c******t
发帖数: 1733 | 1 一个好的routine,贴在这儿，省得我自己也忘了。
To do the routine first you have to find out the maximum number of reps you
can do in pushups. After finding out your max, you will do a percentage of
this number for your workout.
Week1
Mon test your max, 30% every 60 minutes
Tue 50% every 60 minutes
Wed 60% every 45 minutes
Thurs 25% every 60 minutes
Friday 45% every 30 minutes
Saturday 40% every 60 minutes
Sunday 20% every 90 minutes
Week2
Mon test your max again, 35% every 45 minutes
Tue 55% every 20 minutes
Wed 30... 阅读全帖 |
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b**********9
发帖数: 87 | 2 我买的这个已经比我平时用的大了。
听别的姐妹讲，pushup 的本来就紧，一直不用pushup 地，不知道什么时候穿，感觉没
有必要穿这种pushup 的。 |
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n**********c
发帖数: 70 | 3 这两次在gym卧推有时候做的不多，有时候没来得及做，就晚上在家里，用pushup的握
柄来做pushup,大概每次能做6-8组，每组12个左右。因为有了握柄，可以降得很低，基
本上快鼻尖砰地了，也可以把脚放得很高。感觉这样做完，效果可以和gym里面的卧推
相比，至少之后的酸胀的感觉差不多。也许是练得部位不一样？大家都怎么看？ |
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b**********9
发帖数: 87 | 4 上次在vs 看到一个很pp 的胸罩，粉红的，有蕾丝的那种，喜欢得不行。因为那天身上
的裙子脱下来再穿上很麻烦，就没试，拿了一个罩杯合适的就走了。今天试了一下，傻
了，穿了后喘不个气来，太紧了。吃饭都吃不下。试着调整肩带，后面的扣子还是不行
。要不要退了？还是pushup 穿起来本身就是这样，什么时候穿啊？jm们交流一下穿这
种pushup 的心得吧。嘻嘻 |
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s***s
发帖数: 7178 | 5 这个是练planche pushup的一个中间训练动作
对手腕冲击比较大
如果是初学者，还是循序渐进比较不容易受伤 |
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c********d
发帖数: 148 | 6 大家有练planche pushup的吗？这个动作怎么样？一般的push-up我也能做个50左右，
但是这个动作嫩是一个都做不了,感觉好难啊。大牛们有能做几个的？ |
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O***p
发帖数: 1333 | 7 Think planche pushup as doing 2x bodyweight benchpress on a medicine ball.
It's very hard. |
|
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g********w
发帖数: 421 | 9 本来准备睡觉了，想到这几天在网上买的AE打折的内衣， 就试穿了一下。
这件emma, bump up your pushup，太好了。 其实就是有充气的内垫，然后整个就拖起
来了。
原价44.5，我那天买的时候16刀多点，觉得真值。
忍不住上来跟jms分享。 |
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y***n
发帖数: 1666 | 10 向来都是买vs的pushup，没有别的bra。
穿着没什么特别不舒服的感觉啊
后背打交叉扣的有些紧，但是效果更好。 |
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r**z
发帖数: 1793 | 11 但是VS pushup的bra跟平角短裤不是一个系列的啊 料子一样吗？ |
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f*******n
发帖数: 5241 | 12 Day 1: Check&Back and ARX
Standard pushups: 30, 22
Wide front pullups: 2U6N, 4N6A
Military pushups: 20, 16
Reverse grip chinups: 2U6N, 4N6A
Wide fly pushups: 20, 20
Closed grip overhand pullups: 2U6N, 4N6A
Decline pushups: 18, 16
Heavy pants: `10@35lbs, 10@30lbs
Diamond pushups: 16, 16
Lawnmowers: 12@40lbs, 12@35lbs
Dive-bomber pushups: 12, 12
Back flys: 12@20lbs, 10@18lbs
Pullups: U=Unassissted, N=Negative, A=Assisted
Stength declined fast on the second round. |
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f*******n
发帖数: 5241 | 13 Day 8: Check&Back, ARX, and X Stretch
Standard pushups: 40, 32
