每个隐形肥胖者的体内，都藏着一套被“油”裹住的内脏
<p style="text-align: justify;">脸圆了、胳膊粗了、长肚腩了……这些看得见、摸得着的标准常用来判断一个人胖不胖。</p><p style="text-align: justify;"><br></p><p style="text-align: center;"><img class="" data-copyright="0" data-ratio="1" src="https://lymx.com.cn/source/plugin/csdn123_news/display_picture.php?url=https%3A%2F%2Fmmbiz.qpic.cn%2Fmmbiz_gif%2FLW6jyicrwOUPZjHkFWM4BgleGMZ0PjvUoGX59KibU29KjNeqgolW1lG2NKeWRtNnb3SsMqMeslJqslljIyibibr5SQ%2F640%3Fwx_fmt%3Dgif" data-type="gif" data-w="200" style=""></p><p style="text-align: justify;"><br></p><p style="text-align: justify;">但其实，包裹着肠、肝、胃等器官的内脏脂肪，比看得见的“<span style="text-align: justify;">油</span>”更可怕。这些看不见的脂肪会增加心脏负担，诱发心脑血管疾病，而且容易被大家忽视，默默损害着身体健康。</p><p style="text-align: justify;"><br></p><p style="white-space: normal;text-align: justify;">《生命时报》<strong>（微信内搜索“LT0385”即可关注）</strong>请心内科专家支招，教你给自己的内脏“刮刮油”。</p><p style="white-space: normal;"><br></p><section class="" powered-by="xiumi.us" style="white-space: normal;max-width: 100%;box-sizing: border-box;color: rgb(51, 51, 51);"><section class="" style="max-width: 100%;box-sizing: border-box;word-wrap: break-word !important;"><section class="" style="max-width: 100%;box-sizing: border-box;word-wrap: break-word !important;"><section style="max-width: 100%;box-sizing: border-box;word-wrap: break-word !important;"><section class="" powered-by="xiumi.us" style="max-width: 100%;box-sizing: border-box;word-wrap: break-word !important;"><section class="" style="margin-top: 10px;margin-bottom: 10px;max-width: 100%;box-sizing: border-box;word-wrap: break-word !important;"><section class="" style="padding-right: 1em;padding-left: 1em;max-width: 100%;box-sizing: border-box;display: inline-block;text-align: center;word-wrap: break-word !important;"><span class="" style="padding: 0.3em 0.5em;max-width: 100%;box-sizing: border-box;display: inline-block;border-radius: 0.5em;color: rgb(255, 255, 255);background-color: rgb(71, 193, 168);word-wrap: break-word !important;"><p style="max-width: 100%;box-sizing: border-box;min-height: 1em;word-wrap: break-word !important;"><span style="max-width: 100%;font-size: 18px;box-sizing: border-box !important;word-wrap: break-word !important;"><strong style="max-width: 100%;box-sizing: border-box;word-wrap: break-word !important;">受访专家</strong></span></p></span></section><section class="" style="margin-top: -1em;padding: 20px 10px 10px;max-width: 100%;box-sizing: border-box;border-width: 1px;border-style: solid;border-color: rgb(192, 200, 209);text-align: center;background-color: rgb(239, 239, 239);word-wrap: break-word !important;"><section class="" powered-by="xiumi.us" style="max-width: 100%;box-sizing: border-box;word-wrap: break-word !important;"><section class="" style="max-width: 100%;box-sizing: border-box;word-wrap: break-word !important;"><section class="" style="max-width: 100%;box-sizing: border-box;text-align: left;word-wrap: break-word !important;"><p style="max-width: 100%;min-height: 1em;line-height: 25.6px;box-sizing: border-box !important;word-wrap: break-word !important;"><span style="color: rgb(136, 136, 136);"><strong>南方医科大学南方医院心内科教授 </strong></span><span style="color: rgb(136, 136, 136);"><strong>许顶立</strong></span></p></section></section></section></section></section></section></section></section></section></section><p style="white-space: normal;"> </p><section style="box-sizing: border-box;"><section class="Powered-by-XIUMI V5" style="box-sizing: border-box;" powered-by="xiumi.us"><section class="" style="margin-top: 10px;margin-bottom: 10px;text-align: center;box-sizing: border-box;"><section class="" style="display: inline-block;box-sizing: border-box;"><section style="display: inline-block;vertical-align: bottom;width: 0.5em;height: 0.5em;border-radius: 50%;background-color: rgb(71, 193, 168);box-sizing: border-box;"></section><section class="" style="display: inline-block;vertical-align: bottom;border-bottom: 1px dashed rgb(175, 175, 175);margin-bottom: 0.25em;padding-left: 5px;padding-right: 5px;box-sizing: border-box;"><p style="box-sizing: border-box;"><span style="font-size: 20px;color: rgb(71, 193, 168);"><strong>看不见的“油”伤你很深</strong></span></p></section></section></section></section></section><p style="text-align: justify;"><span style="text-align: justify;"><br></span></p><p style="text-align: justify;"><span style="text-align: justify;">每个人或多或少都有一些内脏脂肪，它们就像“穿”在器官外的衣服，起到支撑、稳定、保护的作用，是人体所必需的。</span>但如果内脏脂肪囤积过多，就可能引发健康隐患。</p><p style="text-align: justify;"><br></p><section class="RankEditor" style="white-space: normal;border-width: 0px;border-style: initial;border-color: initial;"><section style="margin-top: 0.8em;margin-bottom: 0.5em;line-height: 32px;"><section style="display: inline-block;width: 32px;height: 32px;border-radius: 32px;vertical-align: top;text-align: center;border-color: rgb(71, 193, 168);background-color: rgb(71, 193, 168);"><section style="display: table;width: 32px;border-color: rgb(71, 193, 168);"><section style="display: table-cell;vertical-align: middle;border-color: rgb(71, 193, 168);"><p class="count white" style="color: rgb(255, 255, 255);min-width: 1px;font-weight: bold;font-size: 14px;">1</p></section></section></section><section style="margin-left: 16px;display:inline-block;"><p class="active title" style="color: rgb(71, 193, 168);min-width: 1px;font-weight: bold;font-size: 16px;"><span style="text-align: justify;color: rgb(71, 193, 168);font-size: 18px;">增加心脏负担</span></p></section></section></section><p><br></p><p style="text-align: justify;">过多的脂肪堆积在动脉周围，导致血管功能变差，管壁增厚，血流减少，增加血栓风险。</p><p style="text-align: justify;"><br></p><p style="text-align: justify;">多余的脂肪组织需要消耗更多的氧气，心脏要更努力地泵血，输送氧气，长此以往会增加心脏负荷。</p><p style="text-align: justify;"><br></p><p style="text-align: center;margin-left: 8px;margin-right: 8px;"><img class="" data-copyright="0" data-ratio="0.6666666666666666" data-s="300,640" src="https://lymx.com.cn/source/plugin/csdn123_news/display_picture.php?url=https%3A%2F%2Fmmbiz.qpic.cn%2Fmmbiz_jpg%2FLW6jyicrwOUPZjHkFWM4BgleGMZ0PjvUoy5KaDVhr0pb1dVUbiaU4cFgd3onZjSY905R3ibMvuEWjpAqmYX2ibdK3A%2F640%3Fwx_fmt%3Djpeg" data-type="jpeg" data-w="1050" style=""></p><p style="text-align: justify;"><br></p><section class="RankEditor" style="white-space: normal;border-width: 0px;border-style: initial;border-color: initial;"><section style="margin-top: 0.8em;margin-bottom: 0.5em;line-height: 32px;"><section style="display: inline-block;width: 32px;height: 32px;border-radius: 32px;vertical-align: top;text-align: center;border-color: rgb(71, 193, 168);background-color: rgb(71, 193, 168);"><section style="display: table;width: 32px;border-color: rgb(71, 193, 168);"><section style="display: table-cell;vertical-align: middle;border-color: rgb(71, 193, 168);"><p class="count white" style="color: rgb(255, 255, 255);min-width: 1px;font-weight: bold;font-size: 14px;">2</p></section></section></section><section style="margin-left: 16px;display:inline-block;"><p class="active title" style="color: rgb(71, 193, 168);min-width: 1px;font-weight: bold;font-size: 16px;"><span style="text-align: justify;color: rgb(71, 193, 168);font-size: 18px;">诱发心脑血管疾病</span></p></section></section></section><p><br></p><p style="text-align: justify;">内脏脂肪含量过高会增加高血压、心脑血管病的风险。</p><p style="text-align: justify;"><br></p><p style="text-align: justify;">内脏中的多余脂肪会进入血液，引发高血脂、高血压、高血糖、动脉粥样硬化、冠心病等，增加中风、心梗等急性心脑血管事件的发生风险。</p><p style="text-align: justify;"><br></p><p style="text-align: center;margin-left: 8px;margin-right: 8px;"><img class="" data-copyright="0" data-ratio="0.5638888888888889" src="https://lymx.com.cn/source/plugin/csdn123_news/display_picture.php?url=https%3A%2F%2Fmmbiz.qpic.cn%2Fmmbiz_gif%2FLW6jyicrwOUPZjHkFWM4BgleGMZ0PjvUoicFiaovmuNzxxxXQwEmmLPwESXfCUjZoHXACsj1rKj40omB8wpsEBetA%2F640%3Fwx_fmt%3Dgif" data-type="gif" data-w="360" style="width: 318px;height: 178px;"></p><p style="text-align: justify;"><br></p><section class="RankEditor" style="white-space: normal;border-width: 0px;border-style: initial;border-color: initial;"><section style="margin-top: 0.8em;margin-bottom: 0.5em;line-height: 32px;"><section style="display: inline-block;width: 32px;height: 32px;border-radius: 32px;vertical-align: top;text-align: center;border-color: rgb(71, 193, 168);background-color: rgb(71, 193, 168);"><section style="display: table;width: 32px;border-color: rgb(71, 193, 168);"><section style="display: table-cell;vertical-align: middle;border-color: rgb(71, 193, 168);"><p class="count white" style="color: rgb(255, 255, 255);min-width: 1px;font-weight: bold;font-size: 14px;">3</p></section></section></section><section style="margin-left: 16px;display:inline-block;"><p class="active title" style="color: rgb(71, 193, 168);min-width: 1px;font-weight: bold;font-size: 16px;"><span style="text-align: justify;color: rgb(71, 193, 168);font-size: 18px;">让器官“生病”</span></p></section></section></section><p><br></p><ul class=" list-paddingleft-2" style="list-style-type: circle;"><li><p style="text-align: justify;">过多的脂肪细胞沉积在肝脏，可能引起脂肪肝，如不及时治疗可引起肝硬化、肝癌；</p><p style="text-align: justify;"><br></p></li><li><p style="text-align: justify;">堆积在胰腺的多余脂肪可造成胰岛细胞脂化、功能不全，引发糖尿病；</p><p style="text-align: justify;"><br></p></li><li><p style="text-align: justify;">沉积在肾脏会影响其净化血液的功能，肾脏被迫更努力地工作，严重时可能导致肾衰竭。</p></li></ul><p style="text-align: justify;"><br></p><p style="text-align: justify;">内脏脂肪过多还会影响情绪和激素分泌，导致焦虑。</p><p style="text-align: justify;"><br></p><section style="box-sizing: border-box;"><section class="Powered-by-XIUMI V5" style="box-sizing: border-box;" powered-by="xiumi.us"><section class="" style="margin-top: 10px;margin-bottom: 10px;text-align: center;box-sizing: border-box;"><section class="" style="display: inline-block;box-sizing: border-box;"><section style="display: inline-block;vertical-align: bottom;width: 0.5em;height: 0.5em;border-radius: 50%;background-color: rgb(71, 193, 168);box-sizing: border-box;"></section><section class="" style="display: inline-block;vertical-align: bottom;border-bottom: 1px dashed rgb(175, 175, 175);margin-bottom: 0.25em;padding-left: 5px;padding-right: 5px;box-sizing: border-box;"><p style="box-sizing: border-box;"><strong><span style="font-size: 20px;color: rgb(71, 193, 168);">自测：你的内脏“油”吗</span></strong></p></section></section></section></section></section><p style="text-align: justify;"><br></p><p style="text-align: justify;">由于内脏脂肪没那么容易被察觉，这就需要每个人多留意身体变化，并时常检视自己的生活习惯，及时发觉自己的内脏是不是“太油”了。