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502 Bad Gateway
JSP3/2.0.14如何通过健身让自己穿衣更有型？
练好这几个部位让你更有型
丰满的胸部：胸肌练大之后穿紧身的衣服看起来会非常壮实，拥有硕大的胸肌的人，更容易将衣服撑起来，让整个人更有立体感。
宽广的后背：宽广的后背是塑造V字躯干的必备条件。
雕塑般的肩膀：特别是三角肌中束，穿衣服的时候的宽度是由三角肌中束决定的，所以想让自己显得更宽的话，要将三角肌练大！
健硕的肱二头肌
强壮的前臂
需要训练的肌肉
位于胸壁浅层，起自锁骨、胸骨和上6个肋软骨，肌束向外集中，止于肱骨前端上方。
收缩时可使肩关节水平内收、内旋（太强会造成圆肩）和伸展（一定角度）。当上肢固定时，可上体躯干，并协助吸气。
训练动作：哑铃（杠铃）卧推、俯卧撑
双手支撑身体，双臂垂直于地面，两腿向身体后方伸展，依靠双手和两个脚的脚尖保持平衡，保持头、脖子、后背、臀部以及双腿在一条直线上动作重点：全身挺直，平起平落。
两个肘部向身体外侧弯曲，身体降低到基本靠近地板。收紧腹部，保持身体在一条直线上，持续一秒钟，然后恢复原状。
动作重点：全身挺直，平起平落。
难点：屈肘推直
背部肌肉主要包括背阔肌（决定背部的倒三角体型），斜方肌（决定上背部厚度），竖脊肌（决定下背部厚度）。
背阔肌是全身最大的阔肌，位于背下部、腰部和胸侧壁。起自胸椎腰椎骶骨髌骨，肌束向外上方集中，从内侧绕过止于肱骨前上方。收缩时使肩内收、伸展和内旋。
训练动作：硬拉、坐姿划船、宽握引体向上
上图左（动作）：正手握住单杠，双手距离比肩略宽，身体下垂，保持紧绷。
上图右（动作）：用力将身体向上拉向单杠，直到上胸部接触到单杠。停顿1~2秒后，慢慢回到起始位置。
前束起点为锁骨，中束起点为肩胛骨的肩峰突，后束起点为肩胛骨；止点都在肱骨上端外侧。
前束作用时肩屈曲和肩水平内收（还可使肩内旋）；中束作用是肩外展；后束作用是肩伸展和肩水平外展（还可肩外旋）。
训练动作：坐姿哑铃推肩、直立提拉、钻石俯卧撑
1.坐在平凳上，双脚自然打开，双腿稳定住身体，臀部尽量向靠背上贴紧，腰部收紧不要贴住靠背，收腹挺胸，双手持铃握于头部两侧，双手握住哑铃中间的位置，从身体两侧举起，保持在大臂和小臂的夹角为90度，手心朝向正前方
2.然后深吸气将哑铃分别从身体的两侧推起，拳眼相对，相交于头的正上方，但是不要将哑铃彼此触碰到，下落时吸气，反复进行练习。
升级难度，可采用直腿。
肱二头肌位于大臂前面浅层，呈梭形，起端有长、短两头，长头起自肩胛骨盂上结节，短头起自肩胛骨喙突，两头合并成一个肌腹下行，止于桡骨粗隆。
主要是屈肘关节、肩关节，使前臂旋后。
训练动作：坐姿托臂弯举、杠铃弯举、反握引体向上
练习者一般采用双脚与肩同宽站立，挺胸收紧腰腹，双手夹紧身体两侧握住杠铃放于体前，杠铃的握距可以采用宽握距（或窄握距）。
练习者集中手臂肱二头肌的力量快速将杠铃举起至颈部锁骨位置，然后稍微停顿，再用手臂肱二头肌的力量控制住杠铃慢慢还原到起始位置。一般建议在做杠铃弯举的动作过程中，向上举起控制在1秒，停顿1秒，还原3秒。
肱二头肌拉伸
肱三头肌分成三束。长头起自肩胛骨；外侧头和内侧头均起自肱骨背面。三头合成肌腹，以扁腱止于尺骨鹰嘴。
作用是伸肘关节，长头使肩关节伸展和内收。
训练动作：颈后臂屈伸、凳上反屈伸
1.身体仰卧，两手背后撑在稍高的凳子上，两脚放在较矮的凳子上，身体其它部分悬空。
2.呼气，两肩放松，两臂慢慢屈肘，身体尽量下沉（尤其要沉臀），稍停2-3秒。在身体下沉时，动作要平稳，始终控制住肱三头肌慢慢下降，直至感到肱三头肌充分伸展。
3.然后吸气，用力伸两臂撑起身体还原。以肱三头肌收缩力，使手臂伸直和肱三头肌处于“顶峰收缩”位，稍停。重复以上动作过程。
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请教高人教教我怎样减去腿上的肉  腿好粗啊   而且是那种运动留下的粗 挺结实的 怎样才能减下去
08-05-28 &
步骤一：打松结实小腿其实想瘦小腿，先要检查自己小腿的肌肉是松弛还是绷紧。若是肌肉绷紧的话，要瘦就会比较困难。所以首要的减小腿计划，要由打松结实的小腿肥肉开始。方法1平日可坐在地上，将一只脚抬高成直角，以拳头拍打小腿，每边可做5分钟。方法2当假日时，不妨利用市面上的浴盐放入浴缸中，让小腿浸泡一段时间，就可以将肌肉松弛。浸浴完毕后也要在小腿进行拍打的动作，加速血液循环。步骤二：加强消脂收紧运动当小腿开始松软下来（或天生小腿松弛的），下一轮的减肥工作，便是加强消脂收紧效果，每日可以做些收形运动。运动（1）1.脚的前端置于高起的平台上，脚尽量往下压。2.然后小腿用力向上踮起，令整个人提高。有节奏地重复这套动作，做20-30次，尽量使劲踮起、下压，做到有点酸痛效果更好。可以一只手扶支撑物上，以保持平衡。运动（2）1.躺在地上，脚向上伸直与身呈90度，以一条长形毛巾跨过脚背，两手伸直，脚尖踮高。2.两手用力将毛巾压下，脚掌也同时压下，保持手部与脚部伸直。重复这套动作40次，便能收紧小腿，令线条更修长。步骤三：最后冲刺瘦腿物进入最后阶段，当然要加速瘦身效果，大家不妨买一些瘦腿膏、瘦腿用品帮帮手，能够瘦腿之余更有滋润作用，令双腿艳光四射啦！饮食法去水肿除了按摩之外，适当的饮食习惯也能制造美腿。1.维他命E帮助去除水肿血液循环不好，就很容易引致脚部浮肿，含维他命E的食物，可帮助加速血液循环、预防腿部肌肉松弛等。含丰富维他命E的食物包括杏仁、花生、小麦胚芽等。2.维他命B群加速新陈代谢维他命B1可以将糖分转化为能量，而B2则可以加速脂肪的新陈代谢，多吃维他命B丰富的食物，如冬菇、芝麻、豆腐、花生、菠菜等。3.少吃盐去水肿经常吃多盐的食物，容易令体内积存过多水分，形成水肿，容易积聚在小腿上。饮食除了要减少盐的吸收外，也可多吃含钾的食物，因钾有助排出体内多余盐分，含钾的食物包括番茄、香蕉、薯仔、西芹等。应该说肌肉型的MM只是少数，但也决不能忽视。在健身房工作的时候，间或就会遇到一个肌肉发达的MM，她们往往比一般的胖MM来得自卑，常常是付出了十二分的努力，不断没有苗条起来，适得其反，却更加“强壮”起来，先不说肌肉发达的女性到底于审美上是怎么样的概念，至少在咱们中国，普通人是难以接受的，如果说一个女孩很强壮，或者是虎背熊腰，那一定不是赞美。而最普遍的现象是，有不少的女性，并不是全身都肌肉发达，而是集中在某一部位，最突出的就是腿部，与上身存在很大的差异性，这在健美界绝对是一个难题，不要说减肌肉了，就算是减脂肪对她们都是一个很艰苦的过程和挑战，要知道，并不是每个到健身会来减肥的女孩子都把健身当做爱好来着，她们的目的只有一个，就是减肥。对于减肌肉，有几种说法。一是平衡训练法，这是目前比较流行的说法，就是加强上身的锻炼，让上下协调，我个人认为这种方法有其可行之处，但并不一定行得通，因为实际上大多数腿肌发达的女孩子，她们宁愿维持现状，也不想让上身强壮得如下身。扯长补短，这得看补短之后的整体效果如何。二是力量训练，采用间隙循环训练法，有些女孩子担心力量训练会让结实的腿部变得更加粗壮，因为力量训练就是肌肉训练，肌肉型腿部再进行力量训练，可能会刺激到肌肉而让其更加发达。间隙循环训练法就是把需要锻炼的部分安排一些恰当的动作，把这些动作按一定的顺序编排起来，不分组，采用循环训练，可根据情况分为1-3或者更多的循环，每个循环间确定休息时间，一般为1-3分钟采用轻重量多次数。这种训练的主要作用是减缩表面和肌纤维中多余的脂肪，达到减小纬度的目的。第三种就是有氧训练，应该说有氧训练是最根本最主要的训练手段，不管是减脂肪还是减肌肉，但是，减肌肉和减脂肪的有氧训练又应该有所不同。一般减脂肪的有氧运动，都是要求中低强度，持续时间30--60分钟的运动。而减肌肉型腿部的有氧运动还需要强调的是，尽量不做弹跳性的有氧运动，而且持续的时间应该更长，具体应该根据个人的情况来安排，循序渐进。长跑运动员基本都是比较消瘦的，这就是因为他们长期进行超长时间有氧运动的原因，我们不防借鉴长跑运动员的训练，所以，要减去肌肉的方法，超长时间的有氧运动该是最好的方法四是饮食方面的问题，一般的健美和健身训练者都很注重蛋白质的摄入，不管是增肌还是减肥，因为肌肉的组成除了水分外，大部分就是蛋白质。那么，肌肉型女孩在减肌肉的时候，是否能适当减少蛋白质的摄入，让本身的肌肉消耗得更快
