內幕人: 健身

教你一招每天只要「10分鐘」，2個月後就可擁有健身教練的好身材！男女通用！

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本套教程是以全身塑形減脂為主的訓練，9組動作，根據自己能力來調節，中間若有需要可休息30-45秒。為美好身材來挑戰吧！<br />
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第一組、15個立臥撐<br />
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第二組、50個深蹲<br />
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第三組、45秒平板支撐<br />
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第四組、100個跳躍擊掌<br />
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第五組、50個仰臥起坐<br />
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第六組、1分鐘靠牆靜蹲<br />
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第七組、40個跪姿俯臥撐<br />
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第八組、35個跳躍箭步蹲<br />
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第九組、30秒高抬腿<br />
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教你一招每天只要「10分鐘」，2個月後就可擁有健身教練的好身材！男女通用！

本套教程是以全身塑形減脂為主的訓練，9組動作，根據自己能力來調節，中間若有需要可休息30-45秒。為美好身材來挑戰吧！第一組、15個立臥撐第二組、50個深蹲第三組、45秒平板支撐第四組、100個跳躍擊掌 ...

坚持5分钟平板支撑姿势胜过跑步1000米

plank, 健身, 平板支撑 15:21

<div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8tJh1xV-a_J7vPBP2JEyspP4JWd7ctAqaFgec7YWlo7kyFHBRYzPRyndfL3o9kqYE92Vlg5O_rOaXpyTnbg0Ml8qusC3QkHcXeFcmxFxXBefu0-UYwD7IVfYKBp1rwgTVrDYqnvryH7f4/s1600/00.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8tJh1xV-a_J7vPBP2JEyspP4JWd7ctAqaFgec7YWlo7kyFHBRYzPRyndfL3o9kqYE92Vlg5O_rOaXpyTnbg0Ml8qusC3QkHcXeFcmxFxXBefu0-UYwD7IVfYKBp1rwgTVrDYqnvryH7f4/s1600/00.jpg" /></a></div><span style="color: #555555; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><br />
练健身没听过平板支撑（plank）？那你就out啦。不用上健身房，甚至连器械也不用，一周练3次，一个月就能练出人鱼线！有关平板支撑的话题无疑是微博上最火的美国前驻华大使骆家辉的51分钟Plank，完胜潘石屹、甚至是运动好手林丹。这种能坚持2分钟就是英雄的运动，在已年过60的骆家辉51分钟的记录上，或许也引起了不少人的质疑，但是，运动贵在坚持，没有什么不可能！<br />
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目前网络上的最高记录是1小时20分钟，而世界吉尼斯记录则高达3小时，做不做得到要看你有怎样的坚持与毅力。<br />
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<div class="separator" style="clear: both; text-align: center;"><span style="color: #555555; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimRAi_mkftuNJASSYVTwge2uNqbyXvebRoyFZMYjRLVTYviZpj6K5zSvh2B4Pv2Sn5MIJV2vAthadM-W9kVlwaU4PXGmsaPWXMWYoI8LPxiozZlvDBuVRyty6PftswjjyppWMD6XF2Qcy1/s1600/0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimRAi_mkftuNJASSYVTwge2uNqbyXvebRoyFZMYjRLVTYviZpj6K5zSvh2B4Pv2Sn5MIJV2vAthadM-W9kVlwaU4PXGmsaPWXMWYoI8LPxiozZlvDBuVRyty6PftswjjyppWMD6XF2Qcy1/s1600/0.jpg" /></a></div><span style="color: #555555; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><br />
</span> <div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><b><span style="color: red;">什么是平板支撑（plank）？</span></b><br />
<span style="color: #555555;"> 平板支撑的动作其实只有一个，不用教练就能完全掌握——你只要伸直全身进入俯卧姿势，用脚趾和前臂支撑住身体，保持尽量长的时间就可以了。</span><br />