</p><p style="text-align: justify;"><br></p><p style="text-align: center;"><img class="" data-copyright="0" data-ratio="0.5625" src="https://lymx.com.cn/source/plugin/csdn123_news/display_picture.php?url=https%3A%2F%2Fmmbiz.qpic.cn%2Fmmbiz_gif%2FLW6jyicrwOUPZjHkFWM4BgleGMZ0PjvUotHRXLdYSrgRTeYibmnOUhCWSDxufxlDzFgP9bCKyoOIxa8g4xVUc3Ag%2F640%3Fwx_fmt%3Dgif" data-type="gif" data-w="480" style="width: 314px;height: 177px;"></p><p style="text-align: justify;"><br></p><p style="text-align: justify;"><strong><span style="color: rgb(71, 193, 168);font-size: 18px;">●看看身材</span></strong></p><p style="text-align: justify;"><br></p><p style="text-align: justify;">苹果型身材是内脏脂肪超标的一大标志，也就是腰部肥胖。</p><p style="text-align: justify;"><br></p><p style="text-align: justify;"><strong style="text-align: justify;white-space: normal;"><span style="color: rgb(71, 193, 168);font-size: 18px;">●</span></strong><span style="color: rgb(71, 193, 168);"><strong><span style="font-size: 18px;">看看饮食习惯</span></strong></span></p><p style="text-align: justify;"><br></p><p style="text-align: justify;">饮食上变得无肉不欢，尤其晚餐吃得较多，脂肪很难吸收、燃烧，只能堆积在内脏周围。</p><p style="text-align: justify;"><br></p><p style="text-align: justify;"><strong style="text-align: justify;white-space: normal;"><span style="color: rgb(71, 193, 168);font-size: 18px;">●</span></strong><strong><span style="font-size: 18px;color: rgb(71, 193, 168);">看看身体状态</span></strong></p><p style="text-align: justify;"><br></p><p style="text-align: justify;">内脏“油”的人，容易出现习惯性便秘、面色暗黄、月经不调。</p><p style="text-align: justify;"><br></p><p style="text-align: justify;"><strong style="text-align: justify;white-space: normal;"><span style="color: rgb(71, 193, 168);font-size: 18px;">●看看</span></strong><strong><span style="font-size: 18px;color: rgb(71, 193, 168);">腰围和腰臀比</span></strong></p><p style="text-align: justify;"><br></p><p style="text-align: justify;">一般来说，男性腰围大于90厘米，女性腰围大于80厘米，就要小心内脏脂肪过多的问题。腰臀比是腰围与臀围的比值。</p><p style="text-align: justify;"><br></p><p style="text-align: justify;">测量时，笔直站立，轻轻吸气，用卷尺测量肚脐上方腰围与最凸出臀围；<strong>腰臀比男性大于0.9、女性大于0.8，就表明是内脏脂肪过剩的高危人群</strong>。</p><p style="text-align: justify;"><br></p><section style="box-sizing: border-box;"><section class="Powered-by-XIUMI V5" style="box-sizing: border-box;" powered-by="xiumi.us"><section class="" style="margin-top: 10px;margin-bottom: 10px;text-align: center;box-sizing: border-box;"><section class="" style="display: inline-block;box-sizing: border-box;"><section style="display: inline-block;vertical-align: bottom;width: 0.5em;height: 0.5em;border-radius: 50%;background-color: rgb(71, 193, 168);box-sizing: border-box;"></section><section class="" style="display: inline-block;vertical-align: bottom;border-bottom: 1px dashed rgb(175, 175, 175);margin-bottom: 0.25em;padding-left: 5px;padding-right: 5px;box-sizing: border-box;"><p style="box-sizing: border-box;"><span style="color: rgb(71, 193, 168);"><strong><span style="font-size: 20px;">内脏的“瘦身”法则</span></strong></span></p></section></section></section></section></section><p style="text-align: justify;"><br></p><p style="text-align: justify;">要想帮内脏“瘦身”，可以试试这套办法。