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body_diff: "[{\"diffs\":[[1,\"<html>\\\r\\\n<head>\\\r\\\n  <title>脂肪肝最怕的运动，每天练一练，把肝养回来</title>\\\r\\\n  <basefont face=\\\"微软雅黑\\\" size=\\\"2\\\" />\\\r\\\n  <meta http-equiv=\\\"Content-Type\\\" content=\\\"text/html;charset=utf-8\\\" />\\\r\\\n  <meta name=\\\"exporter-version\\\" content=\\\"YXBJ Windows/608924 (zh-CN, DDL); Windows/10.0.0 (Win64); EDAMVersion=V2;\\\"/>\\\r\\\n  <meta name=\\\"content-class\\\" content=\\\"yinxiang.peso.superNote\\\"/>\\\r\\\n  <meta name=\\\"application-data:yinxiang.noteLayout\\\" content=\\\"{\\\"lineSpace\\\":\\\"recommend\\\",\\\"paragraphSpace\\\":\\\"recommend\\\"}\\\"/>\\\r\\\n  <style>\\\r\\\n\\tbody, td {\\\r\\\n\\t  font-family: 微软雅黑;\\\r\\\n\\t  font-size: 12pt;\\\r\\\n\\t}\\\r\\\n  </style>\\\r\\\n</head>\\\r\\\n<body>\\\r\\\n<a name=\\\"42562\\\"></a>\\\r\\\n<h1>脂肪肝最怕的运动，每天练一练，把肝养回来</h1>\\\r\\\n\\\r\\\n<div><span style=\\\"\\\"><div style=\\\"max-width: 700px;\\\"><p></p><div style=\\\"--en-blockquote: true; box-sizing: border-box; border-left: 3px solid #b4c0cc; background-position: initial initial; background-repeat: initial initial;\\\"><div>原文链接: <a href=\\\"http://mp.weixin.qq.com/s?__biz=MzA5MjU4ODE0NQ==&amp;mid=2247590981&amp;idx=1&amp;sn=4bebeb33098a1f106fc45459ecb06766&amp;chksm=913bc93e471bd652b18e132d496a2c1b2c8dc35a98b60f5b2e601bcf39f16c61b52b544c22a4&amp;mpshare=1&amp;scene=1&amp;srcid=0517UFpEKLXuIVBV1S45bJGY&amp;sharer_shareinfo=7c67f1bb4602eb609eeadae9f91e99fb&amp;sharer_shareinfo_first=7c67f1bb4602eb609eeadae9f91e99fb#rd\\\"><span>http://mp.weixin.qq.com/s?__biz=MzA5MjU4ODE0NQ==&amp;mid=2247590...</span></a></div></div><p></p><div style=\\\"\\\"><div><div><div><span><a style=\\\"\\\"> 四川社体 </a></span><span><em></em></span></div><div style=\\\"\\\"><div style=\\\"color: rgb(62, 62, 62);\\\"><div><div><div><span><img src=\\\"脂肪肝最怕的运动，每天练一练，把肝养回来_files/640.jpg\\\" type=\\\"image/jpeg\\\" data-filename=\\\"640.jpg\\\" style=\\\"--en-marks: %7B%22align%22%3A%22center%22%7D; letter-spacing: 0.578px; display: inline; height: auto; width: auto;\\\" width=\\\"auto\\\"/></span></div><div><span><br/></span></div><div style=\\\"background-color: rgb(255, 249, 223); box-sizing: border-box; font-style: normal; font-weight: 400; text-align: justify; color: rgb(62, 62, 62);\\\"><div style=\\\"letter-spacing: 1px; box-sizing: border-box;\\\"><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><img src=\\\"脂肪肝最怕的运动，每天练一练，把肝养回来_files/640.png\\\" type=\\\"image/png\\\" data-filename=\\\"640.png\\\" alt=\\\"图片\\\" style=\\\"--en-marks: %7B%22align%22%3A%22center%22%7D; height: auto; width: auto;\\\" width=\\\"auto\\\"/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p></div><div style=\\\"text-align: left; display: flex; box-sizing: border-box;\\\"><div style=\\\"display: inline-block; vertical-align: middle; width: auto; background-color: rgba(217, 210, 43, 0.18); border-style: solid; border-width: 0px 0px 0px 3px; border-left-color: rgb(217, 210, 43); border-right-color: rgb(217, 210, 43); min-width: 5%; max-width: 100%; height: auto; box-sizing: border-box;\\\"><div style=\\\"display: flex; box-sizing: border-box;\\\"><div style=\\\"display: inline-block; vertical-align: top; width: auto; min-width: 5%; max-width: 100%; height: auto; box-sizing: border-box;\\\"><div style=\\\"text-align: center; box-sizing: border-box;\\\"><div style=\\\"max-width: 100%; vertical-align: middle; display: inline-block; width: 15px; height: auto; box-sizing: border-box;\\\"><img