Wide front pullups: 3U6N, 4N6A
Military pushups: 22, 20
Reverse grip chinups: 4U5NN, 1U5N4A
Wide fly pushups: 26, 26
Closed grip overhand pullups: 3U7N, 6N4A
Decline pushups: 20, 20
Heavy pants: 12@35lbs, 12@30lbs
Diamond pushups: 20, 21
Lawnmowers: 13@40lbs, 12@40lbs
Dive-bomber pushups: 13, 15
Back flys: 12@20lbs, 12@20lbs
Pullups: U=Unassissted, N=Negative, A=Assisted
I'm happy that I increased weight or reps on almost all of them |
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f*******n
发帖数: 5241 | 14 Day 15: Check&Back, ARX, and X Stretch
Standard pushups: 40, 36
Wide front pullups: 3U6N, 2U7N
Military pushups: 24, 22
Reverse grip chinups: 3U6N, 2U7N
Wide fly pushups: 30, 30
Closed grip overhand pullups: 3U6N, 2U7N
Decline pushups: 20, 20
Heavy pants: 12@35lbs, 10@30lbs
Diamond pushups: 22, 23
Lawnmowers: 13@40lbs, 11@45lbs
Dive-bomber pushups: 16, 16
Back flys: 14@20lbs, 13@20lbs
Pullups: U=Unassissted, N=Negative
本想少做几个俯卧撑，多做几个引体的，谁知一做起俯卧撑就打不住，这次
一共做了331个。不过引体也算是比上周略有进步罢。完了以后我有点发晕，
心跳在150多 |
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m*******r
发帖数: 13263 | 15 我的my God, 331個俯臥撑。。。
Day 8: Check&Back, ARX, and X Stretch
Standard pushups: 40, 36
Wide front pullups: 3U6N, 2U7N
Military pushups: 24, 22
Reverse grip chinups: 3U6N, 2U7N
Wide fly pushups: 30, 30
Closed grip overhand pullups: 3U6N, 2U7N
Decline pushups: 20, 20
Heavy pants: 12@35lbs, 10@30lbs
Diamond pushups: 22, 23
Lawnmowers: 13@40lbs, 11@45lbs
Dive-bomber pushups: 16, 16
Back flys: 14@20lbs, 13@20lbs
Pullups: U=Unassissted, N=Negative
本想少做几个俯卧撑，多做几个引体的，谁知一做起俯卧撑就打不住，这次
一个做了331个。不过引体也算是比上周略有进 |
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f*******n
发帖数: 5241 | 16 Day 14: Check & Back
Standard pushups: 35, 25
Wide front pullups: 5U4N, 4U5N
Military pushups: 20, 18
Reverse grip chinups: 5U4N, 4U5N
Wide fly pushups: 20, 20
Closed grip overhand pullups: 5U4N, 4U5N
Decline pushups: 18, 18
Heavy pants: `12@30lbs, 11@30lbs
Diamond pushups: 20, 22
Lawnmowers: 12@40lbs, 14@35lbs
Dive-bomber pushups: 15, 15
Back flys: 13@20lbs, 14@20lbs
Pullups: U=Unassissted, N=Negative
昨晚又是11：30才开始锻炼，开始前很困，几乎想躺在地上先睡一觉，但是真的开始了
就好了。引体和俯卧撑都比上次好些，应该是最近吃得比较多，力量恢复了一点吧。不
过比Phase I结束的时候 |
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w*******y
发帖数: 60932 | 17 Wii Push Up Bar now $9.99 on Amazon:
http://www.amazon.com/Wii-Push-Up-Bar-Nintendo/dp/B0035DN7JK?Su
4.5 stars (16 reviews)
Take your Wii Fit pushup workout to the next level with the pushup bar for
Wii Fit Balance Board. Place this Pushup Bar on top of your balance board
and grip the parallel handles to go deeper than you would if you were
stopped by the floor. Pop out the removable handles and connect to the board
, converting it to three different push up modes. This Pushup Bar will allow
you... 阅读全帖 |
