1、 器(qì)械訓練對(duì)保持和(hé)增加去(qù)脂體(tǐ)重的(de)意義

The significance ofmachine training to maintain and inc rease lean body weight.

人(rén)體(tǐ)是(shì)由脂肪、肌肉、骨骼、血液、內(nèi)髒、水(shuǐ)分(fēn)等組成的(de)。我們把除去(qù)脂肪重量的(de)體(tǐ)重稱之為(wèi)去(qù)≈脂體(tǐ)重，去(qù)脂體(tǐ)重包括肌肉、骨骼、血液、內(nèi)髒、水(shuǐ)分(fēn)☆等。對(duì)于一(yī)般的(de)肥胖者來(lái)說(shuō)，減肥的(de)目的(de)是(shì)應該減少(shǎo)脂肪的(de)重量，而盡可(k<ě)能(néng)得(de)保持去(qù)脂體(tǐ)重;對(duì)于隐藏性肥胖——即體(tǐ)重正常、體(tǐ)脂率•超标，則必須在減少(shǎo)脂肪重量的(de)同時(shí)增加去(qù)脂體(tǐ)重。在健身(shēn)房(fáng<)我們看(kàn)到(dào)很(hěn)多(duō)減肥者單純靠飲食控制(zhì)和(hé)有(yǒ≤u)氧訓練來(lái)減肥，尤其是(shì)女(nǚ)性更是(shì)害怕進行(xíng)器(qì)械訓練，擔心練出一(yī)塊"快(kuài)“恐怖”的(de)肌肉。其實這(zhè)樣的(de)減肥方法很(hěn)容易造成減少(shǎo)脂肪的(de)同時(shí)也(yě)帶♠來(lái)了(le)去(qù)脂體(tǐ)重的(de)減少(shǎo)——其中包括肌肉的(de)減少(shǎo)和(βhé)骨質的(de)流失。我們知(zhī)道(dào)同樣重量的(de)肌肉和(hé)同樣重量脂肪在人(rén)體(tǐ)安靜(jìnβg)狀态下(xià)，肌肉消耗的(de)熱(rè)量要(yào)遠(yuǎn)遠(yuǎn)大(dà)于脂肪消耗的(de)熱(rè)量，那(nà)麽減§肥不(bù)當造成肌肉的(de)減少(shǎo)，人(rén)體(tǐ)的(de)基礎代謝(xiè)率随之降低(dī)，體(tǐ)重反彈★的(de)幾率也(yě)越高(gāo)。那(nà)麽我們通(tōng)過安排合理(lǐ)的(de)器(qì)械訓練，可(kě)以有(yǒu)效得(de)增加肌肉的(de)比率，防<止骨質的(de)流失，提高(gāo)基礎代謝(xiè)，從(cóng)而保持減肥成果。

The human body ismade up of fat, muscle, bone, blood, internal organs, water and so on. We €referto the weight we lose as fat-free weight, which includes muscle, bone, blood,internal organ$s, water, etc. For general fat person, the purpose of reducingweight is the we♦ight that should reduce adipose, and keep go fat weight as faras possible; For "hidden obesity -- that is, normal weight, excess body fat rate-- it is‍ necessary to reduce fat weight and increase fat weight loss. In thegym, we see a lot of diete¥rs rely solely on diet control and aerobic trainingto lose weight, esp'ecially women are afraid of machine training, afraid tobuild a fast "horrible" musc↑le. It's easy to lose fat and lose fat -including muscle loss andγ bone loss. We know the muscle of same weight and fatof same weight below human body quiet sta te, the quantity of heat that muscleUSES up wants far exceed the quantity of heat that fat UγSES up, so the quantityof heat that reduce weight undeserve☆dly causes muscle, the basic metabolizationrate of human body decreases su®bsequently, the probability of weight rebound ishigher also. Therefore, we can effectively incre¶ase the ratio of muscle,prevent bone loss, improve basic metabolism, and maintain weight l™oss throughreasonable equipment training.

