9個在健身時常見的錯誤

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你的鍛鍊計劃並沒有預期的結果嗎？可能你正在犯一些常見的健身錯誤，這些錯誤可能會阻礙你的進步。

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偶爾鍛鍊

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忽略熱身運動

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運動後直接結束

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水分補充不足

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練習錯誤的技術

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舉重過快

[{"selector":"#anim-50f107e4-0ad0-4845-a1e8-cebf5394a5d6","keyframes":{"transform":["translate3d(0px, -100%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"direction":"normal","duration":1700,"easing":"cubic-bezier(0.86, 0, 0.07, 1)","fill":"both"}] [{"selector":"#anim-a217c54a-5d39-4207-bf4e-00422e46e79e","keyframes":{"transform":["translate3d(0px, 100%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"direction":"normal","duration":1700,"easing":"cubic-bezier(0.86, 0, 0.07, 1)","fill":"both"}] [{"selector":"#anim-c8652dfd-dfda-46e7-9632-0ad5d1ce3e4e","keyframes":{"transform":["scale(2)","scale(1)"]},"delay":201,"direction":"normal","duration":1501,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-6bcb30b7-c789-46a3-80e7-017abc750491","keyframes":{"transform":["scale(1.15)","scale(1)"]},"delay":100,"direction":"normal","duration":6900,"easing":"linear","fill":"both"}] [{"selector":"#anim-c2da1ec4-f38d-4060-bd9d-a9453a679bd5","keyframes":{"transform":["translate3d(-110%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":1200,"direction":"normal","duration":700,"easing":"cubic-bezier(0.165, 0.84, 0.44, 1)","fill":"both"}] [{"selector":"#anim-e8368322-94f4-4219-9b96-699b6db128fa","keyframes":{"transform":["translate3d(-50%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":101,"direction":"normal","duration":1601,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-0e396eb3-e9cd-4ddc-9606-66e6485ab008","keyframes":{"transform":["translate3d(100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":101,"direction":"normal","duration":1601,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-4c334300-9938-41ee-a580-40c03afe9165","keyframes":{"transform":["translate3d(-50%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":101,"direction":"normal","duration":1601,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-5e50ad1d-552e-4749-afc2-28db1c696d89","keyframes":{"transform":["translate3d(0px, -20px, 0)","translate3d(0px, 0px, 0)"]},"delay":1000,"direction":"normal","duration":500,"easing":"cubic-bezier(0.165, 0.84, 0.44, 1)","fill":"both"}] [{"selector":"#anim-c27c3c91-a674-4e7f-8909-4ea4fe25bed2","keyframes":{"opacity":[0,1]},"delay":1000,"direction":"normal","duration":400,"easing":"linear","fill":"both"}] [{"selector":"#anim-b2f3c7ec-a272-41e9-8989-dd7a41e8b06a","keyframes":{"transform":["translate3d(0px, -20px, 0)","translate3d(0px, 0px, 0)"]},"delay":1150,"direction":"normal","duration":500,"easing":"cubic-bezier(0.165, 0.84, 0.44, 1)","fill":"both"}] [{"selector":"#anim-3d67496c-f85f-4187-a706-54f004413dca","keyframes":{"opacity":[0,1]},"delay":1150,"direction":"normal","duration":400,"easing":"linear","fill":"both"}] 6