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k**n
发帖数: 482 | 18 no,no,no, I am not that crazy, what I mean by 35lbs is that I used 35lb
dumbbells for Heavy pants, Lawnmowers and Back flys, these three moves, so
maybe I should give a summery like FFF as follows:
Standard pushups: 38, 26
Wide front pullups: 6U18A, 6U18A
Military pushups: 28, 24
Reverse grip chinups: 6U18A, 6U18A
Wide fly pushups: 24, 22
Closed grip overhand pullups: 6U18A, 6U18A
Decline pushups: 22, 22
Heavy pants: 16@35lbs, 16@35lbs
Diamond pushups: 22, 21
Lawnmowers: 16@35lbs, 16@35lbs
Dive- |
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f*******n
发帖数: 5241 | 19 My 5 week training log:
X2 Core:
1. Sphinx Plank Crunch: 13/14/15/15/16
2. Warrior 3 Cross Crunch: 10/10/10/11/12
3. Single Leg Walk Out to Sphinx: 5/6/6/7/8
4. Half Angle: 10+10/10+10/10+10/11+11/11+11
5. Roller Boat: 12/12/12/17/17
6. 3 Speed Med Ball Pushup: 16NM/16NM/18NM8M?/8M?8NM/9M?8NM (M?=questionable
with med ball)
7. One Leg Lateral Leap Squat: 20/20/22/20/20
8. Core Circle: 20+20/20+20/20+20/20+20/20+20
9. Holmsen Screamer Lunge: 10+5/12+5/13+6/13+8/13+8 (13+8=13 slow, 8 fast
each leg... 阅读全帖 |
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f*******n
发帖数: 5241 | 20 Day 28：Rest
最近瑜伽和拉伸都比较多，觉得没有必要练X Stretch了，这时候多睡一会对我比较有
意义。
Day 29: Chest, Shoulder & Triceps
1. Slow motion 3-in-1 pushups; 12+12
2. In & out shoulder flys: 16x12
3. Chair dips: 22 (2 chairs)
4. Plange pushups: 13
5. Pike presses: 12 (feet on chair)
6. Side tri-raise: 14/14
7. Floor flys: 24
8. Scarecrows: 16x10
9. Overhead tricep extensions: 30x12
10. Two-twitch speed pushups: 25
11. Y-presses: 17x12
12. Lying tricep extensions: 20x12
13. Side-to-side pushups: 20
14. Pour flys: 18x7.5
15. Side |
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f*******n
发帖数: 5241 | 21 Day 35: Power Yoga
计划中的休息日，做了四十多分钟瑜伽。
Day 36: Chest, Shoulder & Triceps; ARX with 1lb ankle weights
1. Slow motion 3-in-1 pushups; 12+12
2. In & out shoulder flys: 16x12
3. Chair dips: 22 (2 chairs)
4. Plange pushups: 14
5. Pike presses: 13 (feet on chair)
6. Side tri-raise: 15/15
7. Floor flys: 28
8. Scarecrows: 18x10
9. Overhead tricep extensions: 33x12
10. Two-twitch speed pushups: 25
11. Y-presses: 18x12
12. Lying tricep extensions: 20x12
13. Side-to-side pushups: 21
14. Pour flys: 18x7.5
15 |
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f*******n
发帖数: 5241 | 22 Day 7： X Stretch
放松休息的感觉真好。
Day 8: Chest, Shoulder & Triceps； ARX
1. Slow motion 3-in-1 pushups; 12+3 slow
2. In & out shoulder flys: 16x12
3. Chair dips: 20 (2 chairs)
4. Plange pushups: 13
5. Pike presses: 13 (feet on chair)
6. Side tri-raise: 15/15
7. Floor flys: 24
8. Scarecrows: 12x10
9. Overhead tricep extensions: 15x24
10. Two-twitch speed pushups: 21
11. Y-presses: 10x15
12. Lying tricep extensions: 12x15
