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　　很多人平時(shí)都有健身的習(xí)慣，有些人健身一段時(shí)間后體重沒(méi)減反而增加了，健身到底會(huì)不會(huì)增肥呢?</p><h2>　　健身能增肥嗎?</h2><p> 　　從科學(xué)的角度來(lái)說(shuō)，健身增肥對(duì)部分人群是有效的。因?yàn)檫m度的健身，除了能夠刺激腸胃蠕動(dòng)之外，還可以刺激肌肉的生長(zhǎng)。但是在實(shí)際操作中，健身增肥是比較復(fù)雜的，大家都知道健身圈流行一句話：七分吃、三分練，也就是說(shuō)健身增肥想要成功，2個(gè)方面都要做好，而且飲食相對(duì)更加重要一些。</p><h2>　　健身增肥的科學(xué)基礎(chǔ)</h2><p> 　　健身增肥的邏輯，在于刺激肌肉生長(zhǎng)，讓我們的肌肉更粗更大，從而增加我們的整體體重。要徹底搞明白健身增肥的原理，我們首先要搞明白肌肉生長(zhǎng)的原理，然后遵循肌肉生長(zhǎng)的原理，不斷的去刺激肌肉增長(zhǎng)，以達(dá)到增肥的目的。</p><p> 　　肌肉生長(zhǎng)的秘密，在于破壞和重構(gòu)過(guò)程。在肌肉超負(fù)荷負(fù)重之后，肌肉纖維會(huì)出現(xiàn)微小的裂縫，叫做肌纖維超微結(jié)構(gòu)損傷;當(dāng)身體察覺(jué)到這種損傷時(shí)，身體會(huì)釋放一種叫做細(xì)胞活素的物質(zhì)，用來(lái)指揮肌肉修復(fù)。在肌肉加固和修復(fù)的過(guò)程中，最終使我們的肌肉變粗;在生理學(xué)上，這個(gè)過(guò)程就叫做肌肉生長(zhǎng)。</p><p> 　　弄清楚肌肉生長(zhǎng)的秘密之后，健身者們根據(jù)肌肉生長(zhǎng)的這種原理，設(shè)計(jì)出了一系列的訓(xùn)練方法，目的就是使肌肉處于超負(fù)荷負(fù)重狀態(tài)，使肌肉不斷的進(jìn)入損傷-修復(fù)的循環(huán)狀態(tài)，來(lái)刺激肌肉的生長(zhǎng)，這種訓(xùn)練方法就叫做：力竭訓(xùn)練。</p><h2>　　健身增肥的操作要點(diǎn)</h2><p> 　　1、高強(qiáng)度無(wú)氧訓(xùn)練：</p><p> 　　健身增肥，首先需要的就是進(jìn)行高強(qiáng)度無(wú)氧訓(xùn)練，最好是力竭訓(xùn)練，對(duì)肌肉纖維進(jìn)行充分破壞，進(jìn)而刺激人體的自我保護(hù)機(jī)制，促使肌肉修復(fù)、生長(zhǎng)、強(qiáng)化;</p><p> 　　2、高密度營(yíng)養(yǎng)素?cái)z入：</p><p> 　　在健身增肥的過(guò)程中，當(dāng)人體肌肉纖維被充分破壞，誘發(fā)了人體自我修復(fù)機(jī)制之后，我們需要為身體提供更多的營(yíng)養(yǎng)素，用于身體修復(fù)肌肉組織;因此健身增肥過(guò)程中，飲食調(diào)整是及其關(guān)鍵的環(huán)節(jié)</p><p> 　　3、保證充足休息睡眠時(shí)間：</p><p> 　　由于肌肉修復(fù)過(guò)程，主要在夜晚睡眠期間進(jìn)行，因此保證充足的睡眠，才能給身體自我修復(fù)提供更好的環(huán)境。因此在健身增肥過(guò)程中，我們建議瘦友們至少保證一天8個(gè)小時(shí)以上的睡眠，有條件可延長(zhǎng)至10個(gè)小時(shí)睡眠。并且，為了保證肌肉可以修復(fù)徹底，一般建議訓(xùn)練的頻率不應(yīng)太高，一般維持在一周2-3次力竭訓(xùn)練即可。</p> </div> <div id="tmyyfroktkho" class="y_ju"><script type="text/javascript">a("conten");</script></div> <div id="tmyyfroktkho" class="pnum"> <ul id="page_slice"> <div id="tmyyfroktkho" class="clear"></div> </ul> </div> </article> <div id="tmyyfroktkho" class="list_hot ar_related bj_mt20 louti"> <h4 class="title2 title2_te">相關(guān)文章</h4> <ul class="bj_mt20"> <li id="tmyyfroktkho" class="lb_3 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