女生練腹肌 - 健身

By Ula
at 2015-12-24T10:11

Table of Contents

各位巨巨辣妹好
小妹我有運動習慣大約兩年
先前第一年是純粹減肥減了12公斤
這一年來就是在追求肌肉線條
但似乎是小妹基因問題也有可能是訓練不夠力
我的腹肌都遲遲無法現身

http://i.imgur.com/iR0cFiF.jpg

我知道是脂肪問題也知道要控制飲食
最近剛簽了健身房想更努力
平常會做手臂背腿力當然也有腹肌的機器

飲食方面因為我外食實在無法吃水煮
高低GI也有注意但較難做確實

請問各位巨巨辣妹
有沒有什麼飲食方法原則或是訓練方法
可以提供小妹指教
麻煩鞭小力點小妹是健身門外漢(T_T)
先謝謝大家

--

Tags: 健身

All Comments

By Margaret
at 2015-12-26T12:27

戀愛了

By Lydia
at 2015-12-28T17:53

這樣很不錯了拉

By Oliver
at 2015-12-29T03:10

看起來應該還是體脂的問題跟基因無關

By Oliver
at 2015-12-29T10:08

女生要練出腹肌難度很高是吧？樓下巨巨怎麼看?

By Thomas
at 2015-12-31T08:05

體脂夠低腹肌就會跑出來了看妳的圖還有很大的進步空間

By Suhail Hany
at 2016-01-03T17:59

我覺得這身材以女生來說很棒欸……咳咳

By John
at 2016-01-08T16:09

就是飲食控制這樣, 練更大但沒控制飲食腹肌還是出不來的

By Quanna
at 2016-01-11T23:52

同是女生的淚推啊......分享一個簡單可行的控制方法
準備水煮肉水煮蛋, 我的經驗是就算沒冰下午34點也不會壞

By Daph Bay
at 2016-01-16T18:33

已寄信

By Sierra Rose
at 2016-01-21T01:13

早餐午餐還是外食, 但先吃一顆蛋&肉, 然後吃外食, 把其中

By Sierra Rose
at 2016-01-21T18:54

的碳水化合物剩下來不吃或少吃....( 我早餐是50g 午餐150g

By Kristin
at 2016-01-24T12:20

3只準備肉, 其餘還是外食, 簡單方便但還是有變化, 可行性
應該比較高吧！

By Elizabeth
at 2016-01-26T11:23

原po正妹

By Carolina Franco
at 2016-01-27T00:12

戀愛了

By Kama
at 2016-01-30T07:33

練就對了加油

By Puput
at 2016-01-31T02:55

女生體脂本來就比較高但是你真的看不出有在運動

By Eartha
at 2016-02-04T05:09

看起來就是體脂高呀

By Cara
at 2016-02-08T16:47

我是女生，覺得這樣已很不錯了耶!想要線條更明顯要搭配

By Skylar Davis
at 2016-02-12T02:45

飲食控制囉!加油!!

