河北快3

每天1万步,健身还是伤身?

时间:2019-07-22   访问量:12

  “GONGXINI,JINTIANYIWANCHENG1WANBUMUBIAO!”KANDAOZHEIYANGDETISHIXINXI,NISHIBUSHICHONGMANLECHENGJIUGAN?RUJIN,SUIZHEZHINENGCHUANDAISHEBEIDEPUJI,YUELAIYUEDUODERENTUICHONGMEITIAN1WANBUZOUDEDUANLIANFANGSHI。JINGCHANGKEYIKANDAOGONGYUANLI、CAOCHANGSHANG、LOUJIANXIAODAOSHANGZHENGZAIBUXINGDUANLIANDEBUTONGNIANLINGDEREN,TAMENNAZHESHOUJI,DAIZHESHOUHUAN、SHOUBIAODENG,JIANGMEITIAN1WANBUZUOWEIZIJIDEDUANLIANMUBIAO。DUANLIANDETONGSHI,HAIKEYIHEHAOYOUPKBUSHUPAIMINGYULEYIXIA,SHENZHIYOUXIESHANGJIAHAITIGONGBUSHUZHEKOU。“BUSHUCHAOWAN,MIANFEICHIXIAOLONGXIA”“CHIFANDAZHE,1WANBUYINEI9ZHE,CHAO4WANBU5.5ZHE”,YIXIEDAXUEDESHITANGTUICHULEHUAYANGCUXIAOHUODONG。YUSHI,NIDEBUSHUYUEZOUYUEDUO……

  RANER,MEITIAN1WANBUDEDUANLIANFANGFASHIFOUKEXUENI?RANGWOMENLAITINGTINGYUNDONGYIXUEZHUANJIADEYIJIAN。

  日行万步的健康隐患

河北快3  ZAOZAI1964NIANDONGJINGAOYUNHUIQIJIAN,RIBENYIJIAGONGSIFAMINGLE“WANBUJI”JIBUQI。TAMENZAIZANZHUDONGJINGAOYUNHUIDETONGSHI,DACHU“MEITIANYIWANBU”DEGUANGGAOCI,TUIJIANRIBENGUOMINMEIRIBUXING1WANBU,LAIZENGJIAYUNDONGLIANG,GAISHANGUOMINTIZHI。SUIZHEZHEIXIANGSHANGYECHANPINDETUIGUANG,RIXINGWANBUCHENGWEIYIGELIUXINGDEDUANLIANKOUHAO。

河北快3  “QISHIZHEIZHONGDUANLIANFANGSHIBINGMEIYOUJINGGUOKEXUESHIYANDEYANZHENG,BINGBUSHIHEDAZHONGYONGLAIZHIDAORICHANGJIANSHEN。”BEIJINGDAXUEYUNDONGYIXUEYANJIUSUODEZHUJINGXIANYISHENGJIESHAOSHUO,“RIXINGWANBUKOUHAOTICHUDECHUZHONGSHIHAODE,XIWANGYICIZENGJIADAZHONGDEYUNDONGZONGLIANGYIJIHUOYUECHENGDU,DANSHIYEHUIDUIRENTIDEJIANKANGZAOCHENGYIDINGDESUNHAIHUOZHECUNZAIQIANZAISUNHAIDEFENGXIAN。”ZHUJINGXIANCHUMENZHENSHIJINGCHANGHUIYUDAOYIXIELAONIANHUANZHE,TAMENPINGSHIDEYUNDONGQIANGDUBIJIAOXIAO,HUOZHESHIYOUJIUZUODEXIGUAN。RANERDANGTAMENHUANSHANGLEGEZHONGGEYANGDEMANXINGBINGZHIHOU,JIUHUIBEIYAOQIUZENGJIAYUNDONGLIANG。YINWEIZOULUJIANBIANYIXING,DUICHANGDIMEIYOUTEBIEYAOQIU,BEIBUSHAOLAONIANRENYOUXIANXUANZE。DANSHI,DANGTAMENYIMEITIAN1WANBUZUOWEIMUBIAOHOU,SUIZHIERLAIDESHIHENDUOYUNDONGSUNSHANG。QIZHONG,XIAZHIGUANJIEDESUNSHANGJIAODUO,ZUICHANGJIANDESHIXIGUANJIEDEGUXINGGUANJIEYAN。

