那么，網(wǎng)友口中的曾經(jīng)被譽(yù)為“軍藝校草”的沈騰 年輕時(shí)長(zhǎng)相如何？來(lái)通過(guò)幾張照片觀摩一下。
或許是因?yàn)闇p肥后大變樣，沈騰很快“瘦”上了微博熱搜，并且相關(guān)話題閱讀量在短短幾個(gè)小時(shí)就突破了上億。不少網(wǎng)友都對(duì)沈騰減肥的效果表示驚訝，與此同時(shí)也有網(wǎng)友透露了沈騰能瘦下來(lái)的原因。
據(jù)網(wǎng)友爆料，今年五月份沈騰為了瘦身報(bào)名參加了一個(gè)普拉提減肥訓(xùn)練班，當(dāng)時(shí)還有網(wǎng)友曬出了與沈騰的合照。據(jù)說(shuō)經(jīng)過(guò)半年的訓(xùn)練，沈騰成功從170斤瘦到了150斤，足足瘦了20斤。
在日常生活中，沈騰也十分注意飲食和堅(jiān)持運(yùn)動(dòng)，時(shí)不時(shí)地在社交媒體上分享飲食和運(yùn)動(dòng)的相關(guān)照片。
其實(shí)，在7月底時(shí)，沈騰在采訪中就透露過(guò)自己在進(jìn)行一種名為 “ 168 飲食法 ” 的減肥方法。簡(jiǎn)而言之，這種減肥方法就是16 個(gè)小時(shí)不吃東西， 8 個(gè)小時(shí)隨便吃。
原名是“16+8輕斷食”，也就是飲食的時(shí)間控制在一天的8個(gè)小時(shí)內(nèi)，其余的16個(gè)小時(shí)不吃食物，這個(gè)階段，身體就開(kāi)始消耗脂肪，從而達(dá)到減肥的目的。據(jù)說(shuō)是不用運(yùn)動(dòng)，不用忌口。很多明星也用這個(gè)輕斷食法兩個(gè)月瘦身成功。
說(shuō)到減肥方法，跟著小編一起來(lái)了解一下沈騰練習(xí)的“普拉提”和其他一些減肥鍛煉方式吧。
Pilates 普拉提
It has been said that the practice of Pilates clears the mind and assists the mind and body to work together so that one can fully embrace life. How does Pilates help?
據(jù)說(shuō)，練習(xí)普拉提可以使人頭腦清醒，并協(xié)助身心一起工作，從而使人能夠完全擁抱生活。普拉提是如何起作用的呢？
Pilates is an exercise program suitable for men and women irrespective of age or physical fitness. It uses breath and movement to work on stabilising core areas of your body. Benefits of Pilates include: improved posture, enhanced body awareness and confidence, fitness and strength, greater flexibility and co-ordination, stronger pelvic floor muscles, enhanced muscle tone and relaxation.
普拉提是一項(xiàng)適合于男性和女性的運(yùn)動(dòng)項(xiàng)目，不分年齡和身體狀況。它利用呼吸和運(yùn)動(dòng)來(lái)穩(wěn)定身體的核心部位。練普拉提的好處包括：改善身姿，提高身體意識(shí)和信心，增強(qiáng)體質(zhì)和力量，提高靈活性和協(xié)調(diào)性，加強(qiáng)盆底肌肉，增強(qiáng)肌肉張力和松弛程度。
High Intensity Interval Training (HIIT) 高強(qiáng)度間歇訓(xùn)練
If you want intensity, HIIT exercises provide exactly that. These workouts involve working hard in intervals, then resting. Because your heart rate will stay elevated, you’ll burn more calories in less time. “On average, a person will burn 400 to 600 calories in 30 minutes,” Saltos says.
