c****n
发帖数: 468 | 1 now you should have idea whether there is difference between fast running
and jogging when you are wearing 5-fingers, i believe it is the same for
ultra or 5k.
for me, even the breathing is the same, cuz i think breathing as part of the
form, so in my jogging or 5k i use 2-2 pattern, difference is the breathing
depth. |
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a*********h
发帖数: 306 | 2 Warm up 1 mile at 8:40 min
First mile: 6:53 min, breath 3-3 for first 0.8 mile, 2-2 for the rest
Second mile 6:57 min, breath 2-2
heart rate after finish: 170/min
cool down 1 mile at 9:00 min
Target for next 5k race: sub 21'30". Will use breath to control pace: 3-3
for first one mile, 2-2 for second mile and 2-1 for the last. |
|
w****1
发帖数: 4931 | 3 well, when you run with a certain amount of effort, you have to breathe at a
certain speed, independently of your cadence. If you breathe in once every
4 steps and breathe out every 4 other steps, you simply won't be able to
suck in enough oxygen if your cadence is low. I'm sure you would notice that.:) |
|
w****1
发帖数: 4931 | 4 your heart and lung don't lie. if you breathe 2/1 then you are on your limit
, and if you breathe 1/1 then you are seeing the red line. in running,
normally, how you feel doesn't matter, as long as your breathing is in good
rhythm, you are okay. |
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a*********h
发帖数: 306 | 5 It is my breath that always drags me in a race.
I suffer most from my breath, not muscle.
It seems that not many people care about breath. whx and outbacker are the
ones I know care about it. |
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f*******d
发帖数: 12693 | 6 我猜如果都到5-5的地步，你跑得也太轻松了。
训练就是要在身体能承受的范围内尽可能快才行。这个承受指在相当长的一段时间内，
不是当天或者这个礼拜甚至这个月。我这次已经受过教训了，跑完SFM以后没有好好
taper，加上10K比赛之前又按摩弄得腿部肌肉不舒服，这一个多月了训练都很差。
It is my breath that always drags me in a race.
I suffer most from my breath, not muscle.
It seems that not many people care about breath. whx and outbacker are the
ones I know care about it. |
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y******n
发帖数: 4527 | 7 I did not really care too much about my breath. However, I find a clear
correlation between my breath and my HR.
If my HR is below 80%, it is relatively easy. If it goes beyond 85%, I start
to increase my breath significantly. |
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i*********5
发帖数: 19210 | 8 Wow! That sounds like a great workout.
Some of the terms you used are too technical for me. What's an "easy tempo
pace" relatively to someone's MP or easy long run pace? What do 3/3
breathing & 2/2 breathing mean?
You've only done full marathons so far? And this weekend will be your first
HM? Sounds like my coach who had run 40-50 full marathons before his first
HM.
pace
the
breathing,
400m
the
better |
|
w****1
发帖数: 4931 | 9 At the beginning of the movie "endurance", you get to hear Haile
Gebrselassie's breathing in a tempo run. It is
very fast. I'd find it very strenuous to breathe that fast, but it looked
easy for him. My ex roommate, who is a
very fast runner, says that he does 2/1 or even 1/1 breathing in races. |
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i*********5
发帖数: 19210 | 10 I know I should read AM first 'cause it must have the answers for me, but I
still want to ask you what the basic
breathing techniques are. I believe I was breathing with my mouth open (not
sure if it's for in or out).
I also had a 23k long run this morning with a sub-3 Chinese guy here. He
pointed out my breathing was too
rapid (2/2), and told me I should do 4/4 for easy long run. But what's easy
for him is definitely not easy for
me. With all the stops, pauses and walks included, it took us 2:0... 阅读全帖 |
|
e******h
发帖数: 128 | 11 2011 Hugh Jascourt 4-Miler@27:59.4
This is a DCRRC 50th Anniversary race, which is held on the first day of
summer and also memorize the founder of DCRRC, Hugh Jascourt.
