偏瘦女生如何健身增肌？英文双语对照

1.瑜伽

瑜伽是主动采用身体练习调动身体潜力的锻炼方法，它不仅在减肥塑形、提高心肺功能上具有一定作用。更是目前公认的一种具有预防和治疗效果的体育活动，属于最自然有效的物理治疗方法之一。

美国大学运动医学学会指出，每周两次，每次一个小时的瑜伽能够有效提高女性柔韧性和缓解更年期症状。还有多项研究结果显示，瑜伽对糖尿病、肿瘤、关节炎等疾病的康复具有促进作用。此外，瑜伽降低焦虑和压力的效果显著，而且在情绪增进上也有正面效果。

注意事项：有既往病史、身体不适、生理期等状况的人群需与教练及时沟通，以便其安排合适的瑜伽课程内容，避免意外和运动损伤。

2.肚皮舞

肚皮舞的起源有一种说法为：它是中东地区妇女为准备生产而练习的舞蹈。科学研究证实了这一说法的可信性，练习肚皮舞能够促进女性体内催产素的分泌，这种垂体神经激素能够起到催生、产后止血、刺激乳汁分泌的作用。

而且由于肚皮舞中腹部肌肉的快速重复抖动和滚动动作，可以有效地扩大和放松骨盆和髋关节，对减轻分娩时的痛苦也有一定的作用。肚皮舞不仅对女性的腹部、腰部、手臂的赘肉有很好的塑身效果，并且因其小幅度、高频率的腰腹部动作，能够有效缓解腰背部小肌肉群的紧张程度。

注意事项：因需要裸露肚皮，健身者尤其是生理期女性要做好保暖工作。

3.有氧舞蹈

有氧舞蹈是1970年前后美国人发明的，它配合音乐节奏将舞蹈动作健美操化，根据动作、音乐的不同特点分：爵士（jazz）、街舞（hip-hop）、庞克（funk）、萨尔萨（salsa）等风格。

有氧舞蹈动作不像健美操动作比较操化，它的动作形式更为复杂，变化也多样迅速，不仅能够改善心肺功能，而且在促进肢体协调性、平衡性等作用上更突显运动优势。

注意事项：选择适合自己的课程，同时不急于求成，要注意自身身体基本素质的提高。

4.有氧健身操

有氧健身操活动范围涉及全身关节，有节奏的、循序渐进的有氧运动简单易学、重复性高，同时动作变化具有规律性，是初学者或没有舞蹈基础的女性首选。虽然动作简单，但燃脂效果却相当出色的。

有研究者组织肥胖女大学生进行每周4次，每次1小时，强度为60%-75%最高心率的有氧健身操运动。持续16周练习后发现，肥胖女大学生的体脂含量和体脂百分比均出现显著下降。

1. gem gal

Gem gal is to use the body actively to practice those who move body latent capacity exercising a method, it is reducing weight not only model form, raise heart lungs certain effect is had on the function. One more current and accepted kind has precaution and the sports activity that treat the effect, belong to the most natural and effective physics to treat one of methods.

American university sports medicine learns to point out, every week two, every time the gem gal of a hour can raise female flexibility gentle effectively to solve symptom of the turn of life. Still multinomial research shows as a result, gem gal has stimulative effect to the rehabilitation of the disease such as diabetic, tumour, arthritis. In addition, the effect that gem gal reduces angst and pressure is distinct, and in the mood promotional go up to also have openly effect.

Note: Have already toward medical history, body the crowd of the state such as unwell, physiology period needs to be communicated in time with the coach, so that its arrange content of appropriate gem gal course, avoid accident and athletic loss.

2. belly dance

The origin of belly dance has a kind of view to be: It is the dancing that woman of middle east area practices to plan production. Scientific research confirmed the authentic sex of this one view, exercise belly dance can promote what element expedites child delivery inside female body to secrete, hormone of nerve of this kind of hypophysis can have the effect of postpartum and ecbolic, hemostatic, exciting lactescence.

And because sarcous of belly dance midriff repeats quickly,roll movement, expand effectively and loosen the pelvis and hip joint, also have certain effect to reducing the anguish when childbirth. Belly dance is opposite not only the flesh of go to live in the household of one's in-laws on getting married of the female's abdomen, waist, arm has very good model body effect, and because its are small waist of extent, high-frequency is abdominal movement, can alleviate effectively small muscle of the small of the back group intense rate.

Note: Because need bare belly, fitness person especially physiology period female should do work of good heat preservation.

3. has oxygen dance

Dancing having oxygen was 1970 around American invents, it cooperates musical rhythm dance movement strong and handsome hold change, according to the different characteristic cent of movement, music: Knight (Jazz) , street dance (Hip-hop) , Pang Ke (Funk) , Saersa (Salsa) wait for a style.

Unlike of dance movement having oxygen is strong and handsome hold a movement quite change, its behavioral form is more complex, change is diversiform also and rapid, can improve heart lungs function not only, and the action such as gender, balance sex is coordinated to go up in stimulative limbs more dash forward show athletic advantage.

Note: The choice suits his course, do not be eager to hope for success at the same time, should notice oneself body is main of quality rise.

4. has oxygen setting-up exercise

Territory of setting-up exercise having oxygen involves systemic joint, have rhythm, the motion having oxygen of successive learns easily simply, repeatability is tall, at the same time behavioral change has regularity, it is abecedarian or the female first selection that do not have dancing foundation. Although the movement is simple, but effect burning fat is quite outstanding however.

Investigator organizes fat female undergraduate to undertake every week 4, every time 1 hour, intensity moves for the setting-up exercise having oxygen of 60%-75% highest heartbeat. Discover after 16 weeks of exercises continuously, the body fat content of fat female undergraduate and body fat per cent all appear to drop significantly.