13. Side-to-side pushups: 20
14. Pour flys: 13x7.5
15. Side leaning tricep extensio |
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f*******n
发帖数: 5241 | 23 Day 22: Chest, Shoulder & Triceps； Turbo Fire Core 20 Class
1. Slow motion 3-in-1 pushups; 12+4 slow
2. In & out shoulder flys: 16x12
3. Chair dips: 17 (feet on table)
4. Plange pushups: 14
5. Pike presses: 15 (feet on chair)
6. Side tri-raise: 18/18
7. Floor flys: 28
8. Scarecrows: 14x10
9. Overhead tricep extensions: 12x30
10. Two-twitch speed pushups: 25
11. Y-presses: 12x15
12. Lying tricep extensions: 12x15
13. Side-to-side pushups: 22
14. Pour flys: 12x10
15. Side leaning tricep extensions |
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p********f
发帖数: 5148 | 24 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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f*******n
发帖数: 5241 | 25 我的理解，standard pushups胳膊和肩平，military pushups或者叫做tricep pushups
胳膊靠近身体。两种都要练。 |
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f*******n
发帖数: 5241 | 26 Day 40： Legs & Back; ARX
这次做了35个没有借力的引体，比上周又多做了三个，虽然还是不怎么样，
毕竟是在进步中。
Day 41： ChaLean Extreme Burn Intervals
Muscle endurance和Interval cardio，代替KenpoX。
Day 42: Chest, Shoulder & Triceps; Insanity Cardio Abs
1. Slow motion 3-in-1 pushups; 12+12
2. In & out shoulder flys: 16x12
3. Chair dips: 24 (2 chairs)
4. Plange pushups: 14
5. Pike presses: 14 (feet on chair)
6. Side tri-raise: 14/15
7. Floor flys: 28
8. Scarecrows: 15x10
9. Overhead tricep extensions: 20x20
10. Two-twitch speed pushups: 25
11. |
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f*******n
发帖数: 5241 | 27 这俯卧撑就是练胸肌的啊，虽然很难练到特别大。不过你不妨先从这里开始，也好过你
去GYM用太轻的重量不好意思找人spot。：）
Diamond pushup和one arm pushup对triceps要求比较高，你可能需要多练练triceps。
还有这几个练习都放在后面，也是比较疲劳了。我做one arm pushups也是膝盖着地的
，否则做不了了。不过DVD里面后面那个男的也是这么做的，所以说不用担心。
diamond |
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f*******n
发帖数: 5241 | 28 嘿嘿，我都不好意思不拍你，一组五个pushup人家夸你strong，要是我也
可能会上火，不过和你是完全不同的原因。：）
我如果只做20个pushup的话，那会是一条腿放板凳上，一条腿抬起，做
decline pushups。一组20次。可是也从没有人说我strong。
为什么strong对女生就不是好事呢？ |
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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 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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b****i
发帖数: 11322 | 31 我都不记的上次做pushup是几时le。。。wide arm 很快就可以做，之后想把胳膊靠近
点一直有困难，去年夏天上各种machine以后就很少做pushup了，10月上铁架以来都没
做过。。。昨天发现military pushup可以做的蛮标准
★ 发自iPhone App: ChineseWeb 7.8 |
|
y*******o
发帖数: 6632 | 32 buddy, this is not good enough. ^_^
if you want to lose fat, try to do exercise step up.
E.g,
if you want to do pushup. Let us say your maximum pushup is 25
then you can do like this:
5
10
15
20
15
10
5
Total would be 80 pushups.
The key of losing fat is workout more than you consume. Best luck.
