粗略翻译加上一点心得： ※ 引述《oxymoron (来秀一下?)》之铭言： : 是MD杂志上的..... 大家参考一下....2006 12月的 : Scientific Breadthrough: Spot Reducing Works! 局部瘦身有效 ! : For years, scientists told athletes spot reducing doesn't work. : For example, you can;t lose arm fat by doing curls and triceps extensions. : These conclusions were based on volumetric studies : that estimated changes in lean mass and fat in the arms and legs : following weeks of specific exercises in those areas. 多年以来, 科学家告诉运动员们 局部瘦身是没有有效果的. 举例来说, 你无法减去手臂脂肪 经由 弯举 以及 三头肌伸展动作. (curls, 泛指各种弯举; triceps extensions, 泛指各种 三头肌伸展动作.) 这些结论是基於容积测定的研究 - - 仰赖估算臂部及腿部整体范围的脂肪 - - 在经过数周精确的该区域运动之後. (这些结论是经过好几个星期的手臂跟腿部运动训练後 实测的结果) : Danish researchers, led by Dr. Bente Stallknecht from the panum Institute : in Copenhagen, showed that spot reducing is effective. : They used radioactive tracers (133Xe) to measure changes in fat mass : during high-rep knee extension, which is more sensitive than measuring : density changes in the arms and legs. 由来自哥本哈根(Copenhagen) The Panum 学院(Institute)的 Bente Stallknecht 博士 所领导的丹麦学者, 指出局部瘦身确实有效. 他们使用放射性扫瞄器(133Xe)测量高次数膝部伸展运动之後的手臂及腿部脂肪分布密度 所得结果. (注.high-rep, 通常指多次数, 20RM, 50RM, 甚至更多) : They studied blood flow and fat breakdown in fat tissue adjacent to working : muscles and in fat tissue around inactive muscles in the orther leg. : After 30 minutes of doing knee extensions with one leg, they switched legs : and did knee extension for 120 minutes using more weight. 他们研究运动部位的脂肪组织其 血液流动 及 脂肪分解 状况 对照没有肌肉运动训练的另一条腿. 经过30分钟的膝部伸展运动(其中一条腿), 他们更换另一条腿进行 120分钟的 膝部伸展运动并增加重量. : Blood flow and fat breakdown were greatest around the working muscle. : They concluded that specific exercises could cause "spot reducing" because : blood flow and fat use were higher in adipose (fat) tissue adjacent to : working muscles. 他们经由大量运动部位的脂肪组织其 血液流动 及 脂肪分解 状况推断 特定的运动可以造成"局部瘦身". : Spot reducing was most effective at higher intensities because it generated : more heat in the muscles and triggered a higher release of catecholamines : (fight-or-flight hormones, such as adrenaline(肾上腺素)). : This is an exciting study for bodybuilders that overturned long-standing : beliefs about spot reducing. 大重量高次数的特定肌肉运动会启动内分泌机制使得局部瘦身格外有效.(例如肾上腺素) 这项令人兴奋的研究推翻了长久以来健身者对 局部瘦身 观念的教条式信仰. : The take-home message is that spot reducing works. : High-rep, high-weight exercise reducing local fat stores best. : (American Journal Physiology Endocrinology Metabolism, in press, published : online Sept. 19 2006) 实际讯息传递为：局部瘦身确实有效. 高次数, 大重量的运动训练非常有效的降低了运动部位局部的脂肪储存. ============================================================================= 结论已经非常清楚, >>>高次数, 大重量的运动训练非常有效的降低了运动部位局部的脂肪储存.<<< 卧推 100公斤, 连续做个 100次, 对"蝴蝶袖"会非常有效(?) 我可能还是选择乖乖做有氧............................. 所有版权属於原作者, 如有任何转录不当行为涉及侵权, 烦请告知, 会自行删除! 谢谢! --

※ 发信站: 批踢踢实业坊(ptt.cc) ◆ From: 61.222.32.36 ※ 编辑: Macam 来自: 61.222.32.36 (01/09 21:24)