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<a class="article-title" href="/2020/04/07/pagejianduzi/">减肚子</a>

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<a href="/2020/04/07/pagejianduzi/" class="archive-article-date">

<time datetime="2020-04-07T08:01:10.000Z" itemprop="datePublished"><i class="icon-calendar icon"></i>2020-04-07</time>

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<p>发现三天不练，肚子上肉就上来了，目前正在实施以下减肚子方法，贵在坚持不懈！</p>

<h2 id="1-体育锻炼手段"><a href="#1-体育锻炼手段" class="headerlink" title="1 体育锻炼手段"></a>1 体育锻炼手段</h2><h3 id="仰卧起坐"><a href="#仰卧起坐" class="headerlink" title="仰卧起坐"></a>仰卧起坐</h3><p>要收紧肚子，腿部绷紧不要动，尽量双手抱头，勾起身体尽量保持3秒，重复动作20遍。</p>

<h3 id="剪刀脚"><a href="#剪刀脚" class="headerlink" title="剪刀脚"></a>剪刀脚</h3><p>躺在瑜伽垫上，双手放于身体两侧，两条腿伸直抬高做左右交替运动。大约重复动作20-30次左右。</p>

<h3 id="上下抬腿"><a href="#上下抬腿" class="headerlink" title="上下抬腿"></a>上下抬腿</h3><p>平躺，双手放在身体两侧，双腿并拢抬起，膝盖打直尽量使双腿与地面呈直角，停留10秒到20秒左右。吐气将双腿缓缓放下但不触地</p>

<h2 id="2-日常生活注意"><a href="#2-日常生活注意" class="headerlink" title="2 日常生活注意"></a>2 日常生活注意</h2><h3 id="多走路、多喝水、多按摩"><a href="#多走路、多喝水、多按摩" class="headerlink" title="多走路、多喝水、多按摩"></a>多走路、多喝水、多按摩</h3><p>走路及喝水有利腹部扁平。同时可以每天在腹部做环行按摩，坚持按照方法三进行一周。</p>

<h3 id="上课或上班路上多走路骑车"><a href="#上课或上班路上多走路骑车" class="headerlink" title="上课或上班路上多走路骑车"></a>上课或上班路上多走路骑车</h3><p>走路时，可以练习“腹式呼吸法”：吸气时，肚皮胀起;呼气时，肚皮缩紧。此呼吸法有助于刺激肠胃蠕动，促进体内废气物的排出体外，使气流顺畅，以提高肺活量。平常走路和站立的时候，用力地缩小腹，结合腹式呼吸，使小腹肌肉变得紧实更实。</p>

<h3 id="上课或上班时刻收腹"><a href="#上课或上班时刻收腹" class="headerlink" title="上课或上班时刻收腹"></a>上课或上班时刻收腹</h3><p>上课坐着或上班坐着时，把塑腰带绑在腰上时刻收缩肚子。随时做做收腹运动，在走路的时候，也要吸气收腹，坐在办公室工作也要经常提醒自己，昂首挺胸，在这个吸气收腹过程中，肌肉的紧绷会有利于消耗更多热量。</p>

<h3 id="饭后站立"><a href="#饭后站立" class="headerlink" title="饭后站立"></a>饭后站立</h3><p>吃完饭后不要马上坐沙发，要站立半小时。看电视的时候，多扭扭腰，还可以多喝酸奶，很多减肥专家和营养师都认为，腹部肥胖问题都与肠道健康有很大关系，酸奶中含有最富价值的乳酸菌，可以增加肠道的酸性，抑制腐败菌生长，每天至少喝一杯酸奶，或者吃含50毫克以上的益生菌的营养片，都是对减肚子上的赘肉有益处的</p>

<h3 id="食用健康绿色的食品"><a href="#食用健康绿色的食品" class="headerlink" title="食用健康绿色的食品"></a>食用健康绿色的食品</h3><p>酸奶与发酵的牛奶能激活消化必须的物质，有助于改善肠道微生物系统，从而防止腹部隆起。</p>

<h3 id="吃饭养成好习惯"><a href="#吃饭养成好习惯" class="headerlink" title="吃饭养成好习惯"></a>吃饭养成好习惯</h3><p>吃饭时慢慢吃，先喝汤，再吃菜，最后再吃肉类，咀嚼要够充分。</p>

<h3 id="少吃高淀粉食物"><a href="#少吃高淀粉食物" class="headerlink" title="少吃高淀粉食物"></a>少吃高淀粉食物</h3><p>不要吃例如面包和薯条等这些含淀粉量高且油腻的食物，它们可是腹部脂肪堆累的“建筑基础”。淀粉是高热量的载体，其本身并不会使人发胖，但如果摄入淀粉过量，热量就多的消耗不完，多余热量就会转化为脂肪储存起来。</p>

<h3 id="注重蛋白质摄入"><a href="#注重蛋白质摄入" class="headerlink" title="注重蛋白质摄入"></a>注重蛋白质摄入</h3><p>较好的蛋白质来源有：鱼虾肉、鸡鸭肉，它们的脂肪含量较低且富含营养，高蛋白质，有助于体内肌肉的增长，促进腹部脂肪燃烧。平常吃肉可以尽量选择这些品类。</p>

<h3 id="多吃豆类"><a href="#多吃豆类" class="headerlink" title="多吃豆类"></a>多吃豆类</h3><p>豆类含丰含蛋白质和纤维，能够吸收人体里多余的脂肪。</p>

<h2 id="3-任何的方法坚持都有效果"><a href="#3-任何的方法坚持都有效果" class="headerlink" title="3 任何的方法坚持都有效果"></a>3 任何的方法坚持都有效果</h2><p>减肥之所以难是因为要重塑人的饮食生活习惯，否则即使减下去也会出现反弹的情况，只是或多或少。正确的认识减肥，才能做到正确的减肥。</p>

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<a class="article-title" href="/2020/04/07/pagefengzhitiyan/">峰值体验</a>

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<time datetime="2020-04-07T07:27:57.000Z" itemprop="datePublished"><i class="icon-calendar icon"></i>2020-04-07</time>

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<p><strong>峰终定律</strong>：高峰和结尾时的体验决定我们对整件事的评价。<br>峰值体验的最佳时机有哪些：转变事件、里程碑事件、低谷事件。</p>

<h4 id="如何才能打造峰值体验？"><a href="#如何才能打造峰值体验？" class="headerlink" title="如何才能打造峰值体验？"></a>如何才能打造峰值体验？</h4><p>峰值体验才会让人产生“记忆隆起”，打造峰值体验的四要素：欣喜、认知、荣耀、连接。</p>

<p><strong>欣喜时刻</strong>，提升感官享受，在视觉、味觉、听觉或是感觉等方面做到超乎寻常；增加刺激性，添加有助于提升效率的压力；打破脚本，打造意料之外，情理之中的奇妙体验。</p>

<p><strong>认知时刻</strong>，被现实绊倒，把注意力放到“问题有多严重”上，可能问题就可以解决了，真相才能让人觉醒；突破认知，自我突破让你了解自己的能力和极限。“高标准+信心”的导师会点亮你的认知时刻。</p>

<p><strong>荣耀时刻</strong>，认可他人，真诚的赞美会给他人带来莫大的力量；多设里程碑，人们对于里程碑式的时刻天生就有一种渴望，多设关卡，层级分明；锻炼勇气，享受荣耀前，你需要勇气，分层级的“暴露疗法”可以锻炼勇气。</p>

<p><strong>连接时刻</strong>，共同使命感，使命感比工作激情更重要，使用感会让你觉得自己工作有意义；加深感情，心里医生亚瑟.阿伦的“36问”；宝贵时刻，珍贵时刻并不费钱，难得的是有心。</p>

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<p>转自：<a href="https://www.codoon.com/iec/article/4qQWmNG49vg=" target="_blank" rel="noopener">https://www.codoon.com/iec/article/4qQWmNG49vg=</a><br>觉得这篇文章写得不错，直接转了。</p>

<h3 id="一-登山技巧"><a href="#一-登山技巧" class="headerlink" title="一. 登山技巧"></a>一. 登山技巧</h3><h4 id="准备活动"><a href="#准备活动" class="headerlink" title="准备活动"></a>准备活动</h4><p>在开始登山前做一些热身活动是很必要的，这一点也往往被大家所忽略，其后果就是崴脚、关节、肌肉，韧带损伤等。所以在山脚下可以利用10—20分钟做一些肌肉伸展运动，尽量放松全身肌肉，活动的内容包括，全身各主要关节，韧带，肌肉的大范围活动，伸拉，放松，使心脏，关节，肌肉等进入运动状态。可以用双手手指戳揉膝盖下缘，以促进膝关节润滑液的分泌，这样攀登时会觉得轻松许多。</p>

<h4 id="上山姿势"><a href="#上山姿势" class="headerlink" title="上山姿势"></a>上山姿势</h4><p>上山时，上半身放松并前倾，两膝自然弯曲，两腿加强后蹬力，两臂配合两腿动作协调有力地摆动。同时，尽量让脚后跟吃劲，脚后跟自然就在人的重心上，于是身体的重量就能分配在大小腿乃至腰上，这比用脚前掌爬山要省1／3左右的力。爬坡时两脚迈步可以有点外“八”字　　外“八”字式迈步便于让脚跟吃重，也可以减少脚面与小腿的角度而使肌腱舒服。<br>如果在途中遇到突出块石头、石埂之类，要用脚跟踏之。若坡路较平，也尽量全脚掌着地。避免用前脚掌，这等于让小腿累死而让大腿闲死。坡路上常会突出石头、石埂之类，要用脚跟踏之。若坡路较平，也尽量全脚掌着地。同时，学着用用手减轻双腿的负担，当坡度超过45度，可以考虑手脚并用，省劲有效。</p>

<h4 id="下山姿势"><a href="#下山姿势" class="headerlink" title="下山姿势"></a>下山姿势</h4><p>下山时，上半身正直或稍后仰，膝微屈，脚跟先着地，两臂摆动幅度稍小，身体重心平稳下移，坡度较陡时上下山可沿”之”字形路来降低坡度，采用侧身走，重心略靠后，稳住一脚再移一脚。或考虑坐着走，两手撑地着移动，用屁股蹭着一点一点的下。</p>

<h4 id="速度与节奏"><a href="#速度与节奏" class="headerlink" title="速度与节奏"></a>速度与节奏</h4><p>上山不可急：有的人喜欢在一开始就迈大步前进，一步当作两步走，结果上升不到50米就大汗淋漓，气喘如牛，遇到平坦的地方就停下来喘气，这样看起来爬得很快，但其实并不快。建议大家上山慢慢行，一步分做两步走，遇到台阶，哪怕是最小的台阶，都不要一步迈两个台阶，要一个一个台阶的走，遇到上坡，要尽量增加步伐的数量，但是切记不可休息。<br>下山需放松：下山时可以结合登山杖运用多种姿势下山，同时一定要控制住自己的脚步，切不可冲得太快，这样很容易受伤。<br>平路要快行：遇到前的平坦路途，如果累了就简单的休息一下，如果感觉还可以，就加快步伐前进吧，你在山坡上没浪费过多的精力，步伐轻快而迅捷。</p>

<h3 id="二-营养补给"><a href="#二-营养补给" class="headerlink" title="二. 营养补给"></a>二. 营养补给</h3><h5 id="食物"><a href="#食物" class="headerlink" title="食物"></a>食物</h5><p>参加户外徒步登山活动时消耗的能量若没有获得适当的补充，容易使人的血糖降低，进而引起恶心、晕眩甚至抽筋等不良反应；除此之外，山上的事情谁都很难预料，因此不论目的地的远近，我们都需要带上一些行动粮以备不时之需。<br>两天以上的长线活动食物计划遵循”高能量、高压缩比、耐储存”的原则。能量是基础，至于一般情况下，同样重量的面比米能提供更多热量。户外运动携带食物的原则或特点：</p>

