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% 15 minutes
Thurs 65% every 60 minutes
Friday 35% every 45 minutes
Saturday 45% every 60 minutes
Sunday 25% every 120 minutes
Week3
Test max
The routine is over, you can do it for two weeks, then do something else for
another two weeks, then you can do the pushup program again.
Guidelines
Never go near failure except when testing your max
Vary reps, sets, rest periods daily
Taper down before a peak
Do the routine when you get up in the morning and your last set of pushups
should be done one hour before your bedtime | o*********e
发帖数: 2452 | 2 赞！
带娃了才发现routine真的很重要啊。。。
you
【在 c******t 的大作中提到】
: 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
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