what to d Do the following toning moves two times a week—or your own strength routine for 20 minutes, twice a week. Don't skip the cardio spurts between the groups of exercises—they keep your heart rate up and help you burn the maximum number of calories per workout.
WHAT YOU'LL NEED: Grab a set of five- to 10-pound dumbbells, a small towel and a chair, then find a low bench or flight of stairs. Before your moves, warm up by walking around the block or marching in place for 10 minutes.
1.One-two punch with lunge kick (tones your shoulders, the front of your arms, abs, butt, thighs and calves) Stand with your feet shoulder-width apart, holding a dumbbell in each hand, elbows bent, hands in fists by chin, palms facing in (fighting stance). Step forward with your right leg and lower into a lunge (don't let knee go past toes); hold and punch right arm out as shown (at left), turning palm down; then switch sides and punch left arm out. Rise up and kick left leg forward as shown (at right); lunge left leg forward and repeat sequence. Do 15 times on each side. To make this move a little easier: Don't use weights for this exercise. To make this move more challenging: Do 20 times per side.
2. Modified push-up (tones your shoulders, the back of your arms, chest and lower back) Get down on all fours, hands on the floor shoulder-width apart; cross ankles and lift feet off the ground, lowering butt until your body almost forms a straight line from your shoulders to your knees (you may need to move knees farther away from hands). Slowly bend elbows and lower chest toward the floor as shown; press back up. Do two sets of 15 repetitions. To make this move a little easier: Only go halfway down. To make this move more challenging: Do regular push-ups (knees off the floor, body in a straight line) for as many reps as you can, then drop down to your knees and finish the rest as described above.
3. Crunch with inner thigh squeeze (tones your abs and inner thighs) Lie back on the floor with your knees bent 90 degrees and lifted, thighs perpendicular to the floor; place a small rolled-up towel or ball between knees and cross ankles; extend arms over knees, palms facing down. Contract ab muscles and lift shoulder blades several inches off the floor, as you simultaneously squeeze towel between your knees, as shown; lower. Do two sets of 15 reps. To make this move a little easier: Do only one exercise at a time—crunch up, lower, then do the inner-thigh squeeze. To make this move more challenging: Do two sets of 20 reps.
(tones the front and sides of your abs) Lie back with your knees bent and lifted, fingertips resting lightly behind head. Contract ab muscles and very slowly twist right shoulder toward left knee as you extend right leg out and bring left knee toward you as shown (taking three counts to do so); immediately repeat, twisting to the opposite side. Do two sets of 15 reps on each side.
To make this move a little easier: Pick up the tempo (one count on each side).
To make this move more challenging: Do two sets of 20 reps.
Do a minute and a half of heart-pumping cardio activity (such as walking up and down a flight of stairs fast, jogging in place, doing jumping jacks or skipping an imaginary rope).
(tones the back of your arms, back, butt and thighs) Stand facing the back of a chair, holding a dumbbell in left hand by rib cage, palm facing in; rest right hand on chair for balance and lean forward slightly. Bend and lift right knee toward chest, then straighten leg behind you, heel flexed, as you simultaneously extend arm back as shown; lower almost to start position. Do 20 times; switch sides and repeat.
To make this move a little easier: Do only one exercise at a time—straighten leg behind you, lower, then do triceps raise.
To make this move more challenging: Do 25 times per side.
(tones your shoulders, abs, butt, thighs and calves) Stand with your feet shoulder-width apart, holding a dumbbell in each hand, arms by sides, palms facing in. Step right foot forward and lunge as you simultaneously raise arms straight out to sides as shown; lower arms, press off right heel and return to start; repeat, lunging left leg forward. Do two sets of 10 reps on each side.
To make this move a little easier: Don't lunge quite as low, or do only one exercise at a time—lunge, return to start, then do side raise.
To make this move more challenging: Do two sets of 15 reps.
8. 90-SECOND FAT BLAST!
