什么运动可以瘦肚子很多人对这个问题比较感兴趣，下面让我们一起来看浠涔杩ㄦ瀹规﹁瀛，希望可以帮助到你。
浠?涔?杩??ㄦ??瀹规???﹁??瀛?
????寰?澶?mm浠??芥?虫?ユ??椹??茬嚎锛??ф?????扮????ｄ?濡?浣????界?﹁??瀛?锛?缁??洪┈?茬嚎??涓??㈡??涓哄ぇ瀹舵?寸??浜?9涓???????蹇????﹁??瀛????ㄤ?????浠ヤ?9濂??﹁?瑰????杩????15-20娆′负涓?缁?锛?姣?涓??ㄤ???3缁?锛?涓??翠???0绉???杩?缁??ㄤ?涓昏?杩??ㄨ?归?ㄥ????锛?璁╀?杞绘?剧?╂??娓告吵??!
?????﹁?硅???锛????垮????疯??/strong>
???????ㄧ??浼藉???锛?灏?涓?韬???捣涓??伴?㈡??45搴﹁?锛????ㄧ揣璐村??????跺?????垮?????灏介????杩??稿??锛????朵?韬????????????杩??ㄣ??
?????﹁?硅???锛??磋?胯Е瓒冲?疯??/strong>
????骞宠汉?ㄧ??浼藉???锛?灏????挎??捣涓??伴?㈡??90搴︼??╃?ㄨ?归?ㄥ????浣夸?韬?????涓?杩???????跺??????涓????瑙︽?歌??灏???
?????﹁?硅???锛?骞虫?挎????
????淇??у?ㄧ??浼藉???锛???????寮?涓??╁??瀹斤??茶??????韬??锛????夸几?达?????绋?绋???寮???灏????般??娉ㄦ??锛?瑕?濮?缁?淇???韬???ㄥ??涓??＄?寸嚎涓?锛?澶撮?ㄨ???舵?虹?淬??姝ゅ?ㄤ?淇???20绉???
?????﹁?硅???锛?淇?缃???浆浣?
???????ㄧ??浼藉???锛?涓?韬???伴?㈡??45搴﹁?锛????跨?寰????锛?????浜ゅ??????伴????归?ㄥ????锛?????甯﹀?ㄨ韩浣???宸﹀?宠浆浣?杩??ㄣ??
?????﹁?硅???锛???韫?┖涓????杞?/strong>
????骞宠汉?ㄧ??浼藉???锛????挎?????????╃?ㄨ?归?ㄥ????灏?涓???韬???捣???????卞ご锛????垮??韪╄???杞︾??'?ㄤ???娉ㄦ??锛??ㄨ??ㄨ?绋?涓???剁揣?归?ㄣ??
?????﹁?硅???锛?淇??т袱澶磋捣
????淇??у?ㄧ??浼藉???锛??????茶?????抽???涓??伴?㈠钩琛?锛????垮????浼哥?达??跺???归?ㄥ????锛?浣夸?韬?????垮???舵????伴?€??
?????﹁?硅???锛?V瀛?????
???????ㄧ??浼藉???锛?浣夸???韬???伴?㈡??45搴︼????ㄧ揣璐村?伴??????垮苟?㈠?????捣锛?浣胯韩浣???涓?涓?瀛?褰?????跺????浠?韬??涓や晶????浼哥?达?淇???15-20绉???
?????﹁?硅???锛?渚ц韩?疯??/strong>
????骞宠汉?ㄧ??浼藉???锛?宸︽????韬??宸︿晶浼哥?达??虫???朵?澶撮?ㄥ?充晶锛????跺?宠?垮??????????帮?宸﹁?垮????跺?ㄥ?宠??涓????╃?ㄨ?归?ㄧ??????锛????韬???宸︿??规??捣???ㄤ?瀹?????锛??㈠?︿?渚х户缁???