2、 器(qì)械訓練對(duì)改善形體(tǐ)的(de)意義

The significance ofapparatus training to improve body shape

任何的(de)減肥訓練計(jì)劃必須包括器(qì)械訓練和(hé)有(yǒu)氧訓練兩部分(fēn)。從(cóng)塑身(shēn)的φ(de)角度上(shàng)來(lái)說(shuō)，有(yǒu)氧訓練的(de)作(zuò)用(yòng)是(shì)整體(αtǐ)的(de)減脂，而局部的(de)刻畫(huà)和(hé)形體(tǐ)的(de)改善則必須通(tōng)過器(qì)械訓練才能(néng)完≥成。我們打個(gè)比方如(rú)果減肥前是(shì)梨型的(de)身(shēn)材，那(nà)麽如(rú)果沒有(yǒu)進行(xíng)器(qì)械訓練減肥以後隻不(♦bù)過是(shì)從(cóng)一(yī)個(gè)大(dà)一(yī)點的(de)梨變成一(yī)個(gè↓)小(xiǎo)一(yī)點的(de)梨而已。因此，要(yào)想塑造完美(měi)的(de)身(shēn)材必須通(tōng)過£器(qì)械和(hé)有(yǒu)氧相(xiàng)結合的(de)方式來(lái)實現(xiàn)。

Any weight-losstraining program must include both machine training and aerobic tr↓aining. Fromthe perspective of body shaping, the role of aerobic training is to reducefat as a whole, ✘while the local characterization and shape improvementmust be completed through equipment training. For exam§ple, if you had a pearshape before you lost weightφ, you would have gone from a bigger pear to asmaller one without machine "training. Therefore, the perfect figure must beachieved through a combi nation of equipment and oxygen.

3、 器(qì)械訓練的(de)次數(shù)、重量、間(jiān)歇時(shí)間(jiān)的(de)選擇

Selection offrequency, weight and interval time of apparatus training.

以往一(yī)般的(de)認為(wèi)要(yào)達到(dào)減少(shǎo)脂肪、增進肌肉線條和(hé)彈性在器(qì)械訓練中應遵循的(de)是(shì)“輕重量、高(gāo)次數α(shù)、短(duǎn)間(jiān)歇”的(de)原則。我們也(yě)經常可(kě)以在健身(s¥hēn)看(kàn)到(dào)很(hěn)多(duō)女(nǚ)性健身(shēn)者用(yòng)著(zhe)很(hěn)小(xiǎo)的(de)塑料啞鈴作(zuò‌)著(zhe)各類肌肉力量的(de)訓練，那(nà)麽這(zhè)樣的(de)訓練到(dào)底有(yǒu)沒有(yǒu)效果呢(ne≈)?就(jiù)像我前面所提到(dào)的(de)，器(qì)械訓練的(de)一(yī)個(gè)重要(yào)目的(de)就(jiù)是(shì)在減肥的(de)過程中保持和(hé)↑增加瘦體(tǐ)重，而脂肪的(de)減少(shǎo)必須通(tōng)過有(yǒu)氧運動來(lái)實現(xiàn)。健身(shēn)健美(měi)的→(de)一(yī)個(gè)非常重要(yào)的(de)原則就(jiù)是(shì)“超負荷、超補償”，在減肥過¶程中已經控制(zhì)總的(de)熱(rè)量攝入的(de)基礎上(shàng)，如(rú)果沒有(yǒu)對(duì)肌肉強有≈(yǒu)力的(de)刺激，又(yòu)怎麽可(kě)能(néng)保持和(hé)增加肌肉呢(ne)?我個(gè)人(rén)認¶為(wèi)減肥者比較合理(lǐ)的(de)次數(shù)選擇應該為(wèi)：胸、背、肩、肱二頭肌、肱三頭肌、腿部12-15RM，小(xiǎo)腿15-20RM，腹部20-30RM。重量則根據設定 的(de)目标次數(shù)範圍內(nèi)在保證動作(zuò)質量的(de)前提下(xià)盡可(kě)能(néng)得(de)加重，比如(rú)你(nǐ)設定的(de)目标✔次數(shù)是(shì)12-15RM，當你(nǐ)可(kě)以輕松完成15次以上(shàng)，說(shuō)明(míngα)重量輕了(le)，則應該适當增加一(yī)些(xiē)重量;當你(nǐ)竭盡全力仍然無法完成12次，說(shuō)明(míng✔)重量重了(le)，應該适當減輕一(yī)些(xiē)重量。組間(jiān)的(de)間(jiān)歇應當盡可(kě)能(néng)控制(zhì)在1分(fēn)鐘(zhōng)以內(nèi)。