Also, want to drink this weekend? |
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A******e
发帖数: 3373 | 33 pushup有很多不同的姿势，手掌的位置，方向不同，难度也不同。就最一般的pushup来
讲，要做到姿势标准也不是很容易的事情。我开始练P90X之前，military pushup大概
能够姿势标准的作大概15个。现在当然不止这个数字了。 |
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f*******n
发帖数: 5241 | 34 周一开始了P90X的Phase III。之前做完了Phase II然后回家了。其实在家也
练了Phase III的几个练习，为这个我还特意带了portable DVD player和
resistance band。可后来去旅游，四处奔波的，就停了两个多星期。上周六
我试着做了Cathe的Upper Body Pyrimid，别的还好，就是那104个bicep curls
比较野蛮，几天了，这胳膊都一直是酸的。
女儿一直还在闹时差，她十二点多还不睡，到我锻炼的时候就一点了。我只好
暂时把ARX停了。不知是睡得不够，还是吃得太少，或者兼而有之，体力差了很
多，周一的重量都比以前减了很多。
Day 1: Check&Back and ARX
Standard pushups: 30, 25
Wide front pullups: 4U4N, 3U5N
Military pushups: 16, 16
Reverse grip chinups: 4U4N, 3U5N
Wide fly pushups: 20, 20
Closed grip overhand pullups: 4U4N, 3U |
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k*****n
发帖数: 361 | 35 15刀区，除了最后一件都是15刀
151. VS蓝色，biofit pushup，NWT,36B
152. VS黑白，biofit pushup, NWT, 32D，ture to 32C
153. CK绿色，pushup，NWT，32C，这个和VS的黑白一起30包邮好了
154. CM skirt，size 2，NWOT
155. hollister棉服，NWT，男式的，size M，29+tax |
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B******1
发帖数: 9094 | 36 I have high respect for marines and navy seals. One of my running buddies
was a marine before. Even at the age of 50, he still runs like wind. He
told me that once on a mission aboarding an aircraft carrier, there was a
competition between the marine and the navy. They ran loops on the deck and
did pushup under the scorching sun. He won both competitions for the marine and
earned a lot of money by winning the bet. He did 1,000 pushups in less than
an hour without resting on his tummy to bea... 阅读全帖 |
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d*i
发帖数: 9453 | 37 ☆─────────────────────────────────────☆
ludovic (荷叶粉蒸肉) 于 (Wed Apr 30 13:03:36 2008) 提到:
还有哪里买最便宜？
☆─────────────────────────────────────☆
IC (I see) 于 (Wed Apr 30 13:06:58 2008) 提到:
pushup Pro
$20搞定
你可以用coupon，比如LNT 20% off
还有哪里买最便宜？
☆─────────────────────────────────────☆
IC (I see) 于 (Wed Apr 30 13:07:36 2008) 提到:
link
http://www.lnt.com/sm-push-up-pro--pi-2817495.html
pushup Pro
$20搞定
你可以用coupon，比如LNT 20% off
还有哪里买最便宜？
☆─────────────────────────────────────☆
vankie (似水流年-- |
|
d*i
发帖数: 9453 | 38 ☆─────────────────────────────────────☆
HomerJ (Zimpson) 于 (Wed May 21 02:53:05 2008) 提到:
听说做俯卧撑对腕关节损伤大，不知用了这个pushup bars能不能避免受伤。
谁用过说说？
☆─────────────────────────────────────☆
AOL (在线美国) 于 (Wed May 21 02:57:27 2008) 提到:
看错了，看成 push up bra了。。。。。。。。估计无数女生都用吧，哈哈哈哈哈
是吗？那你就不要用手掌撑啊，弄拳头面撑。那点个人感觉应该不受什么损伤吧，是锻
炼了
腕关节的韧带。
听说做俯卧撑对腕关节损伤大，不知用了这个pushup bars能不能避免受伤。
谁用过说说？
☆─────────────────────────────────────☆
gwst (gwst) 于 (Thu May 22 12:02:49 2008) 提到:
I use. feel better.