By Genevieve
at 2016-02-16T07:23

體脂跟內臟脂肪都太高，尤其內臟有6吧體28

By Victoria
at 2016-02-19T16:56

http://i.imgur.com/DtPKJjd.jpg 腹肌大家都說是廚房出來

By Wallis
at 2016-02-23T08:41

喜歡這樣xD

By Quanna
at 2016-02-26T07:29

目測體脂應該有28以上，飲食控制是王道，加油

By Heather
at 2016-03-02T05:24

體脂不夠低

By Gary
at 2016-03-03T06:58

Hi雪寶

By Hedda
at 2016-03-04T05:43

體脂太高吧人家說腹肌是吃出來的

By Ula
at 2016-03-05T23:07

深蹲加硬舉吧，比例才是王道

By Susan
at 2016-03-07T23:08

飲食要控管

By Oliver
at 2016-03-10T18:18

網友的臉此時和妳的手機殼有一樣的表情

By Caitlin
at 2016-03-15T12:44

推一下看來是體脂問題

By Steve
at 2016-03-19T12:09

至於形狀跟線的明顯度要觸診看看你是屬於哪一型

By Michael
at 2016-03-20T07:26

戀愛惹 ‧ ‧ 肚子那圈還有很大努力空間

By Queena
at 2016-03-20T12:33

牙刷兩隻，失戀了

By Lauren
at 2016-03-22T00:45

樓上看好仔細,搞不好是除毛刀勒

By Heather
at 2016-03-24T13:14

其實已經很不錯了，有時候網路上腹肌照也需要美好的打光喔>
.^

By Kyle
at 2016-03-26T23:29

女生要不靠打光就有腹肌就需要下點功夫了

By Charlotte
at 2016-03-28T22:47

這體脂其實不低

By Skylar Davis
at 2016-04-01T02:09

體脂不夠低

By Iris
at 2016-04-04T04:02

把臀部練起來

By Hedy
at 2016-04-08T05:40

這樣就很好了要腹肌幹嘛到時候過瘦有腹肌也不見得好看
又不是挺著大肚子

By Belly
at 2016-04-12T20:21

做腹肌的機器那你有做棒式嗎

By Edward Lewis
at 2016-04-16T06:35

運動強度不夠，飲食沒控制，訓練菜單不先PO出來看看嗎

By Eartha
at 2016-04-21T01:51

體脂太高

By Hazel
at 2016-04-21T18:08

要腹肌吃要比較用心....只能外食難度太高..

By Iris
at 2016-04-23T23:13

http://i.imgur.com/6lkQZzM.jpg

By Frederic
at 2016-04-25T20:51

看起來就是體脂肪過高...靠飲食吧

By Oscar
at 2016-04-28T15:43

體脂17% 但腹肌還是不明顯...QQ

By Olga
at 2016-04-30T01:02

外食光是油脂就很高了

By Ingrid
at 2016-05-03T19:48

訓練和飲食都沒辦法做確實，肌肉當然也會很不確實

By Caitlin
at 2016-05-07T11:35

原來是表特板

By Poppy
at 2016-05-09T11:33

有腹肌通常罩杯也會縮水喔，不要被國外碗公假奶騙了

By Anonymous
at 2016-05-14T07:46

http://i.imgur.com/YxFxuPi.jpg
我也覺得我看不出來有在運動...

By Gary
at 2016-05-15T22:09

怎麼還沒有人寄站內信給原po啊、真奇怪

By Vanessa
at 2016-05-17T15:32

深蹲催下去啊

By Doris
at 2016-05-22T14:58

明顯是體脂過高

By Freda
at 2016-05-25T11:00

表特讚啦！咦？原來不是

By Yedda
at 2016-05-29T10:08

覺得比例重要+1 到時自然有腹肌

By Puput
at 2016-05-29T18:23

體脂28-30% http://m.imgur.com/1sxvnCH

By Skylar Davis
at 2016-06-02T05:24

這我可以

By Rachel
at 2016-06-05T15:14

去踩飛輪吧，有氧比較快

By Victoria
at 2016-06-08T20:07

推！這版要多多po這類文章...

By Sierra Rose
at 2016-06-09T20:21

感謝圓波釣出這麼多啊啊啊嘶～～的推文

By Tracy
at 2016-06-10T11:25

我看國外的影片女生訓練都是躺著然後雙腳彎曲抱膝

By Donna
at 2016-06-12T13:12

http://i.imgur.com/7kw3lKD.jpg 這樣算嗎？

By Daph Bay
at 2016-06-15T02:42

體脂那麼高怎麼練肚子都是白搭。就算你肚子練到可以站著滾

By Mary
at 2016-06-19T11:18

滾輪，一樣肉眼看不到腹肌

By Bennie
at 2016-06-21T16:50

樓上安安

By Rebecca
at 2016-06-24T22:08

牙刷只有一支吧那是鏡子...（？

By Oscar
at 2016-06-27T00:40

總之我覺得原po這樣身材很好了請多點自信

By Olga
at 2016-07-01T18:56

原po很棒了我戀愛

By Rebecca
at 2016-07-05T07:44

http://imgur.com/R4DOkq6

By Freda
at 2016-07-08T14:07

腹肌超難練......QQ

By Xanthe
at 2016-07-12T13:55

為何不加個胸呢?

