我国唐代女性以胖为美，现代女性则以瘦为美。各时代女性身形美的标准虽不一致，但从古至今，无论胖瘦，对于女性之美，却有一点共识——健康富有活力的女性最美。

Which fat is beautiful women in the tang dynasty of China,Modern women with thin for beauty.Female body beauty standard is not consistent in each era,But since the,Regardless of fat thin,For the beauty of women,But there is a little consensus - healthy vibrant women is the most beautiful.

　　北京体育大学运动康复系主任王安利说，运动是实现女性健康美的有效途径。

Beijing sports university head movement rehabilitation Wang Anli said,Sport is an effective means to realize the beauty of women's health.

　

　运动与女性身材塑造 Movement and the female body shape

　　女性身材由三方面因素决定，一是遗传因素，孩子的身材往往是父母的复制，这是天生的，人为无法改变。另一方面是营养因素，优越的生活条件让现在人的身高水平远高于从前。还有一个重要的因素就是运动。运动是我们能够自主参与塑造身材的最健康方式。

Female body is determined by three factors,Is a genetic factor,Figure is often the parents of replication,This is a natural,People can't change.On the other hand is a nutritional factors,Superior living conditions let person height level is much higher than before now.There is another important factor is the movement.Sports we can independently participate in shaping the figure is the most healthy way.

　　经常锻炼身材好 Exercise regularly in good shape

　　经常锻炼的人显得特别精神，原因在于运动能让女性肌肉紧凑、身材匀称、挺拨。女性的美不在于瘦，而在于拥有完美的身体曲线，该收紧的地方收紧，该凸出的地方凸出。

Regular exercise is especially human spirit,Because sports can let a female muscle is compact/trim/A dial.Women's beauty is not thin,And have the perfect body curve,Tighten the tightening of the place,The bulge protruding place.

　　女性保持好身材，取决于三个方面。

Women keep good figure,Depends on three aspects.

　　一是坚持有氧运动，通过消耗比较多的脂肪，让体重保持在合理范围内，这是通过运动实现好身材的基础。

One is to stick to aerobic exercise,By consuming more fat,Keep weight within a reasonable range,This is the foundation of the through movement to realize good figure.

　　二是练习力量，通过拉橡皮筋，举哑铃等阻力练习，背桥、腹桥、侧桥的练习，让肌肉更紧致，增强关节稳定性。有助于防止肌肉、关节的退行性改变，比如：预防颈椎病、腰椎肩盘突出、下腰部疼痛创伤性的骨关节炎等等。

2 it is to exercise power,By pulling a rubber band,Dumbbell resistance exercises, etc,Back to the bridge/Abdominal bridge/Side of the bridge to practice,Let the muscles more compact,Strengthen the joint stability.Help prevent muscle/Joint degenerative changes,Such as the:To prevent cervical spondylosis/Lumbar shoulder dish outstanding/The traumatic osteoarthritis of lumbar pain, and so on.

　　三是多做伸展运动，伸展可以拉长肌肉纤维，减少关节活动的限制，增加肢体的灵活性。让我们肢体语言更得体，更大方、更优美。

3 it is to do more stretching exercises,Stretching can be stretched muscle fibers,Reduce joint activity restrictions,Increase the flexibility of the body.Let's body language more appropriately,More generous/More beautiful.

　

　增加瘦体重是关键 Increase in lean body mass is the key

　　适当的脂肪积累，让女人更像女人，妩媚动人，但是，过多的脂肪积累，就会成为一种负担，不仅毁了身材，也毁了健康。适当的脂肪积累和适量的锻炼，不仅让女性更健康，还能让女性更具魅力。就审美和健康而言，普通女性的体脂含量，体成分应保持在一定的数值范围内，按照国际标准应在18%-20%之间的比例最好。

Proper fat accumulation,Make women more like women,charming,but,Excess fat accumulation,Will become a burden,Not only ruin the shape,Also ruin the health.Proper fat accumulation and the right amount of exercise,Not only make women more health,Still can make women more attractive.In terms of aesthetic and health,Ordinary women body fat,Body composition should be kept within a certain range of numerical values,In accordance with the international standard should be the proportion of between 18% and 20% is the best.

