s*********e
发帖数: 331 | 1 【 以下文字转载自 loseweight 讨论区 】
发信人: spiceinlife (虎狼之年俱乐部), 信区: loseweight
标 题: 想拥有翘臀的来看这个吧（Top 40 Glute Exercises） (转载)
发信站: BBS 未名空间站 (Fri Feb 28 13:48:09 2014, 美东)
【 以下文字转载自 TigersAndWolves 俱乐部 】
发信人: spiceinlife (虎狼之年俱乐部), 信区: TigersAndWolves
标 题: 想拥有翘臀的来看这个吧（Top 40 Glute Exercises）
发信站: BBS 未名空间站 (Fri Feb 28 13:41:06 2014, 美东) |
|
s*********e
发帖数: 331 | 2 【 以下文字转载自 loseweight 讨论区 】
发信人: spiceinlife (虎狼之年俱乐部), 信区: loseweight
标 题: 想拥有翘臀的来看这个吧（Top 40 Glute Exercises） (转载)
发信站: BBS 未名空间站 (Fri Feb 28 13:48:09 2014, 美东)
【 以下文字转载自 TigersAndWolves 俱乐部 】
发信人: spiceinlife (虎狼之年俱乐部), 信区: TigersAndWolves
标 题: 想拥有翘臀的来看这个吧（Top 40 Glute Exercises）
发信站: BBS 未名空间站 (Fri Feb 28 13:41:06 2014, 美东) |
|
v******s
发帖数: 6949 | 3 我没那个本事，只能从glute那里开始做，抱着10lb而已，每次都要死要活的。
可是特别练屁股，不练quad
忍。 |
|
l******l
发帖数: 2679 | 4 咱来说说glute ham raise，一个很有挑战的动作。
从机械上来说，这个运动有两个支撑点，都在下肢。下支点在脚，上支点可以变化，从
膝盖开始到胯部。上支点越是往上，难度越低，后腰和后背部就越受力，股二的卷入就
越少。当上支点顶在膝盖上时，股二的stress最大。
要集中练股二，除了上支点在膝盖外，还得背部尽量保持停直，使得股二最大程度给
isolate。此时，做这个动作是最困难的，很多人刚开始做时，仅能做半程。
如果是第一次做，那么得准备第二天股二像撕裂般的胀痛。 |
|
v******s
发帖数: 6949 | 5 开始练白肌了？
我今天ham + glutes各种酸疼。。。。 |
|
R****n
发帖数: 7953 | 6 在gym找了一圈，木有机器做这个
咱来说说glute ham raise，一个很有挑战的动作。
从机械上来说，这个运动有两个支撑点，都在下肢。下支点在脚，上支点可以变化，从
膝盖开始到胯部。上支点越是往上，难度越低，后腰和后背部就越受力，股二的卷入就
越少。当上支点顶在膝盖上时，股二的stress最大。
要集中练股二，除了上支点在膝盖外，还得背部尽量保持停直，使得股二最大程度给
isolate。此时，做这个动作是最困难的，很多人刚开始做时，仅能做半程。
如果是第一次做，那么得准备第二天股二像撕裂般的胀痛。 |
|
N****O
发帖数: 4202 | 7 主要想练glutes,家里地下室有个旧机器。有两个问题：1. 左边那个bench不会用。怎
么调平了做bench presse啊？2. 这机器能练臀大肌吗？
谢谢啦！ |
|
s*********e
发帖数: 331 | 8 【 以下文字转载自 TigersAndWolves 俱乐部 】
发信人: spiceinlife (虎狼之年俱乐部), 信区: TigersAndWolves
标 题: 想拥有翘臀的来看这个吧（Top 40 Glute Exercises）
发信站: BBS 未名空间站 (Fri Feb 28 13:41:06 2014, 美东) |
|
N****O
发帖数: 4202 | 9 还有个问题哈，你走路是偏外八字还是内八字，还是直的？
我从小外八字，而且glutes没有肌肉+胯窄，而且有L4,L5腰椎间突出，所以力量训练以
后左边屁股总疼（我知道是腰椎间盘突出引起的）。
我最近发现，我走路/跑步的时候，只要内八字，疼痛就能减轻很多，同时感觉到，内
八字的时候，glutes比较engaged。。。
所以我在想，是不是胯部窄小，臀部无肌肉的人容易外八字走路，因为glutes太弱，身
体自动避免了engage glutes的姿势，而glutes发达的人通常不会外八字（印象中很多
大屁股mm都有点小内八字，不知道为啥）。
hip |
|
s***r
发帖数: 358 | 10 Squat:
Your squat looks better this round. Heals still came up a bit. On your way
up, you seemed to be shifting the weight to the balls of your feet which
caused your heels to come up. Go back to a lighter weight and practice until
your heels don't come up anymore.