src=\\\"脂肪肝最怕的运动，每天练一练，把肝养回来_files/640 [1].png\\\" type=\\\"image/png\\\" data-filename=\\\"640.png\\\" style=\\\"--en-marks: %7B%22align%22%3A%22center%22%7D; vertical-align: middle; max-width: 100%; width: auto; box-sizing: border-box; height: auto;\\\" width=\\\"auto\\\"/></div></div></div><div style=\\\"display: inline-block; vertical-align: top; width: auto; min-width: 5%; max-width: 100%; height: auto; box-sizing: border-box;\\\"><div style=\\\"text-align: justify; color: rgb(170, 165, 46); box-sizing: border-box;\\\"><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p></div></div></div></div><div style=\\\"display: inline-block; vertical-align: middle; width: auto; min-width: 5%; max-width: 100%; height: auto; box-sizing: border-box;\\\"><div style=\\\"text-align: justify; color: rgb(170, 165, 46); box-sizing: border-box;\\\"><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><strong style=\\\"box-sizing: border-box;\\\"><span>得了脂肪肝，为什么医生推荐跳绳？</span></strong></p></div></div></div><div style=\\\"letter-spacing: 1px; box-sizing: border-box;\\\"><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>就两天，有程序员通过坚持跳绳2年，成功摆脱了脂肪肝，上了热搜。</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>事情是这样的：浙江杭州的一名程序员杨先生每天跳绳，坚持2年，体重从170斤降到140斤。基本上每天跳绳5000次左右，掌握技巧后对膝盖的影响不大。杨先生说：“跳没了肾结石，也跳没了脂肪肝。”</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><strong style=\\\"box-sizing: border-box;\\\"><span>好多朋友关心：跳绳为什么能逆转脂肪肝？经常跳绳会不会伤膝盖？</span></strong></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><strong style=\\\"box-sizing: border-box;\\\"><span>跳绳为什么能“治病”？</span></strong></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>肥胖、内脏脂肪多与患脂肪肝的风险密切相关，除了平衡膳食，运动也是最有效的方式之一。</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>脂肪肝的运动疗法不光应该控制体重，而且要通过调节血脂水平，降低胰岛素抵抗与应激反应，还不能太剧烈，因此要采用中、低强度的有氧运动方式，跳绳就是推荐运动项目之一。</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>运动量以中等强度为宜，每周4次以上，累计锻炼时间至少150分钟。通过改变健康的生活方式3~12个月，可以改善大部分脂肪肝患者的肝脏功能。</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>除此之外，跳绳还有个显著好处就是强化心肺功能。近期，泰国朱拉隆功大学学者发表在《欧洲临床营养学杂志》上的研究指出，跳绳是一种低成本、高效、能显著改善心肺健康的运动，尤其适合有慢性病风险的年轻人。</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>研究团队将59名健康成年人（平均年龄21.7岁）随机分为高强度间歇组、中等强度持续组和对照组。</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>高强度间歇组进行每周3次、每次9组、每组2分钟的跳绳，心率达最大心率（220-年龄）的80%，组间休息1分钟；</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>中等强度持续组进行每周5次、每次30分钟的跳绳，心率达最大心率的70%。</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><img src=\\\"脂肪肝最怕的运动，每天练一练，把肝养回来_files/640 [1].jpg\\\" type=\\\"image/jpeg\\\" data-filename=\\\"640.jpg\\\" alt=\\\"图片\\\" style=\\\"--en-marks: %7B%22align%22%3A%22center%22%7D; height: auto; width: auto;\\\" width=\\\"auto\\\"/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>结果显示，训练8周后，高强度间歇组和中等强度连续组的心肺适能均明显优于对照组与训练前的水平。</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>跳绳时身体腾空，运动强度显著上升，心脏需更努力泵血以满足肌肉对氧气的需求，表现为心率快速提高。这能有效锻炼心脏功能和肺部氧气交换能力，从而提升心肺耐力。</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>跳绳还可全面提升力量、协调能力和爆发力，助力高效燃脂。</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p></div><div style=\\\"display: flex; text-align: left; box-sizing: border-box;\\\"><div style=\\\"display: inline-block; vertical-align: bottom; width: auto; height: auto; box-sizing: border-box;\\\"><div style=\\\"text-align: center; box-sizing: border-box;\\\"><div style=\\\"display: inline-block; width: 30px; height: 30px; vertical-align: top; overflow: hidden; background-color: rgb(149, 198, 106); border-radius: 90px; box-sizing: border-box;\\\"><div style=\\\"color: rgb(255, 