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建议您跑步，登山，骑车。如果家里有空家还可以配上一些家用的运动器材，最好是动感单车，我就在康体100买过一台动感单车，每天骑30分钟，效果很明显。1、每天做120下蹬自行车的运动。2、经常走路，每天保持3公里。3、睡觉前躺在床上抬双腿各200下。
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这有点像模特走的猫步~脚步走成一条直线,但不要刻意这样走。而应该是走得非常快，不自觉的走成了一条直线。JMS记住呦~一定要能走多快走多快！这样每天坚持20分钟就OK！ 走大概5分中左右你就会觉得大腿根非常酸，但一定要坚持呀！这种方法走了20多天，加上稍微控制一下晚饭，大腿减了6cm..... 这个方法是专门针对大腿的，比跑步管用！！ 瘦腿的好方法：两勺盐+四勺蜂蜜混合涂在腿上，然后裹上保鲜膜，很有用，不但肉肉紧了很多，而且皮肤也好了 如果再配合运动就更好了，但是肌肉型肥胖的腿就不要运动了，先节食一段时间，等肉松一点了在运动。热辣夏天，又是穿背心短裙的时候，爱美的女孩子在夏天千万不能因为天热而中断自己的美体塑身计划。不过，紫外线飙高的时候，你尽可以选择在家里捣鼓一把，对于腿部的线条不是很满意的你，来分享一下瘦腿的独门秘籍吧。 1 最简单的瘦腿方法，就是将两个膝盖用力并紧，轻微下压，这样快速做五六次便成！注意做这个动作时不需要屏住呼吸。 2 这个动作对于美化小腿曲线非常有效。平躺在地上，双手放于体侧，将两腿伸直并紧，两脚交互运动脚背20-30次，然后稍作休息，再重复做两遍。 3 找张有椅背的椅子坐直，将一条腿往上抬，停在空中，然后双手放在平举的大腿膝盖上，虽然做起来很累，但为了能穿迷你裙，再苦再累也要坚持。 4 坐在椅子上，挺胸，保持两腿交叉、脚尖着地的姿势，上面的腿使劲往下压，下面的腿使劲向上顶，约10秒后双腿互换位置照样做10秒种，2-3遍即可。做这个动作不需屏住呼吸。 5 这是一个芭蕾舞演员常做的动作，一条腿向前抬至90度，脚背绷直，再慢慢地往体侧移动，每条腿做20遍。坚持做这个动作既可瘦腿，又可匀称体态
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专业瘦小腿一般根据小腿肌肉、脂肪的实际状况来设计手术方案，从前瘦小腿的方法主要是吸出小腿的皮下脂肪，但一般来说小腿的皮下脂肪较少，通过吸脂很难达到理想的效果。针对这种情况，开展小腿肌肉削薄技术。这项技术是利用先进的电子内窥镜技术，去除部分小腿肌肉达到瘦小腿之目的。
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少吃饭，多锻炼。
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最简单方法,每天上下午高抬腿两个小时,持之以恒腿就会瘦,而且腿形还好看.我试过的.
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没时间啊   每天都有很多课要上的  根本没有时间去抬腿啊
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多走路！快速的！经常用精油按摩~晚上睡觉前将两腿搭载墙上半个小时~防止水肿，塑形
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7种食物 “吃”掉你的大肥腿时尚的女人怎能舍得不穿上摇曳多姿的裙子，可是腿上顽固的赘肉看了实在让人丧气。你也许试过各种减肥药，甚至想过在腿上动刀子……其实问题并没有那么严重。告诉你几种日常水果蔬菜，让你轻轻松松摆脱掉大象腿。让你纤细光滑的玉腿在漂亮的裙子下秀出来！
   奇异果避免脂肪堆积
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肌肉型的是很难减下来的，我有一个朋友就是，腿上的肌肉很结实，用什么方法都不能减下来。去年经朋友介绍去广州曙光美容医院做了瘦小腿手术，效果很好，到现在都没有再胖起来。要是可以的话，你也去那里做一个嘛，要不你先去那个医院的网站上咨询一下吧。那里有医生为你解答的，
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这还不简单，我以前腿就特粗，不过现在好了，我用了套特棒的减肥产品，终于和粗腿说拜拜喽，这个夏天终于可以穿裙子了
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健康最重要，不要盲目的减肥哦，。。。。。忠告
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健康最重要，不要盲目的减肥哦，。。。。。忠告
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坚持长时间的有氧运动（每次20分钟以上为最佳）。尽量少做爆发性运动。
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在日常生活中塑造美腿 1、上楼梯的时候抬起脚跟，以腿部承担体重，这祥可以消除大腿内侧和臀部的赘肉。 2、坐椅子的时候将两条小腿用力盖在一起，从一数到8后再交换两腿。反复此动作，呼吸不要 停止。这样可以锻炼小腿线条。 3、看电视的时候坐在椅子上，膝盖不要弯曲，将一条腿抬起，再放下，反复此动作8－10次再 换另一条腿，可以去掉大腿两侧的赘肉。 4、散步的时侯走路的时候加快速度，尽量将步子迈得大些，这样腿上的所有肌肉都可以得到锻炼。简单的说就是充满活力的走路。这样走路的方式在平时应该养成习惯。 站立提腿法： 双手扶着桌边以辅助身体平衡，双腿自然地站立并排，提起脚跟，保持二、三秒，放下，每日 做5至6次能收紧小腿，令肌肉更有弹性，线条更美。 坐着提腿法： 在自然的坐姿下，把双腿平放成90度角，尽量提起脚跟保持十数秒，然后放下，并且重覆动 作直至小腿有疲倦的感觉为止。 这动作能收紧臀部与大腿，使肌肉有弹性，而不会令臀部与大腿、 小腿变粗。 坐着直腿、提脚跟法： 先把身体挺直坐着，两手扶着椅子两旁，提起双腿并伸直脚尖，同时收紧腹部肌肉，慢慢勾起 脚尖、放下。这个动作能有效收紧小腿、大腿、臂位及腹部肌肉。 其实想瘦小腿，先要检查自己小腿的肌肉是松弛还是绷紧。若是肌肉绷紧的话，要瘦就会比较困难。所以首要的减小腿计划，要由打松结实的小腿肥肉开始。 