Squeeze your glutes and quads: stand up, point your toes out a bit and just
flex your glutes and quads.
Bench press tightness:
Watch the twp bench press videos in full length and pay extra attention to
how they set up their feed and l... 阅读全帖 |
|
c******t
发帖数: 1733 | 11 If the number of lifts deviates significantly from optimal, a de crease in
training effect occurs. This information is found in Managing the Training
of Weightlifters by Laputin and Oleshko.
Let’s look at a simple example. The number of lifts are to be performed on
one of two training days. The light percents are for the development of
explosive, or speed, strength. A few years ago we were using between 50% and
60% of a contest max in the squat. Three lifters used 400 for 12 sets of 2
reps. That... 阅读全帖 |
|
c******t
发帖数: 1733 | 12 One of steve cotter's post back in 2003, very information rich
Q: Steve, I'm addressing this to you due to your power/skill in the pistol
department. Since I've started squatting and doing pistols, I've noticed a
very strong neural link develop between the heels and the glutes/lower back.
When I step down with a heel I can feel raw, springy power shooting up that
leg. I suppose this is what I meant when I said that good squatting
develops overall athleticism.
Are you familiar with this phenomeno... 阅读全帖 |
|
c******t
发帖数: 1733 | 13 If the number of lifts deviates significantly from optimal, a de crease in
training effect occurs. This information is found in Managing the Training
of Weightlifters by Laputin and Oleshko.
Let’s look at a simple example. The number of lifts are to be performed on
one of two training days. The light percents are for the development of
explosive, or speed, strength. A few years ago we were using between 50% and
60% of a contest max in the squat. Three lifters used 400 for 12 sets of 2
reps. That... 阅读全帖 |
|
c******t
发帖数: 1733 | 14 One of steve cotter's post back in 2003, very information rich
Q: Steve, I'm addressing this to you due to your power/skill in the pistol
department. Since I've started squatting and doing pistols, I've noticed a
very strong neural link develop between the heels and the glutes/lower back.
When I step down with a heel I can feel raw, springy power shooting up that
leg. I suppose this is what I meant when I said that good squatting
develops overall athleticism.
Are you familiar with this phenomeno... 阅读全帖 |
|
l******u
发帖数: 3169 | 15 症状：Glutes尤其是侧面力量和柔韧性差，双脚双膝并拢的情况下深蹲只能蹲到大腿和
地面平行，平时走路八字脚，没法翘二郎腿等等。。。
病因：小时候肌肉注射青霉素导致的臀部肌肉萎缩。
这个问题困扰我很久了，好像版上也有其他同学有这个问题。这次认真发贴请教，好的
建议包子谢！
具体来说问题主要是臀大肌的侧面，查图的话这个部位好像还是属于gluteus maximus
的，也就是附件图上画圈的部位。用日常生活中的语言就是屁股蛋的位置，一般正常人
这个是鼓的（不管大小），而我是凹的，有个小坑。所以这个应该不是基因性的，而是
属于后天打针引起的肌肉萎缩，到现在也有二十多年了。
我的问题是：
1。这种长时间陈旧性的肌肉萎缩到底还有没有救？我想我有毅力去fix这个问题，哪怕
是难如残疾人康复训练我也认了，呵呵。这不仅仅是个美观问题，而是整体fitness的
短板，这个问题不解决，很多运动都没法做好。但如果说这是医学上不可能的问题，也
省得我操心了。
2。从锻炼的角度上说，我知道glutes的练习有squat，deadlift，lunge等等，但问题
是这些都是整体练glutes的，由于我只是一部分不... 阅读全帖 |
|
g****a
发帖数: 1959 | 16 响应版主号召, 同时为了繁荣版面, 多贡献几瓢水, 我也开始记录这个夏天的高频率低
强度健身. 我的目的是增强体质, 健美身材, 呵呵. 更具体一点的说, 希望腹肌能明显
点, 小肚子能小点, 大腿再细点, PP再翘起来一点...仔细一想, 发现原来每个部分都
有缺陷都要改善...sigh 还是不多献丑了.