In the past, it wasgenerally believed that "light weight, high frequ‍ency and shortinterval" should be followed in machine training to reduce fat, imprφovemuscle line and elasticity. It is also common to see many female bodybuil∞dersusing small plastic dumbbells for all kinds of muscle strength training in t>hegym. So does this training have any effect? As I mentioned earlier, animportant purpose of mac↑hine training is to maintain and gain lean body weightduri‌ng weight loss, and fat loss must be achieved through aerobic exercise. Oneof the most import≥ant principles of fitness and bodybuilding is "overloadand ovλercompensate". If you have controlled your total calorie intakeduri→ng weight loss, how can you maintain and increase muscle without stroαngstimulation? Personally, I think the reasonable times for dieteεrs should be:chest, back, shoulders, biceps, triceps, legs 12-15RM, calves 15-20RM, abdomen20-3♣0RM. The weight should be increased as much as possible §under the premiseof ensuring the quality of actions within the set target f♥requency range. Forexample, the target frequency yo₽u set is 12-15RM. When you can easily completemore than 15 times, "it means that the weight is lighter, so you should add someweight appropriately. If you st‌ill can't do 12 repetitions with all your might,you have gained weight and should lose som e weight. The interval between groupsshould be kept undπer 1 minute as far as possible.

4、 器(qì)械訓練分(fēn)化(huà)模式的(de)選擇

Selection ofdifferentiation mode of apparatus training

分(fēn)化(huà)訓練是(shì)威德健美(měi)訓練的(de)核心，是(shì)由喬威德在1942年(nián)提出的(de✔)。分(fēn)化(huà)訓練指的(de)是(shì)把全身(shēn)各部分(fēn)的(de)肌肉塊分(fΩēn)成幾次或者幾個(gè)部位進行(xíng)訓練，隻有(yǒu)這(zhè)樣才能(néng)使全身(shαēn)各部位的(de)肌肉群有(yǒu)足夠的(de)訓練時(shí)間(jiān)、充分(fēn)的(de)恢複和(hé)勻稱的(de)發展。'如(rú)果我們把全身(shēn)的(de)肌肉塊分(fēn)成兩天來(lái)練我們則稱為(wèi)兩分(fēn)化(huà)，分(fēn)成三天來(lái)練則稱為(wèi)三分'(fēn)化(huà)。分(fēn)化(huà)訓練模式的(de)選擇一(yī)般根據個(gè)人(rén)的(de)訓練水(shuǐ)平和(hé)營養恢複狀況來(lái)選擇。對(duì•)于普通(tōng)健身(shēn)者的(de)減肥訓練來(lái)說(shuō)，相(xiàng)對(duì)于增肌訓練的(de)訓練次數(shù)要(yào)略微(αwēi)的(de)多(duō)，訓練重量也(yě)要(yào)輕，所以肌肉的(de)刺激程度不(bù)及增肌訓練，因此從(cóng)肌肉λ的(de)恢複時(shí)間(jiān)來(lái)說(shuō)要(yào)比增肌訓練來(lái)得(de)快(kuài)，所以我個(gè)人(rén)認為(wèi)分₹(fēn)化(huà)訓練模式不(bù)宜太細。另外(wài)，如(rú)果分(fēn)化(huà)訓練↑模式太細，那(nà)麽每次訓練的(de)肌肉塊相(xiàng)對(duì)就(jiù)要(yào)少≤(shǎo)，而每個(gè)肌肉塊的(de)組數(shù)則必然增加，對(duì)于初學者來(lái)說(shuō)往往是(shì©)無法适應這(zhè)樣的(de)強度的(de)。因此，對(duì)于減肥者來(lái)說(shuō)比較适合的(de)是(shì)采用(yòng)四∑天雙分(fēn)化(huà)的(de)訓練模式，即把全身(shēn)的(de)肌肉塊分(fēn)成兩次來(lái)訓練，一(yī)周訓練四次，每個(gè)肌肉塊每周®訓練兩次。一(yī)般來(lái)說(shuō)有(yǒu)三種劃分(fēn)方式：1、以“推”和(hé)“拉”的(de)動作(zuò)劃分(fēn); 2、以“上(↓shàng)半身(shēn)”和(hé)“下(xià)半身(shēn)”的(de)訓練動作(zuò)劃分(fēn); 3、以“軀幹”和(hé)“四肢”的(de)€訓練動作(zuò)劃分(fēn)。