　　王安利解释，体成分是瘦体重和脂肪重的比例，肌肉、器官、骨骼的重量加在一起称为瘦体重。在一定范围内，瘦体重越大越好。

Wang Anli explain,Body composition is the proportion of lean body mass and fat weight,muscle/organ/The weight of the bones together referred to as lean body mass.Within a certain range,Lean body mass is bigger, the better.

　　增加瘦体重主要靠肌肉的练习，肌肉的增幅最易实现。有氧运动和有针对性的器械训练是增加瘦体重的主要方式。其中，跑步、骑车、游泳等有氧运动，以及适当的阻力如举杠铃、瑜伽等运动，都会增加瘦体重的比例。瘦体重大，人的基础代谢率就高，不管站着、坐着还是其它的日常动作，所消耗的能量也会比肥胖人群的人多。这类人更容易控制体重，体重变化的幅度和空间也不会太大。

Increase lean body mass mainly by muscle exercise,Muscle growth is the most easy to implement.Aerobic exercise and instruments of targeted training is the main way to increase lean body mass.Among them,running/Riding a bike/Aerobic exercise such as swimming,And the appropriate resistance such as lift weights/Yoga is sports,Will increase the proportion of lean body mass.Lean body mass is big,Basal metabolic rate is high,Regardless of the stand/Sitting or other daily actions,Consumed energy than fat people more.Such people are more likely to control weight,Weight change of the amplitude and space also too won't big.

　

　运动出汗滋润皮肤 Sweat moist skin

　　运动出汗不仅能排毒，还能增加皮脂腺的分泌，起到自然滋润皮肤的作用，因此说保养皮肤最健康的方式就是运动。此外，经常轻拍脸部，尤其是按摩式的干洗脸，不仅能让面部的小肌肉收缩，还能使角化的皮肤脱落，改善皮下血液循环，让皮肤更滋润、光泽、紧凑。此外，运动的同时，在日常饮食中适当增加胶原蛋白、B族维生素和维生素C族的摄入，有利于保持皮肤光泽有弹性。

Not only can sweat discharge poison,Also can increase the secretion of the sebaceous glands,Play the role of natural moist skin,So say the most healthy way to maintain skin is movement.In addition,Pat face often,Especially dry wash a face massage type,Not only can make the face of the small muscle contraction,Also can make the diversification of skin fall off,Improve skin blood circulation,Let the skin more moist/luster/compact.In addition,Movement at the same time,Appropriately increased collagen protein in the diet/B vitamins and vitamin C intake,Helps maintain skin luster elastic.

　　此外，食物中要讲究荤素搭配，单纯吃素易导致缺铁，使面部显得苍白，胶原蛋白、铁、维生素是维持面部美容不可或缺的三要素。 本报记者 田晶 供图/东方IC

In addition,Should pay attention to hun vegetable collocation in the food,Pure vegetarian diet can lead to iron deficiency,Make the face look pale,collagen/iron/The three elements of vitamins is essential to facial beauty. Our reporter Tian Jing for figure/eastern IC

　　现在很多女性为了能在短期内瘦身，采用饥饿减肥方法，拼命节食。不吃或少吃东西，虽然能够在短时间内取得很好的瘦身效果，但从长远看，对健康十分不利。

Now a lot of women in order to be slim in the short run,By adopting the method of hungry to lose weight,Try very hard to go on a diet.Do not eat or eat less,Although can get very good thin body effect in a short time,But in the long run,Very bad for health.

　

　饥饿减肥害处多 Hungry to lose weight more than harm

　　王安利解释，如果没有适当的皮下脂肪储备，除了经常感觉到冷之外，还易出现骨质疏松、身体器官下垂等症状，比如胃下垂和肾下垂。此外，还会导致关节不稳定，增加运动损伤的几率，甚至影响到激素分泌和生育能力。有些特别瘦的女性月经周期失调和怀孕困难，就是因为过于削瘦。

Wang Anli explain,If there is no proper subcutaneous fat reserves,In addition to often feel cold,Also easy to appear osteoporosis/Body organ prolapse and other symptoms,Such as the stomach and kidney.In addition,Will also result in joint instability,Increases the risk of injury,Even affect hormone secretion and fertility.Some special difficult thin woman's menstrual cycle disorder and pregnancy,Because is too narrow.

