Female body shape or figure is the cumulative product of a woman's skeletal structure (her build) and the quantity and distribution of muscle and fat on the body. There are, and have been, wide differences on what should be considered an ideal or preferred body shape, both for attractiveness and for health reasons. These have varied among cultures simultaneously. As with most physical traits, there is a wide range of normality of female body shapes. Human beings and their cultures have perennially focused attention on the female body as a source of aesthetic pleasure, sexual attraction, fertility, and reproduction. The female body occurs in a range of shapes. The female figure is typically narrower at the waist than at the bust and hips, and usually has one of four basic shapes: banana, pear, apple, or hourglass. The bust, waist, and hips are called inflection points, and the ratios of their circumferences define these basic shapes. Usually, the bust area will depend on the person's weight and height.
Inflection points A woman's bust, waist, and hips are her physical inflection points, and the ratios of their circumferences, are used to define her basic shape.[citation needed] These are sometimes described as banana, pear, apple, or hourglass shapes,[1] though other shortcut terms are also used. The bust is measured across the fullest part of a woman's breasts, generally across the crest of the breast while wearing a properly-fitting brassiere; the waist is measured at the smallest circumference of the abdomen; and the hips are measured at the largest circumference of the hips and buttocks. It is said that the female body usually inflects inward towards the waist around the middle of the abdomen between the costal margins and the pelvic crests.[citation needed] The waist is typically smaller than the bust and hips, unless there is a high proportion of body fat distributed around the waist. How much the bust or hips inflect inward, towards the waist determines a woman's structural shape. The hourglass shape is considered by many to be the Western conception of the ideal or usual female shape,[citation needed] though only about 8% of women have the hourglass shape.[1]
Female body shape Independent of fat percentage, weight or width, female body shapes are categorised into one of four elementary geometric shapes,[1] though there are very wide ranges of actual sizes within each shape: Apple (triangle downward) Apple shaped women have broad(er) shoulders compared to their (narrower) hips.[1] Apple shaped women tend to have slim legs/thighs, while the abdomen and chest look out of proportion compared to the rest of the body. Fat is mainly distributed in the abdomen, chest, and face. Banana or straight (rectangular) The waist measurement is less than 9 inches smaller than the hips or bust measurement.[1] Body fat is distributed predominantly in the abdomen, buttocks, chest, and face. This overall fat distribution creates the typical ruler (straight) shape. Pear or spoon or bell (triangle upward) The hip measurement is greater than the bust measurement.[1] The distribution of fat varies, with fat tending to deposit first in the buttocks, hips, and thighs. As body fat percentage increases, an increasing proportion of body fat is distributed around the waist and upper abdomen. The women of this body type tend to have a (relatively) larger rear, robust thighs, and a small(er) bosom.
Hourglass shape. (triangles opposing, facing in) The hip and bust are almost of equal size with a narrow waist.[1] Body fat distribution tends to be around both the upper body and lower body. This body type enlarges the arms, chest, hips, and rear before other parts, such as the waist and upper abdomen. A study of over 6,000 women carried out by researchers at the North Carolina State University around 2005 found that 46% were banana (rectangular), just over 20% pear, just under 14% apple, and 8% hourglass.[1] Another study has found "that the average woman's waistline had expanded by six inches since the 1950s" and that today women are taller and have bigger busts and hips than those of the 1950s.[1] [此贴子已经被作者于2011/6/1 16:48:26编辑过]