Differentiationtraining is the core of Weed bodybuilding t₽raining, which was proposed by JoeWeed in 1942. Difσferentiation training refers to dividing the muscles of allpart<s of the body into several times or several parts for training. Only inthis way can the muscles of all parts of the body have enough trainingtime, full recovery and symmetrical ←development. If we divide the muscle massof the body into two •days we call it bifurcations, and if we divide it intothree days we call it trifu→rcations. The choice of differentiated training modeis genΩerally based on the individual's training level and nutritiona©l recoverystatus. For the weight loss training of the ordinary bodybuilder, the t&rainingtimes are slightly more than that of the muscle enhancement training, and thetraining ™weight is also light, so the stimulation degree of the muscle is notas good as that of the ∑muscle enhancement training. Therefore, the recover¥ytime of the muscle is faster than that of the muscle enhancement training, s>o Ipersonally think the differentiation training mode should not be₽ too thin. Inaddition, if the differentiation training mod÷e is too thin, then the number ofmuscle blocks per training will be relativel♥y small, and the number of groupsof each muscle block will inevitably incre‌ase, which is often difficult forbeginners to adapt to such intens♣ity. Therefore, it is more suitable fordieters to adopt a four-day bidir¥ectional training mode, that is, the wholebody muscle block tr™aining in two times, four times a week, each muscle b★locktraining twice a week. Generally speaking, there ☆are three ways to divide it: 1.Divide it into "push" and "pull" actions; ♠2. The trainingmovements of "upper body" and "lower body&q​uot; are divided; 3.The training movement is divided into "tru∑nk" and "limbs".

5、 器(qì)械訓練和(hé)有(yǒu)氧運動的(de)先後順序

The order of machinetraining and aerobic exercise

我們在健身(shēn)房(fáng)經常可(kě)以看(kàn)到(dào)很(hěn)多(duō)人(rén)先是(shì)跑完步或者跳(tiào)完操再÷去(qù)做(zuò)器(qì)械，這(zhè)樣的(de)訓練順序是(shì)否合理(lǐ)?那(nà)我們要(yào)從(cóng)器(qì)械訓練和(hé)有(yǒu)氧運☆動的(de)能(néng)量供應方式上(shàng)來(lái)做(zuò)解釋。器(qì)械訓練主要(yào)是(shì)由肌糖原和(hé)葡萄δ糖的(de)分(fēn)解代謝(xiè)來(lái)釋放(fàng)能(néng)量來(lái)合成ATP，同時(s≥hí)産生(shēng)副産品乳酸。也(yě)就(jiù)是(shì)說(shuō)器(qì)械訓練幾乎不(bù)消耗脂肪，器(qì)械訓練是ε(shì)按照(zhào)肌糖原、血糖、肝糖原的(de)順序來(lái)供能(néng)的(de)。有(yǒu)氧運動是(shì)在有(yǒu)氧條件(jiàn)↓下(xià)，糖、脂肪、蛋白(bái)質氧化(huà)分(fēn)解生(shēng)成二氧化(huà)碳和(h✔é)水(shuǐ)的(de)過程中，釋放(fàng)能(néng)量合成ATP。有(yǒu)氧運動的(de)初期一(yī)般都(dōu)是(shì)以糖£原供能(néng)，大(dà)約20分(fēn)鐘(zhōng)以後才開(kāi)始消耗脂肪。如(rú)果先做(zuò)有(yǒu)氧後練器(qì)械的(de)話(‌huà)，在有(yǒu)氧運動的(de)過程中體(tǐ)內(nèi)的(de)糖原幾乎已經耗盡，再繼續進行(xíng)器(qì)械訓練往往則是(shì)以消耗肌肉為(wèi)γ方式實現(xiàn)能(néng)量供應的(de)。如(rú)果我們是(shì)先練器(qì)械再做(z☆uò)有(yǒu)氧，在器(qì)械訓練的(de)過程中，我們已經消耗了(le)很(hěn)大(dà)一(yī)部分(fēn)的(de)糖原，這(zh®è)個(gè)時(shí)候再進行(xíng)有(yǒu)氧訓練則可(kě)以提前進入消耗脂肪的(de)式，更加有(yǒu)利于減脂。正确訓練順序←應該是(shì)先可(kě)以在跑步機(jī)上(shàng)快(kuài)走5-10分(fēn)鐘(zhōng)作(zuò)為(wèi)熱(rè)身(sh'ēn)，然後進行(xíng)器(qì)械訓練，最後進行(xíng)有(yǒu)氧運動。