?????﹁?硅???锛??惰???疯??/strong>
????骞宠汉?ㄧ??浼藉???锛????垮???锛?????浼哥?存?????朵?澶ц?匡??归?ㄥ????锛?浣夸?韬?????涓?杩???????跺????浠??夸?????浼稿?瑙︽?歌??????
????????缁?涔????芥?ユ??灏???椹???氦缁???灏????板??璇变汉??椹??茬嚎?︺??姣??ㄥ????缁?涔?5-6澶╋?灏????般??椹??茬嚎锛?杩???绾ょ???澶ч?胯?匡?灏辩?缁??芥?????????娌瑰??
浠?涔??ㄤ???灏???瀛?????????濂?/h1> ???ョ?棣?椤?/a>?ㄦ??span class="new-icon">璁よ??ㄦ??/a>瑙?棰?浣???甯?府??/a>璁よ??㈤????浼?浜?img class="triangle_icon" src="https://iknow-zhidao.bdimg.com/static/common-new/widget/menu/img/triangle.47e7008.svg" alt="">浼?涓?濯?浣??垮??朵?缁?缁?????娉?寰????虹?棰??????惧害?ラ??> ????绫?/nav>浠?涔??ㄤ???灏???瀛?????????濂?/span>
浠?涔??ㄤ???灏???瀛?????????濂?/p>
浠?涔??ㄤ???灏???瀛?????????濂斤?灏????╂??ぇ瀹舵??瀹虫????瑙???锛?杩??风┛琛ｆ??????剧????锛??变?娲诲?ㄩ??澶??锛?????涓?涓?娉ㄦ???у?堕ギ椋?锛??ｄ?灏变?瀵艰?磋??瀛?涓???绉??澶???璧???锛?涓????瑙ｄ?涔??ㄤ???灏???瀛?????????濂藉???稿?宠?????
浠?涔??ㄤ???灏???瀛?????????濂?
?ㄤ复搴?涓???灏???瀛???杩??ㄦ?规???寰?澶?锛?澶ц?存??浠ヤ???涓??归???
1??璺崇怀杩????骞虫?跺?ㄥ?涓???互杩?琛?璺崇怀锛??绘????ソ????瑙?寰???璺崇怀涔????瀵逛???灏???瀛???寰?濂界??甯??╋?骞朵?璺崇怀???绉???姘ц?????藉?璋???浜轰???????娉?绯荤?锛?浠???璁╄???????у??村揩锛?瀵逛?灏???瀛??????ユ??????甯告???俱??
2????互???╂?㈣?杩?????㈣???互璁╄????寰??版?炬?撅?骞朵?涔??藉??ㄤ?娈垫?堕?村??璁╀??????????告?躲?????э?杈惧?颁?涓??﹁韩??????锛?灏???瀛?涔?浼?璺????︿??汇??
3??杩?琛?涓?浜??稿?崇???朵?浣??查?荤?硷?姣?濡???浼芥????娓告吵锛?娓告吵???濂界????灏???瀛?杩????骞朵?姣?澶╂父娉?0????宸﹀?冲??互娑???1100KJ??????锛?????甯稿ソ??涓?绉????┿??
1???疯?癸????规????????瀛?璧????????????规?涔?涓?锛?浣????变?涓?浜?姝ょ被杩??ㄧ???惧害姣?杈?澶э?寮哄害涔?姣?杈?楂?锛???姝ゆ??寰?澶??ヨ????涓???互?挎??????锛?姣?澶╁??涔?姣?杈?楹荤?︼?杩??峰氨??甯稿?????????搴????疯?规????甯哥??????????﹁??瀛?杩??ㄤ?涓?锛?寤鸿?姣?澶╁????50涓??疯?癸?涔???涔?涔?灏卞??互???????荤?煎?拌?归?ㄧ????????
