windeyes6
我是健身教练- 欢迎大家问我关于健身和饮食的问题 ☺️
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2023-01-05 00:48:17
大家好！新年快乐！ 我是网上健身教练！大家有什么关于饮食和健身，甚至supplement 的问题都可以问我。但是不要问我关于injury相关问题，因为这属于medical professional 的范围。
PS 没有办法局部减脂的……. 除非抽脂.. 😅
一般普通华人女士练翘臀（我已经知道几乎不可能了），一般就是大腿和臀部比较紧实，就是成功了吧？那几个动作比较有效？
smile1234 发表于 2023-01-05 00:56
华人女士还是可以练翘臀的，看基因，有的需要很多年，有的比较快，肯练肯吃就可以慢慢改善。
一般练臀需要这几个movement pattern
- Squat / lunges
- hinge (deadlift, hyperextension, etc)
- Hip thrust / bridge
- Abduction & different Kickbacks
这几个movement pattern 的exercises 会让你的臀部全方面长。☺️
人到中年，怎么把肚子练下去
爱是恒久忍耐 发表于 2023-01-05 01:13
肯美女的体重还有具体年纪。
如果是更年期前，一般的饮食只要balance deficit 就好了。
靠近更年期或者更年期后因为荷尔蒙的缘故，低碳水的饮食会更加适合。
不管怎样都是靠calorie deficit, 尽量多走动，没有局部掉肚子的。
怎么练习让咪咪又坚挺起来，而不是像袋子里头装着水一样？
bhuahua 发表于 2023-01-05 01:36
咪咪大部分是脂肪… 🥺 虽然可以练胸肌.. 但是对于胸型影响比较小，不是很大。
小蜜蜂666 发表于 2023-01-05 01:46
我非常好奇美女的 comprehensive lab results. (可惜大部分医生不测 很多荷尔蒙 such as thyroid, testosterone, cortisol, 和 minerals. 我也非常好奇美女的饮食习惯，睡眠质量，平时压力处理。simple answer would be easy slight incline walk 低坡度走 or easy elliptical 椭圆机 with light resistance.. 还有饮食非常重要。I would suggest you work with someone that specializes in functional health that can help you to find the root cause, and you are (willing to make an effort to eat right (get all the micronutrients needs) so you can feel energetic, take any supplements that you need if you are deficient and not getting enough from diet, and gradually exercise to improve your physical health.
90% of my clients are lifestyle and they don't compete. To lean out your arms, especially triceps area, it definitely take getting leaner. Diet will always come first, and cardio add in as a tool. If you already been dieting for a long time and stuck, you should consider diet break before continuing dieting m
请问楼主妹妹，从来没健过身的健身小白，怎么开始？从哪开始啊？
感觉太多知识要学，学不下去，也没太多时间学
怎么做到累一点了也能坚持久一点呢？
谢谢楼主妹妹
bubbletea 发表于 2023-01-05 12:56
我觉得你没有时间学的话可以请人根据你的实际情况制定计划给你。训练是一回事，饮食是一回事，具体看你的目标是什么。我会建议一开始练20-30 分钟简单的动作，健身房有很多器械都超级容易，从最轻的开始，4-5 个动作 就够了， 然后低坡度走.. 建议饭后散步，帮助消化，解压，控制 blood sugar. 重点是一开始慢慢来，循序渐进。
看美女具体年纪
更年期前- high protein, high carbs or high fat is fine, as long as you are in deficit.
靠近更年期或更年期后 - high protein, moderate to lower carbs, higher fat is better
resistance training to help build and maintain muscles.
Vitamin D3 (5000 iu), K2 will help with stronger bones.,
我准备今年参加比基尼比赛，目前是bulking阶段。我现在的体重大概以一周0.6-1磅的速度上升，人很臃肿。我非常期待cutting的那一天，但是教练觉得我没有ready，肌肉量不够，才要继续 bulking。我非常frustrated，都不想看到镜子里的自己。我只想从你这里得到一点鼓励和有用的信息，比如说，一般女健美运动员在bulking期间要长多少体重？
malenazou 发表于 2023-01-05 13:55
0.6-1 lbs per week is a bit too fast. Ideally you want to keep it under 0.5 lbs per week. Depending on what’s the outcome you are looking for from the competition, if it’s just bucket list, you don’t need to build a lot of muscles to step on stage. If you started from never resistance training, you’ll need at least 1 year in building (with mini cuts in between to help with insulin resistance). It also depends on how tall you are and how you look, if you are tall and slender, you’ll definitely need 1 year to build more shape. It’s hard for me to comment without seeing what you look like.
我准备今年参加比基尼比赛，目前是bulking阶段。我现在的体重大概以一周0.6-1磅的速度上升，人很臃肿。我非常期待cutting的那一天，但是教练觉得我没有ready，肌肉量不够，才要继续 bulking。我非常frustrated，都不想看到镜子里的自己。我只想从你这里得到一点鼓励和有用的信息，比如说，一般女健美运动员在bulking期间要长多少体重？
malenazou 发表于 2023-01-05 13:55
”臃肿”——> Not sure how long you have been “bulking “, and how much you are eating, usually by week 12-16, you’ll need a mini cut to help with insulin sensitivity and helps with better growth. It’s not a definite timeline but I notice that’s the sweet spot for my clients during bulking, they start to feel 臃肿，start to have digestive issues, you can see in check in photos they are holding more water and more inflamed. That means time for mini cut.
到底了
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