"Dimensions" A woman's "dimensions" are often expressed by the circumference around the three inflection points. For example, "36-29-38" in imperial units would mean a 36" bust, 29" waist and 38" hips. A woman's bust measure incorporates her breast size, as reflected in her bra cup size. For example, though the measurements are not consistently applied, a woman with a bra size of 36B has a rib cage of 35-36 inches in circumference and a bust measure of 37-38 inches; a woman with a bra size 34C has a rib cage of 33-34 inches around, but the same bust measure of 37 inches. However, the woman with a 34C breast size will appear "bustier" because of the apparent difference in bust to ribcage ratio. Height will also affect the appearance of the figure. A woman who is 36-24-36 at 5 ft 2 in (1.57 m) height will look different from a woman who is 36-24-36 at 5 ft 8 in (1.73 m) height. Since the taller woman's figure has greater distance between measuring points, she will likely appear thinner or less curvy than her shorter counterpart, again, even though they both have the same BWH ratio and the same weight. This is because the taller woman is actually thinner as expressed by her lower BMI, or body mass index, used to measure body weight in relation to height. The use of BWH measurements for anything other than garment fitting is thus something of a shell game when applied to social body acceptance and evaluation. BWH is an indicator of fat distribution, not fat percentage. The British Association of Model Agents (AMA) says that female models should be around 34-24-34 in (86-60-86 cm) and at least 5 ft 8 in (1.73 m) tall.[2]
The aging process has an inevitable impact on a person's body shape. A woman's sex hormone levels will affect the fat distribution on her body. According to Dr. Devendra Singh, "Body shape is determined by the nature of body fat distribution that, in turn, is significantly correlated with women's sex hormone profile, risk for disease, and reproductive capability."[3] Concentrations of estrogen will influence where body fat is stored.[4] Before puberty both males and females have a similar waist-hip ratio.[3] At puberty, a girl's sex hormones, mainly estrogen, will promote breast development and a wider pelvis tilted forward for child bearing, and until menopause a woman's estrogen levels will cause her body to store excess fat in the buttocks, hips and thighs,[4][5] but generally not around her waist, which will remain about the same size as it was before puberty. These factors result in women's waist-hip ratio (WHR) being lower than for males. During and after pregnancy, a woman experiences body shape changes. After menopause, with the reduced production of estrogen by the ovaries, there is a tendency for fat to redistribute from a female's buttocks, hips and thighs to her waist or abdomen.[6]
Waist-hip ratio Main article: waist-hip ratio The waist-hip ratio (WHR) is a person's waist measurement divided by the hip measurement. Notwithstanding wide cultural differences in preferences for female build, scientists have discovered that the waist-hip ratio of any build is very strongly correlated to the perception of attractiveness across all cultures.[15] Women with a 0.7 WHR (waist circumference that is 70% of the hip circumference) are invariably rated as more attractive by men, regardless of their culture.[3] The ratio is shown to have a very high correlation to female fertility, thereby unknowingly guiding men's evolutionary choices.[16] Women with a 0.7 WHR (waist circumference that is 70% of the hip circumference) are usually rated as more attractive by men from European cultures. Such diverse beauty icons as Marilyn Monroe, Sophia Loren, and the Venus de Milo all have ratios around 0.7.[17] In other cultures, preferences vary,[18] ranging from 0.6 in China,[19] to 0.8 or 0.9 in parts of South America and Africa,[20][21][22] and divergent preferences based on ethnicity, rather than nationality, have also been noted.[23][24] WHR has been found to be a more efficient predictor of mortality in older people than waist circumference or body mass index (BMI).[25]
Each society develops a general perception of what an ideal female body shape would be like. These ideals are generally reflected in the art and literature produced by or for a society, as well as in popular media such as films and magazines. The ideal or preferred female body size and shape has varied over time and continues to vary among cultures;[7] but a preference for a small waist has remained fairly constant throughout history.[8] A high waist-hip ratio has often been seen as a sign of good health and reproductive potential.[9] A high waist-hip ratio has also often been regarded as an indicator of attractiveness of a woman, but recent research suggests that attractiveness is more correlated to body mass index than waist-hip ratio, contrary to previous belief.[10][11] Historically, according to Devendra Singh,[12] there was a trend for slightly larger women in the 17th and 18th centuries, as typified by the paintings of Rubens, but that in general there has been a preference for a slimmer waist in Western culture. He notes that "The finding that the writers describe a small waist as beautiful suggests instead that this body part - a known marker of health and fertility - is a core feature of feminine beauty that transcends ethnic differences and cultures."[8] New research suggests that apple-shaped women have the highest risk of developing heart disease, while hourglass-shaped women have the lowest.[13]Diabetes professionals advise that a waist measurement for a woman of over 80 cm increases the risk of heart disease, but that ethnic background also plays a factor. This is because body fat buildup around the waist (the apple shape) poses a higher health risk than a fat buildup at the hips (the pear shape).[14] [此贴子已经被作者于2011/6/1 16:51:01编辑过]
