# 初玩健身
大部份人初玩健身嘅時侯都係為左「減肥」，其實即係要減脂，咁就要配合帶氧運動，例如跑步、拳擊等

而且要適當節食，避免攝入過量糖份，令到燃燒嘅熱量大於攝取嘅熱量，達成「熱量赤字」，先有減肥嘅效果。

<a href="https://www.gymbeginner.hk/%E5%A2%9E%E8%82%8C%E6%B8%9B%E8%84%82%E6%96%B9%E6%B3%95-%E6%95%99%E4%BD%A0%E5%AD%B8%E6%87%82%E5%88%86%E9%85%8D%E9%81%8B%E5%8B%95%E9%A3%B2%E9%A3%9F%E9%99%8D%E9%AB%94%E8%84%82%E8%82%AA/">減脂增肌</a> <a href="https://www.gymbeginner.hk/%E5%A2%9E%E8%82%8C%E6%B8%9B%E8%84%82%E6%96%B9%E6%B3%95-%E6%95%99%E4%BD%A0%E5%AD%B8%E6%87%82%E5%88%86%E9%85%8D%E9%81%8B%E5%8B%95%E9%A3%B2%E9%A3%9F%E9%99%8D%E9%AB%94%E8%84%82%E8%82%AA/">健身減脂</a> <a href="https://www.gymbeginner.hk/%E5%A2%9E%E8%82%8C%E6%B8%9B%E8%84%82%E6%96%B9%E6%B3%95-%E6%95%99%E4%BD%A0%E5%AD%B8%E6%87%82%E5%88%86%E9%85%8D%E9%81%8B%E5%8B%95%E9%A3%B2%E9%A3%9F%E9%99%8D%E9%AB%94%E8%84%82%E8%82%AA/">減脂方法</a> <a href="https://www.gymbeginner.hk/facilities/wan-chai/">灣仔健身室</a> <a href="https://www.gymbeginner.hk/facilities/wan-chai/">灣仔健身</a> <a href="https://www.gymbeginner.hk/facilities/wan-chai/">灣仔健身中心</a> <a href="https://www.gymbeginner.hk/%E9%95%B7%E8%80%85%E8%A8%93%E7%B7%B4%E7%8F%AD/">長者運動課程</a> <a href="https://www.gymbeginner.hk/%E9%95%B7%E8%80%85%E8%A8%93%E7%B7%B4%E7%8F%AD/">長者運動班</a> <a href="https://www.gymbeginner.hk/%E9%95%B7%E8%80%85%E8%A8%93%E7%B7%B4%E7%8F%AD/">長者運動</a> <a href="https://www.gymbeginner.hk/%E9%95%B7%E8%80%85%E8%A8%93%E7%B7%B4%E8%AA%B2%E7%A8%8B/">長者健身班</a> <a href="https://www.gymbeginner.hk/%E9%95%B7%E8%80%85%E8%A8%93%E7%B7%B4%E8%AA%B2%E7%A8%8B/">長者訓練</a> <a href="https://www.gymbeginner.hk/%E6%B8%9B%E8%82%9A%E8%85%A9%E9%81%8B%E5%8B%95-%E9%A4%90%E5%96%AE%E5%8F%8A%E9%A3%B2%E9%A3%9F%E5%8E%9F%E5%89%87-%E6%8B%86%E8%A7%A3%E6%B8%9B%E8%82%9A%E8%85%A9%E6%96%B9%E6%B3%95%E5%8F%8A%E6%88%90%E5%9B%A0/">減肚腩運動</a> <a href="https://www.gymbeginner.hk/%E6%B8%9B%E8%82%9A%E8%85%A9%E9%81%8B%E5%8B%95-%E9%A4%90%E5%96%AE%E5%8F%8A%E9%A3%B2%E9%A3%9F%E5%8E%9F%E5%89%87-%E6%8B%86%E8%A7%A3%E6%B8%9B%E8%82%9A%E8%85%A9%E6%96%B9%E6%B3%95%E5%8F%8A%E6%88%90%E5%9B%A0/">減肚腩方法</a> <a