不專注呼吸技巧

[{"selector":"#anim-21eb8fc5-0b01-4a11-9784-168012515413","keyframes":{"transform":["translate3d(0px, -100%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"direction":"normal","duration":1700,"easing":"cubic-bezier(0.86, 0, 0.07, 1)","fill":"both"}] [{"selector":"#anim-41580455-92a4-47eb-9dbb-18c58772ca8d","keyframes":{"transform":["translate3d(0px, 100%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"direction":"normal","duration":1700,"easing":"cubic-bezier(0.86, 0, 0.07, 1)","fill":"both"}] [{"selector":"#anim-c363ffc1-5404-43c8-96af-a67523db6f44","keyframes":{"transform":["scale(2)","scale(1)"]},"delay":201,"direction":"normal","duration":1501,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-68f64b45-266c-4bf4-b35a-18d119093616","keyframes":{"transform":["scale(1.15)","scale(1)"]},"delay":100,"direction":"normal","duration":6900,"easing":"linear","fill":"both"}] [{"selector":"#anim-dfc4ce1c-beec-4ba4-ba30-25cb7341a3d4","keyframes":{"transform":["translate3d(-110%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":1200,"direction":"normal","duration":700,"easing":"cubic-bezier(0.165, 0.84, 0.44, 1)","fill":"both"}] [{"selector":"#anim-cb714487-4c9e-434c-8515-4ef89480efeb","keyframes":{"transform":["translate3d(-50%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":101,"direction":"normal","duration":1601,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-50e0eff3-dec6-41c9-a176-fbbdadd597ca","keyframes":{"transform":["translate3d(100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":101,"direction":"normal","duration":1601,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-88feb077-80e1-44ba-9d4e-9c82f57f829e","keyframes":{"transform":["translate3d(-50%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":101,"direction":"normal","duration":1601,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-e985f9cc-424a-42ab-b807-b6c069bcc0d6","keyframes":{"transform":["translate3d(0px, -20px, 0)","translate3d(0px, 0px, 0)"]},"delay":1000,"direction":"normal","duration":500,"easing":"cubic-bezier(0.165, 0.84, 0.44, 1)","fill":"both"}] [{"selector":"#anim-8ac96364-0c31-429a-9626-b160a4f5f374","keyframes":{"opacity":[0,1]},"delay":1000,"direction":"normal","duration":400,"easing":"linear","fill":"both"}] [{"selector":"#anim-de756e48-2ccf-4bd4-99a2-4a9bbbae653f","keyframes":{"transform":["translate3d(0px, -20px, 0)","translate3d(0px, 0px, 0)"]},"delay":1150,"direction":"normal","duration":500,"easing":"cubic-bezier(0.165, 0.84, 0.44, 1)","fill":"both"}] [{"selector":"#anim-abc138ed-37c8-4a49-8318-72637ad1924a","keyframes":{"opacity":[0,1]},"delay":1150,"direction":"normal","duration":400,"easing":"linear","fill":"both"}] 7