255, 255); box-sizing: border-box;\\\"><p style=\\\"box-sizing: border-box;\\\"><span><br/></span></p></div></div></div></div><div style=\\\"display: inline-block; vertical-align: bottom; width: auto; min-width: 5%; max-width: 100%; height: auto; box-sizing: border-box;\\\"><div style=\\\"display: flex; width: 100%; border-style: solid; border-width: 0px 0px 12px; border-bottom-color: rgb(255, 239, 177); box-sizing: border-box;\\\"><div style=\\\"width: 100%; box-sizing: border-box;\\\"><p style=\\\"box-sizing: border-box;\\\"><strong style=\\\"box-sizing: border-box;\\\"><span>怎么跳效果最好？</span></strong></p></div></div></div></div><div style=\\\"letter-spacing: 1px; box-sizing: border-box;\\\"><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>每次跳绳多长时间最佳？</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>每天以 70-80 下 / 分的速度，坚持跳 30 分钟，比较符合一般人的体能。</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>当然，如果你没有什么运动基础，可以每次运动5-10分钟，断断续续完成 30 分钟，随后，根据身体感受逐渐慢慢延长时间，也会有不错的减脂效果。</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>如果你体能已经很不错了，可以试试「间歇式跳绳」：保持每分钟 150 次的速度跳 2 分钟，然后间歇 30～60 秒缓冲休息，重复「跳绳-休息」这样的循环 15 次。</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><img src=\\\"脂肪肝最怕的运动，每天练一练，把肝养回来_files/640 [2].jpg\\\" type=\\\"image/jpeg\\\" data-filename=\\\"640.jpg\\\" alt=\\\"图片\\\" style=\\\"--en-marks: %7B%22align%22%3A%22center%22%7D; height: auto; width: auto;\\\" width=\\\"auto\\\"/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p></div><div style=\\\"display: flex; text-align: left; box-sizing: border-box;\\\"><div style=\\\"display: inline-block; vertical-align: bottom; width: auto; height: auto; box-sizing: border-box;\\\"><div style=\\\"text-align: center; box-sizing: border-box;\\\"><div style=\\\"display: inline-block; width: 30px; height: 30px; vertical-align: top; overflow: hidden; background-color: rgb(149, 198, 106); border-radius: 90px; box-sizing: border-box;\\\"><div style=\\\"color: rgb(255, 255, 255); box-sizing: border-box;\\\"><p style=\\\"box-sizing: border-box;\\\"><span><br/></span></p></div></div></div></div><div style=\\\"display: inline-block; vertical-align: bottom; width: auto; min-width: 5%; max-width: 100%; height: auto; box-sizing: border-box;\\\"><div style=\\\"display: flex; width: 100%; border-style: solid; border-width: 0px 0px 12px; border-bottom-color: rgb(255, 239, 177); box-sizing: border-box;\\\"><div style=\\\"width: 100%; box-sizing: border-box;\\\"><p style=\\\"box-sizing: border-box;\\\"><strong style=\\\"box-sizing: border-box;\\\"><span>每次跳绳多长时间最佳？</span></strong></p></div></div></div></div><div style=\\\"letter-spacing: 1px; box-sizing: border-box;\\\"><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>一般来说，运动达到中等强度的话，燃脂效果最好。</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>对于跳绳而言，每分钟跳70-80下就可以了，没有必要盲目追求速度。</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><strong style=\\\"box-sizing: border-box;\\\"><span>间歇法</span></strong></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>间歇法主要是以跳绳 - 休息 - 跳绳 - 休息……这样的循环来安排。</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>跳绳间歇训练一（简单版）：</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>尽力连续跳绳 1～3 分钟，</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>再休息 30～60 秒，</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>再连续跳 1～3 分钟，</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>……</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>依次循环。</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>如果你会一些跳绳技巧，比如反向跳、交叉跳、双摇等，也可以把这些花样加进去，让训练变得不那么枯燥。