</p><p style="text-align: justify;"><span style="text-align: justify;"></span></p><section style="box-sizing: border-box;"><section class="Powered-by-XIUMI V5" style="box-sizing: border-box;" powered-by="xiumi.us"><section class="" style="margin-top: 10px;margin-bottom: 10px;box-sizing: border-box;"><section class="" style="display: inline-block;vertical-align: top;box-sizing: border-box;"><section class="" style="display: inline-block;vertical-align: middle;box-sizing: border-box;"><p style="box-sizing: border-box;"><span style="font-size: 18px;"><strong><span style="color: rgb(71, 193, 168);">限制每天的热量摄入</span></strong></span></p></section><section style="width: 0px;border-left: 8px solid rgb(71, 193, 168);border-top: 5px solid transparent;border-bottom: 5px solid transparent;margin-right: 3px;margin-left: 5px;display: inline-block;vertical-align: middle;box-sizing: border-box;"></section><section style="width: 0px;border-left: 8px solid rgb(255, 255, 255);border-top: 4px solid transparent;border-bottom: 4px solid transparent;display: inline-block;vertical-align: middle;margin-right: -9px;transform: rotate(0deg);-webkit-transform: rotate(0deg);-moz-transform: rotate(0deg);-o-transform: rotate(0deg);box-sizing: border-box;"></section><section style="width: 0px;border-left: 10px solid rgb(71, 193, 168);border-top: 6px solid transparent;border-bottom: 6px solid transparent;display: inline-block;vertical-align: middle;box-sizing: border-box;"></section></section></section></section></section><p style="text-align: justify;"><br><span style="text-align: justify;"></span></p><p style="text-align: justify;">记录下每天的饮食状况，不只是三餐，零食和饮料也要记录在内。这样可以监督自己，避免摄入过多的热量。</p><p style="text-align: justify;"><br></p><p style="text-align: justify;">改变以往的烹饪习惯，最好把炒、炸的方式改成蒸、煮、烫、炖。</p><p style="text-align: justify;"><br></p><p style="text-align: center;"><img class="" data-copyright="0" data-ratio="0.6666666666666666" data-s="300,640" src="https://lymx.com.cn/source/plugin/csdn123_news/display_picture.php?url=https%3A%2F%2Fmmbiz.qpic.cn%2Fmmbiz_jpg%2FLW6jyicrwOUPZjHkFWM4BgleGMZ0PjvUoNg1qnIaTSbeeOuePQg3wK61KQMf1AGNaWZ7ORV4VRIGghapZfwicxVg%2F640%3Fwx_fmt%3Djpeg" data-type="jpeg" data-w="1050" style=""></p><section style="box-sizing: border-box;"><section class="Powered-by-XIUMI V5" style="box-sizing: border-box;" powered-by="xiumi.us"><section class="" style="margin-top: 10px;margin-bottom: 10px;box-sizing: border-box;"><section class="" style="display: inline-block;vertical-align: top;box-sizing: border-box;"><section class="" style="display: inline-block;vertical-align: middle;box-sizing: border-box;"><p style="box-sizing: border-box;"><strong><span style="color: rgb(71, 193, 168);font-size: 18px;">少吃碳水化合物</span></strong></p></section><section style="width: 0px;border-left: 8px solid rgb(71, 193, 168);border-top: 5px solid transparent;border-bottom: 5px solid transparent;margin-right: 3px;margin-left: 5px;display: inline-block;vertical-align: middle;box-sizing: border-box;"></section><section style="width: 0px;border-left: 8px solid rgb(255, 255, 255);border-top: 4px solid transparent;border-bottom: 4px solid transparent;display: inline-block;vertical-align: middle;margin-right: -9px;transform: rotate(0deg);-webkit-transform: rotate(0deg);-moz-transform: rotate(0deg);-o-transform: rotate(0deg);box-sizing: border-box;"></section><section style="width: 0px;border-left: 10px solid rgb(71, 193, 168);border-top: 6px solid transparent;border-bottom: 6px solid transparent;display: inline-block;vertical-align: middle;box-sizing: border-box;"></section></section></section></section></section><p style="text-align: justify;"><br></p><p style="text-align: justify;">米饭、面包等主食吃太多，会导致大量糖分被摄入体内，进而经过代谢转化成脂肪，容易囤积在腹腔。</p><p style="text-align: justify;"><br></p><p style="text-align: justify;">可以适度吃些粗粮，比如燕麦、玉米可降低胆固醇、甘油三酯。</p><section style="box-sizing: border-box;"><section class="Powered-by-XIUMI V5" style="box-sizing: border-box;" powered-by="xiumi.us"><section class="" style="margin-top: 10px;margin-bottom: 10px;box-sizing: border-box;"><section class="" style="display: inline-block;vertical-align: top;box-sizing: border-box;"><section class="" style="display: inline-block;vertical-align: middle;box-sizing: border-box;"><p style="box-sizing: border-box;"><span style="font-size: 18px;"><strong><span style="color: rgb(71, 193, 168);">多摄入纤维素</span></strong></span></p></section><section style="width: 0px;border-left: 8px solid rgb(71, 193, 168);border-top: 5px solid transparent;border-bottom: 5px solid transparent;margin-right: 3px;margin-left: 5px;display: inline-block;vertical-align: middle;box-sizing: border-box;"></section><section style="width: 0px;border-left: 8px solid rgb(255, 255, 255);border-top: 4px solid transparent;border-bottom: 4px solid transparent;display: inline-block;vertical-align: middle;margin-right: -9px;transform: rotate(0deg);-webkit-transform: rotate(0deg);-moz-transform: rotate(0deg);-o-transform: rotate(0deg);box-sizing: border-box;"></section><section style="width: 0px;border-left: 10px solid rgb(71, 193, 168);border-top: 6px solid transparent;border-bottom: 6px solid transparent;display: inline-block;vertical-align: middle;box-sizing: border-box;"></section></section></section></section></section><p style="text-align: justify;"><br></p><p style="text-align: justify;">膳食纤维素能让排泄顺畅，促进脂肪、毒素等的排出。可以适度多吃绿叶蔬菜、菜花、南瓜、白菜、松蘑、香菇、木耳、樱桃、大枣等食物。</p><section style="box-sizing: border-box;"><section class="Powered-by-XIUMI V5" style="box-sizing: border-box;" powered-by="xiumi.us"><section class="" style="margin-top: 10px;margin-bottom: 10px;box-sizing: border-box;"><section class="" style="display: inline-block;vertical-align: top;box-sizing: border-box;"><section class="" style="display: inline-block;vertical-align: middle;box-sizing: border-box;"><p style="box-sizing: border-box;"><span style="font-size: 18px;"><strong><span style="color: rgb(71, 193, 168);">增加运动量</span></strong></span></p></section><section style="width: 0px;border-left: 8px solid rgb(71, 193, 168);border-top: 5px solid transparent;border-bottom: 5px solid transparent;margin-right: 3px;margin-left: 5px;display: inline-block;vertical-align: middle;box-sizing: border-box;"></section><section style="width: 0px;border-left: 8px solid rgb(255, 255, 255);border-top: 4px solid transparent;border-bottom: 4px solid transparent;display: inline-block;vertical-align: middle;margin-right: -9px;transform: rotate(0deg);-webkit-transform: rotate(0deg);-moz-transform: rotate(0deg);-o-transform: rotate(0deg);box-sizing: border-box;"></section><section style="width: 0px;border-left: 10px solid rgb(71, 193, 168);border-top: 6px solid transparent;border-bottom: 6px solid transparent;display: inline-block;vertical-align: middle;box-sizing: border-box;"></section></section></section></section></section><p style="text-align: justify;"><br></p><p style="text-align: justify;">每天运动至少半小时，以有氧运动为主，如跑步、游泳、骑车等。