<p>1) 体积小：因为食物需要自己携带，所以要求装备及物资的体积一定要够小，否则你的背包将没有空间去装其他的装备。比如，压缩饼干虽然味道不怎么样，但体积小能有效充饥，一块小小的压缩饼干就能满足成年人至少一到两顿的需求。<br>2) 能量高：一个成年人在进行户外运动时，一天应摄入4000～6000卡的热量。同样，我们的背包空间是有限的，携带过多的食物，将会增加背负负担。因此，所带食物要能提供足够的热量。比如，巧克力作为一种休闲食品，它不仅能为日常膳食提供能量，而且还能提供许多能满足人体基本需求的矿物质和营养素。一块50克重的巧克力所提供的能量约为200千卡，相当于1.67两(84克)粮食所提供的能量，同时，它能能及时补充肌肉中消耗的糖元，帮助恢复体力。<br>3) 耐饥：牛肉干是个不错的选择，除了拥有足够的热量、蛋白质及碳水化合物以外，风干的牛肉重量轻、体积也较小。<br>方便食用：在艰苦的户外环境中，最好的食物是简单处理就能食用的。如方便面、火腿肠等，建议大家可以多备上一些。同时还应注意下环保以及野外安全等问题。</p>

<h4 id="水分"><a href="#水分" class="headerlink" title="水分"></a>水分</h4><p>一般来说，一日的短程线路（按25km内计算），大约至少需要3瓶矿泉水（一般500ml一瓶）。不建议携带运动功能性饮料，白开水、矿泉水、纯净水就行，或者野外的泉水；注意，不要等到渴了再喝，应该坚持每隔20-30分钟喝一次、每次150-200ml的原则补水。</p>

<h3 id="三-急救安全"><a href="#三-急救安全" class="headerlink" title="三. 急救安全"></a>三. 急救安全</h3><p> “野外无小事”，在户外徒步的过程中，任何一个小的问题的发生，都有可能导致大的事故。尤其是在野外遇到突发性的病人或伤者，要根据不同情况采取相应的急救措施。 </p>

<p>首先，受伤时请记住简单粗暴的RICE法则，这个法则不仅仅适用于户外事故中，任何情况下出现受伤都可以采用此方法。因为在受伤时，人往往会不知所措，甚至可能会造成二级伤害。 </p>

<p>RICE法则是分别取Reset（镇静）、Ice（冷敷）、Compression（按压）和Elevation（上举）的英文单词首字母组成的应对举措。 </p>

<h4 id="Reset镇静"><a href="#Reset镇静" class="headerlink" title="Reset镇静"></a>Reset镇静</h4><p>让疼痛部位镇静下来有助于促进恢复。如果后面的行程还需要依靠自己力量前进，就需要考虑身体的活动范围，用胶带等将伤痛处固定起来。 </p>

<h4 id="Compression按压"><a href="#Compression按压" class="headerlink" title="Compression按压"></a>Compression按压</h4><p>对患处给予适度按压可控制浮肿和炎症。如果按压导致浮肿加剧，则减轻力量，观察状态。</p>

<h4 id="Ice冷敷"><a href="#Ice冷敷" class="headerlink" title="Ice冷敷"></a>Ice冷敷</h4><p>冷敷可以缓解疼痛，对炎症也有抑制效果。但是攀登雪山时注意不要过度冷敷，但可用饮用水浸湿毛巾后敷于患处。</p>

<h4 id="Elevation上举"><a href="#Elevation上举" class="headerlink" title="Elevation上举"></a>Elevation上举</h4><p>上举在行动中比较困难，但在休息时可将伤痛处上举到高于心脏的位置，通过重力来控制浮肿和炎症。</p>

<p>在了解了RICE法则后，下面我们就来具体问题具体处理：</p>

<p>处理肌肉拉伤和膝盖扭伤<br>拉伤和扭伤几乎是户外运动最常见的损伤了，通常会发生在不平坦的地面，或者岩石的边缘，当然在公园的足球场也很常见。要做好充分准备，就需要带上一包干冰袋来减轻肿胀。如果手边没有任何东西来作为夹板让扭伤部位固定，那就找一块木头来代替。比如你手指扭断了，那就找一根坚硬的树枝和一些医用胶布来支撑。如果你的手臂骨折了，可以将报纸卷起来，甚至用毯子来支撑。记住，要提高扭伤、骨折的部位来避免大量血液流向损伤区域。</p>