Do a minute and a half of heart-pumping cardio activity (such as walking up and down a flight of stairs fast, jogging in place, doing jumping jacks or skipping an imaginary rope).
9. Step-up with biceps curl and shoulder press (tones your shoulders, the front of your arms, abs, butt and thighs) Stand in front of a low, sturdy bench (or flight of stairs), holding a weight in each hand, arms by sides, palms facing up. Step right, then left, foot onto bench as you slowly curl weights toward shoulder as shown; from your standing position on the bench, turn palms away from you and slowly press weights straight up overhead; return to start position and repeat, leading with left foot. Do two sets of 10 reps on each side. To make this move a little easier: Do only one exercise at a time—step up, then do biceps curl, then do shoulder press. To make this move more challenging: Do two sets of 15 reps.
10. Triceps dip with leg extension (tones the back of your arms, abs and thighs)
Standing with your back to a chair, place your hands shoulder-width apart on the edge of the seat and walk your feet out several feet, knees bent, feet flat on the floor. Slowly bend elbows and lower butt toward floor as shown as you simultaneously straighten and lift right leg as high as you can; lower leg and return to start; repeat, lifting left leg. Do 10 times on each leg. To make this move a little easier: Do only one exercise at a time—bend elbows and lower down, then raise leg, lower it, and return to start. To make this move more challenging: Do 15 times on each leg.
11.90-SECOND FAT BLAST! Do a minute and a half of heart-pumping cardio activity (such as walking up and down a flight of stairs fast, jogging in place, doing jumping jacks or skipping an imaginary rope).
12. Squat calf raise with front raise (tones your shoulders, lower back, abs, butt, thighs and calves) Stand with your feet a little more than shoulder-width apart, toes turned out slightly, holding a weight in each hand, palms resting on the front of your thighs. Lower butt as if you were sitting in a chair (don't let knees go past toes) as you simultaneously raise weights in front of you as shown. Return to start, then rise up onto toes; lower and repeat sequence. Do two sets of 20 reps.
To make this move a little easier: Do only one exercise at a time. Squat, return to start; do front raise, lower; then to calf raise.
To make this move more challenging: Do two sets of 25 reps.
13. Lunge hold with row (tones the back of your arms, abs, butt, thighs and calves) Stand with feet shoulder-width apart, holding a dumbbell in each hand, palms facing in. Lunge right leg forward (don't let knee go past toes), lean forward and extend arms toward floor. Holding lunge, slowly lift arms toward rib cage; lower. Do two sets of 15 rows; switch legs and repeat. To make this move a little easier: Don't lunge quite so low. To make this move more challenging: Do two sets of 20 rows.
14. 90-SECOND FAT BLAST! Do a minute and a half of heart-pumping cardio activity (such as walking up and down a flight of stairs fast, jogging in place, doing huaren.using jacks or skipping an imaginary rope).
(tones the front and sides of your abs) Lie back with your knees bent and lifted, fingertips resting lightly behind head. Contract ab muscles and very slowly twist right shoulder toward left knee as you extend right leg out and bring left knee toward you as shown (taking three counts to do so); immediately repeat, twisting to the opposite side. Do two sets of 15 reps on each side.
To make this move a little easier: Pick up the tempo (one count on each side).
To make this move more challenging: Do two sets of 20 reps.
一般是先做一段时间的单纯 aerobics, 叫做 body conditioning, 实际上目的是改善心血管能力, 做的时候要经常做做拉伸, 一方面防止受伤, 一方面改善关节, 肌腱和韧带的灵活行. 这个body conditioning阶段一般要做个一两个月. 之前有基础的可以skip这一段. 等开始做这个的时候可以向这个workout建议的那样一周 A S X A A S X, A 表示半个小时以上的Aerobic workout, S 表示这个 strength training workout, X 表示off. 要是想强度大点,可以一天既做经过warm up后做S,然后跟一个A. 要注意就是两个S之间至少间隔两天.目的是让肌肉恢复, 实际上肌肉就是这时候长的. 等有了进步以后再改workout, 比如加大力量(负重)等. [此贴子已经被作者于2005-9-13 12:57:36编辑过]
我这里介绍的是第一个月的strength workout.
what to d Do the following toning moves two times a week—or your own strength routine for 20 minutes, twice a week. Don't skip the cardio spurts between the groups of exercises—they keep your heart rate up and help you burn the maximum number of calories per workout.
