s********r
发帖数: 39 | 1
我隔天练，一次2小时左右，CARDIO 20MINS--2。3 MILES，
WEIGHT LIFTING TRAINING ON CHEST， BENCH PRESS （FLAT ，DECLINE）
DUMPBELL TRAINING：UPPER ARM， SHOULDER，
SIT UP ：ABS
PULLING DOWN： BACK
ROWING：SHOULDER AND LAT
DUMBBELL：BACKWARD LIFTING
SIT UP：ABS
总之：一天练CHEST， ARM， ABS
另一天练UPPER CHEST， BACK， SHOULDER， ABS，
少练腿。但每次跑2-3 MILES， 加5分中UPHILL WALKING。 |
|
l******u
发帖数: 3169 | 2 5/26 Day 73
7:00 Get up
7:20 Breakfast 1: 5.3-oz greek yogurt + 1 medium banana + 1/2-cup milk + 1/2
-cup oatmeal
7:45 Work-out: Shoulders & Arms
9:30 Breakfast 2: 1-cup nofat milk + 1-slice wheat toast + 1-slice turkey +
1-slice Jarlsberg Lite + 3 egg white
11:00 AM Snack: 1/2 protein bar
想法：Shoulders & Arms，从weight上来讲，一直是进步比较慢的项目，一则这部分是
绝对力量，基本上没有用body weight的excerise（毕竟我还是轻了十来磅），二则本
来arms就是我一直练习的项目，所以不像其他部分因为基础太差而catch up比较快。比
如shoulders进步就要比arms大得多，arms中尤其bicepts右侧还有所退步。基本上肌肉
方面臀，腿，腹肌和肩进步是比较 |
|
f*******n
发帖数: 5241 | 3 Day 10: Shoulders & Arms and ARX
Alternating shoulder presses: 12x20, 12x20
In & out bicep curls: 16x15, 16x15
Two-arm tricep kickbacks: 12x12, 12x12
Deep swimmer's presses: 12x18, 12x18
Full supination Concentration Curls: : 12x18, 12x18
Chair dips: 15, 15 (legs up on pool table)
Upright rows: 12x20, 12x20
Static arm curls: 16x15, 16x15
Flip grip twist tricep kickbacks: 12x12, 12x12
Two angle shoulder flys: 16x15, 18x12
Crouching Cohen curls: 12x15, 12x15
Lying down tricep extensions: 11x18, 13 |
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f*******n
发帖数: 5241 | 4 Day 17: Shoulders & Arms and ARX
Alternating shoulder presses: 12x22.5lbs, 12x20lbs
In & out bicep curls: 14x17.5lbs, 16x15lbs
Two-arm tricep kickbacks: 13x12lbs, 13x12lbs
Deep swimmer's presses: 12x18lbs, 12x18lbs
Full supination Concentration Curls: : 12x18lbs, 12x18lbs
Chair dips: 16, 16 (legs up on pool table)
Upright rows: 11x22.5lbs, 13x20lbs
Static arm curls: 16x15lbs, 16x15lbs
Flip grip twist tricep kickbacks: 14x12lbs, 14x12lbs
Two angle shoulder flys: 16x15lbs, 16x15lbs
Crouching Cohen |
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z****a
发帖数: 728 | 5 DAY 3 SHOULDER&ARMS
今天冲去药店买了一堆热敷的PATCH.翻出一瓶云南白药喷雾用了点。
中午捂着HEATINGPATCH睡了一觉，醒来感觉好了80%。
——————
早饭 OATMEAL+红糖 一碗草莓
10点1片芝麻梳打+ 1 CHEESE SPREAD
中午 一杯牛奶 三串烤羊肉 一把坚果
下午一根香蕉
运动后1勺蛋白粉+牛奶
还有两串烤羊肉在等待着我
我怎么越吃越少了？
————————————
今天用3磅的哑铃和部分没有负重做了SHOULDERS N ARMS 没有注明的都是三磅
alternating shoulder presses30,16
in n out bicep curls 25,24
two arm tricep kickbacks 15,15
deep swimmers presses 16,17
full supination concentrationcurls 10,12
chair dips,10 skipped one set
upright rows 16,17
static arm curls 20,18
flip grip |
|
l******u
发帖数: 3169 | 6 第二周（6/28-7/4）
6/28 Day8 AM: Chest & Back + PM: ARX
6/29 Day9 Plyometrics
