p********f
发帖数: 5148 | 1 出差旅游都可以做，不需器材。
-Run 1 mile for time.
-10 push-ups, 10 squats, 10 rounds.
-Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest
score.
-Handstand to Jack-Knife to vertical jump. 30 Reps.
-Run 1 mile with 100 air squats at midpoint, for time.
-7 squats, 7 burpies, seven rounds, for time.
-10x 30 second handstand to 30 second bottom of the squat hold.
-Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.
-Run 1 mile, plus 50 squats-for time.
-100 burpees for ti... 阅读全帖 |
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b***k
发帖数: 2829 | 2 今天又试了下WOD:
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-
kipping
头三组都是到了最后4个的时候就做不动了. 休息片刻补上. 最后算是作全了.
HANDSTAND PUSH-UP最多的时候作了6个, 不够数的, 把腿搭在架子上凑够了.
现在还属于摸索阶段. 想继续试几个礼拜.
总体来说, 我觉得CROSSFIT要做起来可能不如P90X强度大, 因为P90X在一个小时的过程
中基本上都是心跳很 |
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X*****e
发帖数: 390 | 3 时不时的会练一下。
至于好处，网上有不少资料，比如，
"Since handstands are technically a weight-bearing exercise, they can help
strengthen your bones, making you less prone to osteoporosis. Handstands are
also beneficial for your spine, and help aid bone health in your shoulders,
arms and wrists."
Five Reasons You Should Do Handstands Every Day (2013-10-17)
http://www.mindbodygreen.com/0.../5-reasons-you-should-do-handstands-every-day.html
Handstands Will Make You Better at Everything
by Mike Fitch on February 4, 2014
ht... 阅读全帖 |
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d****z
发帖数: 9761 | 4 其实你说的不全对，而且是另外一个误区，参见男团比赛，日本队最后鞍马下法，因为
失误了，所以难度分降低，但是日本申诉，说HANDSTAND尽管完成的不好，但动作做了
不能不算，难度还是要算，教练组最后同意了。实际上日本那个下法根本就是滑出去的
，HANDSTAND一秒估计都没有身体直接歪掉了，要是换成中国对，估计自己就认了，日
本就是抓住机会不放，从第四蹦到银牌！被现场观众虚点怕什么，不过几十秒钟的事。 |
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p********f
发帖数: 5148 | 5 从小就怕倒立。总觉得头下脚上会失控。WOD里常常有 handstand pushup，我一直是用
box做modified version.一是手臂无力，二是仍然害怕倒立。直到昨天教练让大家都用
band做。于是硬着头皮上，居然倒起来了。原来没那么可怕。不过臂力还是不够，做不
动。
下面这个video就是band assisted handstand pushup.
http://www.vimeo.com/2066313 |
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p********f
发帖数: 5148 | 6 见下图。非常有效。
出去度假一周，回来去上新开的gym-nasty girls课, a class dedicated to
improving the body weight movements such as ring dips, HSPU's, pull ups,
muscle ups, push ups and pistols.
昨天的课包括:
2 min
－handstand
－hollow rock hold
rest 2 min
1 min
－handstand
－hollow rock hold
suck session, 10 min each, volume training
ring dip
pull-up
10-1
press （25磅，哑铃或壶铃）
tow to bar
push-up
The hollow rock hold was a killer. |
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O***p
发帖数: 1333 | 7 其实我的意思是bodyweight training, 比如徒手，单/双杠，和吊环来训练。而不是用
器材。比如除了最熟悉的pushup和pull up, 还有dips, planche, handstand pushup，
front/back lever, press to handstand, L-sit, 等。
说白了就是以锻炼力量为主，然后肌肉也同时长了，而不是像健美那样去练。 |
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O***p
发帖数: 1333 | 8 This will depend on your physical conditions, but for most people to start
off I would recommend just normal handstand against a wall and aim for 1
minute hold. Once you can hold between 90-120 seconds, then we can try
something else.