方法1 平日可坐在地上，将一只脚抬高成直角，以拳头拍打小腿，每边可做5分钟。 方法2 当假日时，不妨利用市面上的浴盐放入浴缸中，让小腿浸泡一段时间，就可以将肌肉松弛。浸浴完毕后也要在小腿进行拍打的动作，加速血液循环。 步骤二：加强消脂收紧运动 当小腿开始松软下来（或天生小腿松弛的），下一轮的减肥工作，便是加强消脂收紧效果，每日可以做些收形运动。 运动（1） 1.脚的前端置于高起的平台上，脚尽量往下压。 2.然后小腿用力向上踮起，令整个人提高。 有节奏地重复这套动作，做20-30次，尽量使劲踮起、下压，做到有点酸痛效果更好。可以一只手扶支撑物上，以保持平衡。 运动（2） 1.躺在地上，脚向上伸直与身呈90度，以一条长形毛巾跨过脚背，两手伸直，脚尖踮高。 2.两手用力将毛巾压下，脚掌也同时压下，保持手部与脚部伸直。 重复这套动作40次，便能收紧小腿，令线条更修长。 步骤三：最后冲刺瘦腿物 进入最后阶段，当然要加速瘦身效果，大家不妨买一些瘦腿膏、瘦腿用品帮帮手，能够瘦腿之余更有滋润作用，令双腿艳光四射啦！ 饮食法去水肿 除了按摩之外，适当的饮食习惯也能制造美腿。 1.维他命E帮助去除水肿 血液循环不好，就很容易引致脚部浮肿，含维他命E的食物，可帮助加速血液循环、预防腿部肌肉松弛等。含丰富维他命E的食物包括杏仁、花生、小麦胚芽等。 在日常生活中塑造美腿 1、上楼梯的时候抬起脚跟，以腿部承担体重，这祥可以消除大腿内侧和臀部的赘肉。 2、坐椅子的时候将两条小腿用力盖在一起，从一数到8后再交换两腿。反复此动作，呼吸不要 停止。这样可以锻炼小腿线条。 3、看电视的时候坐在椅子上，膝盖不要弯曲，将一条腿抬起，再放下，反复此动作8－10次再 换另一条腿，可以去掉大腿两侧的赘肉。 4、散步的时侯走路的时候加快速度，尽量将步子迈得大些，这样腿上的所有肌肉都可以得到锻炼。简单的说就是充满活力的走路。这样走路的方式在平时应该养成习惯。 站立提腿法： 双手扶着桌边以辅助身体平衡，双腿自然地站立并排，提起脚跟，保持二、三秒，放下，每日 做5至6次能收紧小腿，令肌肉更有弹性，线条更美。 坐着提腿法： 在自然的坐姿下，把双腿平放成90度角，尽量提起脚跟保持十数秒，然后放下，并且重覆动 作直至小腿有疲倦的感觉为止。 这动作能收紧臀部与大腿，使肌肉有弹性，而不会令臀部与大腿、 小腿变粗。 坐着直腿、提脚跟法： 先把身体挺直坐着，两手扶着椅子两旁，提起双腿并伸直脚尖，同时收紧腹部肌肉，慢慢勾起 脚尖、放下。这个动作能有效收紧小腿、大腿、臂位及腹部肌肉。 其实想瘦小腿，先要检查自己小腿的肌肉是松弛还是绷紧。若是肌肉绷紧的话，要瘦就会比较困难。所以首要的减小腿计划，要由打松结实的小腿肥肉开始。 方法1 平日可坐在地上，将一只脚抬高成直角，以拳头拍打小腿，每边可做5分钟。 方法2 当假日时，不妨利用市面上的浴盐放入浴缸中，让小腿浸泡一段时间，就可以将肌肉松弛。浸浴完毕后也要在小腿进行拍打的动作，加速血液循环。 步骤二：加强消脂收紧运动 当小腿开始松软下来（或天生小腿松弛的），下一轮的减肥工作，便是加强消脂收紧效果，每日可以做些收形运动。 运动（1） 1.脚的前端置于高起的平台上，脚尽量往下压。 2.然后小腿用力向上踮起，令整个人提高。 有节奏地重复这套动作，做20-30次，尽量使劲踮起、下压，做到有点酸痛效果更好。可以一只手扶支撑物上，以保持平衡。 运动（2） 1.躺在地上，脚向上伸直与身呈90度，以一条长形毛巾跨过脚背，两手伸直，脚尖踮高。 2.两手用力将毛巾压下，脚掌也同时压下，保持手部与脚部伸直。 重复这套动作40次，便能收紧小腿，令线条更修长。 步骤三：最后冲刺瘦腿物 进入最后阶段，当然要加速瘦身效果，大家不妨买一些瘦腿膏、瘦腿用品帮帮手，能够瘦腿之余更有滋润作用，令双腿艳光四射啦！ 饮食法去水肿 除了按摩之外，适当的饮食习惯也能制造美腿。 1.维他命E帮助去除水肿 血液循环不好，就很容易引致脚部浮肿，含维他命E的食物，可帮助加速血液循环、预防腿部肌肉松弛等。含丰富维他命E的食物包括杏仁、花生、小麦胚芽等。
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【瘦小腿】吸脂的费用表_瘦小腿减肥价格作者：整形美容医生 来源：整容医生网原创 发布时间：日整容医生网提供全国瘦小腿整形4-9折优惠，更与全国众多大型三甲医院携手打造安全优惠的整形环境，如果您相了解更多瘦小腿吸脂整形的价格及技术，整容医生网提供在线客服为您方便的提供瘦小腿减肥整形方面的咨询服务，并根据您目前的实际情况为您量身打造一套更加适合您的整形方案，您在接受整形的同时我们更是您的整形顾问。我们将用最热情的服务为您提供一切整形的疑难解答。以下价格由整容医师协会提供具体价格请在线咨询我们专业的客服人员，以在线咨询为准。瘦小腿吸脂整形价格：瘦小腿吸脂整形费用是3600*2元每个【大腿部减肥】大腿部吸脂手术的费用一览表_大腿部吸脂术价格作者：整形美容医生 来源：整容医生网原创 发布时间：日韩国整容医生网提供全国整形4-9折优惠，如果您想做大腿部减肥可以在线咨询我们的整形医师。大腿部吸脂的具体价格，以及术前术后的一些疑问，及注意事项等，整容医生网联合全国众多三甲整形医院，倾力打造安全整形咨询平台，为更多想做整形美容的朋友提供一个值得您信赖的网络服务平台。以下价格由整容医师协会赞助提供。大腿部吸脂减肥价格：大腿部吸脂减肥费用是1500*4元每单侧
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1 最简单的瘦腿方法，就是将两个膝盖用力并紧，轻微下压，这样快速做五六次便成！注意做这个动作时不需要屏住呼吸。 　　2 这个动作对于美化小线腿曲非常有效。平躺在地上，双手放于体侧，将两腿伸直并紧，两脚交互运动脚背20-30次，然后稍作休息，再重复做两遍。 　　3 找张有椅背的椅子坐直，将一条腿往上抬，停在空中，然后双手放在平举的大腿膝盖上，虽然做起来很累，但为了能穿迷你裙，再苦再累也要坚持。 　　4 坐在椅子上，挺胸，保持两腿交叉、脚尖着地的姿势，上面的腿使劲往下压，下面的腿使劲向上顶，约10秒后双腿互换位置照样做10秒种，2-3遍即可。做这个动作不需屏住呼吸。 　　5 这是一个芭蕾舞演员常做的动作，一条腿向前抬度至90，脚背绷直，再慢慢地往体侧移动，每条腿做20遍。坚持做这个动作既可瘦腿，又可匀称体态。 　　小秘方 　　家里的一些物品都可以当体育器械进行训练，比如用两个小板凳放在地就面上，可以做俯卧撑了；躺在床上，胸前抱两个西瓜，可进行仰卧起坐的训练；如果男士有啤酒肚，可以每天先进行30分钟的有氧训练，再进行腹部训练，例如可以做俯卧撑、原地高抬腿等，不要求速度很快，但要有足够的训练时间。再配合健康饮食，效果立竿见影，走出去就婀娜多姿啦。
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在日常生活中塑造美腿 1、上楼梯的时候抬起脚跟，以腿部承担体重，这祥可以消除大腿内侧和臀部的赘肉。 2、坐椅子的时候将两条小腿用力盖在一起，从一数到8后再交换两腿。反复此动作，呼吸不要 停止。这样可以锻炼小腿线条。 3、看电视的时候坐在椅子上，膝盖不要弯曲，将一条腿抬起，再放下，反复此动作8－10次再 换另一条腿，可以去掉大腿两侧的赘肉。 4、散步的时侯走路的时候加快速度，尽量将步子迈得大些，这样腿上的所有肌肉都可以得到锻炼。简单的说就是充满活力的走路。这样走路的方式在平时应该养成习惯.