閒逛

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單調的鍛鍊方式

[{"selector":"#anim-bb5cd246-d67c-4830-b9f8-ee02b6d14c3f","keyframes":{"transform":["translate3d(0px, -100%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"direction":"normal","duration":1700,"easing":"cubic-bezier(0.86, 0, 0.07, 1)","fill":"both"}] [{"selector":"#anim-3cdcd3d7-4685-4705-ab3f-59d0cb050475","keyframes":{"transform":["translate3d(0px, 100%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"direction":"normal","duration":1700,"easing":"cubic-bezier(0.86, 0, 0.07, 1)","fill":"both"}] [{"selector":"#anim-8e540984-1cea-4ee8-87dc-7667ce036edf","keyframes":{"transform":["scale(2)","scale(1)"]},"delay":201,"direction":"normal","duration":1501,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-813c415f-2a8e-4153-9585-3c1d92d4e587","keyframes":{"transform":["scale(1.15)","scale(1)"]},"delay":100,"direction":"normal","duration":6900,"easing":"linear","fill":"both"}] [{"selector":"#anim-df452e73-6346-4b0e-9115-76be7c07f61f","keyframes":{"transform":["translate3d(-110%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":1200,"direction":"normal","duration":700,"easing":"cubic-bezier(0.165, 0.84, 0.44, 1)","fill":"both"}] [{"selector":"#anim-b98a4ee9-f560-47bb-874a-f994b9feff8f","keyframes":{"transform":["translate3d(-50%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":101,"direction":"normal","duration":1601,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-be60cb91-b745-4985-98cf-5bf4dd76ec49","keyframes":{"transform":["translate3d(100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":101,"direction":"normal","duration":1601,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-30c24e70-47df-453d-adec-7198fe51f939","keyframes":{"transform":["translate3d(-50%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":101,"direction":"normal","duration":1601,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-8054a951-e34a-4e40-a0f9-d72fe5ae6370","keyframes":{"transform":["translate3d(0px, -20px, 0)","translate3d(0px, 0px, 0)"]},"delay":1000,"direction":"normal","duration":500,"easing":"cubic-bezier(0.165, 0.84, 0.44, 1)","fill":"both"}] [{"selector":"#anim-895374d3-8e51-4328-85f7-bb01cfbc9bc6","keyframes":{"opacity":[0,1]},"delay":1000,"direction":"normal","duration":400,"easing":"linear","fill":"both"}] [{"selector":"#anim-af6425de-16e4-4ff4-86c7-26d66a011470","keyframes":{"transform":["translate3d(0px, -20px, 0)","translate3d(0px, 0px, 0)"]},"delay":1150,"direction":"normal","duration":500,"easing":"cubic-bezier(0.165, 0.84, 0.44, 1)","fill":"both"}] [{"selector":"#anim-95cd5145-b1ed-4bfc-ad25-41222981f21c","keyframes":{"opacity":[0,1]},"delay":1150,"direction":"normal","duration":400,"easing":"linear","fill":"both"}] 9

如果你犯了這些錯誤，請記得修正它們。一個好的訓練計畫可以給你的身體帶來驚人的效果。

[{"selector":"#anim-d915ad04-c3dc-42b6-87b5-1a6fa01ef360","keyframes":{"transform":["translate3d(0px, 100%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"direction":"normal","duration":1700,"easing":"cubic-bezier(0.86, 0, 0.07, 1)","fill":"both"}] [{"selector":"#anim-79e7bc09-4ee8-4213-93ac-d07905f59128","keyframes":{"transform":["translate3d(0px, -100%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"direction":"normal","duration":1700,"easing":"cubic-bezier(0.86, 0, 0.07, 1)","fill":"both"}] [{"selector":"#anim-fd1b85e5-4e04-4b0f-94ae-5f19f1b0e19c","keyframes":{"transform":["scale(2)","scale(1)"]},"delay":201,"direction":"normal","duration":1501,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-ff95db63-3749-4b5f-aef6-87c8c544f4c1","keyframes":{"transform":["scale(1.15)","scale(1)"]},"delay":100,"direction":"normal","duration":6900,"easing":"linear","fill":"both"}] [{"selector":"#anim-defb0471-1455-4263-8205-2ac86ed9ff24","keyframes":{"transform":["translate3d(0px, 150px, 0)","translate3d(0px, 0px, 0)"]},"delay":250,"direction":"normal","duration":1400,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-18d45f56-37f0-4b2b-86bc-26b3902b3b57","keyframes":{"opacity":[0,1]},"delay":750,"direction":"normal","duration":300,"easing":"linear","fill":"both"}] [{"selector":"#anim-f85d9d24-29ab-4a3e-97c4-574bad31350a","keyframes":{"transform":["scale(0)","scale(1)"]},"delay":101,"direction":"normal","duration":1401,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}]

