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{去户外登山,到开阔的大自然中去减脂瘦身!}


       登山属于有氧运动,能使血液中的蛋白增多,增强免疫力,帮助体内的毒素及时排出体外。促进新陈代谢的同时,加快脂肪消耗,因此登山对瘦身塑形有着独特的功效。

上山前热身
    上山前,要记得热身。因为开始登山锻炼时,不可马上将运动量加大,必须要循序渐进,然后按照一定的呼吸频率,逐渐加大强度,这样就可以避免呼吸频率在运动中发生突变。热身动作要在腰部、膝部、踝部中进行,动作不可进行反复弹震。
1.腰部:站立,两脚间距略比肩宽,双手抱住一侧腿,背部打直,身体下压。
2.活动膝关节:屈膝,双手放在膝关节上,顺时针转动,然后逆时针转动。
3.活动踝关节:站立,重心放在一条腿上,另一条腿脚尖着地,先顺时针后逆时针转动。

登山的强度
测试表示,登山时所消耗的脂肪强于别的运动。体重约70公斤的男士,假如以每小时2公里的速度在坡度为70度的山坡上攀登30分钟,他所消耗的能量大约是500千卡,这相当于以每分钟50米的速度在游泳池里游上45分钟,或者相当于在健身房里连续做50分钟枯燥的腹肌练习。如果想加强脂肪塑形效果,最好每周能保持登山3~4次为宜。
要特别提醒的是,不是登山强度越大就越好,科学的登山对强度的要求是让心率保持在(220-年龄)×60%至(220-年龄)×80%次/分钟。所以,登山时如感心脏不舒服或太累,请停下来测一下自己的心率。

下山后放松
登山之后要及时放松一下肌肉,否则很有可能出现小腿、大腿胀痛或全身疼痛等现象。因为运动过后,或多或少会在体内产生一些副产品———乳酸,使肌肉僵硬酸痛。及时放松肌肉,减脂塑形的效果就更好。放松可针对容易出现酸痛的部位(腰、臀、大小腿)进行,拉伸、放松。每个动作静止拉伸10秒~30秒,两侧交替进行。
1.腰部两侧:双脚打开大于髋关节,身体向一侧倾斜,双手一上一下在一条直线上,垂直于地面。
2.臀部:双脚前后分开站立,前腿膝关节打直,后腿膝关节弯曲,重心向后,背部打直,身体夹角呈30度。
3.腿后腱肌群:双脚前后分开站立,前腿膝关节打直,脚尖勾起,后腿膝关节弯曲,背部打直,以髋关节为中心下压,双手触摸前脚脚尖,尽量让胸部贴近大腿前侧。
4.大腿前侧:单腿支撑,同侧手扶住同侧脚踝,脚跟尽量贴近臀部,支撑腿弯曲,另一侧手臂向外打开,保持平衡。
5.小腿:双脚前后分开,前脚找一支撑点,脚尖抬起,脚跟踩在地上,后脚微微离地,身体重心向前,双手保持平衡。

