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伏地挺身要怎麼練才可以越做越多下?!

海鳥之翼 wrote:
連續做一百五十幾下吧,全身就噴汗了...
噴汗很正常啊,其實前面也有說到,即使是仰臥起坐這種無氧運動也可以燃脂,只不過比例跟有氧相比很低而已,如果是想一個月瘦一公斤這種速度的人,可以考慮無氧運動瘦身法 XD
shouea wrote:
如果是想一個月瘦一公斤這種速度的人...(恕刪)



不要說一個月一公斤,一個月有沒有一百克都很難說了

與其花那麼多時間心力搞那麼多組

倒不如拿這些時間作有氧

海尼根豆漿 wrote:
不要說一個月一公斤,...(恕刪)

海尼根豆漿 wrote:
如果噴汗就能減脂,那健身房有些深信仰臥起坐就能有氧的會員就不會那麼油了...

為何噴汗不能減脂肪........?

不能說仰臥起坐有多神奇的功效,
但是「噴汗」這一點,除非是炎熱、身體不適等其他關係,
否則運動後的大量流汗,同時也代表你幹掉了一堆卡路里,
保持這樣的運動狀況一定日子,你的新陳代謝也會變更好。

再來肌肉是人體主要消耗熱量的部位,
你的運動增加→肌肉組織增加→卡路里消耗增加,
若飲食保持不變,那麼脂肪會一天一天減少。

而且仰臥起坐不是只有腹肌而已,
看你的姿勢,其實可以運動到很多地方,

做仰臥起坐時,如果腳步有東西抵住,
(就像有人幫你壓著小腿)
那麼這動作會利用大腿與臀部的力量來協助自己去完成仰臥起坐,

當然仰臥起坐姿勢有很多種,
格鬥選手都是用極度困難的仰臥起坐鍛鍊自己,

說仰臥起坐只用到腹部,我可以說你仰臥起坐沒做出心得....
出力方式、其他部位肌肉的協助,都是增加仰臥起坐數量的方法。


一個男性假設他是 170cm / 90kg(這舉例無任何冒犯意味),
他就只做一種運動-仰臥起坐,
每兩天做一次,並且經常做到「噴汗」,

就算他一開始只能做兩三下,
或是他需要有人壓著他的腳做 / 用相似器材才能做,
做個擠下也能噴汗的話.........
相信我,這麼困難的話你會連腳趾頭都用上力量,

持續這樣過了一段時間,
當他可以做到一次 100 下的時候,
我相信他已經減少了很多脂肪。

運動也不能光以科學來看,運動也是包含心理層面的東西,
就算你只做仰臥起坐,但你若有恆心,
就是要從 10 下變成 100 下,
你的毅力會讓你整個人都不同,畢竟心理層面才是消耗脂肪最大的功臣!

當然,我會更鼓勵他做有氧運動,例如慢跑,這更快更全面,
我同學從 120kg 跑到 65kg,真實例子!

但仰臥起坐也不是你說的那麼不堪。

HVC-022 wrote:
為何噴汗不能減脂肪........?

因為汗是水,不是脂肪...
我也可以在幾個小時之內減掉一公斤阿,但事實上,減掉的只是水份,不是脂肪,喝個水又回來了。
仰臥起坐沒進入到有氧,都是動到肌肉裡的能量,所以不會消耗到脂肪。
海鳥帶來夢想的力量
我不懂伏地挺身做很多下
但單槓一下也搞不上去
這樣意義在哪裡?


如果你以為做伏地挺身可以讓力氣變大
我不怪你

全國有80%的人有這種奇怪的迷思.
海尼根豆漿 wrote:
消除是絕對不可能但稍...(恕刪)


The Truth About Abs


I'm going to dispel six common myths that are exploited to sell an un-suspecting public expensive gadgets that they do not need.
Myth 1 - you get abs by doing ab exercises

This is the worst myth. For 95% of you, doing crunches, situps, or ab machines will NOT get you abs. You already HAVE abs, if you didn't your torso would be as limp as cooked spaghetti. The real problem is that your abs are hidden. To see a visible 6-pack you have to remove the fat that is covering your abs. Doing ab exercises will NOT remove this fat, only eating less and doing more cardio gets rid of the fat. Let me say that again, to get 6-pack abs you need to eat less and do more cardio! Grab the roll of skin/fat at your waist and pinch, how thick is it? If its more than 1/2", that fat is the reason you don't have a visible 6-pack!