In the gym, we canoften see a lot of people do machines after running or jumping≠ first. Is thistraining sequence reasonable? Then we need to↓ explain in terms of the energysupply of machine training and aerobic exeβrcise. Device training is mainlybased on the catabolism of muscle glycogen and glucose to re•lease energy tosynthesize ATP and produce lactic acid as a by-product. That ✔is to say, themachine training almost does not consume fat. The machine tra♣ining is based onthe sequence of muscle glycogen, blood sugar and liver glyc≠ogen. Aerobicexercise is under aerobic conditions, sugar, fat, p‌rotein oxidationdecomposition into carbon dioxide and water iσn the process, release energysynthesis ATP. The initial stage of aerobic exercisγe is generally powered byglycogen, and it takes about 20 minutes before you start to burn off fat. ★Suchas part of the glycogen, this time to carry out aerobic training can advanceinto∏ the type of fat consumption, more conducive to reducing fat. The correctsequen♦ce is to warm up by walking briskly on the treadmill for 5-10minutes, then do machine work, and then do cardio.

6、 有(yǒu)氧運動的(de)時(shí)間(jiān)控制(zhì)

Time control of aerobicexercise

前面我已經提到(dào)有(yǒu)氧運動前20分(fēn)鐘(zhōng)主要(yào)是(shì)由糖原來(lái)供能(néng)，一(yī)般20分(fēn)鐘(zhōng)以後才開(kāi↓)始調用(yòng)脂肪的(de)消耗。但(dàn)是(shì)如(rú)果有(yǒu)氧運動的(de)時(shí↔)間(jiān)一(yī)旦超過60分(fēn)鐘(zhōng)，則消耗肌肉的(de)比例會(huì)上(shàng)™升而消耗脂肪會(huì)下(xià)降。如(rú)果以減脂為(wèi)目的(de)，我個(gè)人(rén)認為(wèi)在器(qì)械訓練後 進行(xíng)40-45分(fēn)鐘(zhōng)的(de)有(yǒu)氧運動比較适宜。

I have mentionedbefore that the first 20 minutes of aerobic exercise is main×ly provided by theoriginal sugar energy, generally after 20 mπinutes to start the use of fatconsumption. But once aerobic exλercise is over 60 minutes, the rate of muscleburn goes up and fat burn goes down. If the goal is t€o reduce fat, I personallythink 40 to 45 minutes of ↕aerobic exercise after machine training is moreappropriate.

7、 有(yǒu)氧運動的(de)心率控制(zhì)

Heart rate controlfor aerobic exercise

有(yǒu)氧運動的(de)安全心率範圍應當在人(rén)體(tǐ)最高(gāo)心率的(de)80%以內★(nèi)，最高(gāo)心率通(tōng)常根據年(nián)齡來(lái)進行(xíng)測算(suàn)——最高(gāo)心率=220-年(n'ián)齡。一(yī)般來(lái)說(shuō)長(cháng)時(shí)間(jiān)、低(dī)強度的(de)有(yǒu)氧運動更加有(yǒu)利于減脂肪。有(yǒu)氧運動心率為(wèi)€最高(gāo)心率的(de)50%時(shí)，分(fēn)鐘(zhōng)燃燒7千卡熱(rè)量，90%來(lái)自(zì)脂肪供能(néng); 最高(gāo)心率的(de)75"%時(shí)，分(fēn)鐘(zhōng)燃燒14千卡熱(rè)量，60%來(lái)自(zì)脂肪供能(néng); 一(yī)旦超過最高(gāo)心率的(de♦)75%時(shí)，消耗肌肉的(de)比例會(huì)急速上(shàng)升。因此以減肥為(wèi)目的(de)有(yǒu)氧訓練，最高(gāo)心率的(de)75%應該是(shì)一( yī)個(gè)上(shàng)限。一(yī)般我們可(kě)以把目标心率設定在(220-年(nián)齡)×60%×-70%。一(yī)般現(xiàn)在健身(shēn)房(fáng)有(yǒu)氧器(qì)械都(dōu)π可(kě)以通(tōng)過金(jīn)屬的(de)傳感裝置來(lái)測試運動過程中的(de)心率，如(rú)果無法通(tōng)過儀器(qì)測試心率的(de)情況下(xi​à)，我們可(kě)以采用(yòng)“談話(huà)試驗”。通(tōng)過“談話(huà)試驗”我們可(kě)以評估減肥者的(dλe)訓練強度是(shì)否太大(dà)，如(rú)果訓練者在練習(xí)時(shí)可(kě)以比較舒适的(de)講話(huà)或者呼吸, 說(s huō)明(míng)強度合适; 如(rú)果呼吸急促則說(shuō)明(míng)強度太大(dà)，可(kě)能(néng)已經超越有(yǒu)氧運動所需的(de)強度，✔進入無氧訓練範圍。