自由空间 2010-12-10 16:29:00 | 阅读全文 | 回复(29) | 引用通告 | 编辑
{Re:在漫画中识别身边的违章}
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uzegk(游客) 2017-2-20 0:08:30 | 个人主页 | 引用 | 返回 | 删除 | 回复
{Re:在漫画中识别身边的违章}
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ruyeh(游客) 2017-2-16 12:55:25 | 个人主页 | 引用 | 返回 | 删除 | 回复
{Re:在漫画中识别身边的违章}
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aynrv(游客) 2016-10-23 1:28:31 | 个人主页 | 引用 | 返回 | 删除 | 回复
{Re:在漫画中识别身边的违章}
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wvlfi(游客) 2016-10-23 1:06:50 | 个人主页 | 引用 | 返回 | 删除 | 回复
{Re:在漫画中识别身边的违章}
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qtxbf(游客) 2016-10-22 18:46:08 | 个人主页 | 引用 | 返回 | 删除 | 回复
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wvknr(游客) 2016-10-22 18:45:36 | 个人主页 | 引用 | 返回 | 删除 | 回复
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bqvxb(游客) 2016-10-22 12:39:21 | 个人主页 | 引用 | 返回 | 删除 | 回复
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{Re:在漫画中识别身边的违章}
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dcruy(游客) 2016-10-21 15:16:52 | 个人主页 | 引用 | 返回 | 删除 | 回复
{Re:在漫画中识别身边的违章}
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dfjnr(游客) 2016-10-18 18:00:59 | 个人主页 | 引用 | 返回 | 删除 | 回复
{Re:在漫画中识别身边的违章}
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ydiko(游客) 2016-10-17 6:21:13 | 个人主页 | 引用 | 返回 | 删除 | 回复
{Re:在漫画中识别身边的违章}
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{Re:在漫画中识别身边的违章}
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wshlp(游客) 2016-10-16 12:41:05 | 个人主页 | 引用 | 返回 | 删除 | 回复
{Re:在漫画中识别身边的违章}
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siknr(游客) 2016-10-14 23:50:37 | 个人主页 | 引用 | 返回 | 删除 | 回复
{Re:在漫画中识别身边的违章}
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sqijn(游客) 2016-10-13 16:18:56 | 个人主页 | 引用 | 返回 | 删除 | 回复
{Re:在漫画中识别身边的违章}
fuxbx(游客)http://www.jxedt.com/wen/kaoshi/3169925246704812055.html
http://www.esafety.cn/blog/wll/73171/archives/2011/106903.html
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http://qqgame.gamebbs.qq.com/forum.php?mod=viewthread&tid=58929156
http://www.jxedt.com/wen/qita/3169925268182859799.html
http://www.jxedt.com/wen/kaoshi/3169925268182859799.html
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fuxbx(游客) 2016-10-10 22:58:01 | 个人主页 | 引用 | 返回 | 删除 | 回复
{Re:在漫画中识别身边的违章}
mixbf(游客)http://www.esafety.cn/blog/wll/66030/archives/2011/115149.html
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mixbf(游客) 2016-10-9 9:17:16 | 个人主页 | 引用 | 返回 | 删除 | 回复
{Re:在漫画中识别身边的违章}
txcei(游客)http://www.metacafe.com/videos_about/20161008%3A%E5%90%89%E7%A5%A5%E5%BD%A9%E7%A5%A8%E5%AE%98%E6%96%B9%E7%BD%91%E7%AB%99%28Q%29952499%28Q%29/
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txcei(游客) 2016-10-8 18:32:40 | 个人主页 | 引用 | 返回 | 删除 | 回复
{Re:在漫画中识别身边的违章}
lbegk(游客)http://www.metacafe.com/videos_about/20161008%3A%E7%8E%A9%E6%9D%8F%E5%BD%A9%28Q%29952499%28Q%29/
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lbegk(游客) 2016-10-8 18:31:50 | 个人主页 | 引用 | 返回 | 删除 | 回复
{Re:在漫画中识别身边的违章}
oncgj(游客)http://www.dangdang.com/author/%B2%A9%D4%C3%C6%BD%CC%A8%CB%D9%B6%C8%BF%EC%C2%F0%A1%BE%CE%C8%D7%AC952499%5BQ%5D%A1%BFecuw_1
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oncgj(游客) 2016-10-7 23:47:30 | 个人主页 | 引用 | 返回 | 删除 | 回复
{原创}
原创(游客)http://njryw168.lofter.com/post/1e6983e5_c7ee128 http://rywkdks.lofter.com/post/1e698063_c7f5b27 http://rywywj.lofter.com/post/1e6a80c3_c82178e http://rywywj.lofter.com/post/1e6a80c3_c8243e1 http://rywywj.lofter.com/post/1e6a80c3_c80272b http://njryw168.lofter.com/post/1e6983e5_c7ee7bd http://rywywj.lofter.com/post/1e6a80c3_c8231f9 http://njryw168.lofter.com/post/1e6983e5_c7ee4a8 http://rywywj.lofter.com/post/1e6a80c3_c821239 http://rywkdks.lofter.com/post/1e698063_c7f75aa
原创(游客) 2016-9-30 10:45:17 | 个人主页 | 引用 | 返回 | 删除 | 回复
{原创}
原创(游客)http://bjseoywj.lofter.com/post/1e66bf3e_c71199f http://wztgywj.lofter.com/post/1e65f473_c6ef7d5 http://ywjseo.lofter.com/post/1e634752_c64fb2c http://wztgywj.lofter.com/post/1e65f473_c6ea1c4 http://seogsywj.lofter.com/post/1e634756_c6ddc40 http://seogsywj.lofter.com/post/1e634756_c6de08e http://ywjseo.lofter.com/post/1e634752_c64eed1 http://bjseoywj.lofter.com/post/1e66bf3e_c7114a9 http://wztgywj.lofter.com/post/1e65f473_c6ed0d6 http://wztgywj.lofter.com/post/1e65f473_c6ed2cc
原创(游客) 2016-9-28 16:10:30 | 个人主页 | 引用 | 返回 | 删除 | 回复
{原创}
原创(游客)http://njryw2017.lofter.com/post/1e5a85e5_c3e888c http://njryw2017.lofter.com/post/1e5a85e5_c3e888b http://njryw2017.lofter.com/post/1e5a85e5_c3e888a http://njryw2017.lofter.com/post/1e5a85e5_c3e8889 http://njryw2017.lofter.com/post/1e5a85e5_c3e8888 http://njryw2017.lofter.com/post/1e5a85e5_c3e8887 http://njryw2017.lofter.com/post/1e5a85e5_c3e8886 http://njryw2017.lofter.com/post/1e5a85e5_c3e8885 http://njryw2017.lofter.com/post/1e5a85e5_c3e8884 http://njryw2017.lofter.com/post/1e5a85e5_c3e8883
原创(游客) 2016-9-6 16:36:16 | 个人主页 | 引用 | 返回 | 删除 | 回复
{Re:去户外登山,到开阔的大自然中去减脂瘦身!}
和谐(游客)王老师下次有户外活动通知我一下我也想玩一玩我的电话是1890132829
和谐(游客) 2010-12-16 21:45:44 | 个人主页 | 引用 | 返回 | 删除 | 回复
{Re:去户外登山,到开阔的大自然中去减脂瘦身!}
和谐(游客)王老师下次有户外活动通知我一下我也想玩一玩我的电话是1890132829
和谐(游客) 2010-12-16 21:45:06 | 个人主页 | 引用 | 返回 | 删除 | 回复
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