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<span style="color: #555555;"> 这是最流行的无器械运动，可以有效地锻炼腹横肌，属于消耗式塑身，体验下来，一分钟后全身颤抖，此时最消耗，能坚持就坚持，每日比前一天多5-10秒，一个月后就能重现“人鱼线”。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7Svvqb5DaUQZDvSwApwVNRzmy2UhPBkVIm5vr76rqZmFkPHKE091-iaPiE4iSOx3uLxJxZ9cUJDAolSp9IKQKNkd36Jw8THUqgTl1uY8j4S68vcZ8blUR_Q1jS1n8AwIiRV10lCwjNQV0/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7Svvqb5DaUQZDvSwApwVNRzmy2UhPBkVIm5vr76rqZmFkPHKE091-iaPiE4iSOx3uLxJxZ9cUJDAolSp9IKQKNkd36Jw8THUqgTl1uY8j4S68vcZ8blUR_Q1jS1n8AwIiRV10lCwjNQV0/s1600/1.jpg" /></a></div><br />
</div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><b><span style="color: red;">一个简单动作的难度在哪里？</span></b><br />
<span style="color: #555555;"> 平板支撑看似简单，其实是消耗体能的全身运动，对腹直肌、腹外斜肌、腹内斜肌和腹横肌，腿部、背部、臀部肌肉群都可以得到充分的锻炼。尤其是配合花式动作一起做，它的效果绝对比做仰卧起坐要全面、高效。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHWPht-xh4MOo3ltNjPk19Qg1td5y8PESKg1NkTraNQrS03Ucs6qF0a59eRyv3ByQnk2KaAJ09aKawffOscrUaT14yXl0xkXMfm5H19OtYqGnhPscJ5lJIgUnHFRp3J4A2rF-M9KoFz3HD/s1600/2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHWPht-xh4MOo3ltNjPk19Qg1td5y8PESKg1NkTraNQrS03Ucs6qF0a59eRyv3ByQnk2KaAJ09aKawffOscrUaT14yXl0xkXMfm5H19OtYqGnhPscJ5lJIgUnHFRp3J4A2rF-M9KoFz3HD/s1600/2.jpg" /></a></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><br />
</span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><b><span style="color: red;">如何正确完成平板支撑？</span></b><br />
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<span style="color: #555555;"> 1）先看错误示范。</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQQiXuPbsfMEWjSGUta0Z4HJrG4AUCz0-T1QaNrCoMNW1b0sQevcwEF7faBk0AzJiODiipiugYflicHQb8O9Orput88Ei-zK9vSdLfouMs1K-ATY6X3GvFUDNL6tQZPyMs8zuTTArwnAIh/s1600/3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQQiXuPbsfMEWjSGUta0Z4HJrG4AUCz0-T1QaNrCoMNW1b0sQevcwEF7faBk0AzJiODiipiugYflicHQb8O9Orput88Ei-zK9vSdLfouMs1K-ATY6X3GvFUDNL6tQZPyMs8zuTTArwnAIh/s1600/3.jpg" /></a></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><br />
</span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><span style="color: #555555;">图一错误：腰部下榻，肘关节不在肩关节落点下（前移了）</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTcjWk825SCIW4wSDluUNsgLB86TfInz3nx68fCcdGYCUDlqrHfRfvONwaBSfna7vwp9_FWhs3M2Mb0bbi-qlJlX_IQeurfI9DwapQugqbvS-J219UqfmRbxI8rwawsNwhlnla3vJy36GW/s1600/4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTcjWk825SCIW4wSDluUNsgLB86TfInz3nx68fCcdGYCUDlqrHfRfvONwaBSfna7vwp9_FWhs3M2Mb0bbi-qlJlX_IQeurfI9DwapQugqbvS-J219UqfmRbxI8rwawsNwhlnla3vJy36GW/s1600/4.jpg" /></a></div><br />
</div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><span style="color: #555555;">图二错误：颈部抬起（换成直立状态等于抬起头看天）、腰部下榻、脚掌支撑错误姿势</span><br />
</span><br />
<div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw6r9FYmy1KYeATc_L8iyTFF7JBUJaNp2g6x3G6zC6OnhT4KEwqoaSkX9O7jo6wUTqFtzjwBb1XxUam8fYZxp40h-Y7i3diZYqNQKrJvKh40GbUDLkZ1DJDBXChKfcKH_g0UGPyVulpxD_/s1600/5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw6r9FYmy1KYeATc_L8iyTFF7JBUJaNp2g6x3G6zC6OnhT4KEwqoaSkX9O7jo6wUTqFtzjwBb1XxUam8fYZxp40h-Y7i3diZYqNQKrJvKh40GbUDLkZ1DJDBXChKfcKH_g0UGPyVulpxD_/s1600/5.jpg" /></a></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><br />