I initially take this race for the 5K/10K event on Running Borad, since it
is the race near to my place and closed to the distance. The other reason is
I never run a race at this distance and my best friend always boost his 5k
PR.
I jog 3.x miles to the start line from my office. Started with 9min/mile for
half of the distance,... 阅读全帖 |
|
L***0
发帖数: 1283 | 12 Cold this morning, 34F. Ate only one banana since 7pm yesterday. Ran a 2.5-
mile lap, 3 times. First lap, easy/warm up, 4/4 breathing, 19:00 (7:36 pace)
. Second lap, marathon race effort, relaxed but with concentration, 3/3
breathing, 16:40 (6:40 pace). Third lap, tempo effort, 2/2 breathing, 15:15
(6:06 pace). Weighed 150.6 lb after the run, same as yesterday. Will rest
tomorrow and do my last mid-long run on Monday. |
|
b***m
发帖数: 2112 | 13 恭喜破4~
应该跟gel没关系。赛前饮食、心态、比赛时没有恰当warm-up、喝水过量或过快等等可
能会有关联。
看下面文章，似乎没有明确原因。
http://www.runnersworld.com/ask-the-sports-doc/hiccups-after-ru
After longer runs (10 miles or greater) I keep coming down with the hiccups.
What the heck is going on?
Scott
Dear Scott,
Hiccups occur when the diaphragm contracts suddenly and unintentionally. The
diaphragm is your main breathing muscle and separates your lung space from
your abdominal space; as it contracts, the air is sucked into your lungs.
When running, t... 阅读全帖 |
|
e**********n
发帖数: 359 | 14 Try kicking on one side without arm stroke, keep one arm in the front one on
the side, maintain streamline, just like
the gliding phase of freestyle, ie. freestyle without arm strokes. If you
can breath easily and continuously swim with no
difficulty, then you'll know the correct breathing technique. In one word,
breath without the help from arms. |
|
w**********p
发帖数: 559 | 15 Questions:
1)Can you float on your stomach? Can you float on your back?
2) Do you keep your eyes open and watch where you are heading.
3) Can you swim straight with flutter kicks?
4) Can you swim straight with freestyle arms without kicking?
5) Can you swim straight with freestyle without breathing?
6) Can you swim straight with freestyle with breathing only on one side?
7) Can you swim straight with freestyle with breathing on both side? |
|
a***c
发帖数: 2443 | 16 I'm not sure if I actually swim faster with a higher stroke rate
(haven't timed myself yet), but it sure feels like I'm doing more work
in the water and surprisingly my body can actually sustain it, so it
seems beneficial from a workout point of view at least.
http://www.youtube.com/user/swimsmooth#p/u/4/AZJaFbNOOEM
after watching this video, I decided to try and up my stroke rate and
take a breathe every three strokes. The easiest way to get into the
right rhythm I've found is to swim a few lap... 阅读全帖 |
|
e*******e
发帖数: 9616 | 17 一个小时看来很难游３０００y，再努力了
Warm up: 500 free
5x50 kick with no R
1x500 free pull with buoy, breath on both sides.
9x100 free 1:35/1:40/ 1:45 (repeat failures) swim on R:40
first 300 breath on both sides, the rest breath on one side
Cool down: 2X100 IM
Total; 2350 / 1 hour
每次训练游一下蝶泳真的是很爽／很浪漫的事情，原因不明。 |
|
e*******e
发帖数: 9616 | 18 一个小时看来很难游３０００y，再努力了
Warm up: 500 free
5x50 kick with no R
1x500 free pull with buoy, breath on both sides.
9x100 free 1:35/1:40/ 1:45 (repeat failures) swim on R:40
first 300 breath on both sides, the rest breath on one side
Cool down: 2X100 IM
Total; 2350 / 1 hour
每次训练游一下蝶泳真的是很爽／很浪漫的事情，原因不明。 |
|
H****w
发帖数: 1632 | 19 How do you breathe?
Breathe on the surface and exhale in the water?