target zone: building up inner thigh tone upper body refine abs, glute,and calf
============================
treadmill HIIT 30mins
abs: ab crunch 318 leg raise in cline 17+15+15 一周不做就下滑 freemotion standing crunch 35lbx20x2 freemotion single twist crunch 45lb x20x2, left and right sides
upper body: assit chip up mix with dip 65lb x (9+6) x 3
士气不高啊 昨天hotel gym super neat. 进去把机器一阵蹂躏 水里泡了20分钟。 蹦回房。 哈哈哈 爽！m
6-6
gym 1hour swimming 20mins
6-8
7点起来跑了跑。。大概1小时吧。。。。出了点小汗
早上温度还是比较凉
6-9 gym day Hiit 30 mins balancing exer: 5kg ball abs twist 50x4 12lb body bar core, tricep move 20x3, left and right arms AB crunch 70x2 stretch "Grilled ribs " 10 mins by the pool
渐调。。冲一下就适应了其实。。
下水游泳的时候，也是一吧冷水浇胸口，身体一下就ready了。。
习惯了以后热水shower，清洁做完了。。。开始冷水spa哈哈。。冲凉了身体再跳出来。 大姨来时不用
游泳池的水不凉，记得以前在国内时候去野去石油大学游泳，那duang地下去跟跳进冰窟窿里似的
侬最近routine是啥？？？
俺rock climbing的六节课上完了（beginner），发现的最严重的问题是上肢力量远远不够，再进一步intermediate的话没啥发展前途，就没有继续。现在保证一周至少五天的treadmill，天气不太热的时候路跑，每次路过操场的单杠上去吊死鬼儿一下。。。今天去gym里找了，没发现辅助pull up的机器，那个叫啥来着？
动了心思想去上赛艇课，发现是membership型的，除了必须修课交钱外，年费不菲，为了报仇，今晚在gym里拉了3k测功仪。
上完rc课我心花怒放地蹦到秤上，重了1.5lb！好在视觉效果稍微好了点，少许安慰。我怀疑我生下来就是为了吃饭的啊。。。
不知道6月该做什么。。。。。好好想想去。。。
穿上比基尼去晒太阳就好了，你可以休息休息，每天给我们秀秀你的前沟后沟的就好了
来拉。。。。昨天的。。。。
以下内容需要威望达到1才可以浏览
海版版母女好强大的气场！！！！
[此贴子已经被作者于2011/5/31 23:01:13编辑过]
你在家。。。局限多一些。。。
需要多做reaserch
cardio最好2-3种不同的轮流来。。
crunch最容易“钝化”
我到现在为止做过市面上所有的姿势。。。
哈哈。。我也喜欢轮流来。。。
最好能做一个 图库/动作库。 按效果排序。。
Female body shape or figure is the cumulative product of a
woman's skeletal structure (her build) and the quantity and distribution of
muscle and fat on the body. There are, and have been, wide differences on what
should be considered an ideal or preferred
body shape, both for attractiveness and for health reasons. These have varied
among cultures simultaneously. As with most physical traits, there is a wide
range of normality of female body shapes.
Human beings and their cultures have perennially focused attention on the
female body as a source of aesthetic pleasure, sexual attraction, fertility, and reproduction.
The female body occurs in a range of shapes. The female figure is typically
narrower at the waist than at the bust and hips, and usually has one
of four basic shapes: banana, pear, apple, or hourglass. The bust, waist, and hips are called inflection points,
and the ratios of their circumferences define these basic shapes.
Usually, the bust area will depend on the person's weight and height.
A woman's bust, waist, and hips are her physical inflection points, and the ratios of their circumferences, are used to
define her basic shape.[citation needed] These are
sometimes described as banana, pear, apple, or hourglass shapes,[1] though
other shortcut terms are also used.
The bust is measured across the fullest part of a woman's breasts, generally
across the crest of the breast while
wearing a properly-fitting brassiere; the waist is measured at the
smallest circumference of the abdomen; and the hips are measured at the largest
circumference of the hips and buttocks.
It is said that the female body usually inflects inward towards the waist
around the middle of the abdomen
between the costal
margins and the pelvic crests.[citation needed] The waist
is typically smaller than the bust and hips, unless there is a high proportion
of body fat
distributed around the waist. How much the bust or hips inflect inward, towards
the waist determines a woman's structural shape. The hourglass shape is
considered by many to be the Western conception of the ideal or usual female
shape,[citation needed] though
only about 8% of women have the hourglass shape.[1]
[此贴子已经被作者于2011/6/1 16:44:38编辑过]
Independent of fat percentage, weight or width, female body shapes are
categorised into one of four elementary geometric shapes,[1] though
there are very wide ranges of actual sizes within each shape:
Apple (triangle downward)
Apple shaped women have broad(er) shoulders compared to their (narrower)
hips.[1] Apple
shaped women tend to have slim legs/thighs, while the abdomen and chest look out
of proportion compared to the rest of the body. Fat is mainly distributed in the
abdomen, chest, and face.
Banana or straight (rectangular)
The waist measurement is less than 9 inches smaller than the hips or bust
measurement.[1] Body fat
is distributed predominantly in the abdomen, buttocks, chest, and face. This
overall fat distribution creates the typical ruler (straight) shape.