如果你喜欢，还可以将其它的动作编进训练。</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><strong style=\\\"box-sizing: border-box;\\\"><span>跳绳间歇训练二（综合版）：</span></strong></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>连续跳绳 100 个，休息 60 秒；</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>做 10 个波比跳，休息 60 秒；</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>做 10 个空气深蹲，休息 60 秒；</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>依次循环 4～5 次。</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>这一类的训练，一般可以在 15～20 分钟内结束。唯一的要点是：强度要到位。</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box; text-align: center;\\\"><span><img src=\\\"脂肪肝最怕的运动，每天练一练，把肝养回来_files/640.gif\\\" type=\\\"image/gif\\\" data-filename=\\\"640.gif\\\" alt=\\\"图片\\\" style=\\\"--en-marks: %7B%22align%22%3A%22center%22%7D; height: auto; width: auto;\\\" width=\\\"auto\\\"/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p></div><div style=\\\"display: flex; text-align: left; box-sizing: border-box;\\\"><div style=\\\"display: inline-block; vertical-align: bottom; width: auto; height: auto; box-sizing: border-box;\\\"><div style=\\\"text-align: center; box-sizing: border-box;\\\"><div style=\\\"display: inline-block; width: 30px; height: 30px; vertical-align: top; overflow: hidden; background-color: rgb(149, 198, 106); border-radius: 90px; box-sizing: border-box;\\\"><div style=\\\"color: rgb(255, 255, 255); box-sizing: border-box;\\\"><p style=\\\"box-sizing: border-box;\\\"><span><br/></span></p></div></div></div></div><div style=\\\"display: inline-block; vertical-align: bottom; width: auto; min-width: 5%; max-width: 100%; height: auto; box-sizing: border-box;\\\"><div style=\\\"display: flex; width: 100%; border-style: solid; border-width: 0px 0px 12px; border-bottom-color: rgb(255, 239, 177); box-sizing: border-box;\\\"><div style=\\\"width: 100%; box-sizing: border-box;\\\"><p style=\\\"box-sizing: border-box;\\\"><strong style=\\\"box-sizing: border-box;\\\"><span>跳绳有哪些注意事项？</span></strong></p></div></div></div></div><div style=\\\"letter-spacing: 1px; box-sizing: border-box;\\\"><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>除此之外，为了保证安全，还需要注意：</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>不要在水泥、瓷砖等硬地面上跳</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>既然跳绳这么简单方便，很多人拿根绳子就准备在家开始练起来了，千万别！</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>跳绳跳跃落地后会产生冲击力，如果地面太硬，身体关节没有很好地缓冲接收，容易伤到膝盖，造成关节微细损伤，可能出现小腿疼、脚踝疼等情况。</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>为了保护关节，最好在有弹性的塑胶地面上跳绳，不要在水泥地面上，如果只能在水泥地面（例如家里）跳，可以垫一层有弹力的毯子减震缓冲。</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>还有，选择合适舒适的运动鞋，最好选择有缓冲减震装置的运动鞋，不要光脚或穿硬底鞋</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>不要空腹跳绳，有低血糖风险</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>有研究表明，与餐后运动相比，空腹时体内血糖含量较低，运动时会调用更多脂肪供能，燃脂效果更好。但是空腹时本来体内血糖就低，再跳绳会让血糖含量更低，可能引发低血糖出现头昏眼花甚至昏厥等，也会加重心血管负担，得不偿失。</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>减肥的关键是通过控制饮食和增加锻炼，创造能量缺口，什么时间运动，其实并没有那么重要。</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>餐后休息一段时间再运动，只要运动时长足够，也可以达到接近空腹运动时的燃脂效果，没有必要追求空腹运动。