href="https://www.gymbeginner.hk/%E6%B8%9B%E8%82%9A%E8%85%A9%E9%81%8B%E5%8B%95-%E9%A4%90%E5%96%AE%E5%8F%8A%E9%A3%B2%E9%A3%9F%E5%8E%9F%E5%89%87-%E6%8B%86%E8%A7%A3%E6%B8%9B%E8%82%9A%E8%85%A9%E6%96%B9%E6%B3%95%E5%8F%8A%E6%88%90%E5%9B%A0/">減肚腩動作</a> <a href="https://www.gymbeginner.hk/%E6%B8%9B%E8%82%9A%E8%85%A9%E9%81%8B%E5%8B%95-%E9%A4%90%E5%96%AE%E5%8F%8A%E9%A3%B2%E9%A3%9F%E5%8E%9F%E5%89%87-%E6%8B%86%E8%A7%A3%E6%B8%9B%E8%82%9A%E8%85%A9%E6%96%B9%E6%B3%95%E5%8F%8A%E6%88%90%E5%9B%A0/">減肚腩餐單</a> <a href="https://www.gymbeginner.hk/%E6%B8%9B%E8%82%9A%E8%85%A9%E9%81%8B%E5%8B%95-%E9%A4%90%E5%96%AE%E5%8F%8A%E9%A3%B2%E9%A3%9F%E5%8E%9F%E5%89%87-%E6%8B%86%E8%A7%A3%E6%B8%9B%E8%82%9A%E8%85%A9%E6%96%B9%E6%B3%95%E5%8F%8A%E6%88%90%E5%9B%A0/">減肚腩飲食</a> <a href="https://www.gymbeginner.hk/%E6%B8%9B%E8%82%9A%E8%85%A9%E9%81%8B%E5%8B%95-%E9%A4%90%E5%96%AE%E5%8F%8A%E9%A3%B2%E9%A3%9F%E5%8E%9F%E5%89%87-%E6%8B%86%E8%A7%A3%E6%B8%9B%E8%82%9A%E8%85%A9%E6%96%B9%E6%B3%95%E5%8F%8A%E6%88%90%E5%9B%A0/">肚腩成因</a> <a href="https://www.gymbeginner.hk/%E5%8B%95%E4%BD%9C%E5%88%86%E6%9E%90-%E7%82%BA%E4%BD%95lat-pull-down%E6%9C%89%E9%80%99%E9%BA%BC%E5%A4%9A%E6%8F%A1%E6%B3%95%EF%BC%9F/">lat pull down</a> <a href="https://www.gymbeginner.hk/%E5%8B%95%E4%BD%9C%E5%88%86%E6%9E%90-%E7%82%BA%E4%BD%95lat-pull-down%E6%9C%89%E9%80%99%E9%BA%BC%E5%A4%9A%E6%8F%A1%E6%B3%95%EF%BC%9F/">pull down</a> <a href="https://www.gymbeginner.hk/%E5%8B%95%E4%BD%9C%E5%88%86%E6%9E%90-%E7%82%BA%E4%BD%95lat-pull-down%E6%9C%89%E9%80%99%E9%BA%BC%E5%A4%9A%E6%8F%A1%E6%B3%95%EF%BC%9F/">滑輪下拉</a> <a href="https://www.gymbeginner.hk/%E5%8B%95%E4%BD%9C%E5%88%86%E6%9E%90-%E7%82%BA%E4%BD%95lat-pull-down%E6%9C%89%E9%80%99%E9%BA%BC%E5%A4%9A%E6%8F%A1%E6%B3%95%EF%BC%9F/">拉背動作</a> <a href="https://www.gymbeginner.hk/%E5%8B%95%E4%BD%9C%E5%88%86%E6%9E%90-%E7%82%BA%E4%BD%95lat-pull-down%E6%9C%89%E9%80%99%E9%BA%BC%E5%A4%9A%E6%8F%A1%E6%B3%95%EF%BC%9F/">拉背機</a> <a