個性化燃脂策略

量身打造專屬你的減脂方法，輕鬆甩掉多餘脂肪，實現理想身材！

肌肉線條雕塑法

針對性訓練，精準雕塑身體部位，打造緊實有型的完美曲線！

專業營養指導

專家級飲食建議，全面支持你的健身目標，讓練習與營養雙效合一！

                 關於課程

課程模組分為三大板塊：飲食篇，教你掌握科學飲食策略，靈活運用碳水循環與高蛋白飲食；有氧篇，講解不同強度有氧訓練的選擇與實操技巧，幫助安全燃脂；呼吸篇，學會透過呼吸調整提升代謝與塑形效率。三大核心內容，讓你從根本解決減脂難題，實現高效、可持續的體態管理。

David Miao 苗振

David Miao(苗振), 諾亞第運動康復學院院長，是華語世界醫健結合理念的先行者之一，同時也是亞洲健身與康復領域的頂尖專家。他師從國家健美隊總教練楊敬民老師，深耕行業超過20年，積累了豐富的實踐經驗和教學成果。他曾作為特邀運動康復專家，受邀在麻省理工學院、華盛頓大學和哈佛大學等世界頂尖學府授課，成為首位獲此殊榮的運動康復教練。

課程大綱

8 Chapters · 92 Lessons

  1. 1

    開篇

    1. 開設減脂課的意義與目的 Free preview
  2. 2

    高效減脂的基本理論與概念

    1. (Included in full purchase)

      常見減脂飲食方法的效果說明

    2. (Included in full purchase)

      升糖速度和升糖高度真實性測試

    3. (Included in full purchase)

      增肌減脂食物的選擇與注意事項

    4. (Included in full purchase)

      減脂的前提條件解析

    5. (Included in full purchase)

      高效減脂與飲食方案

    6. (Included in full purchase)

      減肥原理解析

    7. (Included in full purchase)

      熱量消耗與BMI

    8. (Included in full purchase)

      中心型肥胖

    9. (Included in full purchase)

      大基數減肥

    10. (Included in full purchase)

      大基數與小基數的區別解析

    11. (Included in full purchase)

      大基數減脂飲食與運動建議

    12. (Included in full purchase)

      小基數減脂飲食與運動建議

    13. (Included in full purchase)

      16+8飲食法注意事項

    14. (Included in full purchase)

      快速改變身體三圍的方法

  3. 3

    減脂塑形飲食建議

    1. (Included in full purchase)

      營養素參考值

    2. (Included in full purchase)

      游離糖，代糖的攝入建議

    3. (Included in full purchase)

      減脂期食物選擇建議

    4. (Included in full purchase)

      碳水化合物的選擇與注意事項

    5. (Included in full purchase)

      健身前後碳水選擇與注意事項

    6. (Included in full purchase)

      高升糖食物的進食時間

    7. (Included in full purchase)

      訓練計畫設計與食物選擇

    8. (Included in full purchase)

      健身前後碳水選擇與注意事項2

    9. (Included in full purchase)

      碳水前置與後置的區別

    10. (Included in full purchase)

      碳水進食建議 1

    11. (Included in full purchase)

      碳水進食建議 2

    12. (Included in full purchase)

      胰島素抵抗與中心型肥胖

    13. (Included in full purchase)

      皮質醇的含義，作用和影響

    14. (Included in full purchase)

      節食的負面影響與改善方法

    15. (Included in full purchase)

      睪酮的影響與提升方法

    16. (Included in full purchase)

      間歇性斷食

    17. (Included in full purchase)

      不同減脂方案對比

    18. (Included in full purchase)

      16+8飲食減肥失敗原因解析

    19. (Included in full purchase)

      皮質醇過高的原因及檢測方法

    20. (Included in full purchase)

      減脂誤區：為何過度節食不可取

    21. (Included in full purchase)

      減脂與女性生理期健康

    22. (Included in full purchase)

      碳水化合物的存儲機制

    23. (Included in full purchase)

      抗阻力訓練中的碳水前置與後置

    24. (Included in full purchase)

      減脂期間的脂肪攝入

    25. (Included in full purchase)