6/30 Day10 Shoulders & Arms with ARX
7/1 Day11 Yoga X
7/2 Day12 Legs & Back with ARX
7/3 Day13 CoreSyn
7/4 Day14 X Stretch
Weekly Average Calories (Carbs:Fat:Protein) = 2373 (213:68:222)
想法：这周的第一天Chest&Back开了一个好头，比第一周都略有进步，说明吃的还是不
错的，至少重量应该没有掉。ARX也有些进步，虽然还是要把16分钟的DVD拖到20-25分
钟完成。
PlyoX平均心律155，最大188。
周三的Shoulders&Arms也有所进步，再次证明饮食还可以，我现在基本上是shoulders,
bi,tri轮流加重量，每次总能有几个练习up weight，呵呵，增加成就感 ：-）。还有
就是第一次把ARX紧跟在力量之后做了，感觉还行，毕竟sh |
|
b***k
发帖数: 2829 | 7 Hmm. agree with your first part. :)
I didn't dare to use heavier weight for shoulders since I heard so many
shoulder injuries. The gold standard of shoulder for me is the sample pics
fitforfun posted. A clearly defined triangle in delt. Another painfully
hard region to gain is back. Probably need to eat more at the same time to
gain some muscle mass. |
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v*****r
发帖数: 2325 | 8 max or near max effort 还是非常需要热生
pavel 在 power to the people 中宣扬 no warm up 是不对的。
他推荐 reader 使用heavy. 结果他小子 demo 硬拉只用 135#。
其实即使力气很大， 小重量exercise 的好处也很大。
我上周末翻东周刊， 提高一个家伙喜欢健身， 连了很多年， shoulder press 100 哑
铃，平时他都可以。 那天状态不好还坚持， 结果 吧 shoulder tendon （rotator
cuff) 撕裂了。
我在想是不是他每一次都要冲击一下3rm. 还是shoulder 已经有condition 了， 在不知道休息和recover... |
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v*****r
发帖数: 2325 | 9 max or near max effort 还是非常需要热生
pavel 在 power to the people 中宣扬 no warm up 是不对的。
他推荐 reader 使用heavy. 结果他小子 demo 硬拉只用 135#。
其实即使力气很大， 小重量exercise 的好处也很大。
我上周末翻东周刊， 提高一个家伙喜欢健身， 连了很多年， shoulder press 100 哑
铃，平时他都可以。 那天状态不好还坚持， 结果 吧 shoulder tendon （rotator
cuff) 撕裂了。
我在想是不是他每一次都要冲击一下3rm. 还是shoulder 已经有condition 了， 在不知道休息和recover... |
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c******t
发帖数: 1733 | 10 放在哪只是形式，核心是rack时把weight和身体连成一个整体。MP是个全身运动，主要
做工肌肉是lat,而不是shoulder,shoulder 主要是辅助作用。shoulder和lat脱节离受
伤也就不远了。lift时想象是把身体推离weight,而不是把weight举起来。
."
enough |
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n***s
发帖数: 10056 | 11 I am not a 大牛 from any angle but I maybe able to offer the practical recommendations.
I was just like you a little over a year ago. Here is what I did FYI:
1. Since I have little muscle, if I run and get fat down, I'll just become 豆芽 again. So I started from weight lifting.
2. start slow and light. Since I haven't done exercises for years, my
muscles, tandems, ligaments, joints, balances, heart and lungs are all very weak. The first few months, I started very easy. Went to gym one workout a week... 阅读全帖 |
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z********0
发帖数: 9013 | 12 抄一段
Each exercise works several muscles at the same time.
Forearms. Pull-ups, chin-ups, deadlifts and inverted rows will work your f
orearms hard.