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为了使大腿减肥，每次锻炼需30分钟。每周至少3―5次。坚持中等以下及中等强度的锻炼。即达到最大锻炼强度的60％，可以消耗更多的脂肪。如果你觉得维持这种锻炼水平有些吃力，可以先从小运动量进行。然后再慢慢加强。还可以在锻炼强度和时间上灵活掌握。 若锻炼强度较低且较容易进行，可增加锻炼的时间就消耗脂肪的情况来说，行走1小时和跑步20分钟的效果 是相同的。 在执行锻炼计划之前。最好让医生给你进行一下身体检查，然后选择一个容易进行又无不良反应的锻炼强度。以后锻炼时间可以逐步增加，但每周平均增加的锻炼时间不应超过20％。自我锻炼的最好方法是锻炼结束1小时内身体能恢复正常。 为了防止在锻炼过程中身体的某些部位受伤。可以先做一些准备活动、如原 地慢慢跑几分钟或做一做伸展运动等。 锻炼的最佳时间是在饭前1―2小时左右。比如清晨和下午。 进行大腿健美的局部运动 伸展运动是使大腿健美的最有效的一种方法：两臀下垂，―腿屈膝下蹲，背部保持挺直、另―腿向后伸直至与地面平行；或者在同―位置，另一条腿向侧伸直，直至与身体成90度角，试着在每一条腿上做3组(每组10次)这种运动这种锻炼也可以在身体站立时进行，―腿站立并保持身体挺直。另一条腿侧伸和向后伸、尽量使大腿平直且与地面平行。伸腿运动也可侧身进行。在床上或地板上身体平直地侧卧，―腿紧靠地板，另―腿向上抬起，直至该腿与身体成45度角．然后将上腿以45度角支撑在一个桌子或椅子上。再抬起紧靠地板的下腿使其与上腿并拢。 这种锻炼能增强大腿的内外侧肌肉，而不是像以往只锻炼外侧肌肉，从而保持了大腿的平衡性和对称性。 在你掌握了伸腿运动后，可以试着做一些“跨步走”向前大跨一步。直至后膝离地面15厘米左右，然后再向前迈另一腿。开始时最好每腿做两组10次这种动作。然后逐渐增加次数与其它的锻炼―样，可以先慢―些。并让两腿部得到同等程度的锻炼。这种锻炼的好处之―是：可以改变肌肉的松弛状态，在外形上显得更健美。 1分钟大腿瘦身操 瘦整个大腿 以立正的姿势站着、两手放在身体两侧。弯曲膝盖，两手碰触脚趾（此时，不要太用力）。诀窍在于，不弯曲背部肌肉，只弯曲膝盖。再轻轻回到原来的姿势。这个动作大约为3秒，刚开始做的时候，以1O秒钟做3次为目标，习惯后再加速吧。 瘦大腿内侧 从立正的姿势开始，将右脚向前跨一步，轻弯膝盖。两手插在腰上。跳起的同时左右脚互换（此时注意背部要挺直）。边数一二边跳起来两脚互换。刚开始做的时候以1O秒钟做1O次为目标习惯后再加快速度。 瘦大腿内外测 以立正的姿势站着。右脚伸直向右抬起，同时左手伸直向左抬起。此时，注意身体的平衡。诀窍在于腿部要使劲。轻轻回到原来的姿势。另外一侧同样做一遍、这个动作大约为2秒。刚开始做的时候，以1O秒钟做5次为目标，习惯后多加快速度 床上减腿法 1、将枕头夹在小腿中间，坐在床边，大、小腿成九十度角。缓缓抬起小腿，保持这个姿势三秒左右，然后放下，重复动作十至十五次。 2、卧在床上，伸直双腿，一只脚板挪后，一只脚板伸直。轮流做二十至三十次，直至小腿感到疲乏。 3、平躺在床上，两手撑住腰部后方，将双腿往上抬，两只脚在空中做踩踏车的动作，约做个30分钟即可休息唷！ 4、仰卧，直视天花板，膝盖不要弯曲，两腿并紧，向胸部贴近，然后抬起，再贴近，重复此动作15次。这样坚持做下去，腿部的赘肉就会不知不觉地消失。 地铁减腿法 坐地铁的时间少则五分钟，多则半个钟头，就利用这个时间做运动吧。 两只脚的脚踝交替按压八秒钟，每只脚各做三次。双腿先分开，双膝并合，用力互相压着八秒，重复做直至下车。 办公室减腿法 到影印机影印或FAX时，不妨先提起一只脚成九十度角。然后用另一只脚的脚尖撑起全身，接着缓缓落下，每只脚做十次。惯常逐级上楼梯的你，不妨大步一些，两级两级上，而且尽量将重量移向前腿。 瘦小腿 其实想瘦小腿，先要检查自己小腿的肌肉是松弛还是绷紧。若是肌肉绷紧的话，要瘦就会比较困难。所以首要的减小腿计划，要由打松结实的小腿肥肉开始。 方法1 平日可坐在地上，将一只脚抬高成直角，以拳头拍打小腿，每边可做5分钟。 方法2 当假日时，不妨利用市面上的浴盐放入浴缸中，让小腿浸泡一段时间，就可以将肌肉松弛。浸浴完毕后也要在小腿进行拍打的动作，加速血液循环。 步骤二：加强消脂收紧运动 当小腿开始松软下来（或天生小腿松弛的），下一轮的减肥工作，便是加强消脂收紧效果，每日可以做些收形运动。 运动（1） 1.脚的前端置于高起的平台上，脚尽量往下压。 2.然后小腿用力向上踮起，令整个人提高。有节奏地重复这套动作，做20-30次，尽量使劲踮起、下压，做到有点酸痛效果更好。可以一只手扶支撑物上，以保持平衡。 运动（2） 1.躺在地上，脚向上伸直与身呈90度，以一条长形毛巾跨过脚背，两手伸直，脚尖踮高。 2.两手用力将毛巾压下，脚掌也同时压下，保持手部与脚部伸直。 重复这套动作40次，便能收紧小腿，令线条更修长。 步骤三：最后冲刺瘦腿物 进入最后阶段，当然要加速瘦身效果，大家不妨买一些瘦腿膏、瘦腿用品帮帮手，能够瘦腿之余更有滋润作用，令双腿艳光四射啦！ 饮食法去水肿 除了按摩之外，适当的饮食习惯也能制造美腿。 1.维他命E帮助去除水肿 血液循环不好，就很容易引致脚部浮肿，含维他命E的食物，可帮助加速血液循环、预防腿部肌肉松弛等。含丰富维他命E的食物包括杏仁、花生、小麦胚芽等。 2.维他命B群加速新陈代谢 维他命B1可以将糖分转化为能量，而B2则可以加速脂肪的新陈代谢，多吃维他命B丰富的食物，如冬菇、芝麻、豆腐、花生、菠菜等。 3.少吃盐去水肿 经常吃多盐的食物，容易令体内积存过多水分，形成水肿，容易积聚在小腿上。饮食除了要减少盐的吸收外，也可多吃含钾的食物，因钾有助排出体内多余盐分，含钾的食物包括番茄、香蕉、薯仔、西芹等。 小腿： 1）按摩：1〉每晚临睡前抽出一点点时间就可以，半坐在椅子上，右脚置于左膝上。双手叠放按住右脚踝，用力下压3秒钟。接着同法由脚踝至小腿肚进行按摩，然后换左脚按摩。（按摩加运动打造美丽小腿）2〉软化脂肪：坐姿，一腿曲膝靠胸前，另一腿盘坐。尽量放松身体，利用手掌从脚踝处往膝盖方向揉压按摩 消除紧绷：两手同时用力揉捏小腿肚，由下往上揉推。 加弹性：用空掌心拍弹，消除疲劳并增加弹性。 2）抻腿：1〉面向椅子（桌子也行，找到适合自己高度的东西就行），距离70厘米左右，双手撑在椅子边缘，肘部不要弯曲。同时膝盖是要伸直的，然后做脚后跟上下运动。会感觉到小腿的肉在抻，这个动作和“站立 离墙有一米远 保持脚底平面不离开地面 人体向墙倾斜 用手扶墙 这时感到小腿凸出来那块肌肉被拉伸的感觉，千万不能脚跟离地”有些异曲同工，都是抻小腿的，选择自己喜欢的来做吧！ 2〉双脚着地，双手在脚前处着地（要是够不到地的话，也可以放在面前稳定的东西上），抬起左腿，身体重量落于右脚跟(翘起脚尖)，感到小腿抻啊抻。 3〉双脚站在阶梯或其他高二十公分以上物体的边缘（要站得稳的东东才行！），手扶墙壁，让后脚跟悬空。慢慢将脚尖踮起来，在最高点停留一下，然后再以同样的速度将脚跟放下，直到最低点。每次至少需不间断做六次以上，可稍做休息再继续，熟练后可按个人情形增加次数。