</span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><span style="color: #555555;">图三：这个倒不能说是错误的姿势，因为这根本不是平板支撑姿势（身体是弯曲的，肘关节在肩膀落点几公里，哦不，几十厘米处。这是支撑桥？）</span><br />
</span><br />
<div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil44ogRl9wn4cybcKeOZzehMO14w0SDRY5MwwEiSugwKFPJR5CgYuQLq425K-IwXmk6nZnQepeHCSv073FnofeCfS6WNIMMfsExFUwnGVmpS_9Uu7WJefldEPLRMkLaFoAE0rbssFg9Pp_/s1600/6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil44ogRl9wn4cybcKeOZzehMO14w0SDRY5MwwEiSugwKFPJR5CgYuQLq425K-IwXmk6nZnQepeHCSv073FnofeCfS6WNIMMfsExFUwnGVmpS_9Uu7WJefldEPLRMkLaFoAE0rbssFg9Pp_/s1600/6.jpg" /></a></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><br />
</span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><span style="color: #555555;">图四错误：脚尖没有并拢，这样代表下肢没有完全收紧。另外这位大姐低头了。</span><br />
<br />
<span style="color: #555555;"> 2）看看正确的动作</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjy6hzq5nCcsZkr8xLIiyCbu5PFOxmuYDAFTdDW8ZftRMnS0pGmbs5JZ-8nh2A-NSMSnv8sNyY69Uc8u8srvIMMLE5__MjrWhV4s18AEwsTqGYd15oG87D8ga0ih5kk2oF4NPkHccRqYc-V/s1600/7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjy6hzq5nCcsZkr8xLIiyCbu5PFOxmuYDAFTdDW8ZftRMnS0pGmbs5JZ-8nh2A-NSMSnv8sNyY69Uc8u8srvIMMLE5__MjrWhV4s18AEwsTqGYd15oG87D8ga0ih5kk2oF4NPkHccRqYc-V/s1600/7.jpg" /></a></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><br />
</span></div><div><span style="color: #555555; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;">肘支撑平板：按照顺序完成/检查动作</span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><span style="color: #555555;"> 双肘在双肩落点下</span><br />
<span style="color: #555555;"> 眼睛看地面，保持颈部自然伸直</span><br />
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<br />
<span style="color: #555555;"> 肩膀、臀部、膝盖、脚踝在一条直线上（自我感觉与他人观察）</span><br />
<span style="color: #555555;"> 脚尖脚跟并拢，大腿小腿内侧夹紧，双腿伸直，臀部收紧（很多人做平板会不知道这个要领，因此加粗，望重视）</span><br />
<span style="color: #555555;"> 腹肌收紧，肩胛骨保持中立位</span><br />
</span><br />
<div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYfEfLneGLfJ7p3V3zpuxGkjAJBAjI6zoyEtl3Qx-1hPZrV5UX41eu-SApX0_4Wj45gXN4pHBqmuX4BcG_RguK-0FFV5iwU7bcCBzOjdGQ6ZRzoSenPcMqNUCg0MNbr6hXWqbde9JyzW_X/s1600/8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYfEfLneGLfJ7p3V3zpuxGkjAJBAjI6zoyEtl3Qx-1hPZrV5UX41eu-SApX0_4Wj45gXN4pHBqmuX4BcG_RguK-0FFV5iwU7bcCBzOjdGQ6ZRzoSenPcMqNUCg0MNbr6hXWqbde9JyzW_X/s1600/8.jpg" /></a></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><br />
</span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><span style="color: #555555;">手支撑姿势（双腿没有并拢，动作对腹部的刺激会降低。）在肘支撑平板的基础上，双手撑地。同样，双手在双肩的落点上。</span><br />
<span style="color: #555555;"> 注意哦，无论是肘支撑平板还是手支撑平板，图片内示范者都是标准的自然伸直颈部。</span><br />
