[减肥篇]: 2010年8月~ 2011年4月减肥日记. 达到目标了! 不再更新!

13 年多

601 楼

Tony Horton's Hard Core Workout
This workout, modeled after the notorious P90X core routine, will improve the strength, stability, and power of your entire core.

Starting with the first exercise, do 20 to 30 reps of each move, continuing from one to the next without resting. That’s one round. Beginners should start with 20 reps of each move, and stop after one round. As you progress, aim to finish two rounds without stopping. Pay attention to your form, says Horton. When your form starts to suffer, stop and take a quick break. Your goal: Take fewer breaks and fit in more reps and rounds than your previous workout.

1. In and Out Crunch
Lie faceup on the floor, legs extended straight six inches off the floor and hands behind your head, elbows out (a). Bracing your core, simultaneously lift your shoulder blades off the floor as you tuck your knees toward your chest (b). Reverse the movement to return to start, keeping your feet off the ground. That’s one rep.

2. Double Banana Crunch
Lie faceup on the floor, with your hips and knees bent 90 degrees, hands behind your head, elbows out. Brace your core and lift your shoulders off the ground (a). In one motion, extend your legs about a foot off the floor and reach your arms directly overhead, elbows near your ears (b). Reverse the movement to return to start. That’s one rep.

3. Side Arm Oblique Crunch
Start in a side plank position, with your weight resting on your left arm and foot, and reach your right arm overhead (a). Without dropping your hips, bend your right knee towards your chest while pulling your right arm down toward your knee (b). Return to start. That’s one rep.

4. Tick Tock Lift
Lie faceup on the floor, arms at shoulder level, legs extended straight and together perpendicular to the floor. Bracing your core, slowly drop both legs to the right (a), then bring them back to center and drop them to the left (b). Return to center, and raise your hips a few inches off the ground (c). Lower back to start. That’s one rep.

5. In-Up-Open Series
Lie faceup on the floor, legs extended straight six inches off the floor, hands by your sides, palms facing down (a). This is the starting position. Keeping your core engaged, bend your knees into your chest (b), return to start, then raise your legs straight towards the ceiling so they’re perpendicular to the floor (c), then return to start; slowly open your legs so they form a wide V, keeping them six inches off the ground (d). Return to start.

[此贴子已经被作者于2011/1/30 22:35:38编辑过]

千

千年老妖

13 年多

602 楼

我觉得这个side arm oblique 有点难度，明天试试

y

yoyocat

13 年多

603 楼

以下是引用fengge在1/30/2011 9:32:00 PM的发言：



     谢谢yoyo的positive thinking! 最近这段时间因为不能按时回国过年我本来就有些怨气. 老板又经常摆出一幅 I-do you a favour-for the vacation 的嘴脸, 真是不开心! yoyo 的想法对呀, 还是要乐观一点, 赶不上初一, 咱还可以赶上十五!

     喜欢你的新头像! 动感+inspiring!
     [此贴子已经被作者于2011/1/30 22:00:26编辑过]



我是典型的阿Q啦，哈哈

我觉得你体重虽然变化不大，但围度减的很喜人啊！！

千

千年老妖

13 年多

604 楼

以下是引用yoyocat在1/30/2011 11:16:00 PM的发言：

我是典型的阿Q啦，哈哈

我觉得你体重虽然变化不大，但围度减的很喜人啊！！

论减肥的毅力，fengge是第一。。