　　减肥的总原则其实是通过多消耗和少摄入来实现热能的负平衡，如果饿着减，不仅损失肌肉，还会导致骨骼疏松，器官萎缩。运动减肥则能保留住瘦体重，减掉脂肪，是最健康无副作用的方式。但运动需要一定的时间，消耗量大，不易形成长期坚持。所以，女性要想拥有好身材，恒心是最重要的。

General principle of weight loss is accomplished by more consumption and less consumption of thermal energy negative balance,If hungry reduction,Not only loss of muscle,Can also lead to bone osteoporosis,Organ atrophy.Exercise for weight loss can retain lean body mass,To lose fat,Is the most health without side effects.But need some time,Consumption is big,Not easy to insist for a long time.so,Women want to have a good figure,Perseverance is the most important.

　　

有氧运动20分钟后才减肥 Aerobic exercise for 20 minutes after weight loss

　　王安利强调，运动的前20分钟主要由糖元来供能，此时身体消耗最多的是糖元，20分钟后脂肪才参与供能。因此，运动时间越长消耗的脂肪越多。当然，为使我们的体型更完美，身体更健康，健身锻炼应包含不同类型的锻炼项目。比如既有有氧运动，又有阻力练习，健身锻炼的效果会更好。但应注意的是不要将器械训练和有氧练习安排在同一时间进行，或顺序进行。阻力练习与有氧锻炼的作用会互相干扰，而降低了锻炼的价值和效果。

Wang Anli stressed,Movement of the twenty minutes before the main powered by repletion,At this time consume most of the body is repletion,Fat after twenty minutes to participate in power.so,The longer the more fat you burn.Of course,,In order to make our body more perfect,Better health,Fitness exercise should contain different types of projects.Such as both the aerobic exercise,And resistance exercises,Fitness exercise effect will be better.But should pay attention to is not to arrange equipment training and aerobic exercise at the same time,Or order.Resistance training and the role of aerobic exercise will interfere with each other,And reduce the value and effect of exercise.

　

　全身运动能实现局部减肥 Body movement can realize local weight loss

　　如果已经出现“蝴蝶袖”等身体局部肥胖现象，局部减肥很难实现，所以我们小时候就要养成坚持运动的好习惯。

If you have already appeared"The butterfly sleeves"Body, such as local obesity phenomenon,Local weight loss is difficult to achieve,So we must form the good habit of exercise as a child.

　　主流的研究结论显示，人体的脂肪是随机分布的，不是我们想像中的“练哪减哪”，全身运动可以达到局部减肥的目的，全身瘦下来局部自然也就瘦了，但针对身体局部的锻炼也能让松弛的肌肉变得更紧凑，轮廓好，看起来显瘦。

Conclusion according to the mainstream research,The body fat is randomly distributed,Is not what we imagined"Practice which reduction which",Body movement can achieve the goal of local weight loss,Thus, the general thin local thin,But in view of the partial body exercise can also let loose muscles become more compact,Good outline,Look thin.

　　王安利说，器械训练能够让局部松弛的肌肉变得紧凑有致。如果没有条件在健身中心练习，只要掌握正确方法，利用身边的水瓶、书本等物品，可以随时随地进行锻炼。

Wang Anli said,Instrument training can let local lax muscles become compact and organized.If there are no conditions in fitness exercise,As long as to master the correct method,Using the side of the bottle/The article such as books,Can be anywhere at any time to exercise.

　　

用餐和运动时间要隔开 Must separate meals and sports time

　　运动的最佳时间是下午三、四点钟的时候，运动营养科学讲，饭后1个半小时后才能运动，运动结束45分钟后再去吃饭。

Sport is the best time to three in the afternoon/When at four o 'clock,Sports nutrition science,After one and a half hours after the meal, to exercise,Movement after 45 minutes to go to dinner.

　　吃饭是为了汲取营养，如果刚吃完就运动，消化道血液都转移到肢体器官，不利于消化。

Eat to absorb nutrition,If just finish eating,Gastrointestinal blood and transferring them to the body organs,Is not conducive to digestion.

　　运动刚结束就吃饭，血液重新分配，运动器官的血液都转移到消化道去工作，容易患消化道疾病，会导致消化不良，而且会降低消化道的工作效率。

Sports after dinner,Redistribution of blood,Motion organ of the blood transfer to work in the digestive tract,Risk of digestive tract diseases,Can lead to indigestion,And reduces the working efficiency of the digestive tract.

　　如果做不到，可以少吃点，不要饥饿状态去运动。本报记者 田晶

If you can't do,You can eat less,Don't hungry to movement.Our reporter Tian Jing