</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p></div><div style=\\\"display: flex; text-align: left; box-sizing: border-box;\\\"><div style=\\\"display: inline-block; vertical-align: bottom; width: auto; height: auto; box-sizing: border-box;\\\"><div style=\\\"text-align: center; box-sizing: border-box;\\\"><div style=\\\"display: inline-block; width: 30px; height: 30px; vertical-align: top; overflow: hidden; background-color: rgb(149, 198, 106); border-radius: 90px; box-sizing: border-box;\\\"><div style=\\\"color: rgb(255, 255, 255); box-sizing: border-box;\\\"><p style=\\\"box-sizing: border-box;\\\"><span><br/></span></p></div></div></div></div><div style=\\\"display: inline-block; vertical-align: bottom; width: auto; min-width: 5%; max-width: 100%; height: auto; box-sizing: border-box;\\\"><div style=\\\"display: flex; width: 100%; border-style: solid; border-width: 0px 0px 12px; border-bottom-color: rgb(255, 239, 177); box-sizing: border-box;\\\"><div style=\\\"width: 100%; box-sizing: border-box;\\\"><p style=\\\"box-sizing: border-box;\\\"><strong style=\\\"box-sizing: border-box;\\\"><span>跳绳的选择</span></strong></p></div></div></div></div><div style=\\\"letter-spacing: 1px; box-sizing: border-box;\\\"><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>长度：很多人会以为跳绳的长度无所谓，主要能用就行，其实并不然。我们购买了跳绳以后，一定要根据自己的身高进行修剪，过短就不用说了，容易绊倒，而过长的跳绳需要我们更高的跳跃与更大的挥动来完成跳绳动作，所以，一般来讲，是选择双手握住手柄，一只脚踩在绳中间，拉直跳绳，手柄高度在胯部以上肋骨以下的跳绳长度。</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span>重量：不要选过轻的，比较推荐手柄较轻，绳索稍重的跳绳，在惯性的帮助下，这样的跳绳能让我们最轻松顺畅地完成动作。</span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><div style=\\\"text-align: center;\\\"><img src=\\\"脂肪肝最怕的运动，每天练一练，把肝养回来_files/640 [2].png\\\" type=\\\"image/png\\\" data-filename=\\\"640.png\\\" style=\\\"--en-marks: %7B%22align%22%3A%22center%22%7D; height: auto; width: auto;\\\" width=\\\"auto\\\"/></div><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p><p style=\\\"white-space: normal; box-sizing: border-box;\\\"><span><br/></span></p></div></div><div><span><br/></span></div><div><p style=\\\"\\\"><span><br/></span></p></div></div><div style=\\\"letter-spacing: 0.578px;\\\"><div style=\\\"color: rgb(95, 156, 239);\\\"><div style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; letter-spacing: 0.544px; text-align: center; background-color: rgb(247, 247, 247); color: rgb(205, 205, 205);\\\"><div style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; letter-spacing: 2px; text-align: left;\\\"><div style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; letter-spacing: 0.544px; text-align: center; text-indent: 0em;\\\"><span style=\\\"text-indent: 0em; -webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(89, 89, 89); letter-spacing: 2px;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px;\\\"><span>在我们</span></span><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; background-color: rgb(255, 169, 0);\\\"><span>四川省科学健身“云端微课堂” 中</span></span><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px;\\\"><span>，有许多科学健身方式方法，教练带练，扫描下方二维码，关注</span></span></span><strong style=\\\"text-indent: 0em; -webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(89, 89, 89); letter-spacing: 2px;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px;\\\"><span>“四川社体”</span></span></strong><span style=\\\"text-indent: 0em; -webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(89, 89, 89); letter-spacing: 2px;\\\"><span>公众号，点击</span></span><strong style=\\\"text-indent: 0em; -webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(89, 89, 89); letter-spacing: 2px;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px;\\\"><span>资讯</span></span></strong><span style=\\\"text-indent: 0em; -webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(89, 89, 89); letter-spacing: 2px;\\\"><span>栏目，即可获取课程内容。