想藉由重訓瘦大腿 - 健身
By Selena
at 2013-05-25T23:16
at 2013-05-25T23:16
Table of Contents
我是女生 22y 學生
身高/體重: 160cm/45.6kg
BMI: 17.8
BMR: 4821 kJ
1152kcal (不知道該怎麼升高?)
體脂肪: 前一次量是18.0% (平常18%~19%之間)
運動: 每週2~3次有氧運動。
通常是慢跑，每次約6km/45min左右。
下雨會改為飛輪腳踏車，心跳140/50min左右。
運動習慣已經持續快一年，夏天的話會游泳1hr...目前個人偏好慢跑
(一年前幾乎天天手搖杯飲料，體重51kg，體脂24%)
三餐: 早:一大杯穀奶+麵包(不一定)+水果一份
中:白飯一碗+一片(炸)肉+一顆蛋+1.5碗份量的菜+其他配菜
(差不多便當那樣)
晚:白飯半碗+少量肉+1.5碗份量的菜+其他配菜
三餐以不餓、吃到8分飽為原則。
平常喝水2000cc/day應該有，非正餐時間餓了會吃少量餅乾果腹
(約2週一次甜飲)
作息: 晚上11:00~12:00之間睡，早上7:30~8:00點起床
運動了一年，上半身(尤其是腹部)瘦了非常多...
現在的問題是我的大腿還是不細!!!坐著大腿壓扁的時候看起來更胖...
另外小腿肌還異常明顯(不過小腿肌我不討厭)。
上半身S，但是下半身就S偏M。
我知道瘦哪裡是基因，但有沒有挑戰基因的可能?!
http://ppt.cc/Ne0u 站著量腿圍51cm，整個比例看起來就是不細，尤其是大腿「根部」。
我沒有要瘦成怎樣，只是希望大腿看起來勻稱一點。
過去沒有重訓的習慣，但為了大腿，最近想要作些大腿的訓練。
請問各位，重訓大腿有讓大腿變細得可能嗎？適當的訓練頻率與持續時間為何？
但是又怕重訓會讓大腿肌肉更茁壯，(大腿前側用力變好硬，但是周圍卻軟趴趴)
還是該繼續慢跑？等待它有朝一日消失......
謝謝各位。
--
身高/體重: 160cm/45.6kg
BMI: 17.8
BMR: 4821 kJ
1152kcal (不知道該怎麼升高?)
體脂肪: 前一次量是18.0% (平常18%~19%之間)
運動: 每週2~3次有氧運動。
通常是慢跑，每次約6km/45min左右。
下雨會改為飛輪腳踏車，心跳140/50min左右。
運動習慣已經持續快一年，夏天的話會游泳1hr...目前個人偏好慢跑
(一年前幾乎天天手搖杯飲料，體重51kg，體脂24%)
三餐: 早:一大杯穀奶+麵包(不一定)+水果一份
中:白飯一碗+一片(炸)肉+一顆蛋+1.5碗份量的菜+其他配菜
(差不多便當那樣)
晚:白飯半碗+少量肉+1.5碗份量的菜+其他配菜
三餐以不餓、吃到8分飽為原則。
平常喝水2000cc/day應該有，非正餐時間餓了會吃少量餅乾果腹
(約2週一次甜飲)
作息: 晚上11:00~12:00之間睡，早上7:30~8:00點起床
運動了一年，上半身(尤其是腹部)瘦了非常多...
現在的問題是我的大腿還是不細!!!坐著大腿壓扁的時候看起來更胖...
另外小腿肌還異常明顯(不過小腿肌我不討厭)。
上半身S，但是下半身就S偏M。
我知道瘦哪裡是基因，但有沒有挑戰基因的可能?!
http://ppt.cc/Ne0u 站著量腿圍51cm，整個比例看起來就是不細，尤其是大腿「根部」。
我沒有要瘦成怎樣，只是希望大腿看起來勻稱一點。
過去沒有重訓的習慣，但為了大腿，最近想要作些大腿的訓練。
請問各位，重訓大腿有讓大腿變細得可能嗎？適當的訓練頻率與持續時間為何？
但是又怕重訓會讓大腿肌肉更茁壯，(大腿前側用力變好硬，但是周圍卻軟趴趴)
還是該繼續慢跑？等待它有朝一日消失......
謝謝各位。
--
Tags:
健身
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