Pear or spoon or bell (triangle upward)
The hip measurement is greater than the bust measurement.[1] The
distribution of fat varies, with fat tending to deposit first in the buttocks,
hips, and thighs. As body fat percentage increases, an increasing proportion of
body fat is distributed around the waist and upper abdomen. The women of this
body type tend to have a (relatively) larger rear, robust thighs, and a
small(er) bosom.
Hourglass shape. (triangles opposing, facing in)
The hip and bust are almost of equal size with a narrow waist.[1] Body fat
distribution tends to be around both the upper body and lower body. This body
type enlarges the arms, chest, hips, and rear before other parts, such as the
waist and upper abdomen.
A study of over 6,000 women carried out by researchers at the North Carolina State University
around 2005 found that 46% were banana (rectangular), just over 20% pear, just
under 14% apple, and 8% hourglass.[1] Another
study has found "that the average woman's waistline had expanded by six inches
since the 1950s" and that today women are taller and have bigger busts and hips
than those of the 1950s.[1]
[此贴子已经被作者于2011/6/1 16:48:26编辑过]
"Dimensions"
A woman's "dimensions" are often expressed by the circumference around the three inflection points.
For example, "36-29-38" in imperial units would mean a 36" bust, 29" waist and 38" hips.
A woman's bust measure incorporates her breast size, as reflected in her bra cup size. For example, though the
measurements are not consistently applied, a woman with a bra size of 36B has a
rib cage of 35-36 inches in circumference and a bust measure of 37-38 inches; a
woman with a bra size 34C has a rib cage of 33-34 inches around, but the same
bust measure of 37 inches. However, the woman with a 34C breast size will appear
"bustier" because of the apparent difference in bust to ribcage ratio.
Height will also affect the appearance of the figure. A woman who is 36-24-36
at 5 ft 2 in (1.57 m) height will look different from a woman who is 36-24-36 at
5 ft 8 in (1.73 m) height. Since the taller woman's figure has greater distance
between measuring points, she will likely appear thinner or less curvy than her
shorter counterpart, again, even though they both have the same BWH ratio and
the same weight. This is because the taller woman is actually thinner as
expressed by her lower BMI, or body mass index, used to measure body weight in
relation to height.
The use of BWH measurements for anything other than garment fitting is thus
something of a shell game when applied to social body acceptance and evaluation.
BWH is an indicator of fat distribution, not fat percentage.
The British Association
of Model Agents (AMA) says that female models should be around 34-24-34 in
(86-60-86 cm) and at least 5 ft 8 in (1.73 m) tall.[2]
The aging process has an inevitable impact on a
person's body shape. A woman's sex hormone levels will affect the fat distribution
on her body. According to Dr. Devendra Singh, "Body shape is determined by the
nature of body fat distribution that, in turn, is significantly correlated with
women's sex hormone profile, risk for disease, and reproductive capability."[3] Concentrations
of estrogen will influence where body fat is
stored.[4]
Before puberty both males and
females have a similar waist-hip ratio.[3] At puberty, a
girl's sex hormones, mainly estrogen, will promote breast development and a wider
pelvis tilted forward for child bearing, and until menopause a woman's estrogen
levels will cause her body to store excess fat in the buttocks, hips and thighs,[4][5] but generally not
around her waist, which will remain about the same size as it was before
puberty. These factors result in women's waist-hip ratio (WHR)
being lower than for males. During and after pregnancy, a woman experiences body shape changes.