今天是6月2日. 天气相当不错. 我是被暖气声叫醒的. 话说昨天我刚费尽力气把窗机装
上, 今天早上温度竟然降到50. 不过窗外依旧阳光明媚, 看了一下天气预报, 最高还是
要达到70---我最爱的温度.
9:30 起床, 先把昨晚腌的鸡翅放进烤炉, 然后作了早饭(鸡蛋+面粉煎成饼), 弄好咖啡
, 对着the daily show开吃. 因为要等鸡翅, 我又多吃了个苹果, 若干樱桃, 几勺葡萄
干. 吃完时间还早, 我又把昨天买的酱鸭翅吃了几根.
到10:50 关烤炉, 出发去gym.
11点多, 锻炼终于开始了...
先做8 min abs. 话说我还是不能完全跟上. 应该有20%左右歇息. 希望再作10来天可以
把所有动作作到位. 这个abs是8 min系列里我最喜欢的, 貌... 阅读全帖 |
|
s***r
发帖数: 358 | 17 There are a lot of glaring issues, but I'll just point out a few big
ones:
1) There was no setup. You simply went under the bar and unracked it. You
even shuffled the bar around your back right after you unracked it. You won'
t be able to do this when the weight gets heavy. Spend more time on the
setup which is key to make a lift. When you are done with a proper
setup and ready to unrack the bar, your upper back should be super tight,
your lower back should be arched, belly should be full of air... 阅读全帖 |
|
R*****s
发帖数: 41236 | 18 Why you’re suffering from muscle cramps during a marathon
(and it’s not because of dehydration)
http://runnersconnect.net/running-training-articles/muscle-cram
昨儿又看到一个新理论，说是：
Lack of hip extension
I believe one of the main culprits of marathon cramping, especially in the
calves, is a product of reduced hip extension, which is much more difficult
to recognize than slouching.
Hip extension is the act of driving your entire upper thigh (and leg for
that matter) backwards after your foot contacts th... 阅读全帖 |
|
b***m
发帖数: 2112 | 19 From internet:
How to Recover from Plantar Fasciitis
February 23, 2011 by Bryon Powell · 85 Comments
252
I’ve dealt with plantar fasciitis and I get asked pretty frequently what I
did for it. Below is my own personal recovery regimen. It’s not medical
advice and shouldn’t be taken as such. If you have symptoms (mainly, a
painful or burning sensation in the heel, particularly in the first steps
upon waking or standing), begin an active, not passive recovery process as
soon as possible. I shut dow... 阅读全帖 |
|
g**********y
发帖数: 14569 | 20 转一个低俗的，不是我发明的啊
Exercise 2. Squeezing Your Butt Muscles
Our second exercise is another visualisation. This time we're focused on the
lower-rear core muscles, the glutes (your bum/butt). As you swim, imagine
you have a large coin between your butt cheeks and you've got to keep it
there! To do that you've got to lightly squeeze your butt cheeks together -
a crude thought but very effective none the less!
Don't over do it, a very light clench is enough to engage your glutes,
straighten your lower bo... 阅读全帖 |
|
u******a
发帖数: 7843 | 21 你只做了一次，我看不是很清楚，随便说说。arch很好，下放的过程也不错，deadlift
下放不需要太多的控制。
杠铃有没有紧贴shin？看不清楚。
初始位置，肩膀应该超出杠铃。你肩膀好像刚好在杠铃正上方。
从启动到杠铃到达膝盖的过程，这部分启动应该从glutes开始，所以要hip down，你的
hip在初始状态是down的，但是启动的瞬间翘起来了，证明不是glutes发力，不要做成
像半蹲那样quads发力。这个过程中你弯腰的角度不应该有太大的变化。
杠铃超过膝盖以后主要是glutes和ham发力，辅以下背发力把背伸直。我觉得你下背参
与过多。 |
|
v*****r
发帖数: 2325 | 22 刮叔好眼力!
