18.2已经很不错了  不要弄太低<br>弄太低了···<br>我们看着该闹心了···

我体脂率18，还可以看到腹肌，减脂肯定掉肌肉，但是你可以多练练腹肌，让腹肌肌肉纤维变粗，这样可以让腹肌更明显

...一些人叭叭那么多直接上几个具体运动呗，纤维，减脂，碳水循环，赤子    我来说，少糖少油多蛋白质，跑步跳绳游泳呼啦圈   有条件的话游泳最快

体脂11的表示，我腹肌还是不是很明显

戒糖  放弃所有饮料  除非经过大量训练或者比赛  否则运动饮料也不能碰  早餐可以燕麦粥  牛奶  全麦面包  煎蛋里选 煮鸡蛋也行  午餐晚餐可以鸡胸肉牛肉为主  搭配些糙米和蔬菜  早上和中午之间如果饿可以吃点水果  香蕉青苹果之类  有条件的话网上有很多健身餐  减脂的话力量能保持住就已经很不错了  如果想增肌减脂一起搞就每天吃四顿左右  间隔三四个小时就可以  你最起码得用三周的时间戒糖  这期间可能会乏力头晕  但是要坚持住<br>肉类的话除了牛羊肉和鸡胸都不能碰。。三周过后你整个人都会不一样<br>

减脂肯定会减肌肉.....做饮食，最有效的就是碳循环。加有氧....加油吧

<p>看网上说体脂率在15左右才会显现出腹肌，楼主体脂率18.2。朋友说减脂练出腹肌的同时力量肯定会下降。有方法两全其美吗？？？</p><p></p><p>福利就pg跟星爷吧</p><div><center class="hupu-img" data-h="1138"data-w="640" data-origin="https://i2.hoopchina.com.cn/hupuapp/bbs/121455204106693/thread_121455204106693_20190320172036_s_248500_w_640_h_1138_33168.jpg?x-oss-process=image/format,png"  data_url="https://i2.hoopchina.com.cn/hupuapp/bbs/121455204106693/thread_121455204106693_20190320172036_s_248500_w_640_h_1138_33168.jpg?x-oss-process=image/resize,w_1000/format,png"  src="https://i2.hoopchina.com.cn/hupuapp/bbs/121455204106693/thread_121455204106693_20190320172036_s_248500_w_640_h_1138_33168.jpg?x-oss-process=image/resize,w_600/format,jpg/quality,Q_60" data-imgid="882d9cb5bb4dbf95b5fd72b40c9aad9b"   ></center></div><div><center class="hupu-img" data-h="1272"data-w="640" data-origin="https://i1.hoopchina.com.cn/hupuapp/bbs/121455204106693/thread_121455204106693_20190320172036_s_156639_w_640_h_1272_42759.jpg?x-oss-process=image/format,png"  data_url="https://i1.hoopchina.com.cn/hupuapp/bbs/121455204106693/thread_121455204106693_20190320172036_s_156639_w_640_h_1272_42759.jpg?x-oss-process=image/resize,w_1000/format,png"  src="https://i1.hoopchina.com.cn/hupuapp/bbs/121455204106693/thread_121455204106693_20190320172036_s_156639_w_640_h_1272_42759.jpg?x-oss-process=image/resize,w_600/format,jpg/quality,Q_60" data-imgid="40dd22968c818bba177f6ae6f69b6271"   ></center></div><div><center class="hupu-img" data-h="1378"data-w="640" data-origin="https://i11.hoopchina.com.cn/hupuapp/bbs/121455204106693/thread_121455204106693_20190320172036_s_303741_w_640_h_1378_98156.jpg?x-oss-process=image/format,png"  data_url="https://i11.hoopchina.com.cn/hupuapp/bbs/121455204106693/thread_121455204106693_20190320172036_s_303741_w_640_h_1378_98156.jpg?x-oss-process=image/resize,w_1000/format,png"  src="https://i11.hoopchina.com.cn/hupuapp/bbs/121455204106693/thread_121455204106693_20190320172036_s_303741_w_640_h_1378_98156.jpg?x-oss-process=image/resize,w_600/format,jpg/quality,Q_60" data-imgid="f42d9e481c93365b27fbbb15a4ad7b27"   ></center></div><div><center class="hupu-img" data-h="1386"data-w="640" data-origin="https://i5.hoopchina.com.cn/hupuapp/bbs/121455204106693/thread_121455204106693_20190320172036_s_161384_w_640_h_1386_18645.jpg?x-oss-process=image/format,png"  data_url="https://i5.hoopchina.com.cn/hupuapp/bbs/121455204106693/thread_121455204106693_20190320172036_s_161384_w_640_h_1386_18645.jpg?x-oss-process=image/resize,w_1000/format,png"  src="https://i5.hoopchina.com.cn/hupuapp/bbs/121455204106693/thread_121455204106693_20190320172036_s_161384_w_640_h_1386_18645.jpg?x-oss-process=image/resize,w_600/format,jpg/quality,Q_60" data-imgid="992217af3d34cef0fd6ab7f03724e1eb"   ></center></div>

看网上说体脂率在15左右才会显现出腹肌，楼主体脂率18.2。朋友说减脂练出腹肌的

怎么把体脂率从18降到15以下

crisRon

<p>看网上说体脂率在15左右才会显现出腹肌，楼主体脂率18.2。朋友说减脂练出腹肌的同时力量肯定会下降。有方法两全其美吗？？？</p><p></p><p>福利就pg跟星爷吧</p><p><img src="https://i2.hoopchina.com.cn/hupuapp/bbs/121455204106693/thread_121455204106693_20190320172036_s_248500_w_640_h_1138_33168.jpg" data-h="1138" data-w="640" data-imgid="882d9cb5bb4dbf95b5fd72b40c9aad9b"/></p><p><img src="https://i1.hoopchina.com.cn/hupuapp/bbs/121455204106693/thread_121455204106693_20190320172036_s_156639_w_640_h_1272_42759.jpg" data-h="1272" data-w="640" data-imgid="40dd22968c818bba177f6ae6f69b6271"/></p><p><img src="https://i11.hoopchina.com.cn/hupuapp/bbs/121455204106693/thread_121455204106693_20190320172036_s_303741_w_640_h_1378_98156.jpg" data-h="1378" data-w="640" data-imgid="f42d9e481c93365b27fbbb15a4ad7b27"/></p><p><img src="https://i5.hoopchina.com.cn/hupuapp/bbs/121455204106693/thread_121455204106693_20190320172036_s_161384_w_640_h_1386_18645.jpg" data-h="1386" data-w="640" data-imgid="992217af3d34cef0fd6ab7f03724e1eb"/></p>

虎扑体育网

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