After menopause, with the reduced
production of estrogen by the ovaries, there is a tendency for fat to redistribute
from a female's buttocks, hips and thighs to her waist or abdomen.[6]
Main article: waist-hip ratio
The waist-hip ratio (WHR) is a person's waist
measurement divided by the hip measurement. Notwithstanding wide cultural
differences in preferences for female build, scientists have discovered that the
waist-hip ratio of any build is very strongly correlated to the perception of
attractiveness across all cultures.[15] Women with a
0.7 WHR (waist circumference that is 70%
of the hip circumference) are invariably rated
as more attractive by men, regardless of their culture.[3] The ratio is
shown to have a very high correlation to female fertility, thereby unknowingly
guiding men's evolutionary choices.[16] Women with a 0.7
WHR (waist circumference that is 70% of the hip circumference) are usually rated
as more attractive by men from European cultures. Such diverse beauty icons as
Marilyn Monroe, Sophia Loren, and the Venus de Milo all have
ratios around 0.7.[17] In other cultures,
preferences vary,[18] ranging from 0.6
in China,[19] to 0.8 or 0.9 in
parts of South America and Africa,[20][21][22]
and divergent preferences based on ethnicity, rather than nationality, have also
been noted.[23][24]
WHR has been found to be a more efficient predictor of mortality in older
people than waist circumference or body mass index (BMI).[25]
issues
Each society develops a general perception of what an ideal female body shape
would be like. These ideals are generally reflected in the art and literature
produced by or for a society, as well as in popular media such as films and
magazines. The ideal or preferred female body size and shape has varied over
time and continues to vary among cultures;[7] but a preference for
a small waist has remained fairly constant throughout history.[8] A high waist-hip
ratio has often been seen as a sign of good health and reproductive
potential.[9]
A high waist-hip ratio has also often been regarded as an indicator of
attractiveness of a woman, but recent research suggests that attractiveness is
more correlated to body mass index than waist-hip ratio, contrary to previous
belief.[10][11]
Historically, according to Devendra Singh,[12] there was a trend
for slightly larger women in the 17th and 18th centuries, as typified by the
paintings of Rubens,
but that in general there has been a preference for a slimmer waist in Western
culture. He notes that "The finding that the writers describe a small waist as
beautiful suggests instead that this body part - a known marker of health and
fertility - is a core feature of feminine beauty that transcends ethnic
differences and cultures."[8]
New research suggests that apple-shaped women have the highest risk of
developing heart disease, while hourglass-shaped women have the lowest.[13] Diabetes
professionals advise that a waist measurement for a woman of over 80 cm
increases the risk of heart disease, but that ethnic background also plays a
factor. This is because body fat buildup around the waist (the apple shape)
poses a higher health risk than a fat buildup at the hips (the pear shape).[14]
[此贴子已经被作者于2011/6/1 16:51:01编辑过]
对嫩身高再次表示羡慕嫉妒恨，这种高度穿平低鞋最好看了，南瓜也好高哇，遗传阿遗传。ps，是不是新腐败滴小香哇，颜色好美，话说嫩给我种了好多草～
跟小人再一起穿flats多。。。：） 小香就是那只dusty rose。08 f/w的。。。。你的小香collection比我壮观多拉。。。
摸摸大眼南瓜！第一次发现南瓜唇形很好看啊，花瓣似的。
这个太随她爹了。。。。
怎么办，我是不是隔俩月就要换个碟？目前针对腹部的我只是作了abs还有仰卧起坐，这个是不是用久了也没啥效果了？
腹部最容易消退，最容易钝化。。变化不同种刺激很需要。。针对自己需要的是肌肉体积、还是力量、还是柔韧。做不同的搭配。。。。总是单一刺激，进展会很慢，还可能一点进展都没有。
好可爱的娃啊，为啥叫小南瓜呢？
小小孩的时候，象只大南瓜
游泳池的水不凉，记得以前在国内时候去野去石油大学游泳，那duang地下去跟跳进冰窟窿里似的
成都的自来水都是地下水，盛夏也跟冰镇的一样。。。冰西瓜直接扔水槽就OKAY。。。。。 心脏部位体温比其他肌肉要高，就算是美国的恒温池子，拦起来冲上去也感觉冷。。盛夏不算。。
俺rock climbing的六节课上完了（beginner），发现的最严重的问题是上肢力量远远不够，再进一步intermediate的话没啥发展前途，就没有继续。现在保证一周至少五天的treadmill，天气不太热的时候路跑，每次路过操场的单杠上去吊死鬼儿一下。。。今天去gym里找了，没发现辅助pull up的机器，那个叫啥来着？
动了心思想去上赛艇课，发现是membership型的，除了必须修课交钱外，年费不菲，为了报仇，今晚在gym里拉了3k测功仪。
上完rc课我心花怒放地蹦到秤上，重了1.5lb！好在视觉效果稍微好了点，少许安慰。我怀疑我生下来就是为了吃饭的啊。。。
我。。。现在一个吃一个穿。。忙的不亦乐乎。。。。哈哈哈哈。。。。。塞，你的兴趣真广泛。。。我个人最喜欢球，不过这个球，没有partner太不容易玩起来了。。汗。。。。。
哈哈。。我也喜欢轮流来。。。
最好能做一个 图库/动作库。 按效果排序。。
对。。就算玩treadmill，也有很多跑法 。。。总之跟着变就成了。。。。。 jeans就是j brand, 9'inch skinny...
