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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!QjiQVchOEycMX07sxvJiposted 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。

122Please respect copyright.ＰＥＮＡＮＡqQZx3mjOPZ

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

122Please respect copyright.ＰＥＮＡＮＡ4BK1hMBuWH

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。

122Please respect copyright.ＰＥＮＡＮＡwug6Jv3k15

4. 每天 30 分鐘左右，不需要跑步或重訓。

122Please respect copyright.ＰＥＮＡＮＡ1DxEPkcwtk

每日運動安排（約 30 分鐘）

122Please respect copyright.ＰＥＮＡＮＡbeGTL2Exa7

A. 床上/椅子伸展與暖身（5 分鐘）

122Please respect copyright.ＰＥＮＡＮＡk0Oi3fS9Gv

頭頸、肩膀、手臂、腿部伸展

122Please respect copyright.ＰＥＮＡＮＡcbYQ93NTe6

輕鬆動作，不要用力過度

122Please respect copyright.ＰＥＮＡＮＡw7asOwyAjl

目的是促進血液循環，避免肌肉僵硬

122Please respect copyright.ＰＥＮＡＮＡyVzpcGKAza

B. 床上或椅子抗阻運動（20 分鐘）

122Please respect copyright.ＰＥＮＡＮＡacHWn0be3h

每個動作 2–3 組，每組 12–15 次，組間休息 30–60 秒

122Please respect copyright.ＰＥＮＡＮＡH3bv4Aojy2

1. 床上抬腿（腹部、下肢）

122Please respect copyright.ＰＥＮＡＮＡzGnGS2llT2

平躺，雙腿伸直抬起 45°，慢慢放下

122Please respect copyright.ＰＥＮＡＮＡywLRlmfMXI

2. 橋式抬臀（臀部、核心）

122Please respect copyright.ＰＥＮＡＮＡdZ1Y7EVn0k

平躺，雙腳踩床或地面，抬臀到與膝肩同高，慢慢放下

122Please respect copyright.ＰＥＮＡＮＡSNgAUDLHmN

3. 床上伏地挺身（膝蓋著地版）（胸、肩、手臂）

122Please respect copyright.ＰＥＮＡＮＡG6gt76EWjP

如果膝蓋受力太大，可用牆壁版伏地挺身

122Please respect copyright.ＰＥＮＡＮＡ2phICKCTWx

4. 側抬腿（髖關節、側腹）

122Please respect copyright.ＰＥＮＡＮＡyZTldILEfm

側躺，抬上方腿至最高，慢慢放下

122Please respect copyright.ＰＥＮＡＮＡUExRiSJaLt

5. 手臂後伸/二頭肌彎曲（手臂肌肉）

122Please respect copyright.ＰＥＮＡＮＡoGTWuS2dLA

可用水瓶或彈力帶增加阻力

122Please respect copyright.ＰＥＮＡＮＡxRE1AkcA5q

C. 收操伸展（5 分鐘）

122Please respect copyright.ＰＥＮＡＮＡTfNAwIzFI3

腿、手臂、腰背、肩膀伸展

122Please respect copyright.ＰＥＮＡＮＡOMPLA3JyAt

配合深呼吸，放鬆肌肉

122Please respect copyright.ＰＥＮＡＮＡjpXH6AscWr

小技巧

122Please respect copyright.ＰＥＮＡＮＡJQlbCymzKq

每週 5–6 天即可，不用每天高強度

122Please respect copyright.ＰＥＮＡＮＡ81wM6rY2M7

蛋白質分配均勻：每餐約 30–35 g，避免長時間不吃蛋白

122Please respect copyright.ＰＥＮＡＮＡaBTDVj5QFZ

多喝水：每天 1.5–2 L，幫助代謝

122Please respect copyright.ＰＥＮＡＮＡOsZvz2RNUS

監測體重：每週同時間量體重，慢慢追蹤

122Please respect copyright.ＰＥＮＡＮＡgfXg0Hdkh1

可加入 5–10 分鐘簡單步行，即使在房間也可踩踏步

122Please respect copyright.ＰＥＮＡＮＡinZggETt2m

💡 效果預期

122Please respect copyright.ＰＥＮＡＮＡLaaSJiwu3M

每週可減 0.25–0.3 kg，屬慢速安全減脂

122Please respect copyright.ＰＥＮＡＮＡRMoHxC8pf3

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

122Please respect copyright.ＰＥＮＡＮＡvdNkxqF4jU

幾個月後身體線條會更緊實，體脂下降

216.73.216.108

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用AI教你做膳食計劃
General
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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