9CaKrnQhenG作者:health.huanqiu.comgallery夏季最佳瘦身时间表/e3pmt7dq2/e3pn6gvs71430953020000责编:lifen资料图143095302000011[]{"gallery":{"members":[{"desc":" 6点~8点:到楼下走走。起床后半小时内应该积极活动身体。晨练可帮助身体更有效地燃烧脂肪,室外运动效果更好。晨练没必要做高强度运动,绕着小区散步一圈即可。\r\n\r\n","url":"\/\/himg2.huanqiucdn.cn\/attachment2010\/2015\/0506\/20150506030008760.jpg"},{"desc":" 7点~9点:喝2杯水。起床后喝至少2杯水(每杯约227毫升)。研究表明,与起床后不喝水的人相比,喝水者可多减重5磅(约2.3公斤)。\r\n\r\n","url":"\/\/himg2.huanqiucdn.cn\/attachment2010\/2015\/0506\/20150506030009656.jpg"},{"desc":" 10点~11点:喝杯热茶。大脑的饥饿和口渴中心都位于下丘脑,如果将口渴误以为饥饿,就容易吃垃圾食品。这个时段喝杯热茶或咖啡,既解渴,又能保持更长时间的饱腹感。\r\n\r\n","url":"\/\/himg2.huanqiucdn.cn\/attachment2010\/2015\/0506\/20150506030010984.jpg"},{"desc":" 14点:睡个午觉。午睡15~20分钟,既能让身体快速充电,又不会影响夜间睡眠,有助维持正常的新陈代谢。\r\n\r\n","url":"\/\/himg2.huanqiucdn.cn\/attachment2010\/2015\/0506\/20150506030010860.jpg"},{"desc":" 16点~20点:做点有氧运动。这个时段身体机能最佳,有益增强肌肉,是力量训练及有氧运动的理想时间。研究发现,此时健身比在更早时间健身效果好,肌肉可多增加22%。\r\n\r\n","url":"\/\/himg2.huanqiucdn.cn\/attachment2010\/2015\/0506\/20150506030011772.jpg"},{"desc":" 15点~19点:吃晚餐。为了确保半夜不会饿醒,晚餐应增加一份健康脂肪,如亚麻籽和鱼油。\r\n\r\n","url":"\/\/himg2.huanqiucdn.cn\/attachment2010\/2015\/0506\/20150506030011928.jpg"},{"desc":" 20点~21点:喝杯酸奶。睡前可以吃些低脂酸奶,不仅可以为接下来的禁食做好准备,还有助于大脑分泌褪黑激素,改善睡眠质量。\r\n\r\n","url":"\/\/himg2.huanqiucdn.cn\/attachment2010\/2015\/0506\/20150506030012174.jpg"},{"desc":" 21点~22点半:“断电”。21点以后远离电视、电脑和手机等设备,它们发出的蓝光容易破坏睡眠。睡前可以看看书、洗个澡、调暗卧室灯光等。\r\n\r\n","url":"\/\/himg2.huanqiucdn.cn\/attachment2010\/2015\/0506\/20150506030012679.jpg"},{"desc":" 21点半~23点:准备睡觉。每天定时睡觉和起床,有助于保持更高的睡眠质量,瘦身也会更成功。\r\n","url":"\/\/himg2.huanqiucdn.cn\/attachment2010\/2015\/0506\/20150506030013568.jpg"}]}}//himg2.huanqiucdn.cn/attachment2010/2015/0506/15/44/20150506034434701.jpg