如果你想提高強(qiáng)度，那么高強(qiáng)度間歇訓(xùn)練非常適合你。這種訓(xùn)練方式是在間隔時(shí)間做高強(qiáng)度運(yùn)動(dòng)，在兩組運(yùn)動(dòng)之間休息片刻。因?yàn)槟愕男穆蕰?huì)維持在高位，所以你將在更短時(shí)間內(nèi)消耗更多熱量。薩爾羅斯指出：“做高強(qiáng)度間歇訓(xùn)練30分鐘，平均每個(gè)人可消耗400到600卡路里。”
Cycling 騎車
There’s nothing like a nice evening bike ride when the weather’s nice, and it’s actually a great workout for you as well. A long, steady bike ride can burn up to 500 to 700 calories in an hour, Saltos says.
在天氣晴好的夜晚騎車出行再愜意不過(guò)了，而且也是一種很好的鍛煉方式。薩爾托斯說(shuō)，勻速騎車長(zhǎng)達(dá)1小時(shí)可以消耗500到700卡路里。
Jumping rope 跳繩
This childhood activity can actually do wonders for your health. “Jumping rope is great for strengthening the lower and upper body while improving endurance and cardiovascular fitness,” Saltos says. It also improves your coordination, because your mind has to work while you jump. Jumping rope can burn 600 to 1000 calories in an hour.
跳繩這一童年活動(dòng)實(shí)際上對(duì)你的健康很有好處。薩爾托斯說(shuō)：“跳繩對(duì)于加強(qiáng)上體和下肢的力量很有幫助，同時(shí)還能改善耐力和心血管健康。” 跳繩還能增強(qiáng)你的協(xié)調(diào)性，因?yàn)槟阍谔K的時(shí)候也要?jiǎng)幽X子。跳繩1小時(shí)可燃燒600到1000卡路里。
除了運(yùn)動(dòng)鍛煉之外，飲食也同樣重要。小編這里給大家介紹保持飲食健康的三個(gè)最重要的習(xí)慣。
Eat less: the 80% rule
少吃：八分飽原則
According to the Okinawans, you should eat until you’re 80% full. Okinawans call this rule “Hara Hachi Bu”. Here’s a simple fact: it takes about 15 to 20 minutes to inform your brain that you’re full. So when you start to feel like you’re kinda full, you probably are hitting the limit of your appetite.
日本沖繩人認(rèn)為應(yīng)該吃到八分飽，沖繩人將這條原則稱為“八分飽”。告訴你一件簡(jiǎn)單的事：大腦需要15至20分鐘才能知道你吃飽了，所以當(dāng)你感覺(jué)有點(diǎn)飽時(shí)可能就是吃夠了。
Eat slowly & chew more
細(xì)嚼慢咽
Digesting your food actually starts in your mouth. So the more you chew, the better you can digest the food when it reaches your stomach. Tip: Don’t hold anything in your hands while you’re chewing. So tonight, I challenge you to put down your cutlery and just focus on chewing while you’re eating.
消化食物其實(shí)是從嘴里開(kāi)始的，所以嚼得越細(xì)食物到達(dá)胃時(shí)消化得越好。溫馨提示：咀嚼時(shí)手里不要拿任何東西。所以今晚我建議你吃飯時(shí)放下餐具，專心咀嚼。
Create a consistent eating routine
吃飯有規(guī)律
When your body doesn’t know when it’s getting food again, your body will go full “survival mode”. Your body will start storing every meal as fat in fear of running out of energy reserve. None of us want that. But how frequent should you eat? Some people say eating every 2 to 3 hours is the way to go. Others say intermittent fasting works for them. Others eat like the kids – consistent eating routine. Whatever works for your body.
身體不知道什么時(shí)候能再獲得食物時(shí)就會(huì)全面開(kāi)啟“生存模式”，身體開(kāi)始把每頓飯都儲(chǔ)存成脂肪，以防能量?jī)?chǔ)備不足，這是我們都不希望看到的。但每餐應(yīng)該間隔多久呢？有人說(shuō)應(yīng)該每餐相隔2至3小時(shí)，還有人說(shuō)偶爾禁食對(duì)他們有好處，還有人像孩子一樣定時(shí)吃飯，只要適合你就可以。
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