男士健身指南 如何煉成迷人的6塊腹肌大綱
How to Get 6-Pack Abs
如何練出6塊腹肌
Every man dreads and awaits the albatross of the elusive 6 pack abdomen. Call it the ills of Pornography or heightened ideals of women,but every man is being subjected to the prospect of having the perfect body and a ripping 6pack is the right way to stay ahead of the obese curve.
Here’s how you can get your own.
每個男人對詭祕的6塊腹肌是又愛又恨。稱之爲色情的弊端或是女人的理想。但每個男人都期待着完美體形，而且漂亮的六塊腹肌乃是遠離肥胖曲線的好方法。這裏詳述了你該如何練就6塊腹肌。
1. Lose Fat
1、減脂
Bulging bellies need to be tucked in before they can be sculpted into form. Here are some ways to lose body fat.
大肚子在成型之前需要緊縮。以下是幾種減脂的方式。
a. Cardio Workouts
a、有氧運動
Nothing makes you lose body fat faster than some rigorous cardio-workouts. The elevated heart rate andinduced perspiration disintegrates the globules of fat and turns them into usable energy. This results infaster dissipation of cellulite and results in a leaner physique. With so many options to choose from, you canindulge in cycling, running, swimming or even dancing to help shed those kilos.
沒有什麼比嚴格的有氧運動更能減脂的了。提高心率和排汗都能把脂肪粒分解成可用的能量。這個結果導致脂肪團更快的分解和更苗條的體格。你可以騎車，跑步，游泳甚至跳舞等衆多選擇以甩掉幾公斤的脂肪。
b. Smaller Meals
b. 少量飲食
The key element in losing weight is maintaining a high metabolic rate. High metabolism burns fat even afterworking out. The only way to achieve a high metabolic rate is to have smaller meals at regular intervalsduring the day. Stuffing yourself like a turkey will only slow down the digestive process and result in unnecessary fat deposition.
減肥主要的方式在於保持高的代謝率。在戶外運動之後，高的新陳代謝速率依然繼續燃燒脂肪。唯一實現高代謝率的方法就是日常規律少量飲食。填鴨式的吃法不僅會降低消化速率而且會導致不必要的脂肪沉積。
c. Don’t Miss Breakfast
c. 不能不吃早餐
Breakfast is the most important meal of the day and hence should not be skipped at any cost. The conceptof breakfast is to introduce food to the system after long hours of fasting while you sleep. Having yourbreakfast within an hour of waking up will keep the metabolic rate high throughout the day.
早餐是一天中最重要的一餐，因此無論如何都不能忽視。早餐的概念就是在空腹一晚之後讓食物進入人體系統。起牀之後的一個小時內吃早餐可以保持一整天高的代謝速率。
d. Weight Training
d. 負重訓練
Sometimes lifting weights is good for providing the resistance to help shed cellulite off some resilientmuscles. Weight training is not only for people who wish to beef up their physiques, but is also used in achieving a leaner physique.
有時候負重訓練能提供一些阻力，有利於減少一些附在彈性肌肉上的脂肪團。負重訓練不僅對想增強肌肉的人有用，對於想擁有苗條體型的人也有幫助。
2. Build Muscle
2、鍛鍊肌肉
Once the body fat is lost, the muscles need to be toned to maintain the desired 6-pack physique. Here are some exercises to help you get that perfect structured abdomen.
一旦減掉了身體的脂肪，必須鍛鍊肌肉以維持理想的六塊腹肌體型。以下提供一些讓你獲得完美腹肌的鍛鍊方法。
a. Crunches
a. 仰臥起坐
Crunches are versatile workouts providing the correct tensile flexibility to the abdominal muscles. Lie downon the floor with your knees bent and hands behind your head. Lift your body to touch your head to yourknees. This exercise targets the upper and middle abdomen. Doing the same on your sides will helpenhance the oblique muscles.
仰臥起坐是非常通用的鍛鍊方式，能爲腹肌提供恰當的拉伸彈力。屈膝平躺在地上，用手從背後抱住頭。然後起身讓頭靠膝蓋。這個訓練主要鍛鍊腹肌的上部和中部。往身體兩邊做仰臥起坐可以鍛鍊斜肌。
b. Leg Lifts
b. 擡腿訓練
Leg lifts are not only a good way for toning your lower abdominal muscles, but also for improving thigh andhamstring strength. Lift both your legs off the ground and move them as close to your prostrated torso aspossible. Fit physiques are not only desirable, but also signs of good health. By following the suggested tips, you shall be able to sport your rock-solid abs in style.
擡腿訓練不僅是一種鍛鍊你下半腹肌的好方法，也有利於加強腿筋。雙腿離地，然後擡起雙腿盡而可能得靠近軀幹。好的體型不僅讓人羨慕，而且是健康的表現。按照上面建議的貼士去鍛鍊，你遲早也能擁有鋼鐵般的腹肌。