L-sit is another good exercise for your shoulder, tricep and abs. Like
handstand, it is also one of the basic holds that build strength for more
difficult movements. |
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s****e
发帖数: 1984 | 9 3/25，悲催地加班，啥都没干。
3/26， Pilates 45 minutes
3/27, Crossfit 60 minutes, yoga 60 minutes
skill: handstand work, then
EMOM, 8 minutes handstand hold
conditioning:
team of 4 completing
40 front squat
50 kb swings
60 pull ups
70 wall balls |
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g*********5
发帖数: 2533 | 10 I don't know. I could hand walk more than 80 steps but only one handstand
pushup, some could do more than 20 handstand pushups but only 5 steps
handwalking... |
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j*****I
发帖数: 2626 | 11 原来这个动作叫handstand啊。 这个难度更大了。我现在追求的就是脚靠在墙上的那种
handstand. |
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v*****r
发帖数: 2325 | 12 你要练单手倒立?
我练的最好的时候也只有１３ 秒， 踉踉跄跄,还是双手
已经终止练习倒立半年了， 需要从新开始了
女生练这个可能容易写， 肩膀的柔软性好
inclined bench press good for handstand.... i think from strength point of view.
flexibility and balance, another story....
you are already very bullish handstand for 5 min....
grip |
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g*********5
发帖数: 2533 | 13 so can I teach my 3 yo 4mo girl some gym and ballet myself?
I learned these items when I was teenage.
for example, handstand, back flip,
some basic ballet. |
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g*********5
发帖数: 2533 | 14 so can I teach my 3 yo 4mo girl some gym and ballet myself?
I learned these items when I was teenage.
for example, handstand, back flip,
some basic ballet. |
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S****p
发帖数: 3928 | 15 说的有理啊。
我估计等我家娃会开平方根了，我还是只会开平方根。哈哈。
咱是觉得在学校轻轻松松一个handstand, 肯定比小朋友在counting的时候，说自己会
平方根，唬人的多。我家娃就超级羡慕人家女孩cartwheel 连着做。 |
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w***A
发帖数: 382 | 16 https://www.marketamerica.com/eddy777shop
这个网站里面的 hotdeal栏 有多达400多页的coupon，购物的同时还有现金返还。
只要点击一下coupon code，进入到那个网站，就可以粘贴买想要的东西。
注册现金返还账户（sign in）的时候，请用真实姓名和地址，这样你才能收到支票。
注册是免费的，不需要提供信用卡。
在注册的时候，推荐信箱请写这个邮箱 e********[email protected] ，我会是你的网上咨
询顾问。
——————————
hotdeal栏： 有多达400页的coupon，购物的同时还有现金返还
our brands栏： 是这个网站独家代理的3500种产品。涵盖日常生活包括宠物，汽车用
品的方方面面。
partner stores栏： 是walmart,best buy这样的合作厂商共4000多家，都在这里提供
现金返还计划，里面有现金返还的百分比。
more栏： 里面的MA auctions 里面有很廉价的拍卖，会有意想不到的惊喜。
爱下馆子的朋友，在这个网站搜索 restaurant.com，然后进入到这... 阅读全帖 |
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w***A
发帖数: 382 | 17 https://www.marketamerica.com/eddy777shop
这个网站里面的 hotdeal栏 有多达400多页的coupon，购物的同时还有现金返还。
只要点击一下coupon code，进入到那个网站，就可以粘贴买想要的东西。
注册现金返还账户（sign in）的时候，请用真实姓名和地址，这样你才能收到支票。
注册是免费的，不需要提供信用卡。
在注册的时候，推荐信箱请写这个邮箱 e********[email protected] ，我会是你的网上咨
询顾问。
——————————
hotdeal栏： 有多达400页的coupon，购物的同时还有现金返还
our brands栏： 是这个网站独家代理的3500种产品。涵盖日常生活包括宠物，汽车用
品的方方面面。
partner stores栏： 是walmart,best buy这样的合作厂商共4000多家，都在这里提供
现金返还计划，里面有现金返还的百分比。
more栏： 里面的MA auctions 里面有很廉价的拍卖，会有意想不到的惊喜。
爱下馆子的朋友，在这个网站搜索 restaurant.com，然后进入到这... 阅读全帖 |
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b***k
发帖数: 2829 | 20 好东东. 昨天晚上看了看CROSSFIT的录像, 真有不少好的教程.