願此篇文章你幫助到您，歡迎大家分享此文，謝謝您的支持。

[{"selector":"#anim-550b0529-234a-4692-8719-9bd6e19ec0ef","keyframes":{"transform":["translate3d(0px, 100%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"direction":"normal","duration":1700,"easing":"cubic-bezier(0.86, 0, 0.07, 1)","fill":"both"}] [{"selector":"#anim-52b59f39-7680-4efb-aeac-4c7d9ed1140e","keyframes":{"transform":["translate3d(0px, -100%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"direction":"normal","duration":1700,"easing":"cubic-bezier(0.86, 0, 0.07, 1)","fill":"both"}] [{"selector":"#anim-7fded931-0537-4a8f-a0af-b012b359d45f","keyframes":{"transform":["scale(2)","scale(1)"]},"delay":201,"direction":"normal","duration":1501,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-3889a8c5-3b28-4cb6-ad8b-3a8851acaecf","keyframes":{"transform":["scale(1.15)","scale(1)"]},"delay":100,"direction":"normal","duration":6900,"easing":"linear","fill":"both"}] [{"selector":"#anim-294c8c32-8446-457d-9746-dddd25778789","keyframes":{"transform":["translate3d(0px, 150px, 0)","translate3d(0px, 0px, 0)"]},"delay":250,"direction":"normal","duration":1400,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] [{"selector":"#anim-1141f884-1ef6-488b-b06b-b1d60f8846e7","keyframes":{"opacity":[0,1]},"delay":750,"direction":"normal","duration":300,"easing":"linear","fill":"both"}] [{"selector":"#anim-21a0f4be-8d25-4513-b9d0-092110694f46","keyframes":{"transform":["scale(0)","scale(1)"]},"delay":101,"direction":"normal","duration":1401,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}]

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[{"selector":"#anim-6e39afaf-e3f0-4881-a723-f6f57d9f0ee5","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-21ce217b-decc-4805-8250-7cdcabcf9fc5","keyframes":{"transform":["translate3d(0px, 131.83626%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a45a085f-dcca-4584-8256-b9adfd73849a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ad8cb8a2-3a3e-467d-80ba-43ef1a9c0d51","keyframes":{"transform":["translate3d(0px, 137.10740%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-73a71570-64c0-4bf3-a69b-25618ad76744","keyframes":{"opacity":[0,1]},"delay":700,"direction":"normal","duration":600,"easing":"linear","fill":"both"}] [{"selector":"#anim-4b2f9773-4045-448e-8084-2a41e3b48b91","keyframes":{"transform":["scale(0)","scale(1)"]},"delay":101,"direction":"normal","duration":1401,"easing":"cubic-bezier(0.77, 0, 0.175, 1)","fill":"both"}] Envato 設計套版

如果您有推薦、分享文的行銷需求，我們有網路故事Web Stories的邀稿服務，歡迎與我們聯繫，謝謝。

[{"selector":"#anim-fb92fce6-0f23-4a95-bd93-a69464d6154e","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-55a652af-f640-482c-88d5-1d8db7c5fe9b","keyframes":{"transform":["translate3d(99.45355%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-84bf73fc-7bff-4450-9e53-6c94f7487cba","keyframes":{"opacity":[0,1]},"delay":0,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-aae745ec-6a2a-4a55-8334-ef07caad64e7","keyframes":{"transform":["translate3d(115.18987%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] 暸解詳情