It seem like to try to exhale and breathe on the surface at the same time. |
|
g**********y
发帖数: 14569 | 20 5.16 怀疑上课效果
每周一5:20AM起床，5:45到泳池，游到6:30。
看官肯定说，这有什么？咬牙就挺过去了。
我也这么想，而且我这个人什么都缺，独不缺毅力。别说八周，一年让我这么干，我也
可以。问题是，看看教练的训练计划，偶深表不安：
45分钟时间，
1. kick fast 4x25
2. kick without hand, rotate body only 4x25
3. kick 6 then change side 4x25
4. boat swim (practice high elbow) 4x25
5. finger drag drill 4x25
6. ...
12 warm down 200 yard.
Total yard: 1650!
课上完第5项就6:30了，她知道她在干嘛吗?!
偶一个小时纯自由泳带蛙泳都游不了那么远，这还不停地练打水，45分钟要游/打
1650yard, TMD得多高的水平才能跟得上这样的班啊？偶要有这水平，还用上这种班吗?
??
==================================================... 阅读全帖 |
|
g**********y
发帖数: 14569 | 21 5.16 怀疑上课效果
每周一5:20AM起床，5:45到泳池，游到6:30。
看官肯定说，这有什么？咬牙就挺过去了。
我也这么想，而且我这个人什么都缺，独不缺毅力。别说八周，一年让我这么干，我也
可以。问题是，看看教练的训练计划，偶深表不安：
45分钟时间，
1. kick fast 4x25
2. kick without hand, rotate body only 4x25
3. kick 6 then change side 4x25
4. boat swim (practice high elbow) 4x25
5. finger drag drill 4x25
6. ...
12 warm down 200 yard.
Total yard: 1650!
课上完第5项就6:30了，她知道她在干嘛吗?!
偶一个小时纯自由泳带蛙泳都游不了那么远，这还不停地练打水，45分钟要游/打
1650yard, TMD得多高的水平才能跟得上这样的班啊？偶要有这水平，还用上这种班吗?
??
==================================================... 阅读全帖 |
|
l********n
发帖数: 684 | 22 十一月十六日
今天把10X50的间隔时间减少到1.20。游下来了,而不是很累。现在觉得体力有所增加。这个
月又减了大概4磅,体重是170磅了。肚上挂的游泳圈泻了气,基本上没了。
今天决定还是开始练习左侧呼吸。现在可能有倒退。但想信不久的将来会有更大的突破。
500 warm up @ 11:40 TT@ 1.30
10X50 yards @ 1:20 TT@ 1.09
right\left side kicks 100 yards
streamline kicks 100 yards
500 yards odd length breathe to right even length breathe to left.
100 yards breathe to left.
200 yards cool down @ 4:34 TT@ 1.20
Total 2000 yards.
Total time 1:07:42
昨天看了Karlyn Pipes-Nielsen 的Faster Freestyle。她的 HEC 做得很标准。大家可
以看看她的 tips 。 |
|
l********n
发帖数: 684 | 23 一月九日
右臀部基本上好了,于是今天把打腿加入了训练。悲摧的是只打了一百 yards ,就再也
打不动了。
太累了,就写这些了。真羡慕火鸡的游泳池总是有靓妞作陪,干活不累。
200 yards warm up @ 4:40 TT @ 1.30 breathing to right only
500 yards breathing every 3rd strokes with slow stroke rate TT @1.40
6X50 yards @ 1:30 TT@ 1.10 breathe on right only
200 yards 6 bit kicks.
100 yards kicks only
250 yards swim with snorkel practice HEC drill
200 yards cool down
Total 1750 yards.
Total time 1:11:19 |
|
l********n
发帖数: 684 | 24 一月二十三日 (晴)
大年初一,大该是龙年,本地的天气也突然放晴了一天。上周一连下了五天的雪。这里一
下雪,就百业待业。闷在家一里一周。唉!有时候不上班也很郁闷。
200 yards warm up @ 4:26 TT @ 1.30
3X50 yards @ 1:30 TT@ 1.10 breathe on right only
6X25 yards @ 1:30 TT@ 1.10 breathing every 3rd strokes
100 yards 6 bit kicks
500 yards breathing every 3rd strokes with slow stroke rate TT @1.40
100 yards kicks only
200 yards cool down
Total 1300 yards.