气鼓鼓的哈。。：）
应该是每800个帖子增加1个,
或者你有精华贴, 由版主帮助申请"
啊。。原来是要800个帖子。。不是800魅力。。。唉。。。继续灌。。。
[此贴子已经被作者于2011/6/1 20:23:22编辑过]
跟小人再一起穿flats多。。。：） 小香就是那只dusty rose。08 f/w的。。。。你的小香collection比我壮观多拉。。。
它家涨价的离谱，偶攒银子买h家的算了。
腹部最容易消退，最容易钝化。。变化不同种刺激很需要。。针对自己需要的是肌肉体积、还是力量、还是柔韧。做不同的搭配。。。。总是单一刺激，进展会很慢，还可能一点进展都没有。
那我除了这abs和仰卧起坐，还有什么腹部运动适合在家里作的呢？
6－02－11 ： CARDIO：43 mins ABS 15 mins crunch：200 Treadmill: 30 mins 2.14miles Stretch没找到6月的新楼，在这先记下。
the fist day of this month
starting with:
124-126lb weight
64-66cm waist
20-21body fat
target zone: building up inner thigh
tone upper body
refine abs, glute,and calf
============================
treadmill HIIT 30mins
abs: ab crunch 318
leg raise in cline 17+15+15 一周不做就下滑
freemotion standing crunch 35lbx20x2
freemotion single twist crunch 45lb x20x2, left and right sides
upper body: assit chip up mix with dip 65lb x (9+6) x 3
stretch
6-3
晨跑1小时
[此贴子已经被作者于2011/6/3 21:50:35编辑过]
我。。。现在一个吃一个穿。。忙的不亦乐乎。。。。哈哈哈哈。。。。。塞，你的兴趣真广泛。。。我个人最喜欢球，不过这个球，没有partner太不容易玩起来了。。汗。。。。。
我最怕玩球，好像啥球类都不碰，速度太快了，我追不上。。。
威望差一个看不到时尚的bikini。。。
这样的，如果现在的diet + training plan还有效果，可以变化一下比如重量，节奏，组合；如果已经好无效果，需要找新的routine. 腹部运动你狗下，狂多。。。
很详细的关于体型的介绍，单独开贴放导读吧，非常informative
啊，还以为你们都知道的。。那合并在我那个健身汇报帖子里去？！
我最怕玩球，好像啥球类都不碰，速度太快了，我追不上。。。
我最喜欢这种3d的东西。。。挖哈哈。。。。
威望差一个看不到时尚的bikini。。。
pull up mix dip 很带劲，希望下个月初我的胳膊线条会很漂亮。。。
啊，还以为你们都知道的。。那合并在我那个健身汇报帖子里去？！
我现在知道了我是近乎长方形的。。。
pull up mix dip 很带劲，希望下个月初我的胳膊线条会很漂亮。。。
你做pull up手上磨水泡么？我磨出一个大的，破了发现里面还有一个。。。
dip在双杠上也能做吧？
[此贴子已经被作者于2011/6/2 20:03:23编辑过]
我现在知道了我是近乎长方形的。。。
ruler?! 穿衣服其实也很这个很有关系。。。
妹子，７月底我有出游安排了～
７月中呢？
你做pull up手上磨水泡么？我磨出一个大的，破了发现里面还有一个。。。
我用手套。即使这样，无名指下那里的老茧也出来了。。。
ruler?! 穿衣服其实也很这个很有关系。。。
看dimention的话，腰臀刚好差9inch，吃多一点就要8了
ruler是啥？
[此贴子已经被作者于2011/6/2 20:05:24编辑过]
我用手套。即使这样，无名指下那里的老茧也出来了。。。
我十个手指正在进行rc后遗症之一的蜕皮，手掌还血泡翻新，都赶上勤劳的建筑工人粗糙的大手了
看dimention的话，腰臀刚好差9inch，吃多一点就要8了
ruler是啥？
[此贴子已经被作者于2011/6/2 20:05:24编辑过]
就是你说的长方形，有些文章里用“尺子”来表示。。。。。。我最近都没算过比例。。。。
我十个手指正在进行rc后遗症之一的蜕皮，手掌还血泡翻新，都赶上勤劳的建筑工人粗糙的大手了
亏了。。。脱皮后 就很durable拉。。。
以下是引用海延在6/2/2011 7:58:00 PM的发言：
今天用了你上次说的拉伸。。。挖哈哈。。。。跟吊死鬼儿似的晃来晃去几下，把旁边一个大爷唬住了。。。。
你有没有看过stretching anatomy这本书？十分系统的拉伸，身体几乎所有肌肉部位的拉伸都讲到了，是我看完Strength Training Anatomy 后的阅读书籍