Now if you you skinfold measurement over your lower abs is less than 1/4" and you still have no 6-pack, count your blessings! Your problem is much easier to solve, for you, you need to make your ab muscles bigger thru ab exercises using heavy weight and low reps as with any muscle group that you want to make grow. Here is a great hard core ab workout you can do to make your ab muscles bigger.

Myth 2 - you can get abs in just 8 minutes a day

If you could get abs in 8 minutes a day then everyone would have them!!! As I explained in the last myth, to get 6-pack abs you have to lose weight, not do ab exercises. There are 6min ab programs, 8min ab programs, 5min ab programs and NONE of them will give you six pack abs unless you lose bodyfat.

Myth 3 - you can do spot fat removal

Where did this stupid myth get started? I get dozens of emails each week from people asking for exercises to remove love handles or belly fat. You CANT do spot fat removal! If you have love handles all you can do is keep reducing your bodyfat by eating less and doing more cardio till they disappear. Your body decides where the fat will come off and there's not a dang thing you can do about it. Just keep reducing the bodyfat till the love handles go away. I've seen people completely wasting their time doing 50 minutes of hanging leg raises thinking it would give them lower abs, they would be much better off doing 50 minutes of jogging.

Myth 4- to get 6-pack abs you need to buy something

If getting abs were as easy as buying something, everybody would have them! There is no end to these wishful (and expensive) devices. They all have one thing in common though, its the false idea that YOU don't have to do anything - you can just sit back, relax and let something else do the work. These schemes vary from low tech to high tech. Low tech cheap examples are fat-suits and fat belts - complete waste of money. Or in the -50's they had these wall mounted vibrating belts and women would just read magazines or blow dry their hair while the machine shook their toosh. These schemes get really high tech too, the expensive electro stimulation machines. These are advertised as giving you abs while you go about your daily activities. These schemes are not limited to machines. Pills, books, newsletters are all sold with the promise of giving you abs without having to work - WRONG. Don't let your desire to get abs quickly and easily tempt you to waste money on some useless device, pill, book or newsletter.
Myth 5- For lower abs you need to do special exercises

People often get the upper 4 abs, then they wonder what exercise they should do to get lower abs - I get this question ALL the time. There are no special exercises to work the lower abs, its just a matter of removing the fat over them. And remember myth #3, you cant do spot fat removal. If you want to see your lower abs so that you have a 6-pack or a 8-pack then you have to reduce your bodyfat even more thru eating less and doing more cardio. The first place the body stores fat is in the belly button region, and that just happens to be over the lower abs. Even in someone who is reasonably lean like myself, the fat over the lower abs can be twice thick as the fat over the upper abs. Check this out for yourself. Check you skinfold over the upper abs, mine is about 3/8". Now check it over the lower abs, mine is twice as thick, almost 3/4" . THAT is the reason lower abs are so tough to see because very few people can get lean enough so that they show.
Myth 6- Getting abs requires long, grueling ab workouts

I've seen many of these ab workouts on youtube, the one where some ripped 19 year old does every ab exercise in the world consecutively without any rest and claims that's what it takes to look like him - nonsense. These 30-60 marathon minute ab workouts will give you strong abs but they are a waste of time if you are trying to get a visible 6-pack. If you want a 6-pack you would be much better off spending that 60 minutes jogging than doing ab exercises. Part of peoples confusion is that they mistakenly believe that ab exercises constitute cardiovascular exercise and thus can burn off fat, they are not! To burn off fat you need to elevate your heart rate into the weight loss zone, and to do that you need to use large muscles strenuously like using your quads in running or cycling. The abs are a very small muscle and no ab machine can elevate your heart rate sufficiently to lose weight. please see my video "What is good cardio?"

So why do abdominal exercises?
So am I saying that ab exercises are a waste of time? NO! Absolutely not. What I'm saying is that if you want to have a tight waist and see washboard abs, you have to reduce bodyfat by eating less and doing daily cardiovascular exercise. Doing ab exercises is very important but not necessarily for getting a 6-pack. Doing ab exercises is really important for two reasons. First to reduce chance of lower back injury, strong abs takes your spaghetti-like spine and make it a steel i-beam. The second reason to do ab exercises is to improve your sports performance. Almost every single sport benefits from strong abs. Ab strength provides a surprising amount of power in hitting sports like baseball and golf and in punching sports like boxing and the martial arts.

Let me give you some references here. If you want to do ab exercises, then let me recommend two videos. The first is a video on how to do a basic crunch, this is the king of all ab exercises. The second video shows you how to do bicycles which is a combination ab and oblique exercise. Now, as far as losing weight I'm going to recommend my two part video "6-pack abs fast" part 1 and "6-pack abs fast" part 2. By the way, the title is a joke - there is no such thing as six pack abs fast. Getting 6-pack abs is simple but its a lot of work.

So that's it, that's the truth about abs. If you want to see 6-pack abs - eat less and exercise more. And please, please, please don't waste your money on infomercial devices, newsletters, or pills!








QUOTE: http://www.scoobysworkshop.com/TruthAboutAbs.htm


HVC-022 wrote:
因為你若是一停,那些肌肉就會垮下來了。
(恕刪)


Muscle Turns To Fat Myth

"Bodybuilding is bad, if you stop the muscle turns into fat!"

This has been rattled off so many times that it is "common wisdom". Think about how ridiculous this statement is! The alchemists of ancient Greece were never successful in turning one material into another and neither are we. There is no biological pathway for muscle to "turn into fat". Like all myths, this one has a grain of truth. If you stop working out you lose strength and muscle mass, no mystery here. Exercise uses calories, if you stop working out and don't decrease your food intake then you get fat. Put those two facts together and you see why this myth got started. Making matters worse is that many bodybuilders thrive on the monthly gains and the endorphins produced so when they stop, mild depression can set in. Many people overeat when depressed, making the transition from muscular stud to obesity quite rapidly.
A word about steroids is in order as they are part of the cause of this myth. Steroids allow rapid muscle growth and a user can easily get addicted to the rapid and seemingly constant gains in muscle mass. Because of the very rapid strength gains, and a steroid-induced aggressiveness, steroid users are more likely to get seriously injured in the gym. When a steroid user gets injured, their life can be shattered - depression caused by the steroid withdrawal, depression because they cant work out. They continue to eat just as much (or more because of the depression) but don't exercise and they rapidly get fat. This is one of the subtle problems with steroids.

If you want to have a fantastic, healthy physique for 40 or 50 years then do natural bodybuilding! It takes longer to get results but they are yours to keep for decades and decades.




QUOTE: http://www.scoobysworkshop.com/muscleintofat.htm
海鳥之翼 wrote:
仰臥起坐沒進入到有氧,都是動到肌肉裡的能量,所以不會消耗到脂肪。

這種教科書說法我不是不知道。

「有氧運動」是要將運動持續到一定時間,
利用氧氣然後#@#%$︿&$達成脂肪燃燒,
故伏地挺身、仰臥起坐、短跑這種利用肌耐力而沒有長時間的運動,
被歸類在無氧運動。

但我們將運動時間拉長,以 60 分鐘來計算好了:

逛街 60 分鐘消耗 100 卡,
慢跑 60 分鐘大約消耗 600 卡,
但仰臥起坐 60 分鐘也消耗了 400 卡,

阿這麼長時間的熱量供給會不會是由脂肪取得?

再來我們說慢跑、游泳好了,
沒持續到一定時間也不見得是有氧運動,
我可以告訴你很多上班族是沒有辦法持續 10 分鐘的,

初期也是邊跑邊休息,就算斷斷續續,你也消耗了許多卡路里,
仰臥起坐誰說一定要用爆發力做到乳酸全來而無法持續運動時間?

告訴你仰臥起坐是無氧運動的人,
有沒有告訴你運動多久才會進入到有氧運動?




總而言之,說法都來自於他人,實驗品永遠是自己,
我是把自己多年的經驗說出來而已,
覺得仰臥起坐沒用就沒用,我無所謂。
anneybaba wrote:
我不懂伏地挺身做很多下
...(恕刪)

我不懂伏地挺身做很多下
但單槓一下也搞不上去
這樣意義在哪裡? ...........身體太重+手臂肌肉發展不均


如果你以為做伏地挺身可以讓力氣變大.......正確
我不怪你
全國有80%的人有這種奇怪的迷思.........這可能只有你


如果不信從現在開始你自己練習做伏地挺身3個月,
第一星期每天只要10下,以後每星期加2下,
開始前計秒爬干留記錄,3個月後再測試.
新兵中心都測過這.





HVC-022 wrote:
但我們將運動時間拉長,以 60 分鐘來計算好了:
逛街 60 分鐘消耗 100 卡,
慢跑 60 分鐘大約消耗 600 卡,
但仰臥起坐 60 分鐘也消耗了 400 卡,
阿這麼長時間的熱量供給會不會是由脂肪取得?

不一樣的東東,你拿來比較?
你只是硬要說你講的是對了?那隨便你了...
海鳥帶來夢想的力量
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