Total time 54:44 |
|
l********n
发帖数: 684 | 25 十一月十六日
今天把10X50的间隔时间减少到1.20。游下来了,而不是很累。现在觉得体力有所增加。这个
月又减了大概4磅,体重是170磅了。肚上挂的游泳圈泻了气,基本上没了。
今天决定还是开始练习左侧呼吸。现在可能有倒退。但想信不久的将来会有更大的突破。
500 warm up @ 11:40 TT@ 1.30
10X50 yards @ 1:20 TT@ 1.09
right\left side kicks 100 yards
streamline kicks 100 yards
500 yards odd length breathe to right even length breathe to left.
100 yards breathe to left.
200 yards cool down @ 4:34 TT@ 1.20
Total 2000 yards.
Total time 1:07:42
昨天看了Karlyn Pipes-Nielsen 的Faster Freestyle。她的 HEC 做得很标准。大家可
以看看她的 tips 。 |
|
l********n
发帖数: 684 | 26 一月九日
右臀部基本上好了,于是今天把打腿加入了训练。悲摧的是只打了一百 yards ,就再也
打不动了。
太累了,就写这些了。真羡慕火鸡的游泳池总是有靓妞作陪,干活不累。
200 yards warm up @ 4:40 TT @ 1.30 breathing to right only
500 yards breathing every 3rd strokes with slow stroke rate TT @1.40
6X50 yards @ 1:30 TT@ 1.10 breathe on right only
200 yards 6 bit kicks.
100 yards kicks only
250 yards swim with snorkel practice HEC drill
200 yards cool down
Total 1750 yards.
Total time 1:11:19 |
|
l********n
发帖数: 684 | 27 一月二十三日 (晴)
大年初一,大该是龙年,本地的天气也突然放晴了一天。上周一连下了五天的雪。这里一
下雪,就百业待业。闷在家一里一周。唉!有时候不上班也很郁闷。
200 yards warm up @ 4:26 TT @ 1.30
3X50 yards @ 1:30 TT@ 1.10 breathe on right only
6X25 yards @ 1:30 TT@ 1.10 breathing every 3rd strokes
100 yards 6 bit kicks
500 yards breathing every 3rd strokes with slow stroke rate TT @1.40
100 yards kicks only
200 yards cool down
Total 1300 yards.
Total time 54:44 |
|
q**l
发帖数: 505 | 28 You're swimming a set of 8x 200m and you are on number three. Your heart
rate is high and your breathing deep, and you're feeling some heaviness and
burn from your muscles as they resist the effort. There's still another five
reps to go, perhaps 15 or 20 minutes of hard work ahead of you, which right
now seems like an eternity.
Sustained speed training is critical to reach your
potential as a distance swimmer.
What are your thought process in this situation? Are you longing to stop?
Thinking of ... 阅读全帖 |
|
i*********5
发帖数: 19210 | 29 "The swimmer breathes out through mouth and nose until the next breath.
Breathing out through the nose prevents water from entering the nose."
http://www.swim-city.com/freestyle.php
★ 发自iPhone App: ChineseWeb - 中文网站浏览器 |
|
c*********e
发帖数: 1389 | 30 In long distance, it is more efficient to swim fast by reducing drag than
increasing propulsion. I was a sprinter. So I have to continue improving and
modifying my techniques. My streamline has room to improve.
My body has got used to high intense/mileage training for long distance yet.
Last year October I told my physician that I felt short-breath for 200 yard
swimming with breathing every 2 strokes however I breathed every 6-8
strokes when I was young. My 250 doctor told me that I had asthma. ... 阅读全帖 |
|
i*********5
发帖数: 19210 | 31 How Champions Do It
http://coachsci.sdsu.edu/swim/champion/evans.htm
JANET EVAN'S FULL STROKE AT 625 m OF HER 800 m GOLD MEDAL SWIM AT THE
BARCELONA OLYMPIC GAMES 1992
Each frame is .1 second apart. The swimmer breathes at the end of each right
arm pull.
