內幕人: 肚皮

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<span style="color: #555555; font-size: 15px;"> 對於大部分女生來說，鍛鍊的主要動機是要讓身材變得更好。那到底什麼叫好呢？當然是PP要更翹大腿要更緊致，最要緊的應該還是肚子上不能有贅肉。</span><br />
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<span style="color: #555555; font-size: 15px;"> 在這裡告訴大家，要實現以上目標，僅僅做一些低強度的有氧運動，基本沒戲。很多女生一聽到練無氧，就馬上會說「討厭！人家可不想練出大塊肌肉，好噁心喏」。再一次很負責地告訴讀者們，對於女生來說，除非是上大重量高強度，否則是不太能出來大塊肌肉的。首先男女肌肉類型不同，而黃種人的肌肉密度也很一般，因此亞洲女性要在短時間內練出大塊肌肉基本是天方夜譚。</span><br />
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</span></div><span style="font-family: Verdana, Arial, Helvetica, sans-serif; line-height: 25px;"><span style="color: #555555; font-size: 15px;">以下是前段時間在網絡上很火的號稱「三個月就能練出人魚線」的8個動作。這8個動作都是平板支撐，也就是Plank（如封面所示）的變形，主要是練核心力量的。可能不少朋友之前也轉發過甚至練習過這些動作，但是效果又如何呢？鄭重地告訴大家這些動作一天只練幾下根本是沒有效果的，那該怎麼辦呢？這就要讓間隔訓練（interval training）來發揮效果。</span><br />
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<span style="color: #555555; font-size: 15px;"> 間隔訓練顧名思義就是在訓練中引入間隔的概念，訓練一段時間再休息一段時間，而不是像傳統有氧運動那樣強調勻速持續不斷。而高強度的間隔訓練，也就是HIIT（High-intensity interval training）的原理是通過安排高強度的訓練量以及相對較短的休息間隔，讓人體在鍛鍊中不斷保持最大心率的75%以上，從而充分消耗熱量，達到快速減脂以及提升體能的目的。</span><br />
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<div style="color: #555555; font-size: 15px; text-align: center;"><b><span style="color: red;">動作一</span></b></div><div class="separator" style="clear: both; color: #555555; font-size: 15px; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBBUI-pvgferEVf86LSylBCZnIY99cmb-zqHUxYUd0ttymSMUn9-ijocZpCnmfOi3uQtN_fJDTrMp9MeA9Ve6pQAbe6yUN1tQVZwTGYzf2znPw0Ovl_68F8ARGHBVzPpY4oNLQKeCNuV8/s1600/1.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="184" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBBUI-pvgferEVf86LSylBCZnIY99cmb-zqHUxYUd0ttymSMUn9-ijocZpCnmfOi3uQtN_fJDTrMp9MeA9Ve6pQAbe6yUN1tQVZwTGYzf2znPw0Ovl_68F8ARGHBVzPpY4oNLQKeCNuV8/s1600/1.gif" width="320" /></a></div><br />
<div style="color: #555555; font-size: 15px; text-align: center;"><b><span style="color: red;">動作二</span></b></div><div class="separator" style="clear: both; color: #555555; font-size: 15px; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRuGb7eEwKODHmz5Izkl5Zp7vRKTFqeYMrzL9Vz8aAUq0YG6aWuQQUPH5RlsHdbry3aoniObkP9g7T3Bw5LzkI15IZfB7fkcaH5TdOMZCfUuL0lQmWT2IjPMMxUBQX9PXegBdxy4aLa6g/s1600/2.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="184" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRuGb7eEwKODHmz5Izkl5Zp7vRKTFqeYMrzL9Vz8aAUq0YG6aWuQQUPH5RlsHdbry3aoniObkP9g7T3Bw5LzkI15IZfB7fkcaH5TdOMZCfUuL0lQmWT2IjPMMxUBQX9PXegBdxy4aLa6g/s1600/2.gif" width="320" /></a></div><br />
<div style="color: #555555; font-size: 15px; text-align: center;"><b><span style="color: red;">動作三</span></b></div><div class="separator" style="clear: both; color: #555555; font-size: 15px; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLmO7nIOBoc2aOVoV0sa1BMaYn3g9PdxrtycNGuCVIH0tF7SPhnonwKVGEazqkc-VpuvT8dGni_rtheRWqhd46E37Cawf-eKv9Ceu4_fEfYTsARPFYN8GJruQR_YTsvizwR0Xie5ISWvw/s1600/3.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="184" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLmO7nIOBoc2aOVoV0sa1BMaYn3g9PdxrtycNGuCVIH0tF7SPhnonwKVGEazqkc-VpuvT8dGni_rtheRWqhd46E37Cawf-eKv9Ceu4_fEfYTsARPFYN8GJruQR_YTsvizwR0Xie5ISWvw/s1600/3.gif" width="320" /></a></div><br />