</span></span></div><div style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; letter-spacing: 0.544px; text-align: center; text-indent: 0em;\\\"><img src=\\\"脂肪肝最怕的运动，每天练一练，把肝养回来_files/640 [3].png\\\" type=\\\"image/png\\\" data-filename=\\\"640.png\\\" style=\\\"--en-marks: %7B%22align%22%3A%22center%22%7D; -webkit-tap-highlight-color: transparent; outline: 0px; border-radius: 8px; pointer-events: none; letter-spacing: 0.544px; background-size: 16px auto; __visibility: visible; width: auto; height: auto;\\\" width=\\\"auto\\\"/></div></div></div><p style=\\\"\\\"><span><br/></span></p></div></div><div style=\\\"text-indent: 0em; letter-spacing: 0.544px; text-align: center; caret-color: rgb(163, 163, 163); background-color: rgb(255, 255, 255); -webkit-tap-highlight-color: transparent; outline: 0px; vertical-align: bottom;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(89, 89, 89); text-indent: 0em; letter-spacing: 2px;\\\"><span>监审：一栗  </span></span></div><div style=\\\"text-indent: 0em; letter-spacing: 0.544px; text-align: center; caret-color: rgb(163, 163, 163); background-color: rgb(255, 255, 255); -webkit-tap-highlight-color: transparent; outline: 0px; vertical-align: bottom;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(89, 89, 89); __visibility: visible; letter-spacing: 2px;\\\"><span>        编审：金珂          </span></span></div><div style=\\\"text-indent: 0em; letter-spacing: 0.544px; text-align: center; caret-color: rgb(163, 163, 163); background-color: rgb(255, 255, 255); -webkit-tap-highlight-color: transparent; outline: 0px; vertical-align: bottom;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(89, 89, 89); __visibility: visible; letter-spacing: 2px;\\\"><span>编校：姜姜、玉竹</span></span></div><div style=\\\"text-indent: 0em; letter-spacing: 0.544px; text-align: center; caret-color: rgb(163, 163, 163); background-color: rgb(255, 255, 255); -webkit-tap-highlight-color: transparent; outline: 0px; vertical-align: bottom;\\\"><span style=\\\"color: rgb(89, 89, 89); letter-spacing: 2px; text-indent: 0em;\\\"><span>运维：劲嵩 </span></span></div><div style=\\\"text-indent: 0em; letter-spacing: 0.544px; text-align: center; caret-color: rgb(163, 163, 163); background-color: rgb(255, 255, 255); -webkit-tap-highlight-color: transparent; outline: 0px; vertical-align: bottom;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(89, 89, 89); __visibility: visible; letter-spacing: 2px;\\\"><span>技术安全：王林</span></span></div><div style=\\\"letter-spacing: 0.544px; text-align: center; caret-color: rgb(163, 163, 163); background-color: rgb(255, 255, 255); -webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(129, 74, 74);\\\"><div style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; text-indent: 0em;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(89, 89, 89); letter-spacing: 2px;\\\"><strong style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(62, 62, 62); letter-spacing: 0.544px; __visibility: visible;\\\"><span>觉得文章实用</span></strong></span></div></div><div style=\\\"text-indent: 0em; letter-spacing: 0.544px; text-align: center; caret-color: rgb(163, 163, 163); background-color: rgb(255, 255, 255); -webkit-tap-highlight-color: transparent; outline: 0px;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(89, 89, 89); letter-spacing: 2px;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; __visibility: visible;\\\"><strong style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; __visibility: visible;\\\"><span>别忘</span></strong></span><strong style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(171, 25, 66); __visibility: visible;\\\"><span>「分享」</span></strong><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; __visibility: visible;\\\"><strong style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; __visibility: visible;\\\"></strong></span><strong style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; letter-spacing: 0.544px; __visibility: visible;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; __visibility: visible;\\\"><span>点个</span></span></strong><strong style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(171, 25, 66); __visibility: visible;\\\"><span>「</span></strong><strong style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(171, 25, 66); __visibility: visible;\\\"><span>在看」</span></strong></span></div><div style=\\\"text-indent: 0em; letter-spacing: 0.544px; text-align: center; caret-color: rgb(163, 163, 163); background-color: rgb(255, 255, 255); -webkit-tap-highlight-color: transparent; outline: 0px;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(89, 89, 89); letter-spacing: 2px;\\\"><strong style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; letter-spacing: 0.544px; __visibility: visible;\\\"><span>告诉家人朋友哦~</span></strong></span></div><div style=\\\"letter-spacing: 0.544px; text-align: center; caret-color: rgb(163, 163, 163); background-color: rgb(255, 255, 255); -webkit-tap-highlight-color: transparent; outline: 0px;\\\"><div style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; letter-spacing: 0.544px;\\\"><div style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; letter-spacing: 0.544px;\\\"><div style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(45, 46, 47); letter-spacing: 1px;\\\"><div style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; letter-spacing: 0.544px; color: rgb(129, 74, 74);\\\"><div style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(62, 62, 62); letter-spacing: 0.544px;\\\"><div style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; text-indent: 0em;\\\"><div style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; display: inline-block;\\\"><div style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(129, 74, 74);\\\"><div style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(62, 62, 62); letter-spacing: 0.544px; text-align: start;\\\"><div style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; text-align: center;\\\"><div style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; display: inline-block;\\\"><div style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(129, 74, 74);\\\"><p style=\\\"-webkit-tap-highlight-color: transparent; outline: 0; __visibility: visible;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(89, 89, 89); letter-spacing: 2px;\\\"><strong style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(45, 46, 47); __visibility: visible;\\\"></strong></span></p><p style=\\\"-webkit-tap-highlight-color: transparent; outline: 0; __visibility: visible;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(89, 89, 89); letter-spacing: 2px;\\\"><strong style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(45, 46, 47); __visibility: visible;\\\"><span>- END -</span></strong></span></p><p style=\\\"-webkit-tap-highlight-color: transparent; outline: 0; __visibility: visible;\\\"><span><br/></span></p></div></div></div></div><ul style=\\\"width: 406.302px; -webkit-tap-highlight-color: transparent; outline: 0; list-style-type: none;\\\"><li style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(89, 89, 89); __visibility: visible; letter-spacing: 2px;\\\"><div style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; vertical-align: bottom;\\\"><span><a href=\\\"http://mp.weixin.qq.com/s?