SINCE 用了PAVEL的INSTRUCTION: SHIN VERTICAL FROM START, HEAD UP EYES ON
CEILING， NARROW STANCE, and push up on heels, 我就觉得好象MOSTLY LOWER
BACK 做工... not yet feel glutes 发力. i don't have much awareness about glutes yet. even the term glutes:
"When the gluteus maximus takes its fixed point from the pelvis, it extends the femur and brings the bent thigh into a line with the body.
Taking its fixed point from below, it acts upon the pelvis, supporting it and the trunk upon the head of the femur; |
|
J********e
发帖数: 2284 | 23 这是我发现的一个摘要，具体怎么做，可以问健身教练或者google:
1. Boxer Ball Crunch
What It Works: Transverse abdominus, obliques, lower back
2. Power Bridge
What It Works: Hip flexors, glutes, lower back
3. Hip Extension
What It Works: Lower back, hamstrings, glutes
4. Plank
What It Works: Transverse abdominus, upper and lower back
5. Transverse Plank
What It Works: Transverse abdominus and obliques
6. Scissors Kick
What It Works: Transverse abdominus, hip flexors, inner and outer thighs
7. Catapult
What It Works: Entire c... 阅读全帖 |
|
l******u
发帖数: 3169 | 24 谢谢F姐的鼓励！我也很满意现在的效果。其实减围度的主要是右臂，我倒是不是很担
心，因为现在经常没有maximize右臂的weight，按这个速度掉我已经很满足了。而且我
觉得最近胸围尤其臀围都没有太动，这也是个意外之喜。以前我这两个都是和腰围一起掉的，呵呵，可能是练到腿和glutes了，我这两个周末都glutes疼（周五练腿）。
另外，我想过一段时间（从第二个月开始？）开始逐渐增加carbs intake，现在锻炼量大的几天（一二五）都会觉得后半段energy不够，影响performance。 |
|
g******x
发帖数: 265 | 25 一直有个疑问，请问你们每次是怎么坚持做完的？
我在GYM上团体班，每组动作做到累得快哭了的时候，要不是教练盯着还有周围那么多
同学让我不好意思停止，我真想一下子把weight撂到地上不干了
所以我就好奇，一个人在家对着电视做，咋能做到不放弃呢，全靠强大的意志力么？还
是电视里的教练的语言特别特别特别有煽动性呢？
起掉的，呵呵，可能是练到腿和glutes了，我这两个周末都glutes疼（周五练腿）。
量大的几天（一二五）都会觉得后半段energy不够，影响performance。 |
|
l******u
发帖数: 3169 | 26 第二周（4/25-5/1）
4/25 Day8 Chest&Back
4/26 Day9 Plyometrics
4/27 Day10 Burn Interval with Extreme Abs
4/28 Day11 Shoulders&Arms with ARX
4/29 Day12 Legs&Back with ARX
4/30 Day13 YogaX
5/1 Day14 KB Practice (30min)
Weekly Average Calories (Carbs:Fat:Protein) = 2328 (226:73:210)
想法：PlyoX一小时，平均心律156，最大189。Burn Interval 45分钟，平均心律158，
最大184。周日offday开始学习KB的一些基本动作，这周主要是face the wall squats,
halos和pumps，感觉pumps跟yoga的upward/downward dog很接近嘛。
说到Yoga，最近做的是越来越有感觉了，这真是一个提高身体body awareness的好工具
。比如我发现自己最差的除了glute... 阅读全帖 |
|
m**********g
发帖数: 188 | 27 今天早上我的glutes和hamstrings都醒了。很高兴，很久都没有感觉到hamstrings，有
时候练了step up之后glutes会有一点点感觉，从来没有像今天这样有存在感。
感谢西风和jf让我增加dead lift的重量，it works！而且也没有腰痛，jf，我从善如
流，非常非常温柔。好乐！ |
|
S***d
发帖数: 1802 | 28 咳，这么简单的问题。。。
butt 的肌肉主要就是glutes.