Biceps. Pull-ups, chin-ups and inverted rows work your biceps. You also ge
t a biceps
workout from squeezing the bar hard on squats/deadlifts.
Triceps. Push exercises like Bench Press, Overhead Press & Push-ups work y
our triceps.
Abs. Lower back keeps your torso erect from the back, abs from the front.
Abs work hard
during squats, deadlifts, overhead... 阅读全帖 |
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a***a
发帖数: 40617 | 13 理论上长时间均衡训练，你说的肯定没错，
但是我觉得我还在gene范畴内，这个人与人gene总有区别吧。。。
不过shoulder我过去9个月的确长得飞速
我9个月前shoulder press只能推35，现在是75，真是不敢想象
9个月前我几乎不练shoulder的 |
|
c****1
发帖数: 5654 | 14 looks like maybe you need to work out your shoulder more s.t.
your shoulder would look wider:-)
Men also have curve, wide shoulder/butt, narrow lower back is the
ideal. |
|
v********d
发帖数: 3531 | 15 Today is much better. I can still feel the pain when I extend my arm.
I think will follow the trainer's
1/30
exercises:
1. cardio 20 min, running laps or treadmill
2. Back / shoulders choose 2 exe from belowing.
back lat pulldown/ bent over row/ seated row/chin ups
3 sets, 10 reps.
shoulders standing shoulder press/standing side raise/standing front
raise/ seated reverse fly / reverse pec deck
then 20 minute cardio.
it will take about 2 hour.
I will drink proten drink before and durin... 阅读全帖 |
|
v********d
发帖数: 3531 | 16 Today is much better. I can still feel the pain when I extend my arm.
I think will follow the trainer's
1/30
exercises:
1. cardio 20 min, running laps or treadmill
2. Back / shoulders choose 2 exe from belowing.
back lat pulldown/ bent over row/ seated row/chin ups
3 sets, 10 reps.
shoulders standing shoulder press/standing side raise/standing front
raise/ seated reverse fly / reverse pec deck
then 20 minute cardio.
it will take about 2 hour.
I will drink proten drink before and durin... 阅读全帖 |
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a***a
发帖数: 40617 | 17 最近磕的“药”
whey
BCAA
glutamine
没有磕的
creatine
jack3d
今天是HST 10reps day6，也就是挑战10reps极限的日子
分别创造以下PR @ 175 lb bodyweight
Dumbbells incline Bench Press
95lbs*10
95lb*7
One-rep max： 127 lb
Dumbbells seated shoulder press
75lb*10
one rep max： 100 lb
decline sit-ups with weight
55 lb *10
55 lb *10
去年同期刚开始恢复weight training时候的数据大概是（@160 lb bodyweight)
incline DB press: 60 lbs
shoulder press: 47 lbs
基本上一年都涨了一倍
因为gym最大的DB是100 lb，1,2个月前平板就已经十几个了。所以开始incline
这样用的重量小点，看来很快incline也没有DB玩了。。。
搞不好年底shoulder也没DB玩了。。。
... 阅读全帖 |
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a***a
发帖数: 40617 | 18 1.你可能过高估计了smith机的杆重（很多只有15 lb）
2.的确一般smith机上推得重一些。如果差别太大，说明你stability不好，多半是
shoulder的力量不够
我一直说的看法是先要诊断短板
所以先去free weight推上斜和shoulder，回来看看跟flat的比例是多少
一个合适的比例是
flat incline shoulder
100% 80% 60%
如果没达到，就具体训练那个短板
补充，如果发现是卧推最后一段起不来，一般是说明triceps偏弱。这个没有一定
的衡量标准。可以单独用triceps extension练练
胸肌举 |
|
r*********I
发帖数: 615 | 19 赞详细数据。看照片你挺瘦的，底子比我好。
看了你的训练计划，很详细，我归纳一下：
1.全是集中于上半身训练，胸，肩，二头三头。
2.三头和肩不适于放在一起训练，不然效果打折扣，个人体会。shoulder press要用到
三头，如果三头之前的push down和dips已经很累了，shoulder press效果不好。
3.bench press不建议组数太多，5-6组，每组6-8个足够。没有人保护，最多推最大重量
的80%。bench press最好放在三头训练的前面，避免三头过于劳累推铁效果差。