href="https://www.gymbeginner.hk/%E5%8B%95%E4%BD%9C%E5%88%86%E6%9E%90-%E7%82%BA%E4%BD%95lat-pull-down%E6%9C%89%E9%80%99%E9%BA%BC%E5%A4%9A%E6%8F%A1%E6%B3%95%EF%BC%9F/">練背機械</a> <a href="https://www.gymbeginner.hk/%E9%95%B7%E8%80%85%E4%BC%B8%E5%B1%95%E9%81%8B%E5%8B%95-%E9%95%B7%E8%80%85%E6%94%BE%E9%AC%86%E4%BC%B8%E5%B1%95-%E5%A5%BD%E8%99%95%E9%A1%9E%E5%9E%8B%E5%8F%8A%E6%B3%A8%E6%84%8F%E5%9C%B0%E6%96%B9/">老人伸展運動</a> <a href="https://www.gymbeginner.hk/%E9%95%B7%E8%80%85%E4%BC%B8%E5%B1%95%E9%81%8B%E5%8B%95-%E9%95%B7%E8%80%85%E6%94%BE%E9%AC%86%E4%BC%B8%E5%B1%95-%E5%A5%BD%E8%99%95%E9%A1%9E%E5%9E%8B%E5%8F%8A%E6%B3%A8%E6%84%8F%E5%9C%B0%E6%96%B9/">長者伸展運動</a> <a href="https://www.gymbeginner.hk/%E8%80%81%E4%BA%BA%E9%81%8B%E5%8B%95-%E9%81%A9%E5%90%88%E8%80%81%E4%BA%BA%E7%9A%84%E9%81%8B%E5%8B%95-%E8%80%81%E4%BA%BA%E5%AE%B6%E9%81%8B%E5%8B%95%E6%8E%A8%E8%96%A6%E6%B3%A8%E6%84%8F%E4%BA%8B%E9%A0%85/">老人運動</a> <a href="https://www.gymbeginner.hk/%E8%80%81%E4%BA%BA%E9%81%8B%E5%8B%95-%E9%81%A9%E5%90%88%E8%80%81%E4%BA%BA%E7%9A%84%E9%81%8B%E5%8B%95-%E8%80%81%E4%BA%BA%E5%AE%B6%E9%81%8B%E5%8B%95%E6%8E%A8%E8%96%A6%E6%B3%A8%E6%84%8F%E4%BA%8B%E9%A0%85/">老人家運動</a> <a href="https://www.gymbeginner.hk/%E8%80%81%E4%BA%BA%E9%81%8B%E5%8B%95-%E9%81%A9%E5%90%88%E8%80%81%E4%BA%BA%E7%9A%84%E9%81%8B%E5%8B%95-%E8%80%81%E4%BA%BA%E5%AE%B6%E9%81%8B%E5%8B%95%E6%8E%A8%E8%96%A6%E6%B3%A8%E6%84%8F%E4%BA%8B%E9%A0%85/">適合老人的運動</a>
<a href="https://www.gymbeginner.hk/%E8%80%81%E4%BA%BA%E8%85%BF%E9%83%A8%E8%82%8C%E5%8A%9B%E8%A8%93%E7%B7%B4-%E9%A0%90%E9%98%B2%E8%82%8C%E5%B0%91%E7%97%87-%E9%98%B2%E6%AD%A2%E8%82%8C%E8%82%89%E8%90%8E%E7%B8%AE/">肌少症</a>
<a href="https://www.gymbeginner.hk/%E8%80%81%E4%BA%BA%E8%85%BF%E9%83%A8%E8%82%8C%E5%8A%9B%E8%A8%93%E7%B7%B4-%E9%A0%90%E9%98%B2%E8%82%8C%E5%B0%91%E7%97%87-%E9%98%B2%E6%AD%A2%E8%82%8C%E8%82%89%E8%90%8E%E7%B8%AE/">肌肉流失症狀</a>
<a href="https://www.gymbeginner.hk/%E8%80%81%E4%BA%BA%E8%85%BF%E9%83%A8%E8%82%8C%E5%8A%9B%E8%A8%93%E7%B7%B4-%E9%A0%90%E9%98%B2%E8%82%8C%E5%B0%91%E7%97%87-%E9%98%B2%E6%AD%A2%E8%82%8C%E8%82%89%E8%90%8E%E7%B8%AE/">老人腿部肌力訓練</a>