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<span style="color: #555555;"> 3）区别：</span><br />
<span style="color: #555555;"> 肘支撑平板，可以避免上肢肌肉疲劳，提高对腹部的刺激时间</span><br />
<span style="color: #555555;"> 手支撑平板，更加贴近身体稳定训练的要求，提高对镜面（前侧）肌肉的整体控制。</span><br />
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<span style="color: #555555;"> 增加难度的具体方法</span><br />
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<span style="color: #555555;"> 1）可悬空提起一只脚</span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ24heJ5KvvXSzSVE28J3JB37o7UNTDPQmXBdvZYMVyvKxJPF6wsB6o2hPx2v75jEWc0kVZPBcyt8HkDUPfkUCPhSOKNP1Rl-h7eoiz7_ywtiz7pjZ6dZCMQDgQfVuLqlPYQu6n8u_ELDK/s1600/0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ24heJ5KvvXSzSVE28J3JB37o7UNTDPQmXBdvZYMVyvKxJPF6wsB6o2hPx2v75jEWc0kVZPBcyt8HkDUPfkUCPhSOKNP1Rl-h7eoiz7_ywtiz7pjZ6dZCMQDgQfVuLqlPYQu6n8u_ELDK/s1600/0.jpg" /></a></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><br />
<span style="color: #555555;"> 2）可悬空提起一只手</span><br />
</span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvwNiBbYwbDxH3iDm7CQunO_j1MTTexp7ivjFR-UUbUTw0pSe9Q6BpKRH9nv9hsRhWkV6Q67CLXQAZb7xZlz4V-GIHeTTmhIoVj-FGolRUeHW1JROcWnEr0KpSFgSTnoGPAPoajTOeVLQv/s1600/0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvwNiBbYwbDxH3iDm7CQunO_j1MTTexp7ivjFR-UUbUTw0pSe9Q6BpKRH9nv9hsRhWkV6Q67CLXQAZb7xZlz4V-GIHeTTmhIoVj-FGolRUeHW1JROcWnEr0KpSFgSTnoGPAPoajTOeVLQv/s1600/0.jpg" /></a></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"> </span></div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><span style="color: #555555;">3）可悬空提起一只脚和一只手</span><br />
</span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH4pMgyywV758D0SloHKks5hewJLSApGK0DGQiE3DQZ2sUYKOakQkrrhzakqoT9ZINrJACNnSWG0TDL9AhbKeboxQB7qHqNfx03Wsi-lfbQdXYNEQNG5NpG8M38VR7S_UlkRtiObJYLSqr/s1600/0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH4pMgyywV758D0SloHKks5hewJLSApGK0DGQiE3DQZ2sUYKOakQkrrhzakqoT9ZINrJACNnSWG0TDL9AhbKeboxQB7qHqNfx03Wsi-lfbQdXYNEQNG5NpG8M38VR7S_UlkRtiObJYLSqr/s1600/0.jpg" /></a></div><span style="color: #555555;"><br />
</span></div><div><br />
</div><div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><span style="color: #555555;">【8种平板变式动态图】可以有效的锻炼腹横肌</span><br />
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<div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj56iXEDkchmu_tQdlWABUa-szCY4TtaPiRbbYmVAKIN0Y03fOrfxhf34nstooFoRJmvjH3JcLnHuwICoIPaAnv968tkkzAIF0YmKfXgdVqkP-fnkZjvd02HPyvt0juyNdoZS9AcUfrbvaO/s1600/12.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj56iXEDkchmu_tQdlWABUa-szCY4TtaPiRbbYmVAKIN0Y03fOrfxhf34nstooFoRJmvjH3JcLnHuwICoIPaAnv968tkkzAIF0YmKfXgdVqkP-fnkZjvd02HPyvt0juyNdoZS9AcUfrbvaO/s1600/12.gif" /></a></div><div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF7exg3cP0VWBB7VL7uDviw6Ma6tXEpaZcviNAN8l_4mBrZmgmZn0gAk1kuSDF5nfuaV8NuhtFYMU6Dr6PD4E7nQ4KNbfJeziHrbOaHjyjKBHvj1LJl5VTeOZv7w6od1UB9jc-B9aEHgf-/s1600/13.