4.建议一周2-3次训练，给肌肉充分休息时间。
5.建议开始练腿，刺激激素分泌，有利于上半身长肌肉，硬拉深蹲，或者Leg curl, le
g press机器都可以。
6.练背的动作和二头放在一起，先练背，比如pull up,rolling等，然后再练二头，对刺
激二头很有效
我的情况简单介绍：
身高176cm,4年前开始锻炼，体重接近80kg。先减脂跑步半年，减到72kg开始推铁，坚
持到现
在，目前体重77kg，一周推铁两次，跑步3-5次。
今天的锻炼Log:
1) 背下拉 90lbs... 阅读全帖 |
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s****e
发帖数: 1984 | 20 5/7, Crossfit 60 minutes
Warmup
ankle mobility
shoulder mobility
Strength
Press
5×5 (45/45/55/55/55)
Push Jerk (55/55/65)
5×3
MetCon
15 minute EMOM
1 Stone to shoulder, keep stone on shoulder and
3 Stone squats (45?) |
|
g****c
发帖数: 346 | 21 不一样的. 如果你的shoulder blades已经夹紧了, 再举, 一般不会松的. 我是主要是
因为我的胳膊必须完全伸直才能去够着杆子, 因为要做这个"够"的动作, shoulder
blades一下子就松了.
如果你看下面这个视频(1:46), spotter帮着推举的人把杆子取下来, 所以他不用自己
去够而保持shoulder blades夹紧状态: |
|
D****o
发帖数: 12808 | 22 ☆─────────────────────────────────────☆
dai (百合开过·风烛残年) 于 (Wed Dec 26 01:41:10 2012, 美东) 提到:
节日期间，欢迎Fitness版新老网友一同庆祝圣诞和新年。
说说一年的健身成果，对新年的展望和目标，
各种与健身相关的话题，新年对版面新的期待等等。
每位言之有物的ID都将获得一个双黄包奖励（奖励稍后将由站务统一发放）。
请大家注意要言之有物哈，要跟健身相关才好。
“re”，“吃”，“节日快乐”，“版面红火”等等不够哎。
平常不健身的网友，就借这个机会立个从零开始的小心愿吧，
一小步也可以的。千里之行，始于足下哦~
另外马甲重复re文是不可以的，切记切忌！
... 阅读全帖 |
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p*********l
发帖数: 26270 | 23 2013-06-29
yoga x
upper body weight
- bench press 50x5x5
- dumb bell shoulder press 15x5x10 each side
- lateral shoulder raise 10x5x10 each side
- alternating front shoulder raise 10x5x10 each side
- bent over row 22.5x5x10 each side
- barbell row 50x5x5
- front lat pull down 5x10
- kneeling single arm pulley row 5x10
2013-06-30
kenpo x |
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p*********l
发帖数: 26270 | 24 2013-07-01
spin 45 min
sculpt 45 min
2013-07-02
kickboxing 60 min
sculpt 60 min
weight training 60 min
2013-07-03
steps & rebounding 60 min
spin & jump ropes 60 min
weight training 60 min
2013-07-04
rest
2013-07-05
rest
2013-07-06
kickboxing 45 min
sculpt 60 min
2013-07-07
upper body weight 50 min
- bench press 50x5x5
- dumb bell shoulder press 15x5x10 each side
- clean & press 40x5x10
- lateral shoulder raise 10x5x10 each side
- alternating front shoulder raise 10x5x10 each side
- bent over row... 阅读全帖 |
|
p*********l
发帖数: 26270 | 25 2013-07-15
upper body weight 50 min
- bench press 50x10, 55x5x5
- dumb bell shoulder press 15x5x10 each side
- lateral shoulder raise 10x5x10 each side
- alternating front shoulder raise 10x5x10 each side
- bent over row 25x5x10 each side
- barbell row 50x5x10
- front lat pull down 5x10
- kneeling single arm pulley row 5x10
2013-07-16
2013-07-17
2013-07-18
2013-07-19
2013-07-20
2013-07-21 |
|
p*********l
发帖数: 26270 | 26 2013-07-29
upper body weight 60 min
- bench press 55x5x5
- dumb bell shoulder press 15x5x10
- lateral shoulder raise 10x5x10
- alternating front shoulder raise 10x5x10
- bent over row 25x5x10 each side
- barbell row 60x5x5
- front lat pull down 5x10
- kneeling single arm pulley row 5x10 each side
- low row 5x10
2013-07-30
2013-07-31
2013-08-01
2013-08-02
2013-08-03
2013-08-04 |
|
s***r
发帖数: 358 | 27 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 |
