fitness gym

a six packis a combination of large strong abdominal muscles and low percentage body fat.to reduce body fat:cardio exercise;full body resistance training(to increase muscle mass and therefore increase basal metabolic rate);and dietary control(as described above).to increase size of abdominal muscles,these muscles have to be trained with the same intensity as other body parts-performing hundreds of crunches is not the fastest and best way to achieve a six pack because the intensity is too low to stimulate muscle growth.choose two or three different exercises to time per week.this should stimulate the abdominal muscles to grow,so that when the body fat levels reduce,the six pack will be clearly visible underneath

腹肌鍛鍊

A) 仰臥起坐，可以雙手舉啞鈴，合併於胸前，增加上半身重量，以增加腹肌訓練的負荷。

B) 坐姿抬腿，可以雙腳夾啞鈴，增加下半身重量，以增加腹肌訓練的負荷。
一 下腹肌
１坐在椅子前１/３，背部靠在椅背上，雙腳伸直併攏平放地上(人呈一直線)。
２屈膝上抬，身體與大腿呈90度，小腿與大腿呈90度，再平放回去。
３雙腿抬放要慢，每次做三至五個循環，每個循環１２到１５次，一天最少做三～五次。
４初期如肌力不夠，可酌予減少，再逐次增加。
二 全腹肌
腹肌訓練，仰臥起坐或滾輪，５～８組，每組１２～１５下，休息1分鐘。
每天訓練完，一小時內喝300~500cc牛奶〔低脂或脫脂更好〕，白煮蛋一二個 (怕膽固醇太高可，只吃二個蛋白部分。)

三餐正常，且須多攝取蛋白質，運動時補充水分，喝水不喝飲料。

2006-12-16 10:58:28 補充：
自問自答，好底B。
tony_monkeys
http://hk.knowledge.yahoo.com/my/profile?show=HA00463465
vespa_summer
http://hk.knowledge.yahoo.com/my/profile?show=HA00387982

by working out and giving a lot of time and patience.