你有没有看过stretching anatomy这本书？十分系统的拉伸，身体几乎所有肌肉部位的拉伸都讲到了，是我看完Strength Training Anatomy 后的阅读书籍
米。。。我就仗着以前的体操预热和拉伸复员的动作。吃老本呢。
现在肌肉强度比以前大，是应该improve一下哇。多谢推荐！！！！！！
dip在双杠上也能做吧？
[此贴子已经被作者于2011/6/2 20:03:23编辑过]
yeah~~~杠上动作我有很多套可以推荐 。挖哈哈。。。。
没安排，你来吧，咔咔。
６月你不过来拉？
以下是引用海延在6/2/2011 10:04:00 PM的发言：
yeah~~~杠上动作我有很多套可以推荐 。挖哈哈。。。。
以下是引用 wfufhoney 的发言：
霍尔金娜
★ Sent from iPhone App: iReader Huaren 7.18 - iPhone Lite
以下是引用佳肴在6/2/2011 10:24:00 PM的发言：
Me weibole
以下是引用 wfufhoney 的发言：
霍尔金娜
★ Sent from i---- 7.18 - iPhone Lite
没看到啊啊啊啊啊啊
要求重看烧酒mm的nikini啊
没看到啊啊啊啊啊啊
巨好看!!!你后悔死去吧...哈哈哈哈
Me weibole
以下是引用 wfufhoney 的发言：
霍尔金娜
★ Sent from i---- 7.18 - iPhone Lite
在哪里？想看～
这样的，如果现在的diet + training plan还有效果，可以变化一下比如重量，节奏，组合；如果已经好无效果，需要找新的routine. 腹部运动你狗下，狂多。。。
目前看来还有用，我再练几个月试试。
威望差一个看不到时尚的bikini。。。
腹肌练的更好了还会秀的。
，是我看完Strength Training Anatomy 后的阅读书籍
这本书说的如何？一般图书馆有么？ 对了，你对EPOC过量氧耗了解么？
[此贴子已经被作者于2011/6/2 23:05:36编辑过]
为啥只喊22 我在这哭了半天了也没看见
她都看了好多了
你奔哪了啊
为啥只喊22 我在这哭了半天了也没看见
她都看了好多了
苍天有泪啊..哈哈哈哈....
以下是引用海延在6/2/2011 10:08:00 PM的发言：
以下是引用海延在6/2/2011 10:08:00 PM的发言：
６月底才能定下７月什么时候过去。。。有人想看大瀑布。。。
6月有新楼我一定报道，这次说到做到！
你奔哪了啊
为啥只喊22 我在这哭了半天了也没看见
她都看了好多了
明天补给嫩看，现在冲澡去了。
海美女，俺拖着一身缀肉来了！！我下午跟你们说完，找sneaker找到现在还是没谱。我决定，再找不到我就去买一双，怎么也要回去Gym了！
6月有新楼我一定报道，这次说到做到！
表示诚意要自奔一张
等我tone好，你们不要看我也强迫你们看哈！
等我tone好，你们不要看我也强迫你们看哈！
好，咱一起加油！
这本书说的如何？一般图书馆有么？ 对了，你对EPOC过量氧耗了解么？
[此贴子已经被作者于2011/6/2 23:05:36编辑过]
图解很详细，都是器械，没有自由力量，http://www.amazon.com/Strength-Training-Anatomy-Frederic-Delavier/dp/0736041850，我直接买的书，里面对各大肌肉群器械练习中肌肉的使用标注得非常精准，确实是anatomy level的，适合钻牛角尖用。 EPOC？运动结束后用来偿还运动时候氧亏的耗氧吧？记不太清了，似乎锻炼强度越大EPOC越高？你最近在研究关于这个的哪方面啊？
海美女，俺拖着一身缀肉来了！！我下午跟你们说完，找sneaker找到现在还是没谱。我决定，再找不到我就去买一双，怎么也要回去Gym了！
6月有新楼我一定报道，这次说到做到！
１年的gym上１０００刀拉，一双鞋才几个钱哇。。快！！！别浪费拉 拉拉拉拉
等我tone好，你们不要看我也强迫你们看哈！
最喜欢这种态度！！！
图解很详细，都是器械，没有自由力量，http://www.amazon.com/Strength-Training-Anatomy-Frederic-Delavier/dp/0736041850，我直接买的书，里面对各大肌肉群器械练习中肌肉的使用标注得非常精准，确实是anatomy level的，适合钻牛角尖用。 EPOC？运动结束后用来偿还运动时候氧亏的耗氧吧？记不太清了，似乎锻炼强度越大EPOC越高？你最近在研究关于这个的哪方面啊？
多谢多谢。。。。 现在对你的小几肉更加神往拉～～～
我对力量单项练习兴趣其实不大的，只不过做事情一旦做了就想知道一二三，所以最近啃了点书。。。还是不喜欢人家一看body就觉得：哦 你是混gym的。。。you know what I'm talking abut....