      脂肪的重要性

    26. (Included in full purchase)

      反式脂肪酸

    27. (Included in full purchase)

      必須脂肪酸

    28. (Included in full purchase)

      減脂與脂肪肝

    29. (Included in full purchase)

      飲食建議：蛋白質,碳水,脂肪

  4. 4

    有氧運動與高效減脂

    1. (Included in full purchase)

      訓練效果檢測：額溫槍與心率監控

    2. (Included in full purchase)

      跑步機的科學應用

    3. (Included in full purchase)

      有氧設備的選擇

    4. (Included in full purchase)

      無氧設備的選擇

    5. (Included in full purchase)

      TRX,游泳與引體向上

    6. (Included in full purchase)

      器械有氧：有氧與力量結合的科學方式

  5. 5

    呼吸功能與高效減脂

    1. (Included in full purchase)

      減脂關鍵：肺活量與呼吸功能

    2. (Included in full purchase)

      核心訓練與減脂

    3. (Included in full purchase)

      核心訓練與呼吸優化：腰腹塑形 （上）

    4. (Included in full purchase)

      核心訓練與呼吸優化：腰腹塑形 （中）

    5. (Included in full purchase)

      核心訓練與呼吸優化：腰腹塑形 （下）

    6. (Included in full purchase)

      核心訓練與呼吸優化：肋骨外翻

    7. (Included in full purchase)

      呼吸的關鍵作用

    8. (Included in full purchase)

      膈肌下位的影響

    9. (Included in full purchase)

      呼吸訓練的關鍵步驟

    10. (Included in full purchase)

      三腔對位：基本概念

    11. (Included in full purchase)

      三腔對位：坐姿擺位訓練

    12. (Included in full purchase)

      三腔對位：站姿擺位訓練

    13. (Included in full purchase)

      如何躺著進行呼吸訓練

    14. (Included in full purchase)

      坐姿呼吸擺位練習

    15. (Included in full purchase)

      呼吸對心臟的影響

  6. 6

    淋巴系統與高效減脂

    1. (Included in full purchase)

      淋巴功能與減脂

    2. (Included in full purchase)

      淋巴與身體水腫的關係

    3. (Included in full purchase)

      男性與女性淋巴區別與影響

    4. (Included in full purchase)

      改善水腫的鍛鍊方法

  7. 7

    精準塑形

    1. (Included in full purchase)

      運動塑形的基礎理論 1

    2. (Included in full purchase)

      運動塑形的基礎理論 2

    3. (Included in full purchase)

      肱三頭精準塑形 1

    4. (Included in full purchase)

      肱三頭精準塑形 2

    5. (Included in full purchase)

      肱三頭精準塑形 3

    6. (Included in full purchase)

      手臂塑形專項訓練

    7. (Included in full purchase)

      背部肌群精準訓練 1

    8. (Included in full purchase)

      背部肌群精準訓練 2

    9. (Included in full purchase)

      背部塑形：改善肩胛前傾

    10. (Included in full purchase)

      背部肌群精準訓練

    11. (Included in full purchase)

      背部塑形：下背部

    12. (Included in full purchase)

      背部塑形：下背部與胸椎曲度

    13. (Included in full purchase)

      水桶腰的精準訓練 1

    14. (Included in full purchase)

      水桶腰的精準訓練 2

    15. (Included in full purchase)

      腹部塑形：核心HIIT訓練 1

    16. (Included in full purchase)

      腹部塑形：核心HIIT訓練 2

    17. (Included in full purchase)

      臀部激活訓練

    18. (Included in full purchase)

      單側髖關節穩定激活訓練

    19. (Included in full purchase)

      臀部塑形：臀推極限與呼吸調整

    20. (Included in full purchase)

      臀部塑形：臀肌凹陷 1

    21. (Included in full purchase)

      臀部塑形：臀肌凹陷 2

    22. (Included in full purchase)

      臀部塑形：改善骨盆懸移

  8. 8

    全方位塑形指南

    1. (Included in full purchase)

      全方位塑形指南

準備好改變你的身材了嗎？

立即報名，學習高效燃脂與身形雕塑技巧，徹底改變你的健身之路！

$199.99

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