Notable Features
Frame #1: This picture illustrates a feature of most top crawl-stroke
swimmers. The right arm entry is made at full stretch (no underwater gliding
) and is accommodated by a very linear posture in the total swimmer. The
uppe... 阅读全帖 |
|
d**y
发帖数: 18174 | 32 3 pull one breath跳过就好，对泳池和开水比赛都没用。两侧呼吸要练，但是游一个
length换一次边就足够了。
准备泳池里比赛的，分一点时间加练one pull one breath，转身之后用。
短距离和练长距离冲刺的，加练N pull no breath。
good |
|
r**********n
发帖数: 352 | 33 在泳版呆了有一段时间了。 也开一贴纪录一下自己的游泳进展。 我是40+的妈妈，游
得很慢，目标很多。
我是30多岁才开始学的，只会自由泳和蛙泳。 最近几年游得比较有规律，一般一星期2
-4次，45-60分钟，就是去lap swim， 大多游自由泳，再就是flutter kick, 速度好
像越来越慢了， 我还一直跑步。 LG 一直在上游泳课, 一星期2次，不做别的运动，却
越来越快 （12分钟700 yards），我自己测了一下，我顶多游475y. 于是也报了同样
的游泳课 （我早上, 他晚上）。
目标：
1） 12分钟 600 yards (update: 650 yards) in one year. Life time goal： 平均
速度50yards/min swim
> 1000 yards at this speed.
2) good at flip turn
3) 学会蝶泳 (dream goal)
4) 学会仰泳，这个应该不难。
2/11/2014 (1st day of class)
============================
12 minute... 阅读全帖 |
|
r**********n
发帖数: 352 | 34 在泳版呆了有一段时间了。 也开一贴纪录一下自己的游泳进展。 我是40+的妈妈，游
得很慢，目标很多。
我是30多岁才开始学的，只会自由泳和蛙泳。 最近几年游得比较有规律，一般一星期2
-4次，45-60分钟，就是去lap swim， 大多游自由泳，再就是flutter kick, 速度好
像越来越慢了， 我还一直跑步。 LG 一直在上游泳课, 一星期2次，不做别的运动，却
越来越快 （12分钟700 yards），我自己测了一下，我顶多游475y. 于是也报了同样
的游泳课 （我早上, 他晚上）。
目标：
1） 12分钟 600 yards (update: 650 yards) in one year. Life time goal： 平均
速度50yards/min swim
> 1000 yards at this speed.
2) good at flip turn
3) 学会蝶泳 (dream goal)
4) 学会仰泳，这个应该不难。
2/11/2014 (1st day of class)
============================
12 minute... 阅读全帖 |
|
m****z
发帖数: 978 | 35
I thought I got it done. But EVf showed my non breathing side,left, is way
under rotate, since I only breath on right side. That is one thing I still
work on. Breathing on my bad side.
Yes sir.
My mistake is dropping my elbows too early at beginning or at the front,
slipping elbow. by thinking point it up for a tiny fraction earlier and a
fraction longer it helped to set the EVf. Kind do over think something that
you did wrong. Then you landed some where in the middle.
My problem is pull way ... 阅读全帖 |
|
m****z
发帖数: 978 | 36
I thought I got it done. But EVf showed my non breathing side,left, is way
under rotate, since I only breath on right side. That is one thing I still
work on. Breathing on my bad side.
Yes sir.
My mistake is dropping my elbows too early at beginning or at the front,
slipping elbow. by thinking point it up for a tiny fraction earlier and a
fraction longer it helped to set the EVf. Over think something that
you did wrong. Then you landed some where in the middle.
