20180703 - 【评】_在 QUORA 上认真回复了一个问题。_翻译如下。_【转】_h - GooglePlus

【评】

在 QUORA 上认真回复了一个问题。

翻译如下。

【转】

https://www.quora.com/What-are-great-easy-exercises-that-I-can-add-into-a-10-minute-daily-routine-that-will-drastically-change-the-way-I-look-in-about-2-months/answer/Eric-Fang-9

What are great easy exercises that I can add into a 10 minute daily routine that will drastically change the way I look in about 2 months?
有没有什么简单易行的锻炼方法，每天只需要十分钟，却能在两个月内大大改善我的体型？

Eric Fang, lives in Sydney, Australia (2005-present)

You can improve a lot with 10 minutes a day. Actually, 7 minutes is enough.
你可以改善很多，每天10分钟。实际上，只需要7分钟。

3 minutes air squats in the morning, after getting up.
早上起床后，3分钟无负重深蹲。

3 minutes push up before or after lunch ( don’t eat too much at lunch ).
午餐前或者午餐后，3分钟俯卧撑（中饭别吃太多）

1 minute pull up before supper.
晚餐前1分钟引体向上。

That’s it. Make sure you get definitely exhausted at each exercise.
就这么简单。确保每次锻炼都筋疲力尽。

But it won’t work if you get too much calories. So,
不过，如果你摄入太多卡路里，这些就会无效。所以，

Don’t eat/drink extra sugar, such as soft drink, cakes, ice cream, biscuit, alcohol, etc.
不要吃/喝额外糖分，像软饮料，蛋糕，冰淇淋，饼干，酒，等等。

Keep minimum intake at dinner.
晚餐尽量少吃。

Eat healthy food.
吃健康食品。