相反，如果同學本身身形瘦削，想要多啲肌肉，咁就要增肌了，健身時要多做器械訓練，同時可能要食多啲野。

聽到呢到係咪以為增肌好爽，可以食好多野呢？其實所謂嘅食多啲野，係指要食多啲健康嘅蛋白質

例如雞胸肉同雞蛋咁，亦可以飲適量嘅蛋白沖劑去補充，唔係咩都可以亂食架!

所以，同學健身入門嘅時候，記住要先揀岩自己嘅訓練方式，無謂搞到自己又攰又無效果啦。

<a href="https://www.gymbeginner.hk/%E5%81%A5%E8%BA%AB%E6%95%99%E7%B7%B4%E6%94%B6%E8%B2%BB-%E7%A7%81%E4%BA%BA%E5%81%A5%E8%BA%AB%E6%95%99%E7%B7%B4%E5%83%B9%E9%8C%A2%E6%94%BB%E7%95%A5/">personal trainer 價錢</a> <a href="https://www.gymbeginner.hk/%E5%81%A5%E8%BA%AB%E6%95%99%E7%B7%B4%E6%94%B6%E8%B2%BB-%E7%A7%81%E4%BA%BA%E5%81%A5%E8%BA%AB%E6%95%99%E7%B7%B4%E5%83%B9%E9%8C%A2%E6%94%BB%E7%95%A5/">健身 教練 價錢</a> <a href="https://www.gymbeginner.hk/%E5%81%A5%E8%BA%AB%E6%95%99%E7%B7%B4%E6%94%B6%E8%B2%BB-%E7%A7%81%E4%BA%BA%E5%81%A5%E8%BA%AB%E6%95%99%E7%B7%B4%E5%83%B9%E9%8C%A2%E6%94%BB%E7%95%A5/">健身 教練 收費</a> <a href="https://www.gymbeginner.hk/%E8%87%A5%E6%8E%A8%E6%8E%A8%E8%83%B8%E6%96%B0%E6%89%8B%E6%8C%87%E5%8D%97-%E8%A9%B3%E7%B4%B0%E8%AC%9B%E8%A7%A3%E8%87%A5%E6%8E%A8%E5%A5%BD%E8%99%95-%E6%A7%93%E9%88%B4%E8%87%A5%E6%8E%A8%E6%AD%A5%E9%A9%9F/">臥推</a> <a 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href="https://www.gymbeginner.hk/%E8%87%A5%E6%8E%A8%E6%8E%A8%E8%83%B8%E6%96%B0%E6%89%8B%E6%8C%87%E5%8D%97-%E8%A9%B3%E7%B4%B0%E8%AC%9B%E8%A7%A3%E8%87%A5%E6%8E%A8%E5%A5%BD%E8%99%95-%E6%A7%93%E9%88%B4%E8%87%A5%E6%8E%A8%E6%AD%A5%E9%A9%9F/">臥推訓練部位</a> <a href="https://www.gymbeginner.hk/%E8%87%A5%E6%8E%A8%E6%8E%A8%E8%83%B8%E6%96%B0%E6%89%8B%E6%8C%87%E5%8D%97-%E8%A9%B3%E7%B4%B0%E8%AC%9B%E8%A7%A3%E8%87%A5%E6%8E%A8%E5%A5%BD%E8%99%95-%E6%A7%93%E9%88%B4%E8%87%A5%E6%8E%A8%E6%AD%A5%E9%A9%9F/">臥推好處</a> <a