My problem is pull way too earl... 阅读全帖 |
|
m****z
发帖数: 978 | 37 Free TI "LAVA Pants"
1. Pressing the T (Press down Chest).
2. Keep one eye in the water when breath, breath in the pocket.
3. Head Position (Lower for most people, )
4. Firm up Core (Transfer the weight of legs to your Chest)
5. TI Super Man Glide
When I focus on them, I feel I have a pull buoy. But I have to think about
it.
It is not 100% automatic yet.
X1. Kicks, but this one to me is not free, since you have to work hard for
it. Gosh, I am so brain washed by TI. LOL. Told you guys I lo... 阅读全帖 |
|
m****z
发帖数: 978 | 38 Free TI "LAVA Pants"
1. Pressing the T (Press down Chest).
2. Keep one eye in the water when breath, breath in the pocket.
3. Head Position (Lower for most people, )
4. Firm up Core (Transfer the weight of legs to your Chest)
5. TI Super Man Glide
When I focus on them, I feel I have a pull buoy. But I have to think about
it.
It is not 100% automatic yet.
X1. Kicks, but this one to me is not free, since you have to work hard for
it. Gosh, I am so brain washed by TI. LOL. Told you guys I lo... 阅读全帖 |
|
a********c
发帖数: 3657 | 39
1. open water都是自由泳吧。。。triathlete没见人由蛙泳的。。。
3. 低头是很多人掌握不好breathe的原因，头低了没用bow wave， breathe只能抬头，
drag大大的。奥运金牌基本都是抬头，索普直接goggle在水面外游。
成年人学自由泳第一部也是最重要的一部是把三个技术环节(breathe+stroke+kick)搞
清楚，固定动作，练出muscle memory，再去fin/kick board啥的。 |
|
a********c
发帖数: 3657 | 40
snorkel一般大家认为可以take out breathe step so student can focus on
rotation，但是我们的理念是breathe没学会其他啥也别干。练rotation有很多drill，
比如side swimming，用snorkel rotation练好了breathe又坏了，得不偿失。 |
|
P*****s
发帖数: 218 | 41 今天逛了一天，在SA，Dick's和Golfsmith分别试了几双鞋（话说这些店carry的网球鞋
太少了），跟大家汇报一下：
基本上穿nike的鞋更舒服一些，阿迪的鞋老觉得又瘦又长的，不跟脚；nike里面
mirabella感觉很磨脚背，court moIII 和court V稍稍有点沉；只有max breath感觉最
舒服，合脚，而且感觉轻，但是要110刀，有点小贵。
看网上nike zoom breath 2k10好像要便宜些，不知这双鞋和max breath鞋型一样吗？
哪位前辈试过可否讲一讲？谢谢！ |
|
L**********s
发帖数: 12988 | 42 呼吸是瑜伽里最不可或缺的一个元素，可以这么说，没有呼吸，就不是瑜伽了。
练习瑜伽越多，也就越能体会到呼吸的重要性。most of all, breath can carry you
through any obstacles and take you to a high level.
另外帖子，有个MM也分享了她参加瑜伽教练课程的心得，也谈到了呼吸和动作的相辅相
成的关系。
breath, my dear, breath.
另外，有些瑜伽practice里，还会涉及不同方式的呼吸。很多时候，刚开始时，你会不
适应。没关系的，只要慢慢地来，但是一定要坚持下去，你一定会获益很多。 |
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L**********s
发帖数: 12988 | 43 04. Bound Angle Pose: Baddha Konasana
Baddha Konasana (BAH-dah cone-AHS-anna)
baddha = bound
kona = angle
Benefits
Benefits:
- Stretches and expands your inner thigh, groin and knee muscles.
- Stretches your lower back and upper gluteal muscles, when you are in
the forward bend variation.
- Massages your abdominal organs and improves digestive circulation.
- Helps reduces menstrual symptoms and discomfort.
- Can be therapeutic for those suffering from sciatica.
- Aids in ... 阅读全帖 |
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L**********s
发帖数: 12988 | 44 08. Warrior I Pose: Virabhadrasana I
Virabhadrasana I (veer-ah-bah-DRAHS-anna)
Virabhadra = the name of the warrior who is an incarnation of Shiva
Benefits：
- Strengthens your shoulders, arms, thighs, ankles and the muscles of your
back.