WHAT YOU'LL NEED: Grab a set of five- to 10-pound dumbbells, a small towel and a chair, then find a low bench or flight of stairs. Before your moves, warm up by walking around the block or marching in place for 10 minutes.
[此贴子已经被wawayu于2005-9-10 19:22:02编辑过]
(tones your shoulders, the front of your arms, abs, butt, thighs and calves)
Stand with your feet shoulder-width apart, holding a dumbbell in each hand, elbows bent, hands in fists by chin, palms facing in (fighting stance). Step forward with your right leg and lower into a lunge (don't let knee go past toes); hold and punch right arm out as shown (at left), turning palm down; then switch sides and punch left arm out. Rise up and kick left leg forward as shown (at right); lunge left leg forward and repeat sequence. Do 15 times on each side.
To make this move a little easier: Don't use weights for this exercise.
To make this move more challenging: Do 20 times per side.
(tones your shoulders, the back of your arms, chest and lower back)
Get down on all fours, hands on the floor shoulder-width apart; cross ankles and lift feet off the ground, lowering butt until your body almost forms a straight line from your shoulders to your knees (you may need to move knees farther away from hands). Slowly bend elbows and lower chest toward the floor as shown; press back up. Do two sets of 15 repetitions.
To make this move a little easier: Only go halfway down.
To make this move more challenging: Do regular push-ups (knees off the floor, body in a straight line) for as many reps as you can, then drop down to your knees and finish the rest as described above.
(tones your abs and inner thighs)
Lie back on the floor with your knees bent 90 degrees and lifted, thighs perpendicular to the floor; place a small rolled-up towel or ball between knees and cross ankles; extend arms over knees, palms facing down. Contract ab muscles and lift shoulder blades several inches off the floor, as you simultaneously squeeze towel between your knees, as shown; lower. Do two sets of 15 reps.
To make this move a little easier: Do only one exercise at a time—crunch up, lower, then do the inner-thigh squeeze.
To make this move more challenging: Do two sets of 20 reps.
(tones the front and sides of your abs)
Lie back with your knees bent and lifted, fingertips resting lightly behind head. Contract ab muscles and very slowly twist right shoulder toward left knee as you extend right leg out and bring left knee toward you as shown (taking three counts to do so); immediately repeat, twisting to the opposite side. Do two sets of 15 reps on each side.
To make this move a little easier: Pick up the tempo (one count on each side).
To make this move more challenging: Do two sets of 20 reps.
[此贴子已经被作者于2005-9-10 19:10:14编辑过]
Do a minute and a half of heart-pumping cardio activity (such as walking up and down a flight of stairs fast, jogging in place, doing jumping jacks or skipping an imaginary rope).
(tones the back of your arms, back, butt and thighs)
Stand facing the back of a chair, holding a dumbbell in left hand by rib cage, palm facing in; rest right hand on chair for balance and lean forward slightly. Bend and lift right knee toward chest, then straighten leg behind you, heel flexed, as you simultaneously extend arm back as shown; lower almost to start position. Do 20 times; switch sides and repeat.
To make this move a little easier: Do only one exercise at a time—straighten leg behind you, lower, then do triceps raise.
To make this move more challenging: Do 25 times per side.