2??浼稿?渚ц?拌????棣?????绔?绔???濮垮?匡??跺????杩?琛?浼稿?渚ц?拌????姝よ??ㄤ?????甯哥?????锛???瑕?????澶у???????ㄨ?琛?杩?椤硅??ㄦ?讹???濂芥?????????帮??跺???伴?ㄥ乏?虫?????涓?浠??借??伴?ㄦ?村?????垫椿锛????朵???互?ㄧ?ㄥ?拌?归?ㄧ??????锛??㈡?㈠?板氨浼???互璁╅?荤?艰????灏??瑰??寰?骞冲?︼??ㄦ?????澶у?锛?杩?椤硅??ㄧ??瑕??瑰氨???淇???涓??㈢???寸?绋冲???
3??韬哄?у???规??锛??镐俊寰?澶?浜洪?借?寰????规??澶??浜?澶???浜?锛?杩??剁?澶у??ㄨ??涓?绉?韬哄?у???规??锛?杩?涓?绯诲?????ㄤ??芥???ㄥ?涓?韬虹?????跺??瀹?????锛??规???甯哥??绠???锛????朵?姣?杈?瀹规??璁╀汉????锛???涓?杩?绉??规?瀵逛??哄??娌℃??澶?ぇ?????讹?浠板?у???规????寮哄害??涓??瀵逛???绫讳汉缇ら?芥?杈???濂姐??
????瀛????????ㄤ??????锛?浠ヤ?涓哄ぇ瀹舵?ㄨ??浜?涓?绉???互????瀛????????ㄤ?锛?杩?浜?杩??ㄩ??瑕??挎?堕?村????????互杈惧?扮???崇??????????瑕?????澶у???????ュ?ㄨ??ㄦ???达?涓?澶╂??楸间袱澶╂??缃?锛?涓?瀹?浼?褰卞???板???ョ??????锛????充?瀵艰?村???ュけ璐ワ???姝や?瀹?????涓??汇??
浠?涔??ㄤ???灏???瀛?????????濂?
浠板?т妇??/strong>
韬轰??版?挎??搴??夸?锛????夸几?达?骞舵???杩??ㄨ?拌?归?ㄥ????灏藉???芥?????挎??捣锛??存???澶撮《锛?浣胯?拌???????ㄧ?寮?搴??垮??涓??虹?达??跺??杞昏交?版?句?璺??版?夸???绫冲?锛?渚?姝ゅ??澶?杩?琛???
浠板?ц捣??
涓ゆ?????澶撮???韬??浼哥?存??灞???锛?杩?缁?????璧枫??韬轰????ㄤ?锛???澶?杩?琛???
浠板?у?浣?
杩??ㄨ?拌?归?ㄥ??????涓?涓捐?匡????跺????????骞充几灞?浣?锛?浣垮????涓????垮?ㄥ?浣?杩?绋?涓??哥?锛?杩?缁??琛???娆°??
杞???????杩???/strong>
韬???炬?撅??寸?锛?涓よ?垮??寮?涓??╁??瀹斤?涓よ??????骞充妇锛?浠?宸﹁?冲?筹???浠??宠?冲乏?瑰??????锛?宸﹀?充氦?垮????30娆?姣?????????????涓??????跺?告?锛?杞??冲??涓??????跺?兼?锛????板?煎?歌???锛??ㄤ?涓?瀹?杩?蹇????搴﹂??涓????????涓???锛?????よ?归?ㄨ??????
濂虫?ц?归?ㄥ???ユ??
浜鸿????瑕??达???????绔?绔?????????剁缉???归???????澶х害50绉?锛??跺???炬?撅?姣?娆″??20????锛???姝よ??ㄦ?讹??煎?镐???姝ｅ父锛?涓?????姝㈠?煎?革?姣?澶╅??澶?澶?娆★?瀹?浼??跺?拌?濂芥??????
渚?娆￠?????/strong>
灏?涓ゆ?¤?夸几?寸?绔?(褰??朵?涔???互?????朵?澧?澹?????瀛??般??绐??颁??????ㄥ?涓????版?涓?绛????????????版?硅?琛?)灏介??淇???涓?浣?涓??????涓?????涔?瑕?灏藉???芥淮涓???苟璐磋?革?涓ゅ??????互?变?涓??匡?杩?缁?????50娆″氨澶у????????
瀹?蹇???涓???
