while clip bosom. Dumbbell up while slant ahead slightly, show the athletic contrail of parabola. Next, make two straight arms are stretched to two side, two arms bend slowly, dumbbell plummet, when dropping to be in to lowest, do namely drive.

4, dumbbell side is smooth lift

Two tactics holds dumbbell tiger's mouth-jaws of death to hang down ahead at the leg before, the body a bit pitch, double ancon is small bend, raise dumbbell to two side to shoulder height, make deltoid is in peak to contract, stop a bit, return along primary line. Also but thin arm is done, two arms rotate.

5, choose of sitting position dumbbell

Sit in pew above, fu body is carried on the back continuously, both hands the centre of the palm is grasped relatively hold dumbbell. Hold good sitting position, raise dumbbell to two side to shoulder height, make deltoid is in peak to contract, stop a bit, return along primary line.