你学会做STATIC HANDSTAND了没有? 我练了一阵子, 还是不能离开墙.... :( |
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v*****r
发帖数: 2325 | 21 i see. starting position of MP makes big difference.
standard MP starting position as follows:
1) upper forearm starts level with shoulder line
2) elbow angle 90 degree
this would be the easiest MP version, i do handstand push up agaisnt wall,
on palm, head touch ground at the bottom, i can do this 3-4 reps. BW = 157
however, if start position is so-call rack position. the difficulty increase
a lot.
one hand DB MP from rack position, left 50lbs barely
right 60 lbs okay.
haven't tried both h |
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v*****r
发帖数: 2325 | 22 sometimes i try handstand on fist, never finish press up after head touch
ground. in that case, the elbow angle becomes < 90 degree.
,
157 |
|
s***s
发帖数: 7178 | 23 首先说腹肌这个事
根据我看网上文章，sit up, crunch对背部都没啥好影响
burn fat最管用的是躺地上，两腿空中自行车
要长腹肌，悬垂举腿
进一步说，6块腹肌好看不好用
好用的是core strength
这个完全可以靠plank,mountain climber,甚至俯卧撑来练
要上难度，可以练handstand，human flag, dragon flag
总之我比较cheap
能不花钱用body weight的就不花那钱了 |
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x****i
发帖数: 69 | 24 The OP started by claiming " practicing hand stand will strengthen upper
body", without target group, training plan and examples. Personally I don't
think it is even can be called a strength exercise, though it may require
some. This "workout" does not engage chest and back, main groups for
upper body. Is it for deltoid? Why is this better than, say, military
press?
From the context, the OP seems to target the group of adults who lift
for a while, are working toward to var... 阅读全帖 |
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s***s
发帖数: 7178 | 25 我心中的fitness倾向于身体素质
尤其是日常能用上的，
最起码每天八小时坐电脑跟前不会脖颈腰肌劳损
买菜一次把所有的袋子拎上楼不喘气，从手指到肩膀不被拽的难受
搬家具搬床垫不至于走五步歇一歇
电梯坏了，从一楼走到10楼不至于上气不接下气
具体的量化标准接近军队入门考试的那些要求
look是副产品，能练出来我的虚荣心会得到极大满足，练不出来，也不会拼命争取
训练方式上我爱好bodyweight
有专业力量举的人士说过在master bodyweight训练之前不要冒进到力量举
这个说法很多人觉得过于苛刻，但是我比较信服
具体动作上，不外乎上肢下肢的推拉，加上中段的力量训练（core strength)
入门的有俯卧撑，引体，air squat，lunge, plank
升级的有
planche push up, handstand push up，
muscle up, front lever,
human flag, dragon flag
（目前正在一个个冲击这些动作）
从我的健身目的来看这些compound exercise虽然比isolate exersice要全面
但是还是... 阅读全帖 |
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O***p
发帖数: 1333 | 27 Actually taller people tend to have more difficult with handstand than
shorter people because of the longer torso, it has little to do with being
fat or skinny. |
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s***s
发帖数: 7178 | 28 邮箱给我，我有一套《The York Handstanding Course》No.1 and No.2
一共6m |
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s****e
发帖数: 1984 | 29 11/16, Crossfit 60 minutes
WOD:
King Kong – 3 Rounds for Time:
1 Deadlift (85% of 1RM) (85LB)
2 Muscle Ups (Modification: 6 pull ups & 6 ring dips)
3 Squat Cleans (85% of 1RM) (65LB)