9個在健身時常見的錯誤

你的鍛鍊計劃並沒有預期的結果嗎？可能你正在犯一些常見的健身錯誤，這些錯誤可能會阻礙你的進步。

偶爾鍛鍊

你是週末戰士嗎？有些人每周只去1-2次健身房，並在那一天運動以彌補整星期的不足，但這樣做是沒什麼效果的。

忽略熱身運動

到了健身房才發現自己已經遲到了，這時還有什麼比跳過熱身直接做正式的運動更好呢？請提早個15分鐘吧！

運動後直接結束

跑步機上的計時器一響，大多數人就去洗澡，而不是等心跳恢復到正常。不進行適當的冷卻，就會使自己更容易受傷。

水分補充不足

鍛鍊時補充是量的水分是必要的，當你在運動時水分會被消耗，必須即時補充才能使身體達到最佳水準。

練習錯誤的技術

不良的練習方式不僅會減慢運動效果，還會導致肌肉的受傷，並可能引起嚴重的背部問題。

舉重過快

有時更快並不是更好。為了避免受傷，你應該用穩定的速度完成適量的動作。

不專注呼吸技巧

運動的主要精髓是集中在呼吸技術上，學會根據訓練的內容來調節你的呼吸節奏。

閒逛

有些人在跑步機上悠閒地走著，或舉的重量過輕，以至於沒有出汗，外加休息時間很長，就只是在健身房裡閒逛。

單調的鍛鍊方式

每天遵循同樣的鍛鍊方式會感到厭煩，但是你不能因為運動無聊就放棄訓練，想辦法讓它變有趣吧。

如果你犯了這些錯誤，請記得修正它們。一個好的訓練計畫可以給你的身體帶來驚人的效果。

願此篇文章你幫助到您，歡迎大家分享此文，謝謝您的支持。

行銷小技巧：你能在 Envato Element 找到許多精彩的廣告套版，如：短影片、實物模型、傳單、名片..等套版，只需少少的費用，透過這些專業設計將能增加商品的精彩度，讓你的業績長紅。

如果您有推薦、分享文的行銷需求，我們有網路故事Web Stories的邀稿服務，歡迎與我們聯繫，謝謝。

MORE STORIES.

設計+

旅遊+

行銷+

MORE STORIES.

心靈+

生活+

健康+

產品行銷

商業服務

餐飲美饌

活動推廣

網路故事製作 | 廣告合作

9個在健身時常見的錯誤

你的鍛鍊計劃並沒有預期的結果嗎？可能你正在犯一些常見的健身錯誤，這些錯誤可能會阻礙你的進步。

偶爾鍛鍊

你是週末戰士嗎？有些人每周只去1-2次健身房，並在那一天運動以彌補整星期的不足，但這樣做是沒什麼效果的。

忽略熱身運動

到了健身房才發現自己已經遲到了，這時還有什麼比跳過熱身直接做正式的運動更好呢？ 請提早個15分鐘吧！

運動後直接結束

跑步機上的計時器一響，大多數人就去洗澡，而不是等心跳恢復到正常。不進行適當的冷卻，就會使自己更容易受傷。

水分補充不足

鍛鍊時補充是量的水分是必要的，當你在運動時水分會被消耗，必須即時補充才能使身體達到最佳水準。

練習錯誤的技術

不良的練習方式不僅會減慢運動效果，還會導致肌肉的受傷，並可能引起嚴重的背部問題。

舉重過快

有時更快並不是更好。為了避免受傷，你應該用穩定的速度完成適量的動作。

不專注呼吸技巧

運動的主要精髓是集中在呼吸技術上，學會根據訓練的內容來調節你的呼吸節奏。

閒逛

有些人在跑步機上悠閒地走著，或舉的重量過輕，以至於沒有出汗，外加休息時間很長，就只是在健身房裡閒逛。

單調的鍛鍊方式

每天遵循同樣的鍛鍊方式會感到厭煩，但是你不能因為運動無聊就放棄訓練，想辦法讓它變有趣吧。

如果你犯了這些錯誤，請記得修正它們。一個好的訓練計畫可以給你的身體帶來驚人的效果。

願此篇文章你幫助到您，歡迎大家分享此文，謝謝您的支持。

行銷小技巧：你能在 Envato Element 找到許多精彩的廣告套版，如：短影片、實物模型、傳單、名片..等套版，只需少少的費用，透過這些專業設計將能增加商品的精彩度，讓你的業績長紅。

如果您有推薦、分享文的行銷需求，我們有網路故事Web Stories的邀稿服務，歡迎與我們聯繫，謝謝。

MORE STORIES.

設計+

旅遊+

行銷+

MORE STORIES.

心靈+

生活+

健康+

產品行銷

商業服務

餐飲美饌

活動推廣

網路故事製作 | 廣告合作

到了健身房才發現自己已經遲到了，這時還有什麼比跳過熱身直接做正式的運動更好呢？請提早個15分鐘吧！