上youtube上去search一下glutes exercise, 很多很多的结果会蹦出来的。 |
|
u******a
发帖数: 7843 | 29 第一下用push press就可以了。高人认为站姿的press可以active glutes所以更能保护
lumbar spine。收缩的glutes是最好的腰带。我有同感。 |
|
b****i
发帖数: 11322 | 30 12/11
Ab wheel on knees 4 sets of 12
walk the plank 5 sets of 8
glute-ham raise 5 sets of 6
walk the plank进步不错，考虑进入phase 3 （这是啥意思？看这里：http://scoobysworkshop.com/pullups-for-total-beginners/）。 glute-ham raise做的非常保守，当时觉得ham快裂开了，结果第二天都没怎么疼。。。。汗。。。。。。
12/12，带着娃全家出动看彩灯去了。。。。。。
12/13
Barbell Full Squat 99.17
Set 1: 45x5
Set 2: 65x5
Set 3: 85x5
Set 4: 85x5
Set 5: 85x5
Set 6: 85x5
Set 7: 85x5
Barbell Bench Press 87.5
Set 1: 45x5
Set 2: 45x5
Set 3: 75x5
Set 4: 75x5
Set 5: 75x5
Set 6: 75... 阅读全帖 |
|
t*********r
发帖数: 1822 | 31 只是给你了能蹲更多的幻觉而已，实际上腿部没提高多少。
先撅屁股只是让你用了更多的glute而已。lowbar更容易造成这个现象。
我个人感觉，既然蹲就把腿加强一下吧，glute还是靠DL。 |
|
p*********l
发帖数: 26270 | 32 我今天自己练着玩儿的，下个星期才见PT呢！
而且，我觉得我那PT对我还没数，现在给我上的WT都还不够给力。根他说我要练glutes
，他跟我练了一会儿squats / reverse lunge，拿的重量都不够。当时有点累，第二天
glutes一点感觉都没有，还不如我自己拿kettlebell swing几下更有感觉呢！我下次要
跟他严肃讨论一下这个强度问题。 |
|
u******a
发帖数: 7843 | 33 这妞和glute guy还有glute goddess组队卖训练课的, 真是高级的强强组合...
如果整个容, 穿的暴露一点, 走zuzana的软色情路线, 肯定能火. |
|
s***r
发帖数: 358 | 34 Here is how my training looks like:
I train 4 days a week, with 3 days for the main lifts, and a 4th day
dedicated to Abs and some misc assistances. So each of my 531 cycle runs 5
weeks. I train Mon, Wed, Fri and Sat with Sat being the 4th day dedicated
to Abs.
Military Press day
==================
Warm-up:
Agile 8
Band pull-aparts
Shoulder dislocation
Military Press per 531
Back off sets (2x10)
Boring But Big (5x10 at 60% of training max)
Assistance:
Pull-ups: 100 reps (normally 10x10)
Chest su... 阅读全帖 |
|
N****O
发帖数: 4202 | 35 看完了！已经跟着练了一周了！摘要我回头总结下啊！我目前印象最深的就是作者把屁
股的训练分成了：
glute dominant(bent-knee hip extension,类似bridge)
Glute accessory(abduction之类的）
Quad dominant(类似squat)
Hip dominant(类似deadlift）
Straight-leg hip dominant(类似back extension)
Hamstring dominant(类似leg curl）
我现在照图上这个计划在练。 |
|
N****O
发帖数: 4202 | 36 看完了！已经跟着练了一周了！摘要我回头总结下啊！我目前印象最深的就是作者把屁
股的训练分成了：
glute dominant(bent-knee hip extension,类似bridge)
Glute accessory(abduction之类的）
Quad dominant(类似squat)
Hip dominant(类似deadlift）
Straight-leg hip dominant(类似back extension)
Hamstring dominant(类似leg curl）
我现在照图上这个计划在练。 |
|
|
s***r
发帖数: 358 | 38 Squat:
1) The bar is racked too high on the rack as I notice that you had to raise
your heels to get the bar out. It needs to be at your chest level on the
rack - use your nipples as the reference.