（这个也很有名气的：阶梯站一半、萝卜减一半就是它的口诀）(关于楼梯的：踮脚尖上楼可以瘦小腿，一次上2台可以翘PP) 4〉双脚并拢站立，双手在脚前着地，左脚尖抬一下，右脚尖抬一下。好抻啊 3）侧卧，用胳膊肘支起上半身；两腿并拢，小腿、脚尖用力绷紧。抬腿，用力抬至极限（切记绷脚尖），另一侧腿保持不动；还原，反复做5次。换方向侧卧，重复动作。（我个人认为就单是绷劲儿，每次时间长了，坚持一段时间也可以瘦腿的） 4) 运动脚踝关节，轻易去除皮下脂肪。单手握脚踝，另一只手握住脚尖使其旋转。右转10次，左转10次，交替进行。经常做此运动，则活动灵敏，同时脚步也有轻快感。 在运动的同时会感到小腿的rr在动啊。 5)握住椅把或桌角，进行脚踝伸直运动。对小腿上较发达的肌肉有紧缩效果。肌肉结实后则可预防皮下脂防生成。反复做10-20次。切记 运动后一定要拉伸小腿肌肉。 6）双脚并拢同时提脚跟10次，脚尖并拢脚跟分开（动作同内八字脚）同时提脚跟10次，一脚收起单脚提脚跟10次，换脚10次。（据舍宾教程讲，这样很瘦小腿的，也不能忽略拉伸啊,否则会长肌肉块的） 7）站立时一腿上抬用力钩脚尖10次，换腿再做10次。坐下双腿伸平，用力钩脚尖20次。（脚不离开地面，用力钩脚尖） 8）弹走：走路脚尖着地，脚跟一触地立即提起换另一只脚尖走。
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你需要去做一个瘦小腿的手术---微创瘦小腿. 手术是在直视进行的微创手术，严格的按照解剖层次进行核对阻断，完全没有损伤重要血管神经的可能，由于仅阻断几根不重要的神经，重要的大多数功能性神经完好无损，所以手术不会影响小腿功能，术后对小腿肌肉功能无丝毫影响，更不会影响到以后的生活。该技术在国外已流行几十年，接受微创瘦小腿的顾客术后跟踪，没有发现对日常生活造成影响。
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瘦大腿: 当你进行以全身减肥为目的的锻炼时，全身各个部位包括大腿在内都会得到减肥。能使腿部和臀部得到锻炼的最有效的增氧健身运动是行走、骑自行车、越野滑雪、爬楼梯。 跑步也是消耗热量的好方法，但对于大腿很粗胖的人来说却不是最佳选择。因为这些人会发现跑步很艰难也很不舒服，就不愿意坚持下去。而采用行走与跑步相结合的方法就好得多。当您不感到艰难时，可以适当增加跑步而减少行走。 游泳也是一项全身性增氧运动、但游泳对大腿的使用不是太多。如果你想在游泳池中健美大腿。可以在浅水中行走，或者穿着救生衣在深水处行走。水的天然阻力会使你的大腿得到强有力的锻炼。这种锻炼效果 是在马路上所得不到的。 为了使大腿减肥，每次锻炼需30分钟。每周至少3―5次。坚持中等以下及中等强度的锻炼。即达到最大锻炼强度的60％，可以消耗更多的脂肪。如果你觉得维持这种锻炼水平有些吃力，可以先从小运动量进行。然后再慢慢加强。还可以在锻炼强度和时间上灵活掌握。 若锻炼强度较低且较容易进行，可增加锻炼的时间就消耗脂肪的情况来说，行走1小时和跑步20分钟的效果 是相同的。 在执行锻炼计划之前。最好让医生给你进行一下身体检查，然后选择一个容易进行又无不良反应的锻炼强度。以后锻炼时间可以逐步增加，但每周平均增加的锻炼时间不应超过20％。自我锻炼的最好方法是锻炼结束1小时内身体能恢复正常。 为了防止在锻炼过程中身体的某些部位受伤。可以先做一些准备活动、如原 地慢慢跑几分钟或做一做伸展运动等。 锻炼的最佳时间是在饭前1―2小时左右。比如清晨和下午。 进行大腿健美的局部运动 伸展运动是使大腿健美的最有效的一种方法：两臀下垂，―腿屈膝下蹲，背部保持挺直、另―腿向后伸直至与地面平行；或者在同―位置，另一条腿向侧伸直，直至与身体成90度角，试着在每一条腿上做3组(每组10次)这种运动这种锻炼也可以在身体站立时进行，―腿站立并保持身体挺直。另一条腿侧伸和向后伸、尽量使大腿平直且与地面平行。伸腿运动也可侧身进行。在床上或地板上身体平直地侧卧，―腿紧靠地板，另―腿向上抬起，直至该腿与身体成45度角．然后将上腿以45度角支撑在一个桌子或椅子上。再抬起紧靠地板的下腿使其与上腿并拢。 这种锻炼能增强大腿的内外侧肌肉，而不是像以往只锻炼外侧肌肉，从而保持了大腿的平衡性和对称性。 在你掌握了伸腿运动后，可以试着做一些“跨步走”向前大跨一步。直至后膝离地面15厘米左右，然后再向前迈另一腿。开始时最好每腿做两组10次这种动作。然后逐渐增加次数与其它的锻炼―样，可以先慢―些。并让两腿部得到同等程度的锻炼。这种锻炼的好处之―是：可以改变肌肉的松弛状态，在外形上显得更健美。 讲究吃的合理 专家认为，大多数腿部减肥不成功者。主要是由于太依赖锻炼，而不注意饮食。这些人常常明显地限制热量的摄入。但却不太考虑脂肪在其中所起的作用因此。饮食上要做到低脂肪和高纤维相结合。例如，多吃些蔬菜和水果、少吃那些富含脂肪的膳食，尤其是快餐等。 ```````````````````````````````````````````````` 1分钟大腿瘦身操 瘦整个大腿 以立正的姿势站着、两手放在身体两侧。弯曲膝盖，两手碰触脚趾（此时，不要太用力）。诀窍在于，不弯曲背部肌肉，只弯曲膝盖。再轻轻回到原来的姿势。这个动作大约为3秒，刚开始做的时候，以1O秒钟做3次为目标，习惯后再加速吧。 瘦大腿内侧 从立正的姿势开始，将右脚向前跨一步，轻弯膝盖。两手插在腰上。跳起的同时左右脚互换（此时注意背部要挺直）。边数一二边跳起来两脚互换。刚开始做的时候以1O秒钟做1O次为目标习惯后再加快速度。 瘦大腿内外测 以立正的姿势站着。右脚伸直向右抬起，同时左手伸直向左抬起。此时，注意身体的平衡。诀窍在于腿部要使劲。轻轻回到原来的姿势。另外一侧同样做一遍、这个动作大约为2秒。刚开始做的时候，以1O秒钟做5次为目标，习惯后多加快速度 &&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&& 5. 瘦小腿: 床上减腿法 1、将枕头夹在小腿中间，坐在床边，大、小腿成九十度角。缓缓抬起小腿，保持这个姿势三秒左右，然后放下，重复动作十至十五次。 2、卧在床上，伸直双腿，一只脚板挪后，一只脚板伸直。轮流做二十至三十次，直至小腿感到疲乏。 3、平躺在床上，两手撑住腰部后方，将双腿往上抬，两只脚在空中做踩踏车的动作，约做个30分钟即可休息唷！ 4、仰卧，直视天花板，膝盖不要弯曲，两腿并紧，向胸部贴近，然后抬起，再贴近，重复此动作15次。这样坚持做下去，腿部的赘肉就会不知不觉地
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在日常生活中塑造美腿 1、上楼梯的时候抬起脚跟，以腿部承担体重，这祥可以消除大腿内侧和臀部的赘肉。 2、坐椅子的时候将两条小腿用力盖在一起，从一数到8后再交换两腿。反复此动作，呼吸不要 停止。这样可以锻炼小腿线条。 3、看电视的时候坐在椅子上，膝盖不要弯曲，将一条腿抬起，再放下，反复此动作8－10次再 换另一条腿，可以去掉大腿两侧的赘肉。 4、散步的时侯走路的时候加快速度，尽量将步子迈得大些，这样腿上的所有肌肉都可以得到锻炼。简单的说就是充满活力的走路。这样走路的方式在平时应该养成习惯.