  WEISHENMERIXINGWANBUDUILAONIANRENLAISHUOBUJIANKANGERQIEBUKEXUENI?ZHUJINGXIANSHUO:“QUESHAOYUNDONGDELAONIANRENTONGCHANGJIROULILIANGBORUO,XIAZHIYUNDONGLIXIANBUZHENGQUE,SHENZHIGUANJIEYOUMANXINGMOSUNDENGQINGKUANG。ZAIZHEIZHONGQINGKUANGXIAQIANGXINGZOU1WANBUHUIZENGJIAXIAZHIDEFUDAN,DUIGUANJIEZAOCHENGJINYIBUSUNSHANG。RUGUOLEIJIDAOYIDINGCHENGDU,BIRUJINXINGLEJIGEYUEDEBUXINGZHIHOU,HUIZENGJIAGUANJIEDEMOSUNYIJIJUBURUANGUZUZHIDEMOSUN,JIERCHANSHENGHUAMOYANZHENG、RUANGUSUNSHANGDENG,JIAZHONGYUANYOUDEGUXINGGUANJIEBING。GENGWEIYANZHONGDEQINGKUANG,ZEXUYAOJINXINGGUANJIEZHIHUAN。”

河北快3  “CHULELAONIANRENYIHUANDEGUXINGGUANJIEYANWAI,ZAIQITARENQUNZHONGCHANGJIANDEBUXINGYUNDONGSUNSHANGHAIYOU:QIAJINGSHUMOCAZONGHEZHENG、ZUDIJINMOYAN、GENJIANYANZHENG、ZHIJIANMOYANZHENGDENG,ZHEIXIEDOUSHUYUFUZHONGBUWEIRUANZUZHIDEMANXINGLAOSUN。RUGUOYIGERENXINGZOUDEJULIGUOZHANG,KENENGHUICHANSHENGPILAOXINGGUZHE、GUMOYANDENGGENGYANZHONGDEQINGKUANG。”ZHUJINGXIANSHUO。

  如何避免步行运动损伤

河北快3  RUHEBIMIANZHEIXIEYUNDONGSUNSHANG?ZHUJINGXIANBIAOSHI:“KEYIZAIJIANSHAOBUSHUDETONGSHIDIAOZHENGXINGZOUDECHANGSUO,BIRUXUANZEDIMIANGENGROURUANDECAOCHANG,CHUANSHANGHESHIDEXIEZI,ZHEIYANGNENGQIDAOYIDINGDEHUANCHONGHEBAOHUZUOYONG。LINGWAIJIUSHIYAOZHUYIXINGZOUDEZISHI,BIMIANCUOWUZISHIDAILAIDELIXIANYICHANG,YINQIGUANJIEDEMOSUNHEJUBUDESHOULIGUODA。”

  NEIME,ZHENGQUEDEXINGZOUZISHISHIZENYANGDENI?BEIJINGDAXUEYUNDONGYIXUEYANJIUSUOKANGFUZHILIAOSHIYUYUANYUANXIANGZHONGGUOQINGNIANBAO·ZHONGGUOQINGNIANWANGJIZHEJIANGJIEBINGZHANSHILE3ZHONGCHANGJIANBUTAIYIJITUIJIANDEZOULUZISHI。