2) Your heels came up during ever rep. I am not sure if it's a ankle
mobility issue or simply a cue issue. Keep the weight on your heels or mid-
foot and push from your heels. Do practice like this with a very light
weight: keep your big toes up during the whole rep and find the feeling of
having weig... 阅读全帖 |
|
a******t
发帖数: 70 | 39
Squat:
1) The bar is racked too high on the rack as I notice that you had to raise
your heels to get the bar out. It needs to be at your chest level on the
rack - use your nipples as the reference.
2) Your heels came up during ever rep. I am not sure if it's a ankle
mobility issue or simply a cue issue. Keep the weight on your heels or mid-
foot and push from your heels. Do practice like this with a very light
weight: keep your big toes up during the whole rep and find the feeling of
having wei... 阅读全帖 |
|
s***r
发帖数: 358 | 40 I feel it's mainly the shoulder and lats. Lats create the shelf you push
from. The abs, quads and and glutes need to be flexed and extremely tight
during the reps. As for lower back, it just needs to stay neutral and doesn'
t contribute to the lift.
I hurt my lower back back in 2013 when I was attempting 1RM and bent my
lower back too much. So never ever bend your back when doing this lift.
Flexing your quads and glutes as hard as you can will stop you from being
able to bend your back. |
|
m******i
发帖数: 9479 | 41 可是郑多燕的那个，都是速度好快好快……quads有感觉得比glutes快，还没到glutes
有感觉，quads就不行了…… |
|
a******a
发帖数: 2067 | 42 确定重心放对了的？有可能因为很快于是还没来得及调整姿势就忙着做下一个，结果没
有做到位哈。
要不单独练这个试试，慢慢来，蹲到底，一侧10个，保准glutes有感觉 ：）
btw，我感觉这个箭步蹲有一定risk的，后面那条支撑腿的膝盖承受了很大的拉力。还
是慢慢来的比较好。也可能是因为我现在膝盖比较敏感所以很谨慎。:P
glutes |
|
W********T
发帖数: 88 | 43 赶上第二周的活动了。
版上气氛真好，撒花。
新人简单介绍下，女，从小爱动，一直偏壮。
从今年5月份开始重新进健身房，一周三次，每次一小时左右，这期间恢复了下体能，
但体重和维度基本没有什么变化。直到八月初开始控制饮食，同时加大运动量，效果才
比较明显，三周减了8lbs，衣服也明显宽松了。（饮食控制是王道啊。）
第一阶段的目标是把体脂从27%+减到25%-，体重减掉20lbs。
第二阶段巩固以及塑型。
现在早餐全麦面包2片或者cereal+low fat milk；午餐吃自带的中餐；晚餐沙拉（菠菜
/生菜/胡萝卜/西红柿/鸡胸肉/牛肉）配fat free dressing。
运动的话每周二四六做P90X的AB Ripple X，另外一周运动六天，游泳/快走/椭圆机，
每次都在一小时以上。感兴趣的可以看下面贴的八月份运动记录。
8.2 Thu. Walking 80mins 5miles
8.3 Fri. Hiking 60mins
8.7 Tue. Walking+Hiking 140mins 7miles
8.8 Wen. P90X Cardio X 43mins, stretch 2... 阅读全帖 |
|
K******e
发帖数: 367 | 44 我Trainer的理论,
每天在那里呆坐坐得腹肌都不会用了
自然松松垮垮
要经常刺激一下才能养成收腹的习惯
同样的道理，我膝盖痛，他让我锻炼glute
因为我quad 太发达用习惯了
忘了自己还有glute了
现在膝盖不痛了
屁股每天疼得不得了 |
|
b*****l
发帖数: 8603 | 45 day 098~~day110
Day98 5-8
Nothing
Day99 5-9
Nothing
Day100 5-10
Bicycling 2miles
Weight 10lbx10x3
Deadlift 10x3
Day101 5-11
Nothing
Day102 5-12
Swimming just for 20mins
Day103 5-13
Driving 10hrs
Day104 5-14
