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深蹲101

毛驴哥🔒🔒🔒🔒 2018-06-08 17:13:09

深蹲(squat)是最经典的健身动作，它能同时锻炼到全身多组大肌肉群。不借助哑铃的自重深蹲和加哑铃的深蹲有何不同？想减肥，是应该做高频次的自重深蹲，还是低重复频次大重量深蹲？每天做100次自重深蹲是否能减肥？这篇文章在解答这三个问题的同时，教你涉及到的英语表达。

深蹲能锻炼到不同肌肉群

Why Squats?为什么做深蹲？

The squat is just one of countless exercises that you can perform for weight loss, but it offers several advantages.

深蹲是无数种帮助减重的锻炼中的一种，不过它的好处非常多。

First, the squat is a body-weight exercise, meaning it requires no equipment. Thus, you can conveniently perform the squat virtually anywhere so you have no excuses for missing a workout day.

首先，这是一项自重锻炼，意思是它不需要借助器材。因此你可以在任何地方进行这项锻炼，所以你不会有借口错过。

Additionally, the squat is a compound exercise, meaning it works multiple muscle groups.

然后，这是一项复合运动，也就是说深蹲同时能够锻炼不同的肌肉群。

Compound exercises can be particularly effective for weight loss because the use of multiple, rather than just one, muscle group results in increased calorie burning.

复合运动对于减重尤其有效，因为用到多组肌肉比运用单一的肌肉能燃烧更多热量。

body-weight exercise自重锻炼

compound exercise复合锻炼

multiple muscle groups不同肌肉群

High-Repetition Benefits 多组重复的好处

Performing large numbers of any exercise can be helpful because generally, the more work you perform the more calories you'll burn.

任何多组重复的锻炼都十分有益，因为通常来说，持续运动越久能燃烧越多的卡路里。

In this way, performing 100 repetitions is preferable to 50 repetitions in terms of calorie burning.

这样来说，单就燃烧热量而言，做100次深蹲要比做50次更好。

Research published in the December 2009 issue of "Diabetes Care" indicates that workouts featuring higher repetitions with lower resistance -- such as body-weight squats -- burned more calories than workouts featuring heavier weights and fewer repetitions.

2009年12月《糖尿病护理》期刊发布的一项研究显示了进行低阻力、多次重复的健身训练——如自重深蹲——比大重量低重复频率的锻炼能燃烧更多热量。

higher repetitions with lower resistance 高重复频次，低阻力

indicate（研究、调查等）显示，表明

Squats for losing weight 利用深蹲来减重

Outside of the calories burned during workouts, though, a 100-squats-per-day workout plan would not be ideal for weight loss.

然而，除了锻炼期间能够燃烧卡路里之外，每天做100个自重深蹲的锻炼计划对于减肥并不理想。

The same study indicating that high-repetition, low-resistance exercise burned more calories during workouts found that low-repetition, high-resistance workouts resulted in a raised metabolism for days afterward.

同样的研究表明，高重复低阻力运动在锻炼期间燃烧更多的卡路里，但是低重复高阻力锻炼会导致几天后新陈代谢率增加。

In other words, lifting heavy weights will help you burn more calories for several days after each workout, while lifting lighter weights will not.

换句话说，在每次锻炼后，举大重量的哑铃深蹲可以帮助你在几天内燃烧更多的卡路里，而轻重量则不会。

Additionally, lower numbers of repetitions help build muscle rather than increase muscular endurance.

此外，较少的重复次数有助于增强肌肉，而不是增加肌肉耐力。

Adding muscle is important because muscle tissue also boosts your metabolism.

增加肌肉非常重要，因为肌肉组织也可以促进新陈代谢。

According to Kyle Dobbs, personal training manager at the Wright Fit gym in New York City, if you want to lose weight:You need high volume to amp the muscle-building, fat-burning effect. Once or twice a week, perform six sets of five reps of a loaded squat (goblet or back) at 50 to 60 percent of max weight.

纽约WRIGHT健身中心的私教经理Kyle Dobbs说，如果你想要减肥，你需要利用大重量来增加肌肉，产生热量燃烧的效果。每周1到2次，用50%-60%最大重量哑铃进行深蹲（最大肌力RM，即可以举起的重复次数最少的最大重量），每组重复5次，做6组。