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF7exg3cP0VWBB7VL7uDviw6Ma6tXEpaZcviNAN8l_4mBrZmgmZn0gAk1kuSDF5nfuaV8NuhtFYMU6Dr6PD4E7nQ4KNbfJeziHrbOaHjyjKBHvj1LJl5VTeOZv7w6od1UB9jc-B9aEHgf-/s1600/13.gif" /></a></div><div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIYGDVDg8I-ryMiXc7lYMs7FNB-ctrN87YLD2pLRBlEBV5qDr5wVNdfCokBKkfOl0UNITuoFOHZrEjuEpJrFLidqtuXKwL6zh80RoF4vlgHS2l7wKHcB2CrhweWszEG0GUp7GHFFmNM9j6/s1600/14.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIYGDVDg8I-ryMiXc7lYMs7FNB-ctrN87YLD2pLRBlEBV5qDr5wVNdfCokBKkfOl0UNITuoFOHZrEjuEpJrFLidqtuXKwL6zh80RoF4vlgHS2l7wKHcB2CrhweWszEG0GUp7GHFFmNM9j6/s1600/14.gif" /></a></div><div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEccpTlaW0H2KJxBYETEtH_JZs3W9Kgckj62m5-lxZhNSIKpVAMQ7iYtUAip8bka1ZMMH5ik3RvysxBV6oB1NbyzwB3iHAptzynBPm4aXd5MZpES91XkUy0Zjkw8z768LnnVp3puSjvjAq/s1600/15.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEccpTlaW0H2KJxBYETEtH_JZs3W9Kgckj62m5-lxZhNSIKpVAMQ7iYtUAip8bka1ZMMH5ik3RvysxBV6oB1NbyzwB3iHAptzynBPm4aXd5MZpES91XkUy0Zjkw8z768LnnVp3puSjvjAq/s1600/15.gif" /></a></div><div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeiWyD_VfEhObVm5ljnhO4Gluf5a02Cegpci9NbPdY9X-79Y35dSXUKM-YQ-gafFP4nsiy01Gpr8f8bjfmdf2Bqzvl6BQ5JePJgy14v3UCIP9XcyXDWai8Aq9uyNQO0dgBRmBuKYfqBR8T/s1600/16.gif" imageanchor="1" style="margin-left: 1em; 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color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaFBfKnfn-lTwpJ8Tzq9U23WJ7XmCmEGhl3hh-8qi7l0F9Xb9NgiN17fLy0sDiPpVKR666e22HpiFYHreM-e8_84SgO46NRJpxGgcXrTsGH5zYPG9JTiuS6XESdS_zzLHHPwzqrALc0Fdk/s1600/18.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaFBfKnfn-lTwpJ8Tzq9U23WJ7XmCmEGhl3hh-8qi7l0F9Xb9NgiN17fLy0sDiPpVKR666e22HpiFYHreM-e8_84SgO46NRJpxGgcXrTsGH5zYPG9JTiuS6XESdS_zzLHHPwzqrALc0Fdk/s1600/18.gif" /></a></div><div class="separator" style="clear: both; color: #555555; text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCPN7eGv6z3szV-iYz9221sF_avDXHWYy6Bkln9KOtDzCvjrGNAKAVidn2P5aSSo28YnQixYXNBJHG7TbR5-X5Chgqr7gD9dNev8Kfj7_1wPlsYMgtLhl1g90CMhMmxoWfvL5MAlkgHLwF/s1600/19.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCPN7eGv6z3szV-iYz9221sF_avDXHWYy6Bkln9KOtDzCvjrGNAKAVidn2P5aSSo28YnQixYXNBJHG7TbR5-X5Chgqr7gD9dNev8Kfj7_1wPlsYMgtLhl1g90CMhMmxoWfvL5MAlkgHLwF/s1600/19.gif" /></a></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><br />
<b style="color: #555555; font-size: 15.5px;"><br />
</b></span></div><div><br />
<br />
<span style="color: red; font-size: large;"><b> 這麼有效的方法，怎能不分享呢！！！</b></span><br />
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<span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15px; line-height: 25px;"><b style="color: #555555; font-size: 15.5px;">你有什麼想法嗎？？ 快留言！！</b><br />
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坚持5分钟平板支撑姿势胜过跑步1000米

