有关有氧运动和无氧运动的干货分享

什么是有氧运动 什么是无氧运动

一、1、有氧运动的特点是：强度低、有节奏、持续时间长，而无氧运动是一种强度大、很剧烈、短时间运动。

有氧运动又叫心肺运动，主要依靠有氧能量代谢运动的方式增强心肺耐力。主要消耗脂肪、碳水化合物、蛋白质。常见的有氧运动包括：快走、慢跑、游泳骑自行车等。2、无氧运动又叫力量训练，利用阻力促进肌肉收缩，增强爆发力和肌肉容积。主要消耗碳水化合物(糖分)。

例如:短跑、负重肌肉训练举重深蹲、俯卧撑、仰卧起坐、搏击等。

二、关于有氧运动和无氧运动Tips

配合运动:

1、选择不同吋同、不同方式迸行有氧交叉运动。

例如晨起、午饭1小吋前、晩饭1小吋后

2、运动时间建议毎次30-50分狆

3、优先选择HIlT高强度间隙性运动(有氧+无氧)

无氧运动:

1、主要训练身体各大肌肉群(包括胸部、背部、肩部、手臂、腹部、腿部等部位肌肉

2、训练安排:

个大肌群+一个小肌群(先大后小)

大肌群:胸肌、背肌、腿肌

小肌群:肩部、大臂、小臂、腹肌

get over1(使)渡过, (使)穿过

He got over while the traffic was stopped

车辆停下来时, 他过了马路。

They got him over somehow

他们设法帮他过去。

2传送

He gets over well when he wants to

他想说什么, 都能表达自如。

They got the play over all right

这出戏他们演得很动人。

I get it over to him that they wouldn't come

我使他明白他们不会来了。

These facts may be clear enough to us, who have made a study of them, but how are they to be got over to the man in the street

这些事实对于曾做过一番研究的我们可能是够清楚的了, 但怎么能为一般人所理解呢

3做完…, 结束

Let's do the job now and get it over

咱们现在就干这事, 并且把它干完。

They got the work over as quickly as possible

他们尽快地结束了工作。

4走完

They only managed to get over ten kilometers

他们只走完十公里路。

5克服; 克制

We had to get over many difficulties

我们必须克服很多困难。

He can't get over his shyness

他无法克服羞怯。

I hope you'll get over being angry

我希望你克制住不要生气。

Once these difficulties were got over, the work would speed up

一旦克服了这些困难, 工作进展就快了。

6从…中恢复过来

It took him a long time to get over his cold

很久之后他的感冒才好。

She seemed to have got over her distress

她似乎已经摆脱了她的悲痛心情。 do well in 1 do well in economic construction

搞好经济建设

2 Peanuts do well in this area

这一带花生长得很好。

3 do well in the production of good models

搞好样板

4 She was resolved to do well in the factory

她决心在厂里好好干。

5 He was keenly resolved to do well in the examination

他下定决心要在考试中取得优异成绩。

6 What a child should do, above all, is to do well in his studies

小孩子该做的最重要的事是学好功课。

7 Students who do well in examinations are the ones who ask questions in class

考试成绩好的都是上课爱提问的学生。

8 He actually supported my decision, although he knew I could do well in academia

他居然支持了我的这个决定，虽然他知道我会在学术界做得很好。

9 HOW TO DO WELL IN THE REASONABLE TRANSPORTATION OF GRAIN UNDER THE SITUATION OF MARKET ECONOMY

在市场经济形势下如何搞好粮食合理运输

10 The scheme will do well enough in good hands

在能人手里，这计划实施起来一定很不错。 be supposed to 1 be supposed to do sth

应该干。

2 Be it supposed to rain today

今天会下雨吗？

3 Do not be alarmed you are supposed to lose

不是惊慌你是应该失去

4 You are supposed to be there

你应该到那里去的。

5 Hobbies are supposed to be relaxing

业余爱好应该是令人放松的。

6 You are supposed to be smart

你应该聪明点儿。

7 We are supposed to be meeting alone

我们本来是要单独见面的。

8 The show is supposed to be good

这场表演应当是相当好的。

9 When am I supposed to be there

我应该几点到

10 He was commonly supposed to be dead

人们一般都认为他死了。 asas1 Our classroom has as many window as theirs

我们的教室和他们的教室有同样多的窗户。

2 You may as well tell me as the truth

你把事实告诉我为好。

3 Eric is full as an egg

艾瑞克烂醉如泥。

4 It seems as if he knows everything

他似乎是个万事通。

5 Lacking in musical qualities, such as melody or harmony

缺乏音乐性的，比如这样的旋律或和声

6 You are required to fulfill these obligation as by law enact

你必须履行法律规定的这些义务。

7 So long as socialism does not collapse in China, it will always hold its ground in the world

只要中国社会主义不倒，社会主义在世界将始终站得住

8 We can perceive this symbol as a kind of attitude of life, one of treasuring life without being too obstinate

我们可以把这一象征性标志看成一种生活态度，一种为了珍惜生活而摒弃顽固的生活态度。

9 Our hotel is settled recreation sports projects of fashion such as high-standard outdoor sports center, golf, indoor &outdoor tennis, fives-court, bowling alley, swimming pool, gym club, angling spot, etc, and amusement &leisure projects such as sauna, KTV, chess and card, etc

酒店拥有全国首家五星级多功能现代化体育运动中心，拥有高尔夫球场、室内外网球场、篮球场、壁球馆、保龄球馆、泳池、健身会所、垂钓中心等时尚运动项目，以及KTV、桑拿保健、棋牌游艺等娱乐休闲项目。

