偏瘦體型只想練線條尤其下腹求建議 - 健身

By Donna
at 2018-11-06T02:41
at 2018-11-06T02:41
Table of Contents
前陣子inbody
http://i.imgur.com/opxVbDC.jpg
目前體態
http://i.imgur.com/DW5cBOT.jpg
我是肌肉量不高的人,雖然有考慮再增肌,但總體重不想超過60kg,心目中理想是:在60kg以下盡可能增肌減脂+有明顯線條就好。
因而,我menu在排時就不會一天專炸一個部位,況且我的肌肉量也無法負荷那樣的訓練,所以我每次訓練都是約一個小時內練4個部位:胸、背、腿、腹,然後平均練一天休一到兩天,訓練時間是晚上11點到12點,睡眠約6個半鐘頭。
器材我都是用固定式的,除了腹部的訓練,由於我側重下腹的訓練,我只要找到可以讓自己平躺且手有地方抓的器材就好,以讓自己可以用下腹的力量撐起自己的腳做捲腹,還有另一個捲腹也是我會做的,我會一併截圖在下方。
另外因為萵苣台南focus店離我生活圈最近,我不想跑其它分店了,想說就focus店內可用的器材來練就好,整理我用的器材如下:
(不過由於不能在店內拍照,所以我用google到的類似圖就好)
胸:每組15下X4組=60下
http://i.imgur.com/rbzHEdp.jpg
背:二中擇一器材每組15下X4組=60下
http://i.imgur.com/GgaaAoz.jpg
http://i.imgur.com/RfzsnxX.jpg
腿:每組15下X4組=60下
http://i.imgur.com/kLUs7eX.jpg
腹:圖片截自official thenx
(1)每組15下X4組=60下
http://i.imgur.com/ChiqD5T.jpg
http://i.imgur.com/zPvn3RZ.jpg
(2)每組15下X4組=60下
http://i.imgur.com/KOA5rTh.jpg
http://i.imgur.com/tAkjMmD.jpg
也就是針對下腹我會兩種動作各做60下=120下
再來關於飲食,我從來沒買任何補給品,只從日常食物攝取,但油、煎、炸、冰、涼、甜的幾乎不碰,盡量不吃宵夜,但忍不住時會喝無糖黑豆漿最多半瓶、低脂牛奶或芭樂、香蕉。
日常會吃的我整理如下,但真的台南focus店附近商家選擇不多,而且我是懶到完全不自行備餐的人:
(1)多那之燻雞生菜加蛋
http://i.imgur.com/0PF7rnr.jpg
(2)超商烤雞三明治自行去皮
http://i.imgur.com/8dHB2yo.jpg
(3)多那之鮪魚三明治
http://i.imgur.com/Z6MiieV.jpg
(4)subway雞肉牛肉類都會吃(還會要求加蛋)
(5)成大旁麵包店裸麥核桃麵包
http://i.imgur.com/PNqKtBr.jpg
(6)超商茶葉蛋
http://i.imgur.com/mkryfuf.jpg
(7)超商牛肉乾
http://i.imgur.com/KsdTcXy.jpg
然後蔬菜類的攝取其實沒有很方便,我偶爾中午會混進成大學生餐廳的自助餐挑多一點蔬菜吃。
水平均早午晚各攝取900cc,也就是一天約2700cc,有訓練的那一天還會破3000cc。
大概就這樣吧,大家覺得關於訓練和飲食,我可以再怎麼調整?尤其我覺得我的下腹真的令我很苦惱...
感謝,以上。
--
Tags:
健身
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