__biz=MzA5MjU4ODE0NQ==&amp;mid=2247576950&amp;idx=2&amp;sn=e2814a497ffd2938126ff9de782810da&amp;chksm=90693c68a71eb57e17e33147414981e7e87584970344ce04a156e8358af60055117c50d56db8&amp;scene=21#wechat_redirect\\\" style=\\\"outline: 0px; cursor: default;\\\" target=\\\"_blank\\\">引领·人物 | 陈丹，赛场急救侠“救”在你身边</a></span></div></li><li style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px;\\\"><div style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; vertical-align: bottom; letter-spacing: 0.544px;\\\"><span><br/></span></div></li><li style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; letter-spacing: 2px;\\\"><div style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; vertical-align: bottom; letter-spacing: 0.544px;\\\"><span><a href=\\\"http://mp.weixin.qq.com/s?__biz=MzA5MjU4ODE0NQ==&amp;mid=2247576917&amp;idx=1&amp;sn=6b6e672038764f48ae52b07859e19941&amp;chksm=90693c4ba71eb55d51d194834b1b59e538ba98b7fb66119bb8b3478256b32e88c96e6dd461fd&amp;scene=21#wechat_redirect\\\" style=\\\"outline: 0px; cursor: default; letter-spacing: 2px;\\\" target=\\\"_blank\\\">腰部不适，该做什么运动？医生推荐！比躺着还爽...</a></span></div></li><li style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px;\\\"><div style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; vertical-align: bottom; letter-spacing: 0.544px;\\\"><span><br/></span></div></li><li style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; letter-spacing: 2px;\\\"><div style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; vertical-align: bottom; letter-spacing: 0.544px;\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; cursor: default; letter-spacing: 2px;\\\"><span><a href=\\\"http://mp.weixin.qq.com/s?__biz=MzA5MjU4ODE0NQ==&amp;mid=2247576856&amp;idx=3&amp;sn=198f97fb6b53cc6870a1157d62c93db4&amp;chksm=90693c06a71eb510ba81e8b2d0706a58faba96c4eb7c979e8e2df256e996e84886bb1cf6a9cd&amp;scene=21#wechat_redirect\\\" style=\\\"outline: 0px; cursor: default;\\\" target=\\\"_blank\\\">劳德巴赫·第三届川渝桥牌交流对抗赛在广元开赛</a></span></span></div></li></ul></div></div></div></div></div></div></div></div></div><div style=\\\"color: rgb(0, 0, 0); letter-spacing: normal;\\\"><span style=\\\"\\\"><span><img src=\\\"脂肪肝最怕的运动，每天练一练，把肝养回来_files/640 [4].png\\\" type=\\\"image/png\\\" data-filename=\\\"640.png\\\" style=\\\"--en-marks: %7B%22align%22%3A%22center%22%7D; caret-color: rgb(163, 163, 163); background-color: rgb(255, 255, 255); -webkit-tap-highlight-color: transparent; outline: 0px; pointer-events: none; color: rgb(89, 89, 89); letter-spacing: 2px; __visibility: visible; width: auto; height: auto;\\\" width=\\\"auto\\\"/></span></span></div><div style=\\\"text-indent: 0em; letter-spacing: 0.544px; text-align: center; caret-color: rgb(163, 163, 163); background-color: rgb(255, 255, 255); -webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(129, 74, 74);\\\"><span style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px; color: rgb(89, 89, 89); letter-spacing: 2px;\\\"><strong style=\\\"-webkit-tap-highlight-color: transparent; outline: 0px;\\\"><span>查看更多健身/运动/体育</span></strong></span><strong style=\\\"color: rgb(89, 89, 89); letter-spacing: 2px; text-indent: 0em; -webkit-tap-highlight-color: transparent; outline: 0px;\\\"><span>知识</span></strong></div><div style=\\\"text-indent: 0em; letter-spacing: 0.544px; text-align: center; caret-color: rgb(163, 163, 163); background-color: rgb(255, 255, 255); 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