4 Handstand Pushups(Modification: box pushups)
Then:
500m Row
10 Pushups
20 Box Jumps (20')
今天的WOD还好不很累，身体休息休息也好。 |
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s****e
发帖数: 1984 | 30 2/12, yoga 70 minutes. 今天试了headstand, 感觉还不难，离开墙还能撑一会儿。
然后试handstand 就不行了，心理总害怕，腿踢不上去。下次找人在旁边保护着再试试
，看能不能克服心理障碍。 |
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s****e
发帖数: 1984 | 31 11/16, Crossfit 60 minutes
WOD:
King Kong – 3 Rounds for Time:
1 Deadlift (85% of 1RM) (85LB)
2 Muscle Ups (Modification: 6 pull ups & 6 ring dips)
3 Squat Cleans (85% of 1RM) (65LB)
4 Handstand Pushups(Modification: box pushups)
Then:
500m Row
10 Pushups
20 Box Jumps (20')
今天的WOD还好不很累，身体休息休息也好。 |
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s****e
发帖数: 1984 | 32 2/12, yoga 70 minutes. 今天试了headstand, 感觉还不难，离开墙还能撑一会儿。
然后试handstand 就不行了，心理总害怕，腿踢不上去。下次找人在旁边保护着再试试
，看能不能克服心理障碍。 |
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s****e
发帖数: 1984 | 33 4/4, resting
4/5, I DID IT!做了平生的第一个handstand! 总算是克服了心里障碍
Warm up
10 each 3x thru ring rows, box jumps, push ups, sit ups
Strength
7×3 Alternate between the two movments (45/55/65/65/65/65/65)
Deck Press and Bent over Row
MetCon
Three 4 min AMRAP Couplets, one minute rest between
4 Ring Dips and 8 KB Swings
4 Ring Push Ups and 8 Hollow Rocks
4 HSPU and 8 Air Squats |
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s****e
发帖数: 1984 | 34 4/6, resting
4/7, jogging 45 minutes
4/8, yoga 60 minutes 腰疼的老毛病又犯了。疼得走不动路，小心翼翼地上了一小时
Yoga, 弯不下腰。可是handstand 的时候，腰却是很舒服。我怀疑这个腰疼的毛病是不
是因为脊柱长期坐着压出的问题?过两天真得找个医生好好看，照片子啥的。谁知道看
这个的是啥医生? chiropractor? |
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s****e
发帖数: 1984 | 35 5/21, Crossfit 60 minutes, Zumba 45 minutes
Warmup
1 mile run
Coach Led
Strength
Deadlifts
5×5 (65/85/95/105/115)
3×3 (115/125/135)
MetCon
7 minute AMRAP
7 Ring Dips
7 Pullups
then
3 Rounds for time
400 meter run
5 HSPU (25" handstand)
5 ring rows |
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s****e
发帖数: 1984 | 36 6/25, Crossfit 60 minutes
Warmup
1 mile run
Squat Therapy
Foam Roll
Strength
RDL
2×5 warmup (65)
7×3 (65/75/85/95/105)
MetCon
Three 3 minute AMRAPS
3 minute AMRAP
5 Kb Swings (16KG)
5 Ring Pushups
1 minute rest
3 minute AMRAP
5 Box Jumps
5 Slam Ball
1 minute rest
3 minute AMRAP
Burpee into Handstand
这个太tricky，结果把肩膀给扭了。中间一度胳膊发软，还好没出大事。 |
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s****e
发帖数: 1984 | 37 6/27, Crossfit 60 minutes
Warmup
Dynamic led by coach
Strength
Good Mornings
3×5 warmup
7×3 heavy
MetCon
50 reps each or scale to 10 reps each for 5 rounds
up and over Box Jumps
Russian KB Swings (16KG)
Strict Ring Dips
Dead Hang Pull Ups (Ring Row)
Hollow Rocks
Dead Lifts (85)
HSPU (Handstand+Pike pushup) |
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s****e
发帖数: 1984 | 38 7/9, Cross/fit 60 minutes
Warmup
Skill work
5 minutes on DB Unders
5 Minutes on Handstand Work
Strength