[此贴子已经被作者于2005-9-10 19:14:13编辑过]
(tones your shoulders, abs, butt, thighs and calves)
Stand with your feet shoulder-width apart, holding a dumbbell in each hand, arms by sides, palms facing in. Step right foot forward and lunge as you simultaneously raise arms straight out to sides as shown; lower arms, press off right heel and return to start; repeat, lunging left leg forward. Do two sets of 10 reps on each side.
To make this move a little easier: Don't lunge quite as low, or do only one exercise at a time—lunge, return to start, then do side raise.
To make this move more challenging: Do two sets of 15 reps.
8. 90-SECOND FAT BLAST!
Do a minute and a half of heart-pumping cardio activity (such as walking up and down a flight of stairs fast, jogging in place, doing jumping jacks or skipping an imaginary rope).
[此贴子已经被作者于2005-9-10 19:17:51编辑过]
(tones your shoulders, the front of your arms, abs, butt and thighs)
Stand in front of a low, sturdy bench (or flight of stairs), holding a weight in each hand, arms by sides, palms facing up. Step right, then left, foot onto bench as you slowly curl weights toward shoulder as shown; from your standing position on the bench, turn palms away from you and slowly press weights straight up overhead; return to start position and repeat, leading with left foot. Do two sets of 10 reps on each side.
To make this move a little easier: Do only one exercise at a time—step up, then do biceps curl, then do shoulder press.
To make this move more challenging: Do two sets of 15 reps.
10. Triceps dip with leg extension
(tones the back of your arms, abs and thighs)
Standing with your back to a chair, place your hands shoulder-width apart on the edge of the seat and walk your feet out several feet, knees bent, feet flat on the floor. Slowly bend elbows and lower butt toward floor as shown as you simultaneously straighten and lift right leg as high as you can; lower leg and return to start; repeat, lifting left leg. Do 10 times on each leg.
To make this move a little easier: Do only one exercise at a time—bend elbows and lower down, then raise leg, lower it, and return to start.
To make this move more challenging: Do 15 times on each leg.
11.90-SECOND FAT BLAST!
Do a minute and a half of heart-pumping cardio activity (such as walking up and down a flight of stairs fast, jogging in place, doing jumping jacks or skipping an imaginary rope).
(tones your shoulders, lower back, abs, butt, thighs and calves)
Stand with your feet a little more than shoulder-width apart, toes turned out slightly, holding a weight in each hand, palms resting on the front of your thighs. Lower butt as if you were sitting in a chair (don't let knees go past toes) as you simultaneously raise weights in front of you as shown. Return to start, then rise up onto toes; lower and repeat sequence. Do two sets of 20 reps.
To make this move a little easier: Do only one exercise at a time. Squat, return to start; do front raise, lower; then to calf raise.
To make this move more challenging: Do two sets of 25 reps.
13. Lunge hold with row
(tones the back of your arms, abs, butt, thighs and calves)
Stand with feet shoulder-width apart, holding a dumbbell in each hand, palms facing in. Lunge right leg forward (don't let knee go past toes), lean forward and extend arms toward floor. Holding lunge, slowly lift arms toward rib cage; lower. Do two sets of 15 rows; switch legs and repeat.
To make this move a little easier: Don't lunge quite so low.
To make this move more challenging: Do two sets of 20 rows.
14. 90-SECOND FAT BLAST!
Do a minute and a half of heart-pumping cardio activity (such as walking up and down a flight of stairs fast, jogging in place, doing huaren.using jacks or skipping an imaginary rope).
[此贴子已经被作者于2005-9-10 19:24:36编辑过]
我马上就要开始作啦
做吧, 做完了以后来汇报一下
来汇报了，感受就是一个字: 累
满身大汗，先去洗澡了~
支持！今晚就挑几个做！
叮叮啊，要想效果最好的话最好作全套噢，开始可以挑 low level作，中间的cardio interval 也不要省略。
4. Slow bicycle
(tones the front and sides of your abs)
Lie back with your knees bent and lifted, fingertips resting lightly behind head. Contract ab muscles and very slowly twist right shoulder toward left knee as you extend right leg out and bring left knee toward you as shown (taking three counts to do so); immediately repeat, twisting to the opposite side. Do two sets of 15 reps on each side.