<div style="color: #555555; font-size: 15px; text-align: center;"><b><span style="color: red;">動作四</span></b></div><div class="separator" style="clear: both; color: #555555; font-size: 15px; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk2nJjw6J4Fc8Nz1ZYbxg8SAzV2HaYKvvMgF5FPLnTeALgUdtc0pRLZun3abQlNlZQraMqDnrud9DUVwNAXlnQRh8pkh3dZQ6Op9pxCWiRJOvmzy2qjt0jyJsyca_rba0wTjQDIJXg-YU/s1600/4.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="184" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk2nJjw6J4Fc8Nz1ZYbxg8SAzV2HaYKvvMgF5FPLnTeALgUdtc0pRLZun3abQlNlZQraMqDnrud9DUVwNAXlnQRh8pkh3dZQ6Op9pxCWiRJOvmzy2qjt0jyJsyca_rba0wTjQDIJXg-YU/s1600/4.gif" width="320" /></a></div><div style="color: #555555; font-size: 15px; text-align: center;"><script async="" src="//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js"></script><br />
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</div><div style="color: #555555; font-size: 15px; text-align: center;"><b><span style="color: red;">動作五</span></b></div><div class="separator" style="clear: both; color: #555555; font-size: 15px; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3O9jD1F6emuojr_2GU3GhVdycoa0QYYdEoERJ16dkg9wmCysYWDew18XXQq6qvjjaufslX73WzD1a76Xqk1mbxlrbYcvbyrfDX0Soet2hZMfd8L6IJSW0YTKwld6bRHtFZsoqIYcbyio/s1600/5.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="184" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3O9jD1F6emuojr_2GU3GhVdycoa0QYYdEoERJ16dkg9wmCysYWDew18XXQq6qvjjaufslX73WzD1a76Xqk1mbxlrbYcvbyrfDX0Soet2hZMfd8L6IJSW0YTKwld6bRHtFZsoqIYcbyio/s1600/5.gif" width="320" /></a></div><br />
<div style="color: #555555; font-size: 15px; text-align: center;"><b><span style="color: red;">動作六</span></b></div><div class="separator" style="clear: both; color: #555555; font-size: 15px; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQML7qtSTHfwny2hH8oTl_4YvCwtjeOWYM3gDdcKWvFW8-tfF1iVi-prlQiMZveiBjJ8fQfHDhfQU5NzbB5nHVFMsbHXCMm1iV1cwJs6lcPiCP2VIkgk5-4eXyVbcrsffVKsnFNXob76g/s1600/6.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="184" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQML7qtSTHfwny2hH8oTl_4YvCwtjeOWYM3gDdcKWvFW8-tfF1iVi-prlQiMZveiBjJ8fQfHDhfQU5NzbB5nHVFMsbHXCMm1iV1cwJs6lcPiCP2VIkgk5-4eXyVbcrsffVKsnFNXob76g/s1600/6.gif" width="320" /></a></div><br />
<div style="color: #555555; font-size: 15px; text-align: center;"><b><span style="color: red;">動作七</span></b></div><div class="separator" style="clear: both; color: #555555; font-size: 15px; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOaH9RyLJYQPHs2V5cnQHh4Gni2gNNJrovvowmZbpE7_x5g6ceCGj99InwkNY3IpA_3fytl4VuX0OH8i5UniYBaVlSHmCBb8vRtpzG4c1VkuU9p9jjI24Pq7Edk2_yqy8edejnTgEbnVc/s1600/7.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="184" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOaH9RyLJYQPHs2V5cnQHh4Gni2gNNJrovvowmZbpE7_x5g6ceCGj99InwkNY3IpA_3fytl4VuX0OH8i5UniYBaVlSHmCBb8vRtpzG4c1VkuU9p9jjI24Pq7Edk2_yqy8edejnTgEbnVc/s1600/7.gif" width="320" /></a></div><br />
<div style="color: #555555; font-size: 15px; text-align: center;"><b><span style="color: red;">動作八</span></b></div><div class="separator" style="clear: both; color: #555555; font-size: 15px; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3YB1ftxluXrGogoqa61jqkFDa-d3nZ3wcB5AhvodvzyW5CNpa7p5SOCpxsaLRP7RKolhEjzMkU4sV_OiLyuvtNTFzibsLMopvu9JqQnso99ZHn-c1oXheVWS4ZITEUz9ufDU_oBvdkbY/s1600/8.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="184" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3YB1ftxluXrGogoqa61jqkFDa-d3nZ3wcB5AhvodvzyW5CNpa7p5SOCpxsaLRP7RKolhEjzMkU4sV_OiLyuvtNTFzibsLMopvu9JqQnso99ZHn-c1oXheVWS4ZITEUz9ufDU_oBvdkbY/s1600/8.gif" width="320" /></a></div><br />
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每天四分鐘剷除產後鬆弛肚皮永別小腹婆

對於大部分女生來說，鍛鍊的主要動機是要讓身材變得更好。那到底什麼叫好呢？當然是PP要更翹大腿要更緊致，最要緊的應該還是肚子上不能有贅肉。在這裡告訴大家，要實現以上目標，僅僅做一些低強度的有氧運動，基本沒戲。很多女生一聽到練無氧，就馬上會說「討厭！人家可不想練出大塊...

每天四分鐘 剷除產後鬆弛肚皮 永別小腹婆

每天四分鐘剷除產後鬆弛肚皮永別小腹婆