|
s***r
发帖数: 358 | 28 Hope everyone's training is going well! Mine certainly hasn't been for the
past couple of months. I have been having left shoulder pain since last July
. It got better in October. But I strained it again in January after a few
weeks of benching. On top of that, I strained my hip flexor in October
during a pause squat and couldn't squat for months. The pain from not being
able to train is less bearable than the one from the injuries themselves. I
did what I could to get everything better and star... 阅读全帖 |
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T*******e
发帖数: 4110 | 29 Interestingly, in Denvers IR,
Chris Harris is being listed as FP. Nobody listed as DNP or LP. All injured
are being listed as FP. This might be just a part of mind playing.
FULL PARTICIPATION
S Josh Bush - Shoulder
TE Owen Daniels - Knees
ILB Todd Davis - Shoulder
G Max Garcia - Groin
CB Chris Harris Jr. - Shoulder
QB Peyton Manning - Foot
ILB Brandon Marshall - Ankle
QB Brock Osweiler - Knee
S Darian Steward - Hamstring
S T.J. Ward - Ankle
OLB DeMarcus Ware - Knee |
|
b*******o
发帖数: 832 | 30 港人球员大面积stomach bug.
礼拜三看injury update时就发现好多人包括boswell这种很难受伤的都dnp, 理由是
illness.
昨天再查, 虽然有的恢复训练, 但又有新人因为illness没训练.
今天再看更新, 说是球员被肠胃炎侵袭, 钢人一下变爆肛人. 口彩不好. Loser's
illness. So weak. Sad.
DID NOT PARTICIPATE
RB Le'Veon Bell (Not Injury Related)
TE Ladarius Green (Concussion, Illness)
LB James Harrison (Shoulder, Triceps)
LIMITED PARTICIPATION
LB Vince Williams (Shoulder)
FULL PARTICIPATION
K Chris Boswell (Illness)
LB Anthony Chickillo (Ankle)
S Sean Davis (Shoulder)
C B.J. Finney (Illness)
WR Darrius ... 阅读全帖 |
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T*******e
发帖数: 4110 | 31 从来对Marty的行为艺术也很呵呵.
也许这次他确实对包包的队医有了疑虑,
包包went nuclear, 采取了preemptive measure to clear him out, other than
being forced to put him on IR. Thus to Marty Packers put money over him.
也许又是Marty行为艺术的一次巅峰之作。
关于这次他自己这么说（on his instagram)，
"The Packers examined my shoulder March 10 and cleared it,” Bennett wrote
on an Instagram story on Friday. “They even gave me an x-ray as well. It
got worse during the season, specifically against the Cowboys so I asked to
have it checked and we checked it. After a few ... 阅读全帖 |
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t*****n
发帖数: 467 | 32 The swing speed or power mainly generated from you body. beginners tend to
use arms a lot. usually swing arm after shoulder stop turning, which result
in body and arms are out of synch. If you swing arm less, focus on shoulder turn
and stop swinging arms at the same time shoulder stop turning, then the arms and
body are in synch, which looks like the arm only pass parallel, maybe point
at 10 o'clock position. In this position, you more likely force yourself
rotate body instead of swing arm on do |
|
t*****n
发帖数: 467 | 33 Yes, I mean hip lateral move. and you are right, the right shoulder is
accomplished by turning torso from bottom to top. it's not a consciously
move. I should use "you right shoulder will drop" instead of "drop your
right shoulder."
