男士健身指南 如何炼成迷人的6块腹肌大纲

How to Get 6-Pack Abs
如何练出6块腹肌

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.
每个男人对诡秘的6块腹肌是又爱又恨。称之为色情的弊端或是女人的理想。但每个男人都期待着完美体形，而且漂亮的六块腹肌乃是远离肥胖曲线的好方法。这里详述了你该如何练就6块腹肌。

1. Lose Fat
1、减脂
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紧缩。以下是几种减脂的方式。

a. Cardio Workouts
a、有氧运动
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.
没有什么比严格的有氧运动更能减脂的了。提高心率和排汗都能把脂肪粒分解成可用的能量。这个结果导致脂肪团更快的分解和更苗条的体格。你可以骑车，跑步，游泳甚至跳舞等众多选择以甩掉几公斤的脂肪。

b. Smaller Meals
b. 少量饮食
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.
减肥主要的方式在于保持高的代谢率。在户外运动之后，高的新陈代谢速率依然继续燃烧脂肪。唯一实现高代谢率的方法就是日常规律少量饮食。填鸭式的吃法不仅会降低消化速率而且会导致不必要的脂肪沉积。

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，因此无论如何都不能忽视。早餐的概念就是在空腹一晚之后让食物进入人体系统。起床之后的一个小时内吃早餐可以保持一整天高的代谢速率。

d. Weight Training
d. 负重训练
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.
有时候负重训练能提供一些阻力，有利于减少一些附在弹性肌肉上的脂肪团。负重训练不仅对想增强肌肉的人有用，对于想拥有苗条体型的人也有帮助。

2. Build Muscle
2、锻炼肌肉
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.
一旦减掉了身体的脂肪，必须锻炼肌肉以维持理想的六块腹肌体型。以下提供一些让你获得完美腹肌的锻炼方法。

a. Crunches
a. 仰卧起坐
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.
仰卧起坐是非常通用的锻炼方式，能为腹肌提供恰当的拉伸弹力。屈膝平躺在地上，用手从背后抱住头。然后起身让头靠膝盖。这个训练主要锻炼腹肌的上部和中部。往身体两边做仰卧起坐可以锻炼斜肌。

b. Leg Lifts
b. 抬腿训练
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.
抬腿训练不仅是一种锻炼你下半腹肌的好方法，也有利于加强腿筋。双腿离地，然后抬起双腿尽而可能得靠近躯干。好的体型不仅让人羡慕，而且是健康的表现。按照上面建议的贴士去锻炼，你迟早也能拥有钢铁般的腹肌。