<h4 id="处理割伤和抓伤"><a href="#处理割伤和抓伤" class="headerlink" title="处理割伤和抓伤"></a>处理割伤和抓伤</h4><p>在野外，你可能会在不经意间被锋利的树枝划破脸；在爬山的时候跌倒，划破膝盖；在“安营扎寨”安装帐篷的时候，可能也会意外地用小刀割伤自己的手。这就是为什么长距离户外活动一定要做好未雨绸缪的准备了。首先你要清洗伤口，保持伤口干净，然后再寻求专业帮助，或者回到家后做后续处理。止痛药、杀菌纸、绷带和医用胶带是你首要装入背包的户外急救品。</p>

<p>无论是跑步、徒步、登山、野营，水泡也是个常见的问题。如果出现水泡，要尽可能避免戳到它。早处理，你就可以抑制水泡扩大，这会让你在第二天有更少的困扰。如果可能的话，尽量使用饮用水、瓶装水来清理伤口，因为河流湖泊中的水可能会含有导致感染的细菌。</p>

<h4 id="处理烫伤和晒伤"><a href="#处理烫伤和晒伤" class="headerlink" title="处理烫伤和晒伤"></a>处理烫伤和晒伤</h4><p>无论你是太专心地在营地里烤肉串儿，还是在太阳下暴晒太久，你很可能都会面临被烫伤、晒伤的皮肤风险。如果你不小心被火灼伤了，一定注意要把伤口附近的衣服、首饰等物品移开，用冷水或温水来让伤口冷却。如果没有水的话还可以使用湿巾，不要使用冰袋。带一些止痛药缓解痛感，如果严重，要寻求医疗救助。 </p>

<p>对于晒伤，你真的应该提前用防晒霜保护好皮肤。如果你真的被晒伤了，注意用冷的湿纸巾敷到晒伤区域，使用晒后修复霜以及包括芦荟或大豆成分的保湿霜来修复受损皮肤。</p>

<p>记住：如果你在一个大热天出门，带一个棒球帽为你的头部提供荫蔽保持凉爽。全身暴露的皮肤都需要涂上防晒霜，别忘了带足够多的水。</p>

<h4 id="处理昆虫叮咬"><a href="#处理昆虫叮咬" class="headerlink" title="处理昆虫叮咬"></a>处理昆虫叮咬</h4><p>如果你在自然保护区徒步，或者在某个原生态的国家公园里露营，要做好被蛇虫鼠蚁光顾的准备哦～驱虫喷雾绝对是夏季必需品，要24小时将驱虫药水涂抹全身上下。特别需要注意别被蚊子、蛾子、野蜂、大黄蜂、蜜蜂等飞虫叮咬了！如果真的被它们亲吻了一口，可以使用抗组胺药和一个冰袋来抑制瘙痒。对于需要露营的驴友，一定要用蚊帐来堵住你帐篷的入口。愿意的话，你还可以带一个紫外线杀虫灯。</p>

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<a class="article-title" href="/2020/04/07/pageyouyiong/">游泳</a>

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<p>一直有游泳恐惧症，大学里没有学会，考试的时候是一路跳过去的；本来打算年后就学的，培训机构都选好了，结果碰上了疫情，目前正在用脸盆练习。</p>

<p>游泳入门教程教程一 <strong>水中行走</strong><br>这是初学者下水后的第一个练习，目的是体会水的阻力、压力和浮力，并初步学会在水中维持身体平衡的方法<br>第一步：两手扶住池(岸)边或同伴的手，在水中行走。<br>第二步：一手扶住池(岸)边或同伴的手，一手在体前侧做向外、向后划水，同时在水中行走。<br>第三步：不借助任何支撑物，两臂在胸前左向外、向后的对称划水，双脚在水利做向前、向侧、向后的行走。<br>在熟悉水性的同时，针对小孩还可以采取一些游戏性的项目，如跳水，水下钻杆等。</p>

<p>游泳入门教程二 <strong>学习呼吸</strong><br>不会呼吸的游泳不能叫做游泳，只能是“憋气”。<br>正确的游泳呼吸是用嘴吸气、用嘴或嘴鼻呼气。<br>站在齐肩深的水里，两手抓住池(岸)边;或者抓住同伴的手，用嘴深吸一口气，然后把头埋入水中，慢慢的用鼻呼气，直至将体内的废气呼尽，迅速抬头用嘴吸气。<br>熟练以上技术，能做到连续、连贯、自然的完成多个呼气、吸气的技术，并且要求自己独立完成慢呼快吸的动作技术。</p>

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