- Expands your chest, lungs and shoulders.
- Stretches your hip flexors, abdomen, and ankles.
- Develops stamina and endurance in your thighs and core muscles.
- Stimulates abdominal organs and digestion.
- Improves your balance, concentration, and core awarenes... 阅读全帖 |
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L**********s
发帖数: 12988 | 45 10. Warrior III Pose: Virabhadrasana III
Virabhadrasana III
(veer-ah-bah-DRAHS-anna)
Virabhadra = the name of the warrior who is an incarnation of Shiva
Benefits：
- Strengthens your back, leg, shoulder and arm muscles.
- Stretches your hamstrings and out thighs.
- Expands your chest, lungs and shoulders.
- Improves your memory and concentration.
- Improves your core awareness, posture, balance and coordination.
- Tones and invigorates your whole body.
- Builds core stregth in your torso, abdomen... 阅读全帖 |
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L**********s
发帖数: 12988 | 46 04. Bound Angle Pose: Baddha Konasana
Baddha Konasana (BAH-dah cone-AHS-anna)
baddha = bound
kona = angle
Benefits
Benefits:
- Stretches and expands your inner thigh, groin and knee muscles.
- Stretches your lower back and upper gluteal muscles, when you are in
the forward bend variation.
- Massages your abdominal organs and improves digestive circulation.
- Helps reduces menstrual symptoms and discomfort.
- Can be therapeutic for those suffering from sciatica.
- Aids in ... 阅读全帖 |
|
L**********s
发帖数: 12988 | 47 08. Warrior I Pose: Virabhadrasana I
Virabhadrasana I (veer-ah-bah-DRAHS-anna)
Virabhadra = the name of the warrior who is an incarnation of Shiva
Benefits：
- Strengthens your shoulders, arms, thighs, ankles and the muscles of your
back.
- Expands your chest, lungs and shoulders.
- Stretches your hip flexors, abdomen, and ankles.
- Develops stamina and endurance in your thighs and core muscles.
- Stimulates abdominal organs and digestion.
- Improves your balance, concentration, and core awarenes... 阅读全帖 |
|
L**********s
发帖数: 12988 | 48 10. Warrior III Pose: Virabhadrasana III
Virabhadrasana III
(veer-ah-bah-DRAHS-anna)
Virabhadra = the name of the warrior who is an incarnation of Shiva
Benefits：
- Strengthens your back, leg, shoulder and arm muscles.
- Stretches your hamstrings and out thighs.
- Expands your chest, lungs and shoulders.
- Improves your memory and concentration.
- Improves your core awareness, posture, balance and coordination.
- Tones and invigorates your whole body.
- Builds core stregth in your torso, abdomen... 阅读全帖 |
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o********y
发帖数: 1138 | 49 Prison Break Exclusive: The Real Story Behind Sara's Death
Sarah Wayne Callies by Jeremy Cowart/FoxIf you're still in denial about the
horrific turn of events on tonight's Prison Break, well, stop reading, '
cause a stone-cold reality check is coming your way: That was definitely
Sara Tancredi's decapitated head staring up at Lincoln from that box. No ifs
, ands or red herrings about it. Michael's long-suffering soul mate is dead
and she ain't comin' back.
Breathe in. Breathe out. Breathe in. Br |
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r********m
发帖数: 593 | 50 这楼包括MAC, Natura Bisse, Omorovicza , Origins, Peter Thomas Roth and
Philosophy
=== M A C === 图1
小样均为管装
Strobe cream hydratant lumineux
A76, B76
Size 6mL
Value 4.00
Qty 3
Price 3 for 1.00
False lashes extreme black
A35
Size 3mL
Value 12.00
Qty 1
Price 1.00 each
Natural radiance base lumiere
B36
Size 6mL
Value 5.00
Price 0.50
**********************************************************
=== Natura Bisse === 图1
小样均... 阅读全帖 |
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