球类运动在消耗能量的同时还能促使肾上腺素分泌，有助脂肪分解。</p><p style="text-align: justify;"><br></p><p style="text-align: center;"><img class="" data-copyright="0" data-ratio="0.6666666666666666" data-s="300,640" src="https://lymx.com.cn/source/plugin/csdn123_news/display_picture.php?url=https%3A%2F%2Fmmbiz.qpic.cn%2Fmmbiz_jpg%2FLW6jyicrwOUPZjHkFWM4BgleGMZ0PjvUoUttOynq5yM9biabhKtuUAITQ7MH1jlzd94KfJMc1vyNBcU5ZjzYjkicg%2F640%3Fwx_fmt%3Djpeg" data-type="jpeg" data-w="1050" style=""></p><section style="box-sizing: border-box;"><section class="Powered-by-XIUMI V5" style="box-sizing: border-box;" powered-by="xiumi.us"><section class="" style="margin-top: 10px;margin-bottom: 10px;box-sizing: border-box;"><section class="" style="display: inline-block;vertical-align: top;box-sizing: border-box;"><section class="" style="display: inline-block;vertical-align: middle;box-sizing: border-box;"><p style="box-sizing: border-box;"><span style="font-size: 18px;"><strong><span style="color: rgb(71, 193, 168);">常做瘦腰操</span></strong></span></p></section><section style="width: 0px;border-left: 8px solid rgb(71, 193, 168);border-top: 5px solid transparent;border-bottom: 5px solid transparent;margin-right: 3px;margin-left: 5px;display: inline-block;vertical-align: middle;box-sizing: border-box;"></section><section style="width: 0px;border-left: 8px solid rgb(255, 255, 255);border-top: 4px solid transparent;border-bottom: 4px solid transparent;display: inline-block;vertical-align: middle;margin-right: -9px;transform: rotate(0deg);-webkit-transform: rotate(0deg);-moz-transform: rotate(0deg);-o-transform: rotate(0deg);box-sizing: border-box;"></section><section style="width: 0px;border-left: 10px solid rgb(71, 193, 168);border-top: 6px solid transparent;border-bottom: 6px solid transparent;display: inline-block;vertical-align: middle;box-sizing: border-box;"></section></section></section></section></section><p style="text-align: justify;"><br></p><p style="text-align: justify;">平躺在垫子上，大腿和小腿之间呈45度角，缓缓提起双脚至90度，随后缓缓下落，碰到垫子，反复做25次。</p><p style="text-align: justify;"><br></p><p style="text-align: justify;">过程中保持背部紧贴地面，腰部不要拱起，同时采用腹式呼吸；吸气时最大限度地向外扩张腹部，胸部保持不动；呼气时，最大限度地向内收缩腹部，胸部保持不动。▲</p><p><br></p><p style="white-space: normal;max-width: 100%;min-height: 1em;color: rgb(51, 51, 51);"><span style="max-width: 100%;color: rgb(136, 136, 136);box-sizing: border-box !important;word-wrap: break-word !important;">本期编辑：徐梦莲 </span></p><p style="white-space: normal;max-width: 100%;min-height: 1em;color: rgb(51, 51, 51);"><span style="max-width: 100%;color: rgb(136, 136, 136);line-height: 25.6px;box-sizing: border-box !important;word-wrap: break-word !important;"></span></p><p style="white-space: normal;max-width: 100%;min-height: 1em;color: rgb(51, 51, 51);"><strong style="max-width: 100%;letter-spacing: 0.544px;color: rgb(136, 136, 136);line-height: 23.2727px;box-sizing: border-box !important;word-wrap: break-word !important;">版权声明：本文为《生命时报》（微信号：LT0385）原创。</strong></p>
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