Front Squat
1 1 1 1 1 1 1 1 1 1
(45/65/85/95/100)
MetCon
12 min AMRAP
3 Stone Deads
6 Ring Pushups
9 Russina KB Swings |
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s****e
发帖数: 1984 | 39 Monday, September 16 2013
Strength
1A) Shoulder press
5-3-1 (45/55/65)
1B) Max reps of strict pull ups (band)
Conditioning
4 rounds for time of:
Run 200 meter
10 Handstand push ups (pike)
20 Box jumps |
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s****e
发帖数: 1984 | 40 Friday, September 20 2013
Strength
Back squat
5-3-1 (65/85/95/105/115)
Conditioning
Every Minute On the Minute (EMOM) for 20 minutes
Max rep air squats (odd minutes)
:20 sec handstand hold (even minutes)
Midline
L-Sits |
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a********g
发帖数: 790 | 41 8 min handstand hold? 为嘛要那么长时间？ |
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x*******u
发帖数: 1180 | 42 04/10/13
Wednesday warm up
400m run
3 sets of 10 push up, sit up, straight pull up ( with band)
7 min of handstand hold/ practice
Tabada (8 rounds of 20 second on, 10 second rest)
Heavy Russian KB swing. 30lb, 95
Slam ball. 20lb, 80
Ab mat sit up. 80
Toe to bar 1x3
累趴， toe to bar 只做了三。 |
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s****e
发帖数: 1984 | 43 这7 minutes handstand hold是要连撑七分钟吗？那也太狠了。 |
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M*****a
发帖数: 7122 | 44 10个少了，人家是这么练滴：
21-15-9 reps of:
handstand push-up
ring dips (strict)
push-up |
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c***x
发帖数: 628 | 45 纯属好玩的。几年前开始健身前看了frank medrano，barbrothers和Hannibal的视频，
我就决定也要像他们一样能做点给力的动作。当初定了目标做muscle up, pistol, one
arm push up, one arm pull up, free handstand push up, the flag, front/back
lever, and planche.
目前已练成muscle up, pistol, one arm push up, and front lever. 其它的还在努
力中…
噢，最后我希望在以上动作都完成的情况下，依然能bp + dl + sq = 1000lb+
s |
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R***1
发帖数: 305 | 46 好奇google了下楼主描述的所有动作，感觉muscle up和pistol应该不会太难，flag经
过长时间练习应该也还可以，one arm push up/pull up和front/back level好像得肌
肉力量很强才行，free handstand push up和planche需要力量超级强，还得身体平衡
能力也超级好。我理解得对么？
如果要我挑一个，我就挑flag，拉风，普通人经过练习应该能达到。希望我不是看着容
易做着难。 |
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t*********n
发帖数: 1105 | 47 one arm pullup 比 one arm push up难多了。free handstand push up保持平衡比力
量要求高，靠着墙做就不用考虑平衡问题。planche很难，体操运动员这个比较厉害。 |
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c***x
发帖数: 628 | 48 I can't quite do the free handstand pushup yet. I got the strength, but need
to improve my balance. I think my week point is in my wrist flexibility.
了？ |
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z**2
发帖数: 104 | 49 赞一个👍
问个倒立的问题，靠墙可以倒立俯卧撑，但不是很直，请问如何训练可以做到free
handstand？多谢！ |
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z**2
发帖数: 104 | 50 赞一个👍
问个倒立的问题，靠墙可以倒立俯卧撑，但不是很直，请问如何训练可以做到free
handstand？多谢！ |
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