The safe heart raterange for aerobic exercise should b e within 80 percent of the body's maximumheart rate, which is usually measured by a₽ge -- maximum heart rate =220- age. Ingeneral, prolonged≠, low-intensity aerobic exercise is better for fat loss. Whenaerobic exercise heart rate☆ is 50% of the highest heart rate, minutes burn 7kilocalori'e quantity of heat, 90% come from adipose supply energy; When 75% ofhighest heart rate, αminute burns 14 kilocalorie quantity of heat, 60% co±me fromadipose supply energy; Once you exceed 75 percent of your maximum heart rate,the rate of ♠muscle use rises sharply. So for weight loss aerobic training, 75%of the πmaximum heart rate should be an upper limit. Generally, we ca☆n set thetarget heart rate (220-age)×60%-70%. Gene←rally, the aerobic equipment in thegym can measure the heart rate during ex​ercise through the metal sensor device.If the heart rate canno☆t be measured by the instrument, we can use the"talk test". Throug$h the "talk test", we can assess whetherthe training i♦ntensity of the dieters is too high, if the trainers can talk orbreathe comfortably during th•e training, indicating the intensity isappropriate; Shortness of breath indicate✘s too much intensity and may haveexceeded the intensity required for aerobic exercise and enter®ed the anaerobictraining range.

8、 有(yǒu)氧訓練器(qì)械的(de)合理(lǐ)選擇

Reasonable choice ofaerobic training equipment

減肥訓練者一(yī)般來(lái)說(shuō)都(dōu)是(shì)體(tǐ)重偏大(dà)，因此不(bù)$太适合采用(yòng)跑步、跳(tiào)繩等對(duì)關節有(yǒu)沖擊性的(de)有(yǒu)氧訓練方式。人(rén)體(tǐ)的(de)關節組織是(shì)有(yǒu)由膠原蛋白(bái)₹所構成，長(cháng)期沖擊性的(de)過負荷會(huì)造成關節膠原組織的(de)退化(huà)性磨損，長(cháng)此以往®很(hěn)容易造成退化(huà)性的(de)關節炎，嚴重者更有(yǒu)可(kě)能(néng)需要(yào)進行(xíng)關節的(de)置換手術(shù)。以跑步的(φde)方式來(lái)說(shuō)，跑步時(shí)膝關節承受的(de)負荷是(shì)自(zì)然站(zhàn)立時(shí)候的(dΩe)3倍;而如(rú)果采用(yòng)快(kuài)走的(de)方式，膝關節承受的(de)負荷隻有₩(yǒu)自(zì)然站(zhàn)立時(shí)候的(de)1.2倍。有(yǒu)氧運動要(yào)達到(dào)減肥的(de)目的(de)兩個(g♣è)關鍵的(de)因素就(jiù)是(shì)訓練的(de)時(shí)間(jiān)和(hé)心率的(de)控制(z≠hì)。如(rú)果我們選擇跑步機(jī)進行(xíng)鍛煉的(de)話(huà)，可(kě)以把速度調到(dào)5-6公裡(lǐ)/小(xiǎo)時(shí)，然≈後再加一(yī)點坡度，同樣可(kě)以把目标心率調整在最高(gāo)心率的(de)60%-70%範圍之內(nèi) 。另外(wài)減肥者可(kě)以選擇橢圓機(jī)和(hé)固定自(zì)行(xíng)車(chē)等對(duì)關節低(dī)沖擊的(de)有(yǒu)氧運動器(qì)械。