河北快3  3ZHONGCHANGJIANBUTAIFENBIESHI:YI、GUPENSHUIPING,DIMIANFANZUOYONGLIHELIFANGXIANGCHAOXIANGXIGUANJIEZHONGXINNEICE,MEIYOUCHAOGUOSHENTIZHONGXIAN;ER、DUICEGUPENXIACHEN,DIMIANFANZUOYONGLIHELIFANGXIANGCHAOXIANGXIGUANJIEZHONGXINNEICE,XIGUANJIENEISHOUQUSHIMINGXIANZENGJIA,TONGYANGTIZHONGQINGKUANGXIA,ZHEIZHONGBUTAIZISHIKENENGZENGJIAXIGUANJIEGUXINGGUANJIEYANDEFENGXIAN;SAN、DUICEGUPENTAIGAO,DIMIANFANZUOYONGLIHELIFANGXIANGCHAOXIANGXIGUANJIEZHONGXINWAICE,QUGANCEQINGXIANGZHICHENGCE,XIGUANJIEYOUWAIFANQUSHI,ZHEISHIXIGUANJIERENDAIHERUANGUSUNSHANGDECHANGJIANDONGZUO。

河北快3  BUTONGDEBUTAIDUISHENTIXIANGGUANBUWEIYOUBUTONGYINGXIANG。JINGCHANGBUTAIYICHANGDERENHUIRANGZIJIGAIYONGDAODEJIROUYONGBUDAO,BIJIAOJULIEDEYUNDONGYEWUFAZUOHAO。

  HAODEYUNDONGZISHINENGRANGYUNDONGGENGANQUAN,GENGBURONGYICHUXIANSUNSHANG,YUYUANYUANTUIJIANDEZHENGQUEBUTAISHI:XINGZOUSHIGUPENZUOYOUCEDEGAODUCHAZHIYIBANBUCHAOGUO1.5LIMI,DATUIZHANGZHOUFANGXIANGYUDIERZUZHIXIANFANGXIANGYIZHI。DIERZUZHIXIANFANGXIANGYUXINGJINFANGXIANGJIAJIAOZAI5°~12°。LUODIDONGZUOYAOQINGERYOUKONGZHI,YONGDAGUANJIE(TUNJIHEDATUIJIROU)DAIDONGXIAZHIQIANJIN。

河北快3  JUTIDAOQUANSHENLAISHUO,ZHENGQUEDEXINGZOUZISHIYINGGAISHI,YANJINGZIRANZHISHIZHENGQIANFANG,SHANGBANSHENTINGZHI,BUYAOQIANQINGHUOTUOBEI,JIANBANGZIRANFANGSONG,SHOUXIAOFU,SHUANGSHOUQINGQINGWOQUAN,SHOUBEIWANQU、PEIHEBUFAQIANHOUBAIDONG。BAIDONGSHOUBEICHULEKEYIZENGJIAYUNDONGQIANGDU,YENENGYOUXIAODIDAIDONGZHENGGESHENTIDEJIEZOU。

  每天3300步中高强度步行健身效果好

  “SUIZHEYANJIUDESHENRU,KEXUEJIAMENFAXIAN,DANCHUN1WANBUDEXINGZOUWUFAWANCHENGRENTISUOXUHUODONGLIANG。JINNIANLAI,MEIGUOYUNDONGYIXUEHUIJIANGMEIZHOUJINXING3CIZHONGDAOGAOQIANGDUDETIYUHUODONGZUOWEIQUANXINDEGUOMINYUNDONGMUBIAO,ERFEIDANCHUNDIYIBUSHULAIJISUAN。”ZHUJINGXIANYISHENGSHUO:“ZHONGDAOGAOQIANGDUDEYUNDONG,KEYIBAOHANDUOZHONGYUNDONGFANGSHI,RUBUXING、PAOBU、YOUYONG、QIULEIYUNDONG、ZIXINGCHE、JIANSHENCAODENG。RUGUOXUANZEBUXING,XUYAOZHUYIQUFENSHIDUANLIANZOUDEBUSHUHAISHIJINJINSHIRICHANGSHENGHUOZHONGZOUDEBUSHU。YINWEIMANSUDESANBUSHIWUFADADAOZHONGDENGQIANGDUYUNDONGXUQIUDE,JIUSUANSHIZOUSHANGJIGEXIAOSHI,RENGRANWUFAMANZURENTIDEYUNDONGSUOXU。PINGSHISHANGXIABAN、ZAISHINEIXIAOFANWEIXINGZOUSUOCHANSHENGDEBUSHUSHIWUXIAODE,BINGBUNENGSHUOMINGWOMENTIGAOLESHENTIHUOYUECHENGDU。YINCI,JIBUQISHANGXIANSHIDE1WANBUSHUZIBINGBUDAIBIAORENTIWANCHENGLESHIJISUOXUDEYUNDONGLIANG。”