Nothing
Day105 5-15
Swimming 1000m
Day106 5-16
Nothing
Day107 5-17
Nothing
Day108 5-18
Swimming 1500
Glute 50x10x3
Triceps 60x10x3
Biceps 20x10x3
Deadlift 20x10x3
Day109 5-19
Swimming for 2000m
Glute 50x10x3
Woodchop 20x10x3
Deadlift 20x10x3
Squat 10x3
Triceps press 60x10
Lowback extension 50... 阅读全帖 |
|
b*****l
发帖数: 8603 | 46 day111~day115
Day111 5-21
Nothing
Day112 5-22
胸骨炎 no workout
Day113 5-23
Swimming for 30mins, 15laps=15x50=750m
Glute 50x10x3
Leg press 80x10x3
Triceps press 50x10x3
Day114 5-24
Nothing 5
Day115 5-25
Swimming 2000m
Bicycling 2miles
Triceps press 50x10 60x10 70x10
Hip adduction 85x10 100x10 115x10
Hip abduction 85x10 100x10 115x10
Total ab 50x10 60x10
Glute 30x10x2 40x10x2 50x10x2
Leg press 60x10 80x10 |
|
b*****l
发帖数: 8603 | 47 day 098~~day110
Day98 5-8
Nothing
Day99 5-9
Nothing
Day100 5-10
Bicycling 2miles
Weight 10lbx10x3
Deadlift 10x3
Day101 5-11
Nothing
Day102 5-12
Swimming just for 20mins
Day103 5-13
Driving 10hrs
Day104 5-14
Nothing
Day105 5-15
Swimming 1000m
Day106 5-16
Nothing
Day107 5-17
Nothing
Day108 5-18
Swimming 1500
Glute 50x10x3
Triceps 60x10x3
Biceps 20x10x3
Deadlift 20x10x3
Day109 5-19
Swimming for 2000m
Glute 50x10x3
Woodchop 20x10x3
Deadlift 20x10x3
Squat 10x3
Triceps press 60x10
Lowback extension 50... 阅读全帖 |
|
b*****l
发帖数: 8603 | 48 day111~day115
Day111 5-21
Nothing
Day112 5-22
胸骨炎 no workout
Day113 5-23
Swimming for 30mins, 15laps=15x50=750m
Glute 50x10x3
Leg press 80x10x3
Triceps press 50x10x3
Day114 5-24
Nothing 5
Day115 5-25
Swimming 2000m
Bicycling 2miles
Triceps press 50x10 60x10 70x10
Hip adduction 85x10 100x10 115x10
Hip abduction 85x10 100x10 115x10
Total ab 50x10 60x10
Glute 30x10x2 40x10x2 50x10x2
Leg press 60x10 80x10 |
|
p*********l
发帖数: 26270 | 49 for your glutes: squat
for your glutes and back: deadlift
for your back: dumbbell row, pull down, assisted pull up
Google those words and search them on youtube if you don't know what I'm
talking about.
you also need to do enough cardio training (e.g. jogging) to get rid of your
belly fat. |
|
b***i
发帖数: 10018 | 50 ☆─────────────────────────────────────☆
AiUWa (Nemo妈) 于 (Tue Feb 28 14:53:48 2012, 美东) 提到:
上个礼拜左glute痛，休息。养了2天没感觉了。去跑步，左膝盖痛，决定休息一个礼拜
，其实才一天后就不痛了。但是我是小心出名的，所以继续养着。
书其实还没看完。看到一半的地方吧。
一些完全没有organize好的想法。
1. 在还没看书之前，测了一下平时easy long run的心跳。136-146之间。然后看书知
道怎么算MATHR.发现我如果take on LHR training的话。心跳要保持在134-144之间。
所以自己最舒服状态跑步差不多就是他建议的那样了。但是想想次次出门跑步都要像
easy long run的pace.没有speedwork,tempo, 难道不会很boring么？
2. 他说在build up aerobic base之前，任何anaerobic运动都会有坏影响。这点非常
turn me off.
3. 作者说用MAF办法，并且配合良好的饮食,压力控制好之类。... 阅读全帖 |
|