The person thatreduce weight to train is weight slants commonly big, bec↑ause this is not suitableto use the aerobic training way th at has concussion sex to the joint such asrunning, jump rope not quite. The joi©nt tissues of human body are composed ofcollagen. Long-ter≤m impact overload will cause degenerative wear of the jointcollagen tissues, which will eaφsily lead to degenerative arthritis in the longrun. In severe cases, joint replacement surgery is more likely to berequired. In running form, the knee jλoints were three times heavier than whenstanding naturally. With brisk walking, the →load on the knees was only 1.2times that of standing natu♠rally. Two of the key factors in achieving weightloss th rough aerobic exercise are timing and heart rate control. If we chooseto exercise on☆ a treadmill, we can set the speed to 5-6km/h and then add alittle slop♥e to adjust the target heart rate to within 60-70% of the maximumheart ra↔te. In addition, dieters can choose elliptical machines and stationarybicycles, wαhich have low impact on the joints.

9、 遵循循序漸進的(de)訓練原則

Follow the principleof progressivetraining

　　普通(tōng)人(rén)造成肥胖的(de)原因，大(dà)多(duō)都(dōu)是(shì)因為(wèi)飲食過量缺乏運動。一(yī)般肥胖者的(de)體(tλǐ)能(néng)狀況都(dōu)不(bù)甚理(lǐ)想，那(nà)麽我們在安排減肥訓練計(jì)劃的(de)時(γshí)候一(yī)定要(yào)遵循循序漸進的(de)原則。器(qì)械訓練我們一(yī)般可(k∞ě)以安排四天雙分(fēn)化(huà)的(de)訓練計(jì)劃，一(yī)般每次訓練4個(gè)左右的(de)部位，每個(gè)∏訓練部位可(kě)以安排2-3個(gè)動作(zuò)，前兩周每個(gè)動作(zuò)做(zuò)1•組，第三第四周每個(gè)動作(zuò)做(zuò)2組，第五周起每個(gè)動作(zuò)做(zuò)3組λ。前兩周訓練無須每組做(zuò)到(dào)極限次數(shù)，第三周起必須做(zuò)到(dào)力竭。間(jiā≠n)歇時(shí)間(jiān)：前兩周每組間(jiān)歇2分(fēn)鐘(zhōng)，第三第四周每組間(jiān)歇1.5分(fēn)鐘(zhōng)，第五周起每組間(jiān)歇∞1分(fēn)鐘(zhōng)以內(nèi)。有(yǒu)氧訓練時(shí)間(jiān)：前兩周每次20分(fēn)鐘(zhōng)，第三第四周每次30<分(fēn)鐘(zhōng)，第五周起每次40分(fēn)鐘(zhōng)。有(yǒu)氧訓練的(de )心率控制(zhì)：從(cóng)最高(gāo)心率的(de)60%起逐步增加到(dào)最高(gāo)心率的(de)70%。

Mostof the reasons for obesity are due to overeating and lac k of exercise. Thephysical condition of the general obese person is not very ideal, so☆ we mustfollow the principle of step by step when arranging the training ÷plan forweight loss. Generally, we can arrange a bifur₩cated training plan for four days.Generally, there are about £4 parts for each training, and 2-3 movements can b§earranged for each training part. Do 1 set of each movem&ent in the first twoweeks, 2 sets of each movement in the third and fourth weeks, and 3 set♥s ofeach movement from the fifth week. The first two weeks o™f training do notrequire each group to achieve the limit number of times, the thir₹d week must beexhausted. Interval: 2 minutes for each group in the ₩first two weeks, 1.5minutes for each group in the third and fourth weeks, and less than 1₹ minutefor each group in the fifth week. Aerobic training time: 20 minutes for thefirst two w÷eeks, 30 minutes for the third and fourth weeks, and 40 minu∞tes forthe fifth week. Heart rate control for aerobic training: Gradually increasefrom 60% of> maximum heart rate to 70% of maximum heart rate.