对呀，就是原来的氧债。。。我。。。要缩短锻炼时间。。。琢磨着怎么搞一套新routine。。所以正在看epoc。。。
6－03－11 ： CARDIO：43 mins ABS 15 mins crunch：200 Treadmill: 30 mins 2.18miles Stretch今天运动的时候脑子里光想着辣子鸡凉面了。
口水...饿了
晨跑1小时
从今天开始执行老妖jj的食谱， 准备坚持5天看看。
cardio 60min
5/31
cardio 50min
6/1
abs
6/2
lower body workout, swing 26lb 20*3
[此贴子已经被作者于2011/6/5 22:28:56编辑过]
6－3 brunch: 一大杯 whole milk ＋ 两只卤蛋
dinner： 两只西红柿 ＋ 一只zucchini（配炸鸡蛋酱）
pre-workout snack: chocolate 一小块 （40 cal）
after-dinner snack: 乌梅一包
6-4 brunch: 一大杯 whole milk + 两只煎蛋
afternoon snack: tall latte (160 cal)
dinner: 卤牛肉 ＋ 猪耳朵 ＋ 不知名的鸡一块 ＋ 西红柿一个
生理期过后食欲明显下降。
update一下这两天的饮食: 老妖jj食谱执行中
6－3 brunch: 一大杯 whole milk ＋ 两只卤蛋
dinner： 两只西红柿 ＋ 一只zucchini（配炸鸡蛋酱）
pre-workout snack: chocolate 一小块 （40 cal）
after-dinner snack: 乌梅一包
6-4 brunch: 一大杯 whole milk + 两只煎蛋
afternoon snack: tall latte (160 cal)
dinner: 卤牛肉 ＋ 猪耳朵 ＋ 不知名的鸡一块 ＋ 西红柿一个
生理期过后食欲明显下降。
这个不是我的食谱。牛奶，巧克力，latte, 话梅统统不能吃。只能吃蔬菜和肉类。
[此贴子已经被作者于2011/6/6 6:13:54编辑过]
这个不是我的食谱。牛奶，巧克力，latte, 话梅统统不能吃。只能吃蔬菜和肉类。
[此贴子已经被作者于2011/6/6 6:13:54编辑过]
老妖jj亲自督阵来啦？ 好吧，反正话梅最后一包也吃完了，巧克力家里也没有。 从明天把牛奶也减掉吧。－－牛奶换成skim的行吗？ 主要是早饭喝牛奶比较方便快捷。
[此贴子已经被作者于2011/6/6 14:28:49编辑过]
就上来say hi~~~~~~~~~~~~★ Sent from iPhone App: iReader Huaren Lite 7.19
今儿晒疯了。胸口红里透黑。
就上来say hi~~~~~~~~~~~~★ Sent from i---- Lite 7.19
头像里的是新裙子么～～我要看仙女奔啊
头像里的是新裙子么～～我要看仙女奔啊
hihi 上次dress早给你本 你不在哇。现在时尚还有
6-6
gym 1hour swimming 20mins
6-8
7点起来跑了跑。。大概1小时吧。。。。出了点小汗
早上温度还是比较凉
6-9 gym day Hiit 30 mins balancing exer: 5kg ball abs twist 50x4 12lb body bar core, tricep move 20x3, left and right arms AB crunch 70x2 stretch "Grilled ribs " 10 mins by the pool
6-11
outdoors running 45 mins with leo
fresh air...
stretch
以下是引用佳肴在6/7/2011 10:35:00 PM的发言：
士气不高啊
昨天hotel gym super neat. 进去把机器一阵蹂躏
水里泡了20分钟。 蹦回房。 哈哈哈
爽！m
ft 错过你电话了，现在在哪呢？
晕
电过你？可能使南瓜
：）））
以下是引用佳肴在6/7/2011 11:01:00 PM的发言：
晕
电过你？可能使南瓜
：）））
FT...南瓜太调皮了，害的阿姨的心内疚不已，哈哈～～～
wb?
wb?
华人yoyo
分分钟的事儿。 没搞明白
以下是引用佳肴在6/7/2011 11:23:00 PM的发言：
分分钟的事儿。 没搞明白