☆───────────────── |
|
l******u
发帖数: 3169 | 39 5/6 Day 53
6:20 Get up
6:40 Breakfast 1: 5.3-oz greek yogurt + 3 egg white + 1 medium apple
7:30 Work-out: CoreSyn
8:50 Breakfast 2: 1.5-cup nofat milk + 1-slice wheat toast + 1-slice turkey
+ 1-slice Jarlsberg Lite + lettuce/sprout
10:30 AM Snack: 1/2 protein bar
想法：CoreSyn基本坚持下来了，skip了side hip raise的半边和table dip raise，
pushup + side plank balance用两个pushup加一个右侧的balance代替的，总之左腰直
接用力或者承力的动作还不行，其他的还可以，没有什么特别不适的地方，感觉现在自
己的body awareness也有点儿进步，算是教训后的收获。：-） |
|
f*******n
发帖数: 5241 | 40 Core Syn is one of my favorite DVD's. Prison Pushups, especially when you
push to 15 or more (that's 45 pushups if I did my math right) during the
same time slot, is brutal. :)
Be very careful with your back.
turkey |
|
k**n
发帖数: 482 | 41 prison pushups I can only do about 12 to 15, 15 in a good day, which is
normal for me, everytime I do core, it is very refreshing,
just did chest and back today, really see the difference, the very first
time I did it, I can only do 20 pushups in the first set, 12 to 15 rest of
way including diamond, deepcline, bomber, now I can do 36 the first set and
then 20 to 24 the rest of 11 sets, which is really encouraging I |
|
|
a*****l
发帖数: 41 | 43 写得太好了. 多谢3F姐.. 我现在倾向 ChaLean Extreme 多一些, 因为没有pullups,
而且每天时间短, 感觉好坚持..
ChaLean Extreme pushups 多不多? 我现在只能做modified pushups.. |
|
f*******n
发帖数: 5241 | 44 Day 23： CoreSyn
很久以来第一次练CoreSyn。膝盖在继续恢复中，但还是有几个动作需要
特别小心，那个towel jump更是直接跳过了。感觉streng endurance和
explosive power都比过去有所进步。特别是那个prison cell pushups，
做了16个还没有以前15个感觉累，每个pushup都有离地的感觉，明显地是
Insanity的效果。：）
看Beachbody网站上有几位女生，每天练两三个DVD练习，体能的增长很快，
让我羡慕不已。我好像有点力不从心了，一个P90X就足够了。真的是年纪
不饶人啊。 |
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z********0
发帖数: 9013 | 46 给你贴段话安慰一下：
“I fractured my wrist playing catch on the blacktop with a football...”
recalls Cotter, the owner of FullKOntactKettlebells.com. “When others [at
my martial arts school] did pushups, I did pistols. When they did hand-
whipping drills, I did pistols. It got to a point where when the class was
doing
a set of pushups, I was matching them 1 for 1 with pistols. So it was kind
of
by mistake, and through training around an injury, that it warranted doing
enough practice of the exercise to ... 阅读全帖 |
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t*********r
发帖数: 1822 | 47 如果你能动作标准的做完12个kneed push up，你肯定可以做一个full pushup。
先在kneed pushup上下功夫吧，动作做标准，比如身体绷直，下降到底啥的。
perfect |
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B********y
发帖数: 1356 | 49 护腰不是必要的，等重量练上去时你觉得需要的时候再用，刚开始啥都不用。常练的几
个大动作都很好，可以选择几个慢慢学起来，squat,杠铃负重lunge,standing
military press,dead lift，各种row，upright row啥的,复合动作：turkish getup,
swing, 杠铃clean + press 或者kettlebell clean+jerk,各种花式pushup，比如T
pushup，都不错。 |
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