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轻松跳出纤细小腿 抬腿交替各跳两次 抬腿交替各跳两次。此时尽量使脚掌向后，脚尖向下，这样才能达到伸展小腿肌肉的效果。 双脚并拢左右跳 跳的时候，双脚并拢，将下肢尽量向外侧扭，然后换另外一个方向，就这样反复地练习。 双腿交叉跳 双脚并拢跳过绳子后，双腿向内侧交叉落地。当绳子挥动到身后时再双脚并拢跳过之后把两腿使劲儿向外侧打开并落地。跳第二下时改变双脚的前后顺序。 双脚并拢前后跳动 双脚并拢，向后挥动绳子跳过后再向前挥动绳子并跳过。此动作开始时觉得较难，所以要在地上画一条线，以该线为界限向前后跳动。 要想锻炼成一双健美而匀称的美腿，可不是一朝一夕可以练就的，这里教你的“完全美腿窈窕操”是一套能够全面地美化腿部线条的操，只要有耐力和恒心坚持锻炼，半年后就可以看到成果。 第一节：瘦大腿 1、将两手手掌交叉于后脑，双腿张开，比肩稍宽。 2、一边吸气，一边慢慢往下蹲，蹲下时要抬头挺胸，并注意脚跟不要离开地板。 3、慢慢站起，站时同时吐气。重复该动作24次。 第二节：苗条大腿内侧 1、侧躺在地板上，左掖朝下，右脚伸到左脚后方。右膝弯曲，脚掌着地。 2、慢慢吐气，并使劲缩紧大腿内侧，左脚慢慢往上抬起，左脚踝位置一定要比脚尖高。 3、一边吸气，一边维持动作3-5秒，重复动作20次。 第三节：美化后腿曲线 1、两腿直立，与肩同宽。双手自然下垂，手握1-3公分的哑铃，上半身前倾，充分伸展脚筋，直到膝盖后侧的肌肉有紧绷感。 2、背脊可稍稍弯曲，上半身尽量往前倾。前倾时手臂依然要自然下垂。待3-5秒后，回到上一个动作。重复动作10-20次，但要注意膝盖不可弯曲。 第四节：窈窕小腿，足踝 1、双手紧握毛巾，置于腰部，握毛巾时双肘微弯。 2、双手往右高举时，左脚跟着抬高。重复动作24回，换边再做。 第五节：纤瘦大腿前侧肌肉 1、跪坐、双手支撑于身体后方。 2、上半身慢慢向后仰，直到大腿前侧肌肉完全伸展为止，动作停留约30-60秒。做这个动作需配合柔软度，若无法完全往后仰躺不要勉强，尽力而为就好。 通常说来，随着年龄的增大，女人们最担心的是自己臀部是否变得越来越宽。同时也担心他们日益迅速增长的小腹脂肪。长期的久坐习惯，缓慢地新陈代谢和自然的机能老化都使得胃的大小变成了一个永久让人头疼的问题。但是这些都还只是小腹脂肪堆积的像个热气球的小部分原因。 记住，如果你能做到健康，低脂肪饮食和一流的全身锻炼计划，那么小腹脂肪就会自然的渐渐消失。不过无论如何，结合这些小小的窍门，控制一下自己的胃口，尽量低脂肪饮食。 腹部减脂技巧 基本训练 完成心血管疾病的锻炼计划是个很好的减脂肪方法，因为它可以拉紧你的上腹肌肉。不管是跑步还是爬楼梯，关键在于进行每次的心血管锻炼中最后的3－4分钟的运动。 将整个腹部的减肥任务重点放在上腹部的30秒钟练习上，接着休息15秒。跟着重复上述练习3－4次。 这是个很好的方法可以在锻炼心脏机能的同时让你的腹部结实起来。听起来似乎是荒谬可笑的，不过相信我，在第二天早上你的小腹就会结实和有疼痛的感觉。 整个锻炼过程拉紧 另外一个使胃部边平的好方法是举起自己的身体。不管是蹲坐或者长凳练习，请记住多多留意拉紧自己的腹部肌肉。只要在整个的练习过程中保持良好的正确的姿势，都会使你的胃部结实起来的。 收腹是关键 和生活中的每件事都一样，应该时时的记住收腹。完成了一套腹部练习后，在整个系列的练习中也好保持收腹状态。 很多时候，我总看见人们不太认真的也不正确的完成一套练习，他们在每次的循环练习结束时就放松了腹部的收紧，这在整个训练计划中是个很危险的讯号，而你的目的是在每次练习后感受到腹部又结实了一些。
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肌肉的话，多做拉伸运动吧，也就是把脚尖往回勾，和芭蕾的动作相反那样 需要长期坚持才行
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每晚睡在床上做空蹬自行车的动作，很有效的
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首先要在身体脂肪含量低的基础上减，然后戒掉一切肉食，因为肌肉的主要组成部分是蛋白质，为了减掉肌肉就要限制蛋白质的来源。不过不要全戒蛋白质，可以食量用牛奶、鸡蛋等代替。  然后做小腿的小重量、多次数的肌肉练习，目的是消耗肌肉。可以用提踵（踮脚尖，把脚后跟抬起、放下）  一组做50个，每天做3到5组。  做完以后要配合纤拉小腿肌肉的运动，就是将脚尖往回勾，或者是瑜伽里面的压腿运动，也可以拉伸小腿肌肉。  都做完以后要记得用手拍拍小腿，加强小腿部分血液循环，有条件的话可以用热水泡小腿，以打倒松弛小腿肌肉的目的。注意事项：  首先，不要跑步！不要骑单车，这些方法无可避免的会使小腿肌肉更粗壮。  尽量避免穿高跟鞋，因为高跟鞋是一直踮脚尖的，使得小腿肌肉时刻都很紧张，那小腿肯定会越来越粗的。  在此说的小重量的负重,其实在这个动作中,负的重就是身体的重量，而因为人们每天都会走路，所以身体的重量对于一般人来说就算是小重量了。Constitution of the PRC (2004) December 4, 1982 Fifth National People's Congress adopted the fifth meeting of December 4, 1982 the National People's Congress promulgated Notice According to April 12, 1988 Seventh National People's Congress adopted the first meeting of &the People's Republic of amendment to the Constitution,& March 29, 1993 the Eighth National People's Congress adopted the first meeting of the &People's Republic of China amendment to the Constitution, &March 15, 1999 the Ninth National People's Congress adopted the second meeting of& the People's Republic of amendment to the Constitution &and the March 14, 2004 Tenth National People's Congress for the second meeting of through the &People's Republic of China Amendment to the Constitution& as amended Contents Preamble Chapter Master Chapter II the basic rights and obligations Chapter III national institutions Section I of the National People's Congress Section II, the President of People's Republic of China Section III of the State Council Section IV of the Central Military Commission Section V of the local People's Congress at all levels and local people's governments at all levels Section VI of the organs of self-government in ethnic autonomous areas VII People's Court and People's Procuratorate Chapter IV of the national flag, national anthem, national emblem, the capital of Preamble China is the world's oldest countries in the world. Chinese people of all ethnic groups work together to create a brilliant culture, have a glorious revolutionary tradition. After 1840, becoming China's feudal semi-colonial, semi-feudal country. The Chinese people for national independence, national liberation and democracy and freedom for the heroic struggle fought. The twentieth century, China has undergone great changes in history. 1911 Revolution led by Dr. Sun Yat-sen, abolished the feudal monarchy, the creation of the Republic of China. However, the Chinese people against imperialism and feudalism, the historical task is not yet complete. In 1949, Chairman Mao Zedong as leader of the Communist Party of China led the Chinese people of all ethnic groups, after a long and arduous armed struggle and other forms of struggle later, and finally the overthrow of imperialism, feudalism and bureaucrat-capitalism, rule, and achieved a great victory for the new-democratic revolution, the establishment of the People's Republic of China. Since then, Chinese people have the powers of the state, to become masters of their country. People's Republic of China after the establishment of the progressive realization of our society by the new democratic transition to socialism. The socialist transformation of private ownership of means of production has been completed and the system of exploitation of man by man has been eliminated, the socialist system has been established. Led by the working class, based on the alliance of workers and peasants, the people's democratic dictatorship, in essence the dictatorship of the proletariat has been consolidated and developed. Chinese people and the Chinese People's Liberation Army defeated the imperialist, hegemonic aggression, sabotage and armed provocations, and safeguard national independence and security, and enhance the national defense. Economic development has made significant achievements, independent and relatively complete industrial system of socialism has basically taken shape, and agricultural production significantly. Education, science, culture, etc. With the great cause of socialist ideological education has achieved remarkable results. The majority of people's lives have been greatly improved. The victory of China's new democratic revolution and the achievements of the socialist cause, the Communist Party of China led the Chinese people of all ethnic groups, in Marxism-Leninism, Mao Zedong Thought under the guidance of adhering to the truth, correcting errors and to overcome many difficulties and achieved. China will remain the primary stage of socialism. The fundamental task is to follow the socialist road with Chinese characteristics, to concentrate its effort on socialist modernization. Chinese people of all ethnic groups will continue under the leadership of the Chinese Communist Party, Marxism-Leninism, Mao Zedong Thought, Deng Xiaoping Theory and &Three Represents& under the guidance of adhering to the people's democratic dictatorship, adhere to the socialist road, persist in reform and opening up, constantly improve the social and the system, the development of the socialist market economy, develop socialist democracy, improve socialist legal system, self-reliance, hard work, the progressive realization of industry, agriculture, national defense and the modernization of science and technology to promote the material civilization, political civilization and spiritual civilization coordination development to build China into a prosperous, democratic and civilized socialist country. In China, the exploiting classes had been eliminated as a class, but class struggle in a certain range will be a long time. Hostile to the Chinese people and undermine China's socialist system and domestic and foreign hostile forces and hostile elements, we must fight. People's Republic of China and Taiwan is part of the sacred territory. To complete the great cause of reunification of the motherland, including Taiwan compatriots of all Chinese people, the sacred duty. The cause of socialist construction must rely on the workers, peasants and intellectuals, unite all forces that can be united. In the long-term process of revolution and construction, has been formed, led by the Communist Party of China, various democratic parties and the participation of various people's organizations, including all socialist workers, builders of the socialist cause, support for socialism and patriots supporting China's reunification patriots broadest patriotic united front, this united front will continue to consolidate and develop. Chinese People's Political Consultative are broadly representative of the united front organization, in the past played an important role in the history of the future in the country's political life, social life and activities for Friendship with Foreign Countries, in the socialist modernization drive, safeguard national unity and solidarity the struggle, it will further play an important role. CPC-led multi-party cooperation and political consultation system will be long-term existence and development. People's Republic of China is the common people of all ethnic groups to create a unified multi-ethnic country. Equality, unity and mutual assistance has been established socialist ethnic relations, and will continue to be strengthened. In the struggle to safeguard national unity, it is necessary to oppose the majority nationalism, mainly Han chauvinism, but also against the local nationalism. Countries to make every effort to promote national and common prosperity of all ethnic groups. China's achievements in revolution and construction with the support of the people of the world can not be separated from. China's future is the future of the world closer together. China adheres to an independent foreign policy, insist on mutual respect for sovereignty and territorial integrity, mutual nonaggression, mutual noninterference in internal affairs, equality and mutual benefit, peaceful coexistence and development of diplomatic relations with other countries and economic an firm in their opposition to the Empire , and hegemony, colonialism, with the unity of the peoples of the world in support of the oppressed nations and developing countries to achieve and safeguard national independence, the development of the just struggle of the national economy, to safeguard world peace and promoting human progress and efforts. The legal form of the Constitution of the Chinese people of all ethnic groups to confirm the outcome of the struggle to provide for the basic system of the country and the fundamental task is the country's basic law, and has supreme legal authority. People of all nationalities, all state organs and armed forces, all political parties and social organizations, business organizations, enterprises, must be the activities of the constitution as the fundamental norms of human dignity and responsibility to uphold the constitution to ensure that the duties of the implementation of the Constitution. Chapter Master The first is the People's Republic of China led by the working class, based on the alliance of workers and peasants, the people's democratic dictatorship of socialist state. The socialist system is the basic system of People's Republic of China. To prohibit any organization or individual to undermine the socialist system. The second People's Republic of China all power belongs to the people. The people exercise state power through the National People's Congress and Local People's Congress at all levels. People in accordance with the law, by various ways and forms, management of state affairs, manage economic and cultural undertakings, the management of social affairs. People's Republic of China the third country institutions the principle of democratic centralism. National People's Congress and Local People's Congress at various levels by the democratically elected, responsible to the people, subject to their supervision. The state administrative organs, judicial organs, the prosecution produced by the People's Congress, it is responsible, subject to its supervision. Central and local terms of the division of national institutions, following the unification of the central leadership, and give full play to local initiative, the principle of enthusiasm. Article IV of the National People's Republic of China are equal. The State protects the lawful rights of ethnic minorities and the interests of all ethnic groups to maintain and develop the equality, unity and mutual assistance relationship. The prohibition of any discrimination and oppression of the nation to prohibit the destruction of national unity and to create ethnic divisions. States, in accordance with the characteristics and needs of ethnic minorities, ethnic minority areas to help speed up economic and cultural development. Inhabited by various ethnic groups exercising regional autonomy in place, the establishment of self-government bodies, the exercise of autonomy. The autonomous areas are inalienable part of People's Republic of China. Of all nationalities have the freedom to use and develop their own spoken and written language of freedom, to preserve or reform their own customs. The implementation of the Fifth People's Republic of China law, and build a socialist country ruled by law. The socialist legal system to safeguard national unity and dignity. All legal, administrative or local rules and regulations shall contravene the Constitution. All state organs and armed forces, all political parties and social organizations, business organizations, enterprises must comply with the Constitution and the law. All in violation of the Constitution and the law must be investigated. Any organization or individual may have beyond the Constitution and the law. Sixth People's Republic of China's socialist economic system is based on the socialist public ownership of means of production, that is, collective ownership by the whole people and the working masses. Socialist public ownership supersedes the system of exploitation of man by man, and doing our best to implement, the principle of distribution according to work. Countries in the primary stage of socialism, uphold the public ownership is dominant and diverse forms of ownership of the common development of the basic economic system, adhere to distribution according to work is dominant and a variety of modes of distribution coexist system. Article VII of the state-owned economy, that is owned socialist economy, is the leading force in the national economy. The State guarantees the consolidation of state-owned economy and development. Article VIII of the implementation of the rural collective economic organizations, based on the household land contract system, the double-EC sub-operating system combination. In rural areas of production, supply and marketing, credit, consumer and other forms of cooperation in economy, the socialist economy under collective ownership by the working people. To participate in the rural collective economic organizations of the workers, have the right to the limits prescribed by law operators自留地, retention Shan, in household sideline production and raise privately owned livestock. Cities and towns in the handicraft, industrial, construction, transport, commerce, service sector industries such as various forms of cooperative economy is a socialist economy under collective ownership by the working people. National urban and rural collective economic organizations to protect the legitimate rights and interests, encouragement, guidance and assistance to the collective economic development. Article IX mineral, water, forests, mountains, grasslands, land, beaches and other natural resources are owned by the state, that by law belong to the collective of all the forests and mountains, grassland, wasteland, except the beach. The State guarantees the rational use of natural resources and protects rare animals and plants. To prohibit any organization or individual by whatever means of occupation or destruction of natural resources. Article X of the land belongs to the city state. Rural and peri-urban land, except by law belongs to all the outside countries ar homestead and自留地, retention Hill, also belong to collectives. National needs in the public interest can be in accordance with the law on expropriation of land and charge or compensation. No organization or individual may appropriate, buy, sell or in any other form of illegal transfer of land. The right to use land in accordance with the provisions of the law the transfer. All use of land for organizations and individuals must be reasonable use of land. Article XI provisions of the law within the scope of the individual economy and private economy, such as non-public ownership economy, the socialist market economy is an important component of the. The state protects the individual economy and private economy, such as non-public economy of the legitimate rights and interests. The state shall encourage, support and guide the development of non-public ownership economy, and the non-public economy of supervision and management according to law. Article XII of the socialist public property is sacred and inviolable. The state protects socialist public property. To prohibit any organization or individual by whatever means of destruction or occupation of the country and collective property. Article XIII of the citizen's legitimate private property is inviolable. State protection of citizens in accordance with the law of private property and inheritance rights. National needs in the public interest can be in accordance with the law on the implementation of the private property of citizens and the collection of compensation or expropriation. [Notes] Article XIV of the country by increasing the enthusiasm of workers and technical level, the promotion of advanced science and technology, improve the economic management system and enterprise management system, implement the responsibility system for various forms of socialism, and improve labor organizations, to achieve continuous improvement in labor productivity and economic benefits, the development of social productive forces. State practice thrift and waste. Reasonable arrangements for the national accumulation and consumption, taking into account national, collective and individual interests, in the development of production, based on the gradual improvement of people's material life and cultural life. State shall establish and improve the level of economic development with social security system. Article XV of the socialist market economy countries. Countries to strengthen economic legislation, and improve macroeconomic regulation and control. State law prohibits any organization or individual to disturb the socio-economic order. Article XVI of state-owned enterprises in the framework of the law have the right to make their own decisions. State-owned enterprises in accordance with the law, through the trade unions and other forms on behalf of the General Assembly, the implementation of democratic management. Article XVII of collective economic organizations in complying with the law under the premise of independent autonomy to carry out economic activities. Collective economic organizations practice democratic management, in accordance with the law the election and removal of management, operation and management decisions on major issues. 18th People's Republic of China permits foreign enterprises and other economic organizations or individuals in accordance with the provisions of the law People's Republic of China to invest in China, with Chinese enterprises or other economic organizations to conduct various forms of economic cooperation. In China of foreign enterprises and other foreign economic organizations, as well as Sino-foreign joint venture enterprises, the People's Republic of China must comply with the law. Their legitimate rights and interests of the protection of the law by the People's Republic of China. Article XIX of the national development of the socialist educational undertakings, to improve scientific and cultural level of people across the country. Countries a variety of schools, universal primary education, the development of secondary education, vocational education and higher education and the development of pre-school education. National development of educational facilities, illiteracy, the workers, peasants, national staff and other workers to carry out political, cultural, scientific, technical, business, education, and to encourage self-taught. The state encourages the collective economic organizations, business organizations, state enterprises and other social forces are organized in accordance with the law education. Countries to promote a national Putonghua. 第二十条national development cause of the natural and social sciences, the popularization of scientific and technical knowledge, the results of scientific research and technological incentives for inventions. Article XXI national development of medical and health services, promotes modern medicine and traditional Chinese medicine, encourage and support the rural collective economic organizations, state enterprises and streets Organization organized a variety of medical and health facilities to the masses to carry out health activities to protect people's health . Developing sports in the country to carry out mass sports activities, and enhance the people's physique. Article twenty-second national development serving the people and socialism the cause of literature and art, news television, publishing and distribution utilities, libraries and other cultural centers, museums and cultural undertakings, to carry out mass cultural activities. The state protects sites, valuable cultural relics and other important historical and cultural heritage. Twenty-third article for the socialist train professionals in a variety of services, expanding the ranks of intellectuals, to create conditions to give full play to their socialist modernization construction. Article twenty-fourth through the ideal of universal education, moral education, culture, discipline and legal education in different areas in urban and rural masses in the formulation and implementation of the various codes, conventions, strengthening the construction of socialist spiritual civilization. Countries to promote love of the motherland, the people, labor, science, and the civic virtues of the people in patriotism, collectivism, internationalism and communism, dialectical materialism and historical materialism to the education, opposition to capitalism and feudalism and other decadent ideas. Twenty-fifth state to implement family planning, population growth with economic and social development plans of the country. Twenty-sixth state to protect and improve the living environment and ecological environment, prevent and control pollution and other public hazards. National organizations and to encourage afforestation, forest protection. Article twenty-seventh of all state organs to implement the principle of streamlining the implementation of the work of accountability, the implementation of staff training and appraisal system, and continuously improve the quality and efficiency, against the bureaucracy. All state organs and state staff must rely on the support of the people to keep in close contact with people, listen to people's views and suggestions, accept their supervision, and strive to serve the people. [Notes] Twenty-eighth state to maintain social order, the suppression of acts of treason and other crimes of endangering national security activities, the sanctions against the social order and undermine the socialist economy and other criminal activities, and punishes criminals and transformation. 29th People's Republic of China belongs to the people of the armed forces. Its mission is to consolidate national defense, resist aggression, defend the motherland, and defend the people's peaceful labor, participate in national construction and strive to serve the people. Countries to strengthen the revolutionary armed forces, modernization and regularization of the building, and enhance the national defense forces. 30th article of the administrative region of People's Republic of China is as follows: (A) The country is divided into provinces, autonomous region (B) Provinces and autonomous regions are divided into autonomous prefectures, counties, autonomous (C) Counties and autonomous counties are divided into townships, nationality townships and towns. Municipalities and large cities are divided into districts and counties. Autonomous prefectures are divided into counties, autonomous counties and cities. Autonomous regions, autonomous prefectures and autonomous counties are national autonomous areas. 第三十一条countries, if necessary, may establish special administrative regions. In special administrative regions shall be in accordance with the specific circumstances of the system by the National People's Congress in the law. 32nd People's Republic of China to protect foreigners in China's legitimate rights and interests of foreigners in China People's Republic of China must comply with the law. People's Republic of China for political reasons for requesting asylum to foreigners, could be given by the right of asylum. Chapter II the basic rights and obligations Article thirty-third who are People's Republic of China People's Republic of China nationality are citizens. People's Republic of China citizens are equal before the law. The state respects and safeguards human rights. Any citizens constitutional rights and the law, at the same time to fulfill the constitutional and legal obligations. 34th People's Republic of China of at least 18 years old citizens, regardless of their nationality, race, sex, occupation, family background, religious belief, education, property status, length of residence, have the right to vote and t but in accordance with the law be deprived of political rights, other than. 35th People's Republic of China citizens have freedom of speech, press, of assembly, of association, of procession and of demonstration. Citizens of the 36th People's Republic of China freedom of religious belief. Any state organ, public organization or individual shall not be mandatory citizens do not believe in religion or religion, may discriminate against religious citizens and non-religious citizens. The state protects normal religious activities. No one may make use of religion to disrupt public order, impair the health of citizens, impede the activities of the national education system. Religious bodies and religious affairs are not subject to foreign domination. 37th People's Republic of China citizens are not infringed upon personal freedom. Any citizen or approved by the People's Procuratorate or the people's court decision decided by the public security organ, free from arrest. Prohibition of unlawful detention and unlawful deprivation or other means to restrict the personal freedom of citizens, the prohibition of unlawful search of the body of citizens. 38th People's Republic of China citizens are not violated human dignity. By any means is prohibited citizens Insult, libel, false framing. 39th People's Republic of China citizens are not violated residential. The prohibition of illegal searches or illegal intrusion into residential citizens. 40th People's Republic of China citizens freedom and privacy of correspondence are protected by law. In addition to national security or the need for the investigation of crimes by the public security organs or the prosecution procedures in accordance with the law to carry out checks on the communication, no organization or individual for any reason shall not infringe on civil freedom and privacy of correspondence. Citizens of the PRC第四十一条any state organ or functionary staff have the right to criticize
for any state organ or functionary of the law staff misconduct to the relevant state organs complaints, charges or exposures of the rights, but fabrication or distortion of facts for the frame-up frame-up. For citizens complaints, charges or exposures, the state organ concerned must investigate the facts to deal with. No one may suppress and combat the retaliation. As the state organ or functionary for violation of civil rights officers who have suffered losses, in accordance with the law right to compensation. 42nd People's Republic of China citizens of the rights and obligations of labor. Countries through various means, to create conditions for employment, strengthen labor protection, the improvement of labor conditions, and in the development of production, based on the improvement of labor remuneration and benefits. Labor is the ability to work all the glorious duty of the citizens. State-owned enterprises and urban and rural collective economic organizations of the workers should be the masters of the country's attitude towards their work. The state promotes socialist labor emulation, and commends and rewards model and advanced workers. The state encourages citizens to engage in voluntary labor. National pre-employment of citizens of the necessary labor and employment training. 43rd People's Republic of China the worker has the right to rest. National development workers to rest and recuperation facilities, the provisions of workers working hours and leave system. 44th State enterprise in accordance with the law the cause of the trade union organizations, and state organs of the retirement system staff. The lives of retirees by the State and the protection of society. 45th People's Republic of China citizens in the elderly, ill or disabled, the state and society from the right to material assistance. National development for the enjoyment of these rights by citizens in need of social insurance, social relief and medical and health undertakings. National and social security disabled soldier's life, pension families of the martyrs and give preferential treatment to families of military personnel. Arrangements for national and community to help blind, deaf-mute and other citizens with disabilities work, life and education. Citizens of the 46th People's Republic of China has the right to education and obligations. Train children and young people, in the moral, intellectual and physical development. Citizens of the 47th People's Republic of China to conduct scientific research, literary and artistic creation and other cultural activities. Countries engaged in education, science, technology, literature, art and other cultural undertakings of the citizens of the creative work is good for the people, to give encouragement and help. People's Republic of China in the 48th women's political, economic, cultural, social and family life to enjoy all aspects of equal rights with men. The state protects the rights and interests of women, men and women equal pay for equal work, training and selecting women cadres. Forty-ninth article of marriage, family, mother and child are protected by the state. Both spouses have the obligation to practice family planning. Parents of minor children to raise and educate the obligations of adult children have the obligation to support and assist parents. Prohibits the destruction of freedom of marriage, the prohibition of abuse of the elderly, women and children. 50th Chinese People's Republic of China to protect the legitimate rights and interests of returned overseas Chinese and their relatives to protect the legitimate rights and interests. 第五十一条People's Republic of China citizens in the exercise of freedom and rights, must not harm national, social, collective interests of citizens and other legal freedoms and rights. Citizens of the 52nd People's Republic of China to safeguard national unity and national unity of the country's obligations. 53rd People's Republic of China citizens must abide by the Constitution and the law, keep state secrets, the Prevention of Cruelty to public property, compliance with labor discipline and compliance with public order, respect social ethics. Citizens of the 54th People's Republic of China to safeguard the motherland's security, honor and interests of the obligations, not to harm the security of the motherland, the honor and interest. Article 55th to defend the motherland, resisting aggression, People's Republic of China in each of the sacred duty of a citizen. Military service in accordance with the law and participate in the People's Republic of militias is the glorious duty of citizens. 56th People's Republic of China citizens have the obligation to pay taxes in accordance with the law. Chapter III national institutions Section I of the National People's Congress People's Republic of China 57th National People's Congress is the highest organ of state power. It is the permanent organ of the National People's Congress Standing Committee. Article 58th National People's Congress and National People's Congress Standing Committee exercise the legislative power of the state. 59th National People's Congres be the provinces, autonomous regions, municipalities and special administrative regions and the composition of the elected representatives of the armed forces. The minority should have appropriate representation. National People's Congress election by the National People's Congress Standing Committee chair. National People's Congress and the selection method places by law. 60th National People's Congres be a term of five years. National People's Congress two months before expiry of the term, the National People's Congress Standing Committee must complete the next National People's Congress elections. If elections can not be encountered in exceptional circumstances, by the National People's Congress Standing Committee to all members of more than two-thirds majority, the election could be postponed, the extension of the National People's Congress this term. In exceptional circumstances after the end of the year must be completed the next National People's Congress elections. 第六十一条the National People's Congress session held once a year, by the National People's Congress Standing Committee to convene. If the National People's Congress Standing Committee deems it necessary, or more than one-fifth of the National People's Congress proposed to convene the interim meeting of the National People's Congress. National People's Congress meetings were held, the election of officers, chaired the meeting. Sixty-second article the National People's Congress exercises the following powers and functions: (A) to am (B) to supervise the enforcement of the C (C) the formulation and revision of criminal, civil, national institutions
(D) Election of People's Republic of China Chairman, Vice-C (E) According to the nomination of the President of People's Republic of Chin