以下是引用麦当当在8/25/2011 2:32:00 AM的发言： 等看奔..先来个大沙发..哈哈哈哈 I am eating corn chips every day !! haha..... Will post pics in Sept. Get a whip ready instead of sofa; I will have my butt ready for punishment!
以下是引用mydearbear在8/25/2011 2:15:00 PM的发言： fengge你TRX都练些啥啊？ My gym buddy taught me a few basic moves today:
Inverted row (back) Half push-ups Triceps pull Bicycle (abs) High knee (quads, obliques) Knee tuck (lower abs) I felt VERY awkward using bands, which requires other muscle groups as stablizer throughout the entire movement. I was tired after a few reps.
Inverted row (back) Half push-ups Triceps pull Bicycle (abs) High knee (quads, obliques) Knee tuck (lower abs) I felt VERY awkward using bands, which requires other muscle groups as stablizer throughout the entire movement. I was tired after a few reps. 看了之后好心动啊，好想试试看~~~
以下是引用麦当当在8/25/2011 4:00:00 PM的发言： 8 min你就不行了..怪不得我们这1 hour的课葱收钱改成免费了.... Kickboxing worn me out today: lots of lunges, squats, no break for 45 min. My heart beat was 181 after the last round. I punch and kick like a wounded animal in the class, haha....
Free TRX class? I have to check out my gym. Hopefully it's free too! My buddy is too gentle to me.
小声说句， 你可以试试一个礼拜target 你不同的muscle group. 这样可以built muscle. 当然如果你只是想tone up 的话， 分upper 和 lower body 练吧
Thanks for your tips!
I just started a new muscle training program with focus on stimulating muscle fibers (slow twitch & fast twitch). This program trains body part in 3 different splits (full body, upper/lower, pull/push). Each split will be trained for 2 weeks. Weight, speed, sets/reps, rest and techniques for each split are different. I have customized this program based on my weakness (lