这篇文章的共同创作者是 Landis Owens. Landis Owens是美国亚利桑那州坦佩市Almighty Personal Training Studio的所有者和私人教练。Landis从事健康和健身行业超过15年,精通减肥、营养学、核心和力量训练。Lnadis获得了梅萨社区学院的橄榄球奖学金,修读了工程学以及体育和运动学。他是国际体育科学协会(ISSA)认证的私人教练,还持有营养学、青少年体育、远离伤病和心肺复苏术资格认证。Landis还参加过多项健美赛事。
本文引用了13条参考,详情参见页面底部。
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健美操指的是任何使用自身体重作为阻力的运动。[1] 健美操的动作有非常多种,你可以随意选择自己喜欢的动作,制定适合自己的训练计划。由于不需要特殊器材,在家里就能做,如果你想恢复原来的体型或减肥,可以从健美操着手,养成每天锻炼的习惯。
步骤
如何在家练健美操?
- 选择几个不同的健美操动作,锻炼身体各个部分。如果你想制定一套锻炼计划,可以融入俯卧撑、引体向上、下蹲、仰卧起坐、开合跳、弓步蹲等动作。健美操是任何用自身体重作为阻力的运动,所以你的选择很多。先挑选5个感兴趣的动作作为基础锻炼,确保锻炼到整个身体,包括上半身、核心肌群和下半身。[2]
- 上半身最好的锻炼动作就是俯卧撑!引体向上对锻炼肩膀很好,撑体动作则能有效地锻炼到三头肌。
- 仰卧起坐、卷腹、俄罗斯转体和死虫动作能有效锻炼核心肌群。如果你不喜欢太剧烈的动作,考虑做平板支撑。
- 锻炼下半身的动作包括下蹲、跳箱或弓步蹲。大部分针对下半身的健美操动作也能锻炼到背部和臀部。
- 有些健美操动作可以锻炼全身,比如波比跳。不过,波比跳对初学者来说有点难。
- 刚开始重复次数不用太多,建议循序渐进地增加次数。最受欢迎的策略是每个动作重复一定次数,通常是5或10次,之后循序渐进地增加重复次数,以提升耐力。刚开始时,把重点放在运动姿势上,确保姿势正确后再增加重复次数。[3]广告
只做健美操可以增肌吗?
- 你可以使用负重背心或脚踝负重沙袋促进肌肉的生长。如果你的主要目标是减肥或改善柔韧性,那就不需要增加重量。如果你想要练出更大的肌肉,可以在做运动的时候穿上负重背心或脚踝沙袋。[8]
- 如果你想练出健美运动员那样的体型,最好的方法还是举重。你可以继续练健美操,但每周至少抽出2-3天练举重。
广告
健美操可以消耗脂肪吗?
健美操应该多久练一次?
- 如果你的目标是减肥,那就每天做30分钟健美操。想要减肥但是不做举重或高强度锻炼的话,那么每天至少要练30分钟健美操,在不给身体压力的情况下,有效地持续消耗热量。[11]
- 健美操的最大优点是不需要花哨的器材,基本上在家里任何地方都能做。打开一个至少播放30分钟的电视节目,边看边做完30分钟的运动,就是如此简单。
- 如果你有进行其它形式的运动,可以在休息天练健美操。健美操不会举超过自身体重的重量,所以不会给身体太大压力。如果你有举重或做其它高强度训练,每次训练后需要休息几天。在休息天练健美操,在不给身体太大压力的情况下消耗一些热量,并增强肌肉。
- 如果你进行的是高强度健美操,把它们当作举重来看待。每次练完都要休息1天,给肌肉时间恢复。
广告
练健美操期间应该吃些什么?
参考
- ↑ https://www.hsph.harvard.edu/nutritionsource/2013/11/20/physical-activity-guidelines-how-much-exercise-do-you-need/
- ↑ https://www.ahealthiermichigan.org/2011/05/10/10-exercises-you-definitely-have-time-for/
- ↑ https://www.military.com/military-fitness/make-calisthenics-harder-slower-cadence-heavier-reps-and-more-reps
- ↑ https://www.military.com/military-fitness/make-calisthenics-harder-slower-cadence-heavier-reps-and-more-reps
- ↑ https://academic.oup.com/milmed/article/180/5/492/4161825
- ↑ https://www.britannica.com/sports/calisthenics
- ↑ https://www.academia.edu/8045833/Benefits_of_Calisthenic_Workout
- ↑ https://www.military.com/military-fitness/make-calisthenics-harder-slower-cadence-heavier-reps-and-more-reps
- ↑ https://www.academia.edu/8045833/Benefits_of_Calisthenic_Workout
- ↑ https://www.sciencedirect.com/science/article/abs/pii/S0005789485800022
- ↑ https://www.hsph.harvard.edu/nutritionsource/2013/11/20/physical-activity-guidelines-how-much-exercise-do-you-need/
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/basics/healthy-diets/hlv-20049477
- ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506
- ↑ https://health.clevelandclinic.org/how-small-frequent-meals-can-help-athletes-keep-energy-high/
- ↑ https://medium.com/@oldschool.calisthenic/how-much-time-is-required-to-have-results-with-calisthenics-17f48b766986
- ↑ https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities
- ↑ https://medium.com/@oldschool.calisthenic/how-much-time-is-required-to-have-results-with-calisthenics-17f48b766986
- ↑ https://medium.com/@oldschool.calisthenic/how-much-time-is-required-to-have-results-with-calisthenics-17f48b766986
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