鄭多燕+電腦人瘦小腹一個月心得! - 健身
By Erin
at 2012-09-27T20:32
at 2012-09-27T20:32
Table of Contents
大家好!
首先非常感謝這個版灌輸我很多正確的知識
像是減脂而不是減重 不是瘦就是好看 要加入重訓才會有線條等等
先說一下 我身高169 體重54.8(尚未做運動前 九月初量) 我一直沒時間去量體脂
我本來應該是52公斤左右 因為換了新工作壓力很大 下班就猛吃消夜
大概三個月左右時間就上升到了快55
不過認識我的人都覺得我是偏瘦的 只有我知道說我肚子有非常大圈的肥肉...
好像那三公斤肥肉都長在肚子上了 冏!
但因為上班很累 所以就算牛仔褲都穿不下了也就忽視過去....
直到有一天我那可愛的小姪子來我家玩突然說:
姑姑! 你肚子好大喔你是不是懷孕了??
姑姑! 你肚子好大喔你是不是懷孕了??
姑姑! 你肚子好大喔你是不是懷孕了??
才讓我真的開始正視這個問題...(崩潰!!!!)
其實在我52公斤的時候 我因為很少運動 就算瘦瘦的 但是肚子跟大腿的肉還是很多
整個體態感覺很鬆弛 身型並不好看 尤其小腹一直很大非常困擾我
所以九月開始我決定開始每天做針對小腹的運動 當初想法很簡單
我並不想減重 我並不覺得我胖
我只是希望小腹不要那麼大而已 牛仔褲扣子每次吃完飯都要解開也滿糗的
再加上那時候想 有適度的運動對身體也是好的 於是在看過版上的心得後
我開始每天做鄭多燕(腹部那片)+電腦人Level 1(針對腹部)
如果我比較空閒 我還會加做鄭多燕小紅帽那片
頻率大概是一星期五至六次做鄭多燕腹部+電腦人 (其中三次會加小紅帽)
鄭多燕腹部墊上那片我剛開始做會覺得很吃力 根本無法再做小紅帽
不過幾次之後就慢慢習慣了 電腦人通常都是最後做
睡前會再隨興挑電腦人的幾個動作再做個30下
飲食方面我本來就吃比較清淡 我不愛喝飲料 不喜歡甜食 不喜歡重口味
但是消夜是我的致命傷 所以從九月開始我也有調整一下我的飲食
整理一些大家參考:
早餐: 一早起床會先喝300cc的溫熱開水
然後連皮打一杯蔬果汁(芹菜 甜菜根 蘋果 鳳梨 芝麻 香蕉 奇異果等等)
隨我心情會挑四到五種蔬果打成汁連同纖維一起喝
然後還會吃1.生菜手捲(番茄黃瓜洋蔥生菜加烤雞胸肉加起士)
2. 原味貝果(配料跟上述差不多有時候會改為煎蛋配起士)
午餐:1.自製青醬義大利麵 (羅勒跟松子打成青醬拌麵配清炒蝦仁花枝)
兩份蔬菜(我通常會將彩椒 杏胞菇 洋蔥 山藥等蔬菜切片灑點鹽與橄欖油
放進烤箱烤一下就可以帶便當吃了)
(或是燙地瓜葉加點香菇醬油吃)
2.自製炊飯 (將蔬菜切丁淋香菇醬油跟飯一起煮)+ 烤魚or 烤雞胸肉
3.外食的話 吃便當會選烤魚類 請他蔬菜多加些 全部吃完
晚餐: 與中餐差不多 盡量選擇清淡的蒸煮方式 配以大量的蔬菜為主
食材也以天然不加工為主 肉類則以海鮮白肉為主 偶爾會吃點牛肉
飯類方面不管中餐晚餐都會吃到足量一碗 有時候還會吃到一碗半
水每日都會喝到2000-2500cc 水果會吃到兩到三份(奇異果 櫻桃 番茄等)
其實因為九月是我男友生日 又有很多家族聚會 我吃了不少次大餐
像是燒烤 日式料理 牛排大餐 等等 我都沒有忌口
這樣配合運動過了一個月 直接給大家看我腹部的變化:
正面: http://ppt.cc/qR~N 側面: http://ppt.cc/C-Hc
(由於拍照的時間不同 光線跟角度略有不同)
我每個禮拜都會拍照片記錄變化 現在一次看下來真的很驚人! 尤其是側面小腹
本來是懷孕三月小腹人 現在整個都平了下去 正面肚臍下的肥肉也消了很多!
大腿肉感覺變緊實許多 穿牛仔褲感覺鬆了一些
最重點是吃飽後再也不用把牛仔褲扣子解開了! 一個月有這樣的成效真的很開心!
體重9/24號量是54公斤 字面上我只少了0.8公斤 不過體態整個變好很多!
數字根本就不太重要!
當初小姪子的一句無心話(真感謝他) 讓我又重拾運動與戒掉不好的飲食習慣
不僅體態變好了 有運動人也變比較有精神了!!
如果跟我一樣有小腹困擾的 可以也這樣搭配運動試試看 效果非常好!
飲食方面 千萬不要節食 多吃蔬果與天然不加工的食材 有大餐也不要拒絕
快樂吃快樂運動!
十月開始我會加入簡單的重訓 持續鄭多燕 與開始做電腦人Level 2的腹部訓練
希望可以跟大家一起把體態雕碩得很完美囉!
--
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健身
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