By Catherine
at 2016-07-16T23:09

http://imgur.com/2Gw559m 這樣被念太多了

By Tom
at 2016-07-17T03:02

這肚子好可愛

By Jacob
at 2016-07-19T15:00

釣出好多肚皮XD 每個都好漂亮

By Charlotte
at 2016-07-24T03:05

每個我都可以XD

By Andrew
at 2016-07-24T23:49

女孩兒你們有點棒可以寄信嗎

By Hardy
at 2016-07-28T06:05

其實我覺得健康就好我之前體脂肪過低腹肌出來了但是
月經亂掉到後來還停了所以真的不需要這麼勉強

By Queena
at 2016-07-30T02:54

問題就在於體脂率阿女性要低到腹肌出來再加上某些人

By Ethan
at 2016-07-31T22:37

腹部僅存的脂肪比四肢屁股更難減(基因問題不是每個人一樣

By Gilbert
at 2016-08-04T21:50

) 低到川字線人魚線出來時的體脂率有些女性的月經就出問

By Connor
at 2016-08-07T11:52

題了... 脂肪細胞也是重要的內分泌之一

By Susan
at 2016-08-11T21:42

同上兩位說的我現在月經有問題中女生天生容易囤積脂肪在
腹部(子宮) 體脂太低真的有影響

By Ina
at 2016-08-13T23:13

基本上飲食控制在加上持續運動就可以了！保持下去加油～
http://i.imgur.com/YLqGi3s.jpg

By Selena
at 2016-08-15T07:39

不知道你所謂的練肌肉線條是什麼意思?個人認為如果有練線
條的想法反而會鬆懈而降低強度。肌肥大才會有線條!!!

By Rosalind
at 2016-08-19T13:16

http://i.imgur.com/kf0GLSg.jpg
我肚自油也很多XD

By Cara
at 2016-08-24T02:11

版上真是臥虎藏龍...

By Carolina Franco
at 2016-08-26T13:18

http://i.imgur.com/UuYWiZL.jpg

By Hamiltion
at 2016-08-30T05:54

好正的腹部太讚了

By Megan
at 2016-08-31T02:26

想知道原po正妹在家是徒手練嗎？還是有工具輔助？？

By Eartha
at 2016-08-31T13:51

覺得飲食控制更完整應該就有了加油！

By Olga
at 2016-09-03T18:16

還有很多進步空間減脂吧

By Carolina Franco
at 2016-09-08T06:00

推明禎!!有臉有胸又有腹肌超強大

By Victoria
at 2016-09-09T11:23

http://i.imgur.com/wAzncdG

By Zora
at 2016-09-10T19:08

大家都好猛……http://i.imgur.com/2IPAQju.jpg

By Freda
at 2016-09-14T22:01

已寄信

By Carol
at 2016-09-15T12:41

http://i.imgur.com/B493eA2.jpg

By Lydia
at 2016-09-16T09:51

我練兩年...

By Barb Cronin
at 2016-09-19T03:59

看到都戀愛了

By Rebecca
at 2016-09-23T02:17

這樣算有什麼嗎 ? 腹肌超難練我體脂 14%http://i.imgur.c
om/eqiI0ao.jpg

By Barb Cronin
at 2016-09-25T07:37

http://i.imgur.com/eqiI0ao.jpg

By Lauren
at 2016-09-27T09:51

Annelai 有點兒猛呀

By Mia
at 2016-10-01T05:36

這樣看下來我比較喜歡liquorlover 我要寄囉

By Barb Cronin
at 2016-10-03T03:05

連明禎都來了...

By Frederica
at 2016-10-04T01:29

感謝原po的拋磚引玉

By Gilbert
at 2016-10-04T22:01

已戀愛~少油鹽糖~多做CP值高的全身性的運動~剩下就看DNA

By Lydia
at 2016-10-05T00:49

http://i.imgur.com/62BFqdV.jpg

By Suhail Hany
at 2016-10-07T20:51

http://imgur.com/yaf9zig

By Dinah
at 2016-10-11T19:25

飲食控制很重要
http://i.imgur.com/2gxdY6N.jpg

By Kyle
at 2016-10-15T11:38

真正巨巨沒人在鳥腹肌......

女生練腹肌 - 健身

All Comments

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