大雄在健身
大雄在健身【节目宗旨】每天一个健身知识点，帮助健身/减脂新人少走弯路。 【关于我】健身撸铁四年的 95 后，争取用接地气的话讲专业知识点
| Publishes | Twice weekly | Episodes | 11 | Founded | 2 years ago |
|---|---|---|---|---|---|
| Language |  ZH-CN | Categories | SportsHealth & Fitness | ||
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本期播客分享我对以下问题的回答～
1、为什么我要开始早起散步
2、早起散步是什么感觉
3、如何做到早起散步，早起散步遇到的困难
4、想象头顶有个精力条，帮我更好过好每一天
5、自己精力条太快耗尽的坏习惯
这期主要想分享我的生活化减脂经历。
个人认为执行上还是非常方便的，希望对你有帮助～
执行上主要分为下面两个流程
一、确定什么时间少吃，自己相对可以接受，身体能适应
1、我是选择工作日的“早上和中午”相对少吃点碳水。因为晚上少吃会容易起来翻零食吃，或者饿的睡不着。当然每个人情况不一样，有些人可能白天少吃，工作状态会不好，晚上少吃反而没什么感觉，所以要看每个人自己的情况，什么时间少吃点，相对不会那么难受。
2、其他时间正常吃，不要暴饮暴食就好
二、饮食调整健康一点
1、蛋白质多吃鸡虾鱼... more
新手健身很容易遇到恢复不过来的情况。要么是一天两练，导致上班或者上学时打瞌睡，或者按一个训练计划走，一开始进步挺快，一段时间后进步停滞的问题。这些都有可能是没做好疲劳管理产生的问题。
本期播客主要分享我个人健身四年以来，不做疲劳管理产生的一些问题，以及如何做好疲劳管理的一些技巧。
1、监测晨脉变化
2、安排卸载周
3、好好睡觉
本栏目将持续分享健身相关经历和体会，每期播客时长不会太长，感兴趣的可以关注一波～
健身几年来，对健身知识了解的越来越深刻的同时，发现不只是自己，身边很多人多多少少在健身过程中都会遭遇伤病的困扰，总结了这篇健身房里容易受伤的五个点，希望对走进健身房的你有些帮助～
下面是本期容易受伤的五个点，可以点击时间轴直接跳转。
01:00 动作做的不规范，不是最安全的姿势
05:00 对身体结构缺少认识
07:50 运动前不提前热身，或者热身的方式不对
09:36 盲目追求重量，到了新的pr不愿意降低重量打磨动作
10:55 组间休息过长，身体冷了后直接继续下一组动作
如果我知道往哪个方向走会失败，那我就不往那个方向走就好了。
本期节目总结了减肥过程中常见的雷区，希望对你科学减脂有帮助。
一、饮食常见坑
00:41 告诉自己高糖高油的食物绝对不能吃
02:44 开始减脂后不懂得根据实际情况，调整饮食
04:00 饮食口味断崖式降级，没有逐步降级
二、训练常见坑
05:55 想瘦哪里就拼命练哪里
06:39 每天都运动，没有足够的休息和睡眠
07:26 忽视日常活动量，减脂全部希望寄托在每天一两个小时的运动上
08:18 只做有氧，不做力量... more
主要内容包括：我的健身心路历程
1、大学时期的首次健身尝试--失败
2、工作后的第二次健身尝试--成功
播客将详细说明第一次失败、和第一次成功坚持的原因。
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