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用AI教你做膳食計劃 - 我教你做膳食計畫（三）不運動的我們，床上伸展。 | Penana
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用AI教你做膳食計劃
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用AI教你做膳食計劃
ISSUE #3
Author: 臉書何心晴（玫君奶奶）
用AI教你做膳食計劃
Author: 臉書何心晴（玫君奶奶）
ISSUE #3
我教你做膳食計畫（三）不運動的我們，床上伸展。
No Plagiarism!VEWi1YmwiFXOmkZpjJoCposted on PＥNAＮＡ

方案設計原則

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1. 熱量控制：1750 kcal/day → 仍有約 300 kcal 赤字，慢慢減脂。

123Please respect copyright.ＰＥＮＡＮＡwmDfLuJY62

2. 蛋白質維持肌肉：100 g/day → 約 1.2 g/kg，足夠維持肌肉。

123Please respect copyright.ＰＥＮＡＮＡb5CCY6rSg8

3. 活動量低也能燃脂：主要靠床上或家裡簡單徒手抗阻運動 + 伸展。

123Please respect copyright.ＰＥＮＡＮＡtRGYISbci9

4. 每天 30 分鐘左右，不需要跑步或重訓。

123Please respect copyright.ＰＥＮＡＮＡB7YsQZncnU

每日運動安排（約 30 分鐘）

123Please respect copyright.ＰＥＮＡＮＡjyq3Hjf4OZ

A. 床上/椅子伸展與暖身（5 分鐘）

123Please respect copyright.ＰＥＮＡＮＡtS3tSG7aOc

頭頸、肩膀、手臂、腿部伸展

123Please respect copyright.ＰＥＮＡＮＡkgw795bLs4

輕鬆動作，不要用力過度

123Please respect copyright.ＰＥＮＡＮＡJjZDVYVZem

目的是促進血液循環，避免肌肉僵硬

123Please respect copyright.ＰＥＮＡＮＡ6gpS1m7gWl

B. 床上或椅子抗阻運動（20 分鐘）

123Please respect copyright.ＰＥＮＡＮＡWDYp3ALOqX

每個動作 2–3 組，每組 12–15 次，組間休息 30–60 秒

123Please respect copyright.ＰＥＮＡＮＡSsucNnMH0N

1. 床上抬腿（腹部、下肢）

123Please respect copyright.ＰＥＮＡＮＡtTPDG1ghis

平躺，雙腿伸直抬起 45°，慢慢放下

123Please respect copyright.ＰＥＮＡＮＡdsZ2otn0Id

2. 橋式抬臀（臀部、核心）

123Please respect copyright.ＰＥＮＡＮＡg1QpSfDOGZ

平躺，雙腳踩床或地面，抬臀到與膝肩同高，慢慢放下

123Please respect copyright.ＰＥＮＡＮＡ3m61bZ4luX

3. 床上伏地挺身（膝蓋著地版）（胸、肩、手臂）

123Please respect copyright.ＰＥＮＡＮＡOw9yxz1Azv

如果膝蓋受力太大，可用牆壁版伏地挺身

123Please respect copyright.ＰＥＮＡＮＡHfTgFB3A6H

4. 側抬腿（髖關節、側腹）

123Please respect copyright.ＰＥＮＡＮＡLueSekAg7i

側躺，抬上方腿至最高，慢慢放下

123Please respect copyright.ＰＥＮＡＮＡxifYh6e2zg

5. 手臂後伸/二頭肌彎曲（手臂肌肉）

123Please respect copyright.ＰＥＮＡＮＡOwwxDToN9q

可用水瓶或彈力帶增加阻力

123Please respect copyright.ＰＥＮＡＮＡJ28gSNvK8K

C. 收操伸展（5 分鐘）

123Please respect copyright.ＰＥＮＡＮＡvz34N9VCOR

腿、手臂、腰背、肩膀伸展

123Please respect copyright.ＰＥＮＡＮＡKsTsA5KkfU

配合深呼吸，放鬆肌肉

123Please respect copyright.ＰＥＮＡＮＡ5oIHTH0q4C

小技巧

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每週 5–6 天即可，不用每天高強度

123Please respect copyright.ＰＥＮＡＮＡye12yqFUcu

蛋白質分配均勻：每餐約 30–35 g，避免長時間不吃蛋白

123Please respect copyright.ＰＥＮＡＮＡdzAge1g86X

多喝水：每天 1.5–2 L，幫助代謝

123Please respect copyright.ＰＥＮＡＮＡqMpgfTsJV8

監測體重：每週同時間量體重，慢慢追蹤

123Please respect copyright.ＰＥＮＡＮＡhsZ5JhTk5o

可加入 5–10 分鐘簡單步行，即使在房間也可踩踏步

123Please respect copyright.ＰＥＮＡＮＡjN08Sxc84H

💡 效果預期

123Please respect copyright.ＰＥＮＡＮＡn1ekOZXvxO

每週可減 0.25–0.3 kg，屬慢速安全減脂

123Please respect copyright.ＰＥＮＡＮＡcmeiaMQZ8L

肌肉維持靠蛋白質 + 抗阻動作，可減少因低活動量造成的肌肉流失

123Please respect copyright.ＰＥＮＡＮＡN6BtxHNk7J

幾個月後身體線條會更緊實，體脂下降

216.73.216.254

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用AI教你做膳食計劃
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Short Story
Family
Last updated: Jul 14, 2026
Total word count: 683,632
Total reading time: 2,279 Minutes
飲食 健康 膳食計劃 成本控制
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