.
movement
critical.
sweeping |
|
ET
发帖数: 10701 | 34 there should be a time difference between shoulder rotation and hip rotation
.
you have the 1st movement right, however, you still need hold your shoulder
rotation a bit, let your hip rotation quicker than your shoulder, I bet you
will avoid the fat shot. |
|
v*****r
发帖数: 2325 | 35 did a video analysis of my swing using Canon S5
comparing with tiger,AK, KJ choice swing
possible problems
1)too much back swing, head pop up and shift to target, then move in O shape
counter clock wise...
2)head move too much during the entire swing, KJ choice head move is the
smallest, AK very small, Tiger is the largest of the three, tiger heading
sinking a little
3) arms - shoulders triangle is no good. right shoulder too low
for the three pros, AK's right shoulder is kind of low. KJ choi |
|
ET
发帖数: 10701 | 36 actually, from my experience, there is no way you can do something about ur
two-feet when you initiate your downswing.
it does start from hip rotation. once you have a rotated hip (from open
position to close), your shoulder/arm naturally drop. so this is called hip-
initiated downswing.
However, since hip arc is much shorter than the shoulder/arm acr (which was
the backswing you've done.) shoulder/arm has to fasten to catch up the hip
to make sure the square club fact in the impact. -- this is |
|
d******s
发帖数: 674 | 37 ET 真是说到点子上了。呵呵
因为最近在改contact的问题，也就没注意头+spine移动，跟腿左右晃荡的问题。其实
这俩问题一直都有，要一起改的话难免改了这头忘了那头。 不过现在contact进步不少
，下一步就该改两个中间的一个或者一起改了。
还有一个问题ET没提到的就是shoulder turn太多，虽然Vijay Singh也有很大的
shoulder turn,但是对俺们average joe来说 backswing 到downswing衔接转换不好的
话，也很容易造成inconsistency。 还没想好到底要减少一点shoulder turn还是
backswing完了以后停顿一下再downswing。
对这一点ET有啥建议没？
downswing 杆头落后于手，这个不足在改进contact的时候稍微好了一点，但是还是做
不到tiger 跟gacia 那种特别明显的lag。这个也的以后慢慢改。
最后一个问题就是 two swing plane 跟 one swing plane。 是不是woods 跟长铁容易
做到two swing plane, 短铁跟wedges都是 |
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ET
发帖数: 10701 | 38 得。。你都可以去做instructor了。
我在range上遇见的instructor都是这么技术派的。 哈哈。
big shoulder turn is good thing, trust me, man.
很多打slice, 或者连球打不着的，就是因为做了一个很快的backswing, 实际上肩还没
转过来的时候， 就开始做downswing， 人的身体反应没那么快。
big shoulder turn, 也造成问题，最大的问题还是，你如果心理上对自己不自信的话，
你的下肢包括腰的部分，会明显快过你的上肢。
这也同样造成，比如打不着球或者打出slice。
我swing一个根本的thought的cordinate我的肩转和hip 转。 谁快谁慢结果就是slice/
hook.
有了好的shoulder turn, 再加上hip turn的协调，release双手真是自然而然的事情 -
这是pro一直告诉我的。 同时，你在想在这个基础上打出fade/draw也是自然而然的事
- 就看2只手怎么协调而已。 这时候，你对work-on ball会有真的感觉，因为club fa
ce就像你手 |
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v*****r
发帖数: 2325 | 39 只是在POWER上有些进步， NOT SCORE
我最近的SWING 的路线准度不是能BREAK １００， ３０＋ YARD 以上的HOOK/slice 是
不能用在COURSE 上。
有几个DRILL 我觉得有帮助
１）慢速SWING ＆ HALF SWING， 体会SWING PLANE ＆ PATH ， 感觉你的手和球竿象
是在一个导轨上移动，同时可以体会和TV 上PRO SWING 的异同， RELEASE 的时候LEFT
WRIST 不要BREAK, also feel where is the deliver position, where to hinge &
unhinge your wrist。
２）BIG／FULL SHOULDER TURN， 这个ET 强调过， 但是怎么知道你有没有做好
SHOULDER TURN？ BUBBA WATSON＇S TIP －－－ KISS THE SHOULDER 挺好用的
３） 找到你最舒服发力的节奏, 保持BACK SWING 产生的扭矩, 跟重心转移配合好,
deliver的时候让扭矩释放.