href="https://www.gymbeginner.hk/%E8%87%A5%E6%8E%A8%E6%8E%A8%E8%83%B8%E6%96%B0%E6%89%8B%E6%8C%87%E5%8D%97-%E8%A9%B3%E7%B4%B0%E8%AC%9B%E8%A7%A3%E8%87%A5%E6%8E%A8%E5%A5%BD%E8%99%95-%E6%A7%93%E9%88%B4%E8%87%A5%E6%8E%A8%E6%AD%A5%E9%A9%9F/">平板臥推</a> <a href="https://www.gymbeginner.hk/%E9%95%B7%E8%80%85%E8%82%8C%E8%82%89%E8%A8%93%E7%B7%B4%E5%BF%85%E8%AE%80-%E9%95%B7%E8%80%85%E8%82%8C%E5%8A%9B%E8%A8%93%E7%B7%B4-%E5%A5%BD%E8%99%95%E5%A6%82%E9%81%BF%E5%85%8D%E8%82%8C%E5%B0%91%E7%97%87/">長者肌肉訓練</a> <a href="https://www.gymbeginner.hk/%E9%95%B7%E8%80%85%E8%82%8C%E8%82%89%E8%A8%93%E7%B7%B4%E5%BF%85%E8%AE%80-%E9%95%B7%E8%80%85%E8%82%8C%E5%8A%9B%E8%A8%93%E7%B7%B4-%E5%A5%BD%E8%99%95%E5%A6%82%E9%81%BF%E5%85%8D%E8%82%8C%E5%B0%91%E7%97%87/">肌力訓練</a> <a href="https://www.gymbeginner.hk/%E9%95%B7%E8%80%85%E8%82%8C%E8%82%89%E8%A8%93%E7%B7%B4%E5%BF%85%E8%AE%80-%E9%95%B7%E8%80%85%E8%82%8C%E5%8A%9B%E8%A8%93%E7%B7%B4-%E5%A5%BD%E8%99%95%E5%A6%82%E9%81%BF%E5%85%8D%E8%82%8C%E5%B0%91%E7%97%87/">老人下肢肌力訓練</a> <a href="https://www.gymbeginner.hk/%E9%95%B7%E8%80%85%E5%B9%B3%E8%A1%A1%E8%A8%93%E7%B7%B4-%E9%95%B7%E8%80%85%E7%B0%A1%E5%96%AE%E5%AD%B8%E6%9C%83%E9%98%B2%E8%B7%8C%E9%81%8B%E5%8B%95%E6%B8%9B%E5%B0%91%E9%AA%A8%E6%8A%98%E9%A2%A8%E9%9A%AA/">長者平衡訓練</a> <a href="https://www.gymbeginner.hk/%E9%95%B7%E8%80%85%E5%B9%B3%E8%A1%A1%E8%A8%93%E7%B7%B4-%E9%95%B7%E8%80%85%E7%B0%A1%E5%96%AE%E5%AD%B8%E6%9C%83%E9%98%B2%E8%B7%8C%E9%81%8B%E5%8B%95%E6%B8%9B%E5%B0%91%E9%AA%A8%E6%8A%98%E9%A2%A8%E9%9A%AA/">防跌運動</a> <a href="https://www.gymbeginner.hk/%e6%b8%9b%e8%82%a5%e9%81%8b%e5%8b%95%e6%8e%a8%e8%96%a6-%e5%81%a5%e8%ba%ab%e6%b8%9b%e8%82%a5%e5%bf%85%e8%ae%80-%e9%87%8d%e8%a8%93%e9%85%8d%e5%90%88%e6%b8%9b%e8%84%82%e9%81%8b%e5%8b%95%e7%bf%92%e6%85%a3/">減肥運動</a> <a