10 As you have done so many good things for me,it is at least i can do to help you in return

因为你已经为我做了那么多，所以我至少可以做这些来回报。 the same as 1 Ill have the same as him

我要一杯和他一样的。

2 Jenny looks the same as before

珍妮看上去同过去一样。

3 Think the same as I do

跟我想的一样吗？

4 the village stayed the same; his attitude is the same as ever

这座村庄仍然保持不变；他的态度依旧没有变化。

5 The size is about the same as the one above

这个尺寸和上面一个是一样的。

6 Are the rules the same as those of the pro

业余拳击赛的规则与职业拳击赛的规则相同吗？

7 I fell the same as you

我与你有同样的感受；我的感受和你一样。

8 Be my pencil the same as yours

我的铅笔和你的铅笔一样吗

9 His attitude is the same as ever

他的态度和以前一样。

10 The same as stated above or before

同上，同前与上述或前述相同

11 Twins look the same as each other

双胞胎看上去长得一样。

12 That is the same as 2 villagers

那是相同像2个村民。

keep out1 Keep out of sight!

别让我再看见你！

2 keep out the cold

御寒

3 Keep out of mischief

不要顽皮。

4 Keep out of a quarrel

不介入争吵

5 Bouncer to keep out undesirables

这个俱乐部雇用了一个保镳来驱逐捣乱分子。

6 keep out the cold wind

遮挡寒风

7 Peaceable people keep out of quarrels

平和的人不吵架。

8 Please keep out of my room

在英语方面我赶不上他。

9 The trees keep out the wind

这些树可以挡风。

10 You must keep out of sight

你要远离别人的视线。

11 Try to keep out of trouble

尽量别卷入麻烦中去。

12 Keep out of reach of children

放在儿童无法接触的地方。

13 shelter sth from [keep out] the wind

挡风

14 America must keep out of this war

美国应该置身战争之外。

15 Do try to keep out of trouble!

务必不要卷入纠纷中去。

16 Windows were screened to keep out mosquitoes

窗户上装了纱窗以防蚊子。

asas possible1 Please reply as soon as possible

请速回信。

2 He ran as soon as possible

他尽快地跑了。

3 "As soon as possible, M Danglars;

“我也是想越快越好，腾格拉尔先生。

4 Read as many books as possible

尽可能多看书。

5 Cut expenses as much as possible

尽量减少开支

6 Then phone as soon as possible

那么你应该在最短时间内打出电话。

7 Wendy Torrance: As soon as possible

温蒂·托伦斯：尽快吧。

8 She spoke as small as possible

她尽量放低声音说话。

9 Please speak as loud as possible

请尽可能抬高嗓门讲话。

10 Do it as soon as possible

尽快做。

11 (of tempo) as fast as possible

（指节拍）尽可能的快。

12 get sth done as quick as possible

尽快把某事干完

13 We moved,and as quickly as possible

我们搬走了，而且是尽快地搬走了。

14 I avoided him as much as possible

我尽量避开他。

15 Hoping you'll return as soon as possible

望速归。16 Please come over as soon as possible

请尽快过来。

17 Please do that as soon as possible

请尽快联系。

18 I avoided him as much as possible

我尽可能地躲开他。

19 Please serve us as quickly as possible

请尽快服务。

20 Please write back as soon as possible

请尽快回信。

21 Please send it as soon as possible

请尽快寄过来。

22 Please expedite shipment as soon as possible

请尽速装船。

23 Let me know as soon as possible

请尽早通知我。

fitinto1 To fit into a dado

把…嵌入榫槽

2 He doesn’t fit into the team

他不宜在队中。

3 I used to fit into that dress

我以前穿那件礼服也很合身的……

4 To fit into a socket or mortise

插入插座或与榫眼接合

5 This stopper will not fit into the bottle

这个塞子塞不进这个瓶子。

6 Will it fit into this size of box

这么大的保险箱合适吗？

7 To join by or fit into a gain

在腰槽内连接或配合

8 I fear I will not fit into any future

我怕我会与未来的任何社会都格格不入。

9 Would they fit into the new scheme of things

新生事物的格局，他们能不能融入？

10 RULE: 4 You Remeber Things that Fit into Patterns

规则4：你会记住有一定模式的事情。

11 A square thing does not fit into a round hole

牛头不对马嘴。

12 a rectangular groove cut into a board so that another piece can fit into it

能够使得另一个板插进去的板上的一个矩形槽。

13 To fit into or equip with a hilt or handle

给…装上把手把…装入一个把手或柄中或给…装上把手或柄

14 A lion would fit into the mouth of a blue whale

蓝鲸一口就可以吃掉一头狮子。

适当喝水

适当的喝水有利于健康和减肥。据有关研究，每天喝15升的谁，可以每年燃烧17400卡路里的热量，相当于人减了 45斤左右。但水要适当的喝，不能盲目，喝的太多，水很容易聚集在体内，从而出现水肿。

多样运动

当你每天都做一样的运动，身体会逐渐适应你的运动强度和模式，同时随着体重的下降，相同的运动量消耗的热量也变少。然后你就进入到了平台期。所以减肥期间的运动，最好是安排2-3种，然后交替进行是最好的。

适量补铁

因为胖人虽然吃得多，但是营养少。比如缺铁。如果体内的铁元素不足，细胞就无法获得足够的氧气，进而降低了新陈代谢!所以日常生活中，可以适量多吃补铁的食物，比如谷物，豆制品。

不可缺少的奶制品

有科学家证实，钙是促进人体脂肪燃烧的重要元素之一，所以大家每天可以吃多种多样的奶制品。

充足的睡眠

对于想提升新陈代谢的人来说，除了吃和动，还有一个不可忽视的环节，就是充足的睡眠。想要让新陈代谢维持在一个最佳的水平，每天都要保证6-8小时的睡眠。睡眠不足就会出现代谢减缓，容易发胖了。