  ZHENGQUEDEBUXINGDUANLIANFANGFAYINGGAISHIZENYANGDENI?ZAIBAOCHIZHENGQUEZISHIDEQIANTIXIA,ZHUJINGXIANYISHENGTIXINGWOMENGUANZHUJIGEGUANJIANCI:SUDU、SHIJIAN、PINLV。

河北快3  “SUOYOUDEYUNDONGZHINANZHONGDOUJIANYIJINXINGZHONGDENGZHIGAOQIANGDUDEYUNDONG,JIEHEBUXINGLAIKAN,RENMENXUYAOMEIFENZHONGZOU110~130BUCAINENGDADAOZHONGDENGQIANGDUDESHUIPING。ZHEISHIYIGESHENMEYANGDEGAINIANNI?QIBUZOUDEBUSUSHIMEIFENZHONG116~122CI,ZHENGBUZOUSHIMEIFENZHONG110CIDAO116BU,SUOYIJIBENSHANGYAOCHAOGUOZHENGBUZOUDESUDUCAINENGDACHENGZHONGDENGQIANGDUDEBUXINGYUNDONG。”

河北快3  ZHEIZHONGBUSUXUYAOCHIXUDUOZHANGSHIJIANCAINENGDADAOSUOXUYAODEYUNDONGLIANGNI?ZHUJINGXIANJICHUDEJIANYISHI:MEITIAN30FENZHONGYISHANG,MEIZHOU150FENZHONGYISHANG。“WOMENJIKEYIXUANZEMEITIANCHOUCHU3GE10FENZHONGJINXINGZHONGDENGQIANGDUDEKUAIZOU,YEKEYIYICIXINGWANCHENG30FENZHONGKUAIBUZOU,LIANGZHONGFANGANDEXIAOGUOSHIYIYANGDE。TONGGUOJIANDANJISUANKEYIFAXIAN,MEITIAN30FENZHONGZHONGDENGQIANGDUDEBUXING,QISHIZHIXUYAO3300BUYISHANGJIUNENGDADAODUANLIANMUDE。”

  ZUIHOU,ZHUJINGXIANYISHENGZONGJIESHUO:“WEILEBIMIANYUNDONGSUNSHANG,JIANYIDAJIABUXINGDUANLIANZHIQIANXIANPINGGUYIXIAZIJIDESHENTIQINGKUANG,RUGUOYIJINGYOUGUGUANJIEXITONGDEWENTI,JIANYIXIANQUZHENGGUIDEYIYUANJINXINGZHENZHI,RANHOUZAIKAISHIDUANLIAN。RUGUOYOUMANXINGBING,JIANYITONGSHIPINGGUXINFEIQINGKUANG,RANGYISHENGJICHUZUIKEXUEDEBUXINGYUNDONGCHUFANG。ZUIHOU,WOMENZAIBUXINGDUANLIANDESHIHOU,YAOZUNXUNXUNXUJIANJINDEYUANZE,BUYAOZHINIANYUMEITIAN1WANBUDEMUBIAO,ERSHIYAOJIZIJIZHIDINGYIGERONGYISHIXIANDEXIAOMUBIAO,RANHOUYIDIANYIDIANZENGJIAYUNDONGLIANG,ZUIZHONGDADAONENGGOUBAOCHIZIJIJIANKANGDEZUIJIAYUNDONGQIANGDU。CIWAI,RUGUOZAIBUXINGDUANLIANHOUSHENTICHUXIANLEBUKEHUIFUDETENGTONG,QINGJISHIDAOZHUANYEYISHENGCHUJIUZHEN。”

        LAIYUAN:ZHONGGUOQINGNIANBAO


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