练健身没听过平板支撑（plank）？那你就out啦。不用上健身房，甚至连器械也不用，一周练3次，一个月就能练出人鱼线！有关平板支撑的话题无疑是微博上最火的美国前驻华大使骆家辉的51分钟Plank，完胜潘石屹、甚至是运动好手林丹。这种能坚持2分钟就是英雄的运动，在已年过60的骆家...

女人每天做20次这样的动作，比吃什么神仙药都强！

健康, 健身, 运动 10:32

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<div style="color: #555555;"><br />
</div><div style="color: #555555;">这几个动作,每天做20次比吃什么药都强！</div><div><div style="color: #555555;"><br />
</div><b><span style="color: red;">转发随喜 功德无量，让更多人因为你而更健康！</span></b><br />
<div style="color: #555555;"><br />
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女人每天做20次这样的动作，比吃什么神仙药都强！

这几个动作,每天做20次比吃什么药都强！转发随喜功德无量，让更多人因为你而更健康！

驅蚊妙招！蚊子最怕的6種味道

健身, 味道, 蚊子, 驅蚊 11:36

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<span style="color: #555555;"> 最近氣溫逐漸升高，蚊子更加瘋狂，使用驅蚊劑又存在安全隱患。近日，美國「關愛網」載文，告訴你蚊子最怕哪些味道，幫你輕松驅蚊。</span><br />
<br />
<span style="color: red;"><b>鳳凰網據報導，蚊子最怕下列6種味道，分別是：</b></span><br />
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<span style="color: #555555;"> 1、大蒜。吃大蒜後人會分泌一種味道，蚊子就會躲得遠遠的。吃大蒜前，最好先將其切成薄片，放置15分鐘，驅蚊效果更好。可將大蒜切片，放在紗窗上涂抹，阻止蚊子進入室內，或把蒜頭植於花盆四周，讓其特殊的辛辣味隱隱飄散，平日兇猛的蚊子馬上銷聲匿跡。</span><br />
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<span style="color: #555555;"> 2、大豆油。美國《新英格蘭醫學雜志》刊登一項新研究發現，由大豆油制成的驅蚊劑與一般驅蚊劑同樣有效。另外，大豆油具有極好的潤膚功效，取少量涂抹在身體暴露的位置，既護膚又防蚊。</span><br />
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<span style="color: #555555;"> 3、黑胡椒。上述研究還發現，黑胡椒也具有明顯的驅蚊蟲功效。平時可以將其撒在門口或是花盆邊緣，防止蚊蟲滋生和入侵。</span><br />
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<span style="color: #555555;"> 4、薰衣草。這種香氣驅蚊效果很理想。最好將薰衣草精油用大豆油等稀釋後再使用。</span><br />
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<span style="color: #555555;"> 5、蓮科植物。《亞太熱帶醫藥雜志》刊登一項新研究發現，蓮花等蓮科植物是一種有效的驅蚊劑，同時還能殺滅蚊子的幼蟲。因此，夏季不妨在家里養些小型蓮科植物。</span><br />
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<span style="color: #555555;"> 6、貓薄荷（也稱樟腦草）。美國俄亥俄州立大學研究發現，貓薄荷會令蚊子「害怕」，其精油的驅蚊效果是驅蚊露的10倍。</span><br />
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<b><span style="color: red;"> 除了上述的驅蚊方法外，以下驅蚊方法也是純天然、對人體無礙的：</span></b><br />
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<span style="color: #555555;"> 1、甜酒瓶驅蚊。用細頸的空酒瓶裝35毫升糖水或啤酒放在桌面或室內蚊子較多處，蚊子聞到甜酒味就會往瓶子里鉆，被糖水或啤酒粘住致死。</span><br />
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<span style="color: #555555;"> 2、橘紅燈驅蚊。室內安裝橘紅色燈泡，由於蚊子害怕橘紅色的光線，能產生驅蚊效果。</span><br />
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<span style="color: #555555;"> 3、燃點艾葉驅蚊。將陰乾的艾葉等搓成繩索，點燃後放在室內，其煙味可驅蚊。</span><br />
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<span style="color: #555555;"> 4、茶葉驅蚊。將曬乾後的殘茶葉燃燒，也可驅除蚊蟲。</span><br />
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<span style="color: #555555;"> 5、花香驅蚊。夜來香、薰衣草、香茅、除蟲菊、驅蚊草、樟樹、桉樹等植物都能散發特殊的氣味，使蚊蟲不敢靠近。</span><br />
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<b><span style="color: red;"> 須注意的是，一些植物的花香太過濃烈，有哮喘或者對花粉過敏的人不適宜，可能會造成呼吸不暢。夜來香的花香味濃烈，患有高血壓和心臟病的人，長期聞可能會發生呼吸難受的情況。</span></b><br />
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<span style="color: red; font-size: large;"><b> 這麼有效的方法，怎能不分享呢！！！</b></span><br />
<br />
<b style="color: #555555; font-size: 15.5px;"> 你有什麼想法嗎？？ 快留言！！</b><br />
<br />
</span>

驅蚊妙招！蚊子最怕的6種味道

最近氣溫逐漸升高，蚊子更加瘋狂，使用驅蚊劑又存在安全隱患。近日，美國「關愛網」載文，告訴你蚊子最怕哪些味道，幫你輕松驅蚊。鳳凰網據報導，蚊子最怕下列6種味道，分別是： 1、大蒜。吃大蒜後人會分泌一種味道，蚊子就會躲得遠遠的。吃大蒜前，最好先將其切成薄片，放置1...