href="https://www.gymbeginner.hk/%e6%b8%9b%e8%82%a5%e9%81%8b%e5%8b%95%e6%8e%a8%e8%96%a6-%e5%81%a5%e8%ba%ab%e6%b8%9b%e8%82%a5%e5%bf%85%e8%ae%80-%e9%87%8d%e8%a8%93%e9%85%8d%e5%90%88%e6%b8%9b%e8%84%82%e9%81%8b%e5%8b%95%e7%bf%92%e6%85%a3/">運動減肥</a> <a href="https://www.gymbeginner.hk/%e6%b8%9b%e8%82%a5%e9%81%8b%e5%8b%95%e6%8e%a8%e8%96%a6-%e5%81%a5%e8%ba%ab%e6%b8%9b%e8%82%a5%e5%bf%85%e8%ae%80-%e9%87%8d%e8%a8%93%e9%85%8d%e5%90%88%e6%b8%9b%e8%84%82%e9%81%8b%e5%8b%95%e7%bf%92%e6%85%a3/">健身減肥</a> <a href="https://www.gymbeginner.hk/%e6%b8%9b%e8%82%a5%e9%81%8b%e5%8b%95%e6%8e%a8%e8%96%a6-%e5%81%a5%e8%ba%ab%e6%b8%9b%e8%82%a5%e5%bf%85%e8%ae%80-%e9%87%8d%e8%a8%93%e9%85%8d%e5%90%88%e6%b8%9b%e8%84%82%e9%81%8b%e5%8b%95%e7%bf%92%e6%85%a3/">消脂運動</a> <a href="https://www.gymbeginner.hk/%e6%b8%9b%e8%82%a5%e9%81%8b%e5%8b%95%e6%8e%a8%e8%96%a6-%e5%81%a5%e8%ba%ab%e6%b8%9b%e8%82%a5%e5%bf%85%e8%ae%80-%e9%87%8d%e8%a8%93%e9%85%8d%e5%90%88%e6%b8%9b%e8%84%82%e9%81%8b%e5%8b%95%e7%bf%92%e6%85%a3/">減脂運動</a> <a href="https://www.gymbeginner.hk/%E5%A2%9E%E8%82%8C%E6%B8%9B%E8%84%82%E6%96%B9%E6%B3%95-%E6%95%99%E4%BD%A0%E5%AD%B8%E6%87%82%E5%88%86%E9%85%8D%E9%81%8B%E5%8B%95%E9%A3%B2%E9%A3%9F%E9%99%8D%E9%AB%94%E8%84%82%E8%82%AA/">增肌減脂</a>

一般而言，如果你/妳有依循一個一週2-3練的系統化課表超過半年以上，肌力與肌耐力都有顯著上升，你已脫離初學者身份！

初學者每週2-3天訓練安排在不同天，且訓練間應相隔1-3天。

原因是新手剛接觸不熟悉的訓練項目，痠痛感會比一般規律訓練的老手來得明顯。

重訓隔日的痠痛來自於「肌肉損傷」，也就是肌肉內微血管破裂或肌纖維損傷，會令肌肉產生痠痛感，而且可能會持續2-3天，因此也稱為「延遲性痠痛(DOMS)」。

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如果這2-3天想做點運動，可以選擇較低強度運動或改練其他肌群。

初學者建議以「全身練」為佳，並多加強核心穩定度。

剛踏入健身的新手普遍肌力偏弱，在每次訓練時，應包含下肢、上肢以及強化核心軀幹的動作組合，因此，循環式訓練是不錯的開端。

目標為增加整體肌力、肌肉協調度以及核心穩定度，為之後做複合式負重訓練打下良好基礎。

以初學者來說，大部分的組數應該落在8-12下，目的是增加肌肉並練習動作控制。