To make this move a little easier: Pick up the tempo (one count on each side).
To make this move more challenging: Do two sets of 20 reps.
这个每次在TRACK跑完步 我都要做，小时候学的拉。挺好的。
偶也要试试，多谢小糊涂MM
试吧试吧，就是比较累，你腿刚好，作的时候小心点。
叮叮啊，要想效果最好的话最好作全套噢，开始可以挑 low level作，中间的cardio interval 也不要省略。
mm做完啦？来吃块西瓜先~~~~~~~~~
个个都作的话，得花多长时间啊？我腹肌太弱，估计坚持不下来……
感受两个字：很累……
做完乐……偷了些懒，有些只作了一半的量。
感受两个字：很累……
刚开始作是很累的，我昨天大概花了40分钟吧。因为动作不熟，边看边练的，以后时间可能会短点。丁丁加油啊~
还有就是对beginners来说, 似乎强度大了点, 设计得也不是很灵活. 如果有mm一上来不能全部完成动作的, 可以少做几次, 比如10reps, 15reps等, 但是注意动作一定不要走形, 质量比数量重要.
有没有说过每周做几次啊? 每天都做恐怕不太好. 如果建议是一周3次的话可以在其余的日子里做aerobic workouts.
[此贴子已经被作者于2005-9-12 0:32:19编辑过]
又仔细看一遍这个workout,觉得设计得不错. 不仅仅对想塑身合适, 对想减肥的mm同样合适. 基本上应该属于anaerboic workout啦. 不过要是惺奔涞幕白詈没故窃谡飧鰓orkout之后再加一个30分钟的Aerobic workout以锻炼心血管能力.
还有就是对beginners来说, 似乎强度大了点, 设计得也不是很灵活. 如果有mm一上来不能全部完成动作的, 可以少做几次, 比如10reps, 15reps等, 但是注意动作一定不要走形, 质量比数量重要.
有没有说过每周做几次啊? 每天都做恐怕不太好. 如果建议是一周3次的话可以在其余的日子里做aerobic workouts.
建议是每周两次，加每周三次至少半个小时的aerobic workout，和你说的差不离。高手就是高手啊~
又仔细看一遍这个workout,觉得设计得不错. 不仅仅对想塑身合适, 对想减肥的mm同样合适. 基本上应该属于anaerboic workout啦. 不过要是有时间的话最好还是在这个workout之后再加一个30分钟的Aerobic workout以锻炼心血管能力.
还有就是对beginners来说, 似乎强度大了点, 设计得也不是很灵活. 如果有mm一上来不能全部完成动作的, 可以少做几次, 比如10reps, 15reps等, 但是注意动作一定不要走形, 质量比数量重要.
有没有说过每周做几次啊? 每天都做恐怕不太好. 如果建议是一周3次的话可以在其余的日子里做aerobic workouts.
是最好先做aerobic workout好，还是先做这种局部练习的好啊
等开始做这个的时候可以向这个workout建议的那样一周 A S X A A S X, A 表示半个小时以上的Aerobic workout, S 表示这个 strength training workout, X 表示off.
要是想强度大点,可以一天既做经过warm up后做S,然后跟一个A.
要注意就是两个S之间至少间隔两天.目的是让肌肉恢复, 实际上肌肉就是这时候长的.
等有了进步以后再改workout, 比如加大力量(负重)等.
[此贴子已经被作者于2005-9-13 12:57:36编辑过]
我也去这个网站注册了。我得的workoutplan和楼主完全不同。可能我的计划不是很aggresive （减10磅）,它给我的work out 非常小儿科，基本上就是伸伸胳膊踢踢腿的。
对，他们家有好几个不同的 work out plan，但是如果你注册的是12weeks 的那个，大致应该就差不多了。一起加油噢~