you can do this |
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t***w
发帖数: 165 | 40 Sounded like stiffness in your body and tension in your shoulders.
It happens to me when I try to play too many rounds in a short time frame.
In my case, what happened with those silly less than 200 yd drive is because
when the shoulder and body is so tense/stiff I can only hit with some arm
and mostly hands.
Also remember to loosen your jaws, it helps lessen the tension in the neck
and shoulder. Try hit a couple of drives with your mouth slightly open. |
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u******m
发帖数: 307 | 41 I agree your shoulder turn is not enough and too flat. Not turning enough
shoulder and lifting your arm up make you disconnected and get the arms
behind your body. Since your body block the path on down swing and your arms
will have no where to go but out. Over the top is the result. Try to turn
the shoulder down and under the chin, keep the arms in sync with the body.
Hope that helps. |
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k**********i
发帖数: 8706 | 42 来自主题: GunsAndGears版 - 师傅，K副 等周末你用用我的那个Lee powder measure感觉一下再下单吧
另外，我在网上查了一下，昨天那个关于那个case lube抹多了弹壳上容易出现坑的情况，网上有很多讨论，叫做“dented shoulder”
http://thefiringline.com/forums/showthread.php?t=313208
Quote:
"Be sure to lube the lower part of each case will or you will have a stuck case in a minute! But the upper portion, especially the shoulder and neck, need very little lube. Any excess lube trapped up there WILL form hydraulic dents in your case's shoulders." |
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m********a
发帖数: 1312 | 43 Q: Can you make shipments of this your having Assault Weapon - Caveman'
s AR15 (Assault Rock) to me? I am locate Afghanistan and I need to make
having some item Assault Weapon - Caveman's AR15 (Assault Rock) for me. Your
Marines making kicking of my butt and Assault Rock AR15 is my last hoping.
Please ASAP make notifications. Jan-10-13
A: I suggest you do not throw rocks at our US Marines. Thank me later.
Q: I'm pretty sure these were available with a stick and leather strap
f... 阅读全帖 |
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b****i
发帖数: 11322 | 44 4/26 workout
7min treadmill warm up
1.
alternating lunge jumps with 20LBS BB overhead press 10+10+10
7.5LBS DB lat raise and front raise 10+10
20LBS BB shoulder press behind the head 10+12
plank and front raise 7.5LBS DB 20+20
plank pushup 10+10
2.
cable shoulder press 6LBS each side 12+12+10
shoulder lat raise 25LBS 12+12+10
3.
ab x crunches 40+40+40
trainer told me to rest tomorrow, hoho.......but i feel like i can at least
run a 5k...... |
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P****D
发帖数: 11146 | 45 Resistance Band Exercises at the Office
Sep 8, 2011 | By Crystal Welch
Resistance bands provide a convenient and low-cost way to strengthen and
stretch your muscles throughout the day. You can store the bands in your
desk drawer or cabinet for easy access. Taking fitness breaks throughout the
day can relieve muscle tension and reduce injury risk. Consult your doctor
before starting any new exercise program.