???颁?涓???互???辫???瑙?搴︾???垮?充?锛??ョ??灏??垮?宠????板???伴?㈠舰??45??瑙?搴︺????涓?韬猴?璁板?澶撮?ㄨ?寰??版?跨???瑰?????伙?涓ゅ????瑕??句??垮?崇??????????涓ゅ?????㈢?㈡?夸?涓?涓??蹇???锛?骞跺?瀹??惧?ㄨ?稿?ｇ??涓??广??褰?浣?涓???韬??ㄤ????讹?灏?????涓??存?????跺??灏?????浣?锛??ョ?????版???????ㄤ?锛???澶?璇ュ?ㄤ?12??5娆″氨??互浜???
??濮挎?惰??/strong>
棣???瑕????ㄤ?寮??垮?虫????妞?瀛???杈圭???灏?涓ゅ?????惧?拌???ㄧ??涓や晶锛?绱х揣?版?????垮?崇??杈圭?锛?灏?????寮??诧??跺???㈡?㈠?板??块?ㄥ??浣????搁?ㄦ???伙?涓?姝ゅ???惰韩浣???涓????ㄥ????撅?璁╀?
???搁?ㄩ??杩?杩?浣????块?ㄣ???ョ??灏?涓ゆ?¤?夸几?达?韬???ㄨ??跺??涔?瑕?寰???浠帮?????璺?瑕?绂诲?伴?㈢害12??绫冲乏?崇??浣?缃???灏?璇ュ?ㄤ???澶?12娆″氨??互浜???
渚у??寮???/strong>
宸﹀?虫???????ｄ袱涓?交??绾х?????? 锛????ㄨ?寰?瑕?绋?寰??板集?蹭?涓?锛??跺????瀹?浠?妇?板ご椤剁??涓??广?????ㄨ?淇????虹?达??跺??韬??瑕??㈡?㈠?板敖???藉?板???充晶寮??层??淇???杩?涓??ㄤ????伙??跺?????版???????ㄤ?锛??ョ??韬??瑕?灏介???板?宸︿晶寮??层??宸﹀?充袱杈瑰??????澶?6??0娆″氨??互浜???
?瑰?杩???/strong>
?ㄨ?瑰?杩??ㄦ?ラ?婚??浣???娣卞????归?ㄨ????锛?骞宠汉?ㄥ腑瀛?涓?锛???????涓?浼哥?村??浜??稿??锛?寮??茶???ㄤ互??捣涓???韬?????讹???捣??????杩??讹?灏?韬????骞宠 ?圭疆浜??????????寮??诧????讹?灏??夸??伴?㈠钩琛?锛??㈡?㈠??浣????裤??杩?灏辨????村??ㄤ?浜???濡?姝ら??澶?5娆★?姣?娆″?????0-60绉???
浠?涔??ㄤ???灏???瀛???'??????濂?
灏??硅??浠?涔?????
1??浠ｈ阿???㈠??寸???归?ㄩ?胯???
?归?ㄩ?胯???璺?浠ｈ阿??浣??跺?崇郴??锛?杩?浜?25宀?锛?韬?????伴??浠ｈ阿浼?寮?濮?涓???锛?濡???浣?杩????????浜?澶??ㄧ??灏?锛??ｄ??挎??涓??ュ氨瀹规???ㄨ?归?ㄥ??绉??????
搴?瀵规?规?锛???楂??伴??浠ｈ阿??涓???瑕??讳?瑙ｄ?涔????伴??浠ｈ阿锛?浣?????瑕?浜?瑙ｏ??伴??浠ｈ阿???浣???杩??荤??椋??╄浆??涓鸿?介??娑?????涓?涓??绋?锛??伴??浠ｈ阿蹇????????????搴︿?灏卞揩锛???姝ゅ钩?跺??互澶???涓?浜?杩??ㄦ?ユ??楂??伴??浠ｈ阿????澶???涓?浜????????借川??椋??┿??
2?????????戒???
