不想跑不想跳 减脂可做这4套动作
<picture style="box-sizing: border-box;"><font size="4" face="宋体"><img alt="网友提醒大体重人群不建议长时间跑步以免伤膝，可改以无需跳跃的局部动作达到燃脂效果。示意图，非新闻事件图。（取材自pexels.com@cottonbro studio）" class=" ls-is-cached lazyloaded" data-src="https://pgw.worldjournal.com/gw/photo.php?u=https://uc.udn.com.tw/photo/wj/realtime/2025/08/19/32937669.jpg&x=0&y=0&sw=0&sh=0&sl=W&fw=800&exp=3600&q=75" src="https://pgw.worldjournal.com/gw/photo.php?u=https://uc.udn.com.tw/photo/wj/realtime/2025/08/19/32937669.jpg&x=0&y=0&sw=0&sh=0&sl=W&fw=800&exp=3600&q=75" style="box-sizing: border-box; border-style: none; object-fit: contain; width: 580px; height: 386px;"></font></picture><figcaption style="box-sizing: border-box; line-height: 1.4; padding-top: 10px; padding-bottom: 10px; color: rgb(126, 126, 126); background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;"><font size="4" face="宋体">网友提醒大体重人群不建议长时间跑步以免伤膝，可改以无需跳跃的局部动作达到燃脂效果。示意图，非新闻事件图。（取材自pexels.com@cottonbro studio）</font></figcaption><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font size="4" face="宋体">网友「Leo」在<span style="box-sizing: border-box; background-color: transparent; color: rgb(126, 126, 126); text-decoration-line: none; border-bottom: 1px solid rgb(126, 126, 126); transition: color 0.3s linear, border 0.3s linear;">小红书</span><font color="#7e7e7e"><span style="box-sizing: border-box; border-bottom: 1px solid rgb(126, 126, 126); transition: color 0.3s linear, border 0.3s linear;">分享一段减脂运动影片，作者主打「每天三个循环，脱胎换骨指日可待」，并强调这是一套适合居家进行的高强度间歇训练（HIIT），号称一周即可看到身材维度变化。影片中提醒，大体重人群不建议长时间跑步以免伤膝，改以无需跳跃的局部动作达到燃脂效果。</span></font></font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font size="4" face="宋体"><font color="#0061cc"><span style="box-sizing: border-box;">该套动作</span></font>共分四步：第一是「宽举深蹲」30次，用于充分热身并进入燃脂状态；第二是「侧身提膝」60次，针对腰侧脂肪；第三为「对侧提膝」64次，强化腰腹并塑造马甲线；第四是「胯下击掌」64次，紧致下腹并促进运动后持续燃脂。作者建议每天完成三个循环，循环间休息不超过一分钟，才能确保燃脂效率。他本人自称已靠这套运动将体重从180斤(约198磅)减至144斤(约158磅)。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font size="4" face="宋体">留言区反应热烈，支持者表示动作看似简单，实际做完全身爆汗，认为对塑形有帮助，且「不想跑、不跳膝盖疼的人」也能尝试；也有人分享搭配控制饮食或早上空腹做效果更佳。多名网友贴出亲身经验，称通过持续打卡一周，明显感受到腰腹收紧与体能提升。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font size="4" face="宋体">然而，质疑声同样不少。部分网友反映第一个宽距深蹲动作对膝盖冲击大，做完后腿部或腰部酸痛，有人甚至出现腰椎不适，认为此套训练并非适合所有人；也有人觉得动作强度不足，难以达到真正的HIIT效果。</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"><font size="4" face="宋体">▼观看影片可点击「<font color="#0061cc"><span style="box-sizing: border-box;">减脂最快的方式@小红书</span></font>」</font></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><p style="box-sizing: border-box; letter-spacing: 1px; margin-bottom: 20px; line-height: 1.75; color: rgb(34, 34, 34); word-break: break-word;"></p><figure class="article-content__image--story article-content__image--middle" data-url="https://pgw.worldjournal.com/gw/photo.php?u=https://uc.udn.com.tw/photo/wj/realtime/2025/08/19/32937670.jpg&x=0&y=0&sw=0&sh=0&sl=W&fw=800&exp=3600&q=75" style="box-sizing: border-box; width: 580px; max-width: 100%; color: rgb(0, 0, 0);"><picture style="box-sizing: border-box;"><font size="4" face="宋体"><source data-srcset="https://pgw.worldjournal.com/gw/photo.php?u=https://uc.udn.com.tw/photo/wj/realtime/2025/08/19/32937670.jpg&x=0&y=0&sw=0&sh=0&sl=W&fw=800&exp=3600&q=75&nt=1" type="image/webp" srcset="https://pgw.worldjournal.com/gw/photo.php?u=https://uc.udn.com.tw/photo/wj/realtime/2025/08/19/32937670.jpg&x=0&y=0&sw=0&sh=0&sl=W&fw=800&exp=3600&q=75&nt=1" style="box-sizing: border-box;"><source data-srcset="https://pgw.worldjournal.com/gw/photo.php?u=https://uc.udn.com.tw/photo/wj/realtime/2025/08/19/32937670.jpg&x=0&y=0&sw=0&sh=0&sl=W&fw=800&exp=3600&q=75" type="image/jpeg" srcset="https://pgw.worldjournal.com/gw/photo.php?u=https://uc.udn.com.tw/photo/wj/realtime/2025/08/19/32937670.jpg&x=0&y=0&sw=0&sh=0&sl=W&fw=800&exp=3600&q=75" style="box-sizing: border-box;"><img alt="网友分享减脂运动。（取材自小红书＠Leo）" class=" ls-is-cached lazyloaded" data-src="https://pgw.worldjournal.com/gw/photo.php?u=https://uc.udn.com.tw/photo/wj/realtime/2025/08/19/32937670.jpg&x=0&y=0&sw=0&sh=0&sl=W&fw=800&exp=3600&q=75" src="https://pgw.worldjournal.com/gw/photo.php?u=https://uc.udn.com.tw/photo/wj/realtime/2025/08/19/32937670.jpg&x=0&y=0&sw=0&sh=0&sl=W&fw=800&exp=3600&q=75" style="box-sizing: border-box; border-style: none; object-fit: cover; width: 580px; max-width: 100%;"></font></picture><figcaption style="box-sizing: border-box; line-height: 1.4; padding-top: 10px; padding-bottom: 10px; color: rgb(126, 126, 126);"><font size="4" face="宋体">网友分享减脂运动。（取材自小红书＠Leo）</font></figcaption><div><div align="left" style="color: rgb(68, 68, 68);"><font color="#444444"><font color="#444444"><font color="#444444"><font color="#444444"><font color="#000"><font color="#444444"><font color="#444444"><font face="宋体"><font size="4"><font face="宋体"><font color="#444444"><font color="#444444"><font color="#444444"><font face="宋体"><div align="center"><font color="#000"><font color="#000"><font face="宋体"><font color="#000"><font color="#000"><font color="#000">点击下面文字<font color="#ff0000">可快速查看</font>或<font color="#ff0000">发布对应</font>的便民信息！</font></font></font></font></font></font></div><div align="center"><font face="宋体">纽约情报站让您的生活变的更简单</font></div><div align="center"><font color="#000"><hr class="l" 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