Arms
Resistance-band curls help strengthen and stretch your arm muscles. Work on
strength... 阅读全帖 |
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w***n
发帖数: 9040 | 46 runners world有篇文章挺好的标题叫： why not tri
同学们三项吧
http://www.runnersworld.com/triathlon-training/why-not-tri?page
SWIM
Swimming is perhaps the perfect athletic complement to running because the
two sports are so different. "Just about everything about swimming is
exactly the opposite from running in terms of stresses on the body," says
runner-turned-triathlete Joe Friel, author of The Triathlete's Training
Bible (VeloPress, 2004). "Swimming tends to stretch you out, whereas running
tends to compress y... 阅读全帖 |
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s*******t
发帖数: 7746 | 47 在这个版混了大半年了，基本的减肥知识都有了，缺的就是减肥动力和封住嘴。3月底
要回国一趟，这个减肥得好好提上日程了，要做辣妈不做胖大妈！！！今天开始要详细
记录饮食，求大家监督。
身高160cm，起始（1/16/13）体重116lb，目标是出国前的体重108lb+减掉大肚
腩。
3-8-13 110lb
骑自行车12mile 50mins+50mins
3-7-13 110lb
跑步50mins。
3-6-13 110.3 lb
吃：1,831卡 208(carb) 52（fat） 135(protein)，不该吃rice cake,cracker, 杏
脯
练：p90x YogaX 40mins (只做了1半）
3-5-13 112lb
吃：771 卡 65（carb) 23(fat) 76(protein),病了吐了
练：休息
3-4-13 111lb
吃：》2000卡
练：逛街3小时
3-3-12 110.7lb
吃：2,238卡 174（carb) 108 (fat) 151(protein)
练：打篮球 1.5hr
3-2-13 110.9lb
吃： 2,4... 阅读全帖 |
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Y*******o
发帖数: 3323 | 48 报名参加！脚好了，四月加强锻炼！
总得分 ＝ ___（请在活动结束时自己填入总分）
（１）运动得分 ＝ 40___ ：
第1周得分＝ _10__
4/1 Total body conditioning class 50mins
4/2 Hatha Yoga, P90X Abs
4/3 Rest
4/4 Boxing Class 50mins
4/5 P90X Chest Shoulders Triceps
4/6 椭圆机 1hr， 7mile， level5
4/7 椭圆机 1hr，
第2周得分＝ __10_
4/8 椭圆机 40mins
4/9 Hatha Yoga, P90X Abs
4/10 郑多燕腰腹操
4/11 快走3.5mile，坡度8
4/12 快走3.5mile，坡度10,郑多燕腰腹操
4/13 快走3.5mile，坡度10
4/14 椭圆机 1hr， 5mile， resistance 8
第3周得分＝ _10__
4/15 P90X chests shoulders and triceps, 椭圆机30mins， 2.5mile， resistance8
4/16... 阅读全帖 |
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l******y
发帖数: 210 | 49 总得分 ＝ _48__（请在活动结束时自己填入总分）
（１）运动得分 ＝ _40__ ：
第1周得分＝ _10__
4/1 p90x day 1 chest back abs running 3 miles
4/2 p90x day2 + yoga 10 mins
4/3 p90x day3 arms and shoulder, abs + running 30mins 3 miles
4/4 p90x day 4 yoga
4/5 p90x day 5 leg back and abs
4/6 Kenpo X
4/7 rest
第2周得分＝ 10___
4/8 chest back abs
4/9 plyo
4/10 arms and shoulder, abs + running 30mins 3 miles
4/11 yoga X
4/12 leg and back
4/13 kenpo X. abs
4/14 hiking 1.5hs
第3周得分＝ _10__
4/15 chest back and abs
4/16 rest
4/17 morning 30 min p9... 阅读全帖 |
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B**I
发帖数: 601 | 50 http://ezine.kungfumagazine.com/info/tournament/2010RULES_PushH
US Rules
RULES FOR TAI CHI PUSH HAND DIVISIONS
1. General Rules
a. Competitors must be over 18 years of age, have practiced Tai Chi Kung Fu
for more than 2 years, be able to show proof of coverage by a valid health
insurance policy (a valid insurance card is sufficient), and be willing to
sign the Liability Waiver. Competitors are required to follow the rules and
demonstrate courtesy to the judges and officials, the audience, and fe... 阅读全帖 |
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