?挎??涔??????????涓???锛??变?缂轰?杩??ㄤ??挎??淇???涓??风??濮垮?匡?浼?瀹规??瀵艰?磋?归?ㄨ?娴?????搴﹀??????????????ㄤ?????锛?????????涓?????渚跨?绛????讹???渚跨??版?版?????ョ??澶у?锛?涔???コ?х??澶ф??锛?澶?浣???姣?绱??ㄨ???????????堕?磋??匡?浼?寮?璧峰??硅??姘?锛?浠????????歌捣??
搴?瀵规?规?锛????????戒??????ㄦ?ュ父????娲讳腑瑗胯???寰?敞??灏卞??互?瑰??杩?绉??跺?碉?杩?绫荤??浜哄??互缁?甯告???╄?归???????澶???涓?浜????电??椋??╋?涓?浠?濡?姝よ???互??褰???澧???涓?浜?杩??ㄣ??
3???卞???堕?????瀵艰?磋?归?ㄩ?胯???
寰?澶?濂崇??瀵逛??????藉????憋?灏ゅ?跺??娆㈣竟???佃?杈瑰??涓?浜??堕?锛?杩?浜??堕??烘???芥???浜?楂?纰虫按?????╁????????椋??╋??藉??磋韩浣????????????烘???芥??锛???互璇村???堕?灏辩?浜????介??锛?杩?浜???杩??荤???堕?浜х?????介??涓??︽???涓???灏变???绉??ㄤ???褰㈡??璧???锛????归?ㄥ??????瀹规????绉???????ㄤ?锛???姝ら?挎??涓??诲氨浼?瀵艰?磋?归?ㄦ?娓???宕?璧枫??
搴?瀵规?规?锛?瀵逛???娆㈠????濡瑰??ヨ?锛?????瑕???涓??瑰氨?????堕ギ椋?锛???澶????涔?浼?琚???娓???澶э?瀵艰?翠??归?ㄧ??猴??㈡?㈢????灏?椋?娆茶??灏变??㈡?㈢????灏?锛???瀛?涔?浼??㈡?㈢????骞筹?杩?涓??跺????互??褰???澧???涓?浜?杩??ㄣ??
????瀛???杩??ㄦ?规?
????瀛???杩??ㄦ?规?
????????瀛???杩??ㄦ?规?锛??х??杩??ㄥ??涓?瀹?瑕?????瓒崇????韩杩???????ヨ??ㄨ????杈?楂?寮哄害??锛?杩??ㄧ???跺??涓?瀹?瑕???????繁??韬???跺?碉?杩?椤硅??ㄥ?韬??绱?璐ㄧ??瑕?姹????杈?楂???锛?浠ヤ???浜?????瀛???杩??ㄦ?规???浠?涔?濂藉???
????????瀛???`杩??ㄦ?规?1
????1???﹁??瀛?璧颁负涓?璁?/strong>
?????惧??洪?ㄥ氨涓??虹?杞︾??涔????30????????璺??缁?缁??逛负姝ヨ???杩?涓??规????抽?????灞?浣??煎?哥?捐蛋锛??ㄥ??缂╁??癸???寮?濮????藉???藉????10绉?锛?澶?娆＄?涔???灏辫?藉????杈??挎?堕?达?涓?涓???灏卞??互???捐?????
????2??璺崇怀璺虫????瀛?
?????ㄤ???璋???涓?涓?璺宠??ㄤ??戒护?归?ㄨ????????浼稿?锛?姣?澶╁????5????锛?灏??硅????绘??韪???
????3???瑰??煎?哥缉绱ц????/strong>
?????冲???ョ??浜哄?璇ュ?璇??瑰??煎?告????舵?规?寰?绠??????告??讹?????定璧??兼??讹?????缉绱с??
????4??褰?浼??????捐????
???????炬?鸿?告?惰?圭??瑕?姹?浠ゅ井?哥??灏??规??????褰??姣?澶╁????15?????????惧Э?匡?涓?浣??借??炬????灏??规?澶憋?杩???互璁╀???濮挎???存?烘??锛?
????5??褰???涓?杈ｅ?
??????涓????ㄤ?寮鸿?楂??ㄧ?????????姝ゅ?浜??拌?归?ㄧ???荤?兼??瓒?寮哄????锛?????涓?涓??????昏烦涓ゆ???涓???锛??㈡?????灏????╁氨????缁?瀹???绾挎?′???
????????瀛???杩??ㄦ?规?2
???????归?ㄧ????釜濮垮??/strong>
????1??骞虫?跨?佃??????
????璺??韬??伴???锛?????寮?????涔???搴︼?????璺?????????＄揣?冲ご锛??冲?寰?涓?锛?涓よ???磋?澶ф?涓??╁??瀹姐??涓よ?垮????锛??????挎???帮????挎?虹?达?涓よ?块?寸?寰???璺?锛??伴?ㄤ几?淬??缁存????绉板?告?锛?????涓???涓???绉???
????2???诲北璺?40绉?
?????诲北璺?锛?????瑕???浠拌韩??濮挎??锛??????宠????寰??????韬??锛?涓?韬??剧?ㄦ?村揩????浜ゆ?挎????锛????宠??寰?涔虫?挎?ㄨ???
????3???疯??/strong>
????浠板?э?涓?棰?缂╃揣??????寮???锛??????＄揣?冲ご锛??冲?????涓?棰???涓よ?垮?寮?涓??╁??瀹斤????宠??寮???锛?????璺?纰板?般??涓?????绂诲?帮?涓??????ヨ?璺??€??杩??ㄨ?拌?瑰????锛??靛?甯︿???韬?集??锛?瑙?寰??伴?ㄨ???????ゅ???????????惧????锛???褰???tep2锛?????涓?????濮垮?裤??涓?缁?15娆★?涓??辫?缁?3缁???
????4??浠板?т氦?垮???20娆?/strong>
????浠板?т氦?垮???锛???????话?уЭ??锛?涓ゆ??缃??????锛??╄??绂诲?帮??归?ㄨ创?般?????跨?ュ井浼稿?虹??帮?灞??℃???璺??€?????挎??澶у?宸﹀?充氦?挎?????寰?涓????ㄦ?惰?夸?蹇?纰板?般???ㄩ?ㄨ?硅??缂╃揣锛???缁风揣????
????5??渚ц?板钩?跨?佃??????
???????块?????渚х?★??宠??寮???锛?????涓?璺??㈢??达?????韬???????块???㈡?虹?达?韬????涓??″钩琛?绾裤??宸﹁?╂?虹?达?????澶╀????煎????瑙?宸﹁?╂?逛???缁存????绉板?告?锛?????涓???绉????㈠?︿?杈瑰?灞???
????6??????????10娆?/strong>
????????????锛???浠拌韩濮挎??锛?涓ゆ??涓??╁??瀹芥????韬??锛????????宠????寰??锛?杩??跺??瑕????????块??????硅??浣垮??浼稿?哄??★??﹀????垮???宠??婊?璺????虫??楂?澶??????瑰??澶?????
????7??浠板?ф?茶??浜ゆ?垮???20娆?/strong>
????浠板?ф?茶??浜ゆ?垮???锛?????瑕???浠板?х??濮挎??锛?涓?韬?揣璐磋矾????????剧疆韬??涓よ竟锛??稿??剁揣?????挎?茶??浼稿?猴??冲ぇ?挎?归?ㄤ?璺??㈢??达?灏??胯??涓?璺??㈠钩琛??€?????夸氦?垮?涓????ㄨ?宠????璺??瑰?帮?澶т??胯????????ㄥ?ㄨ?绋?涓?淮???茶????
????8??淇?缃???浆浣?
????浠板?э?涓?????绂诲?帮?????寮???锛?浣??疯?瑰Э?????????????告?ｏ??宠???虹?淬??杩??ㄨ?硅???介??锛?涓?涓???杞????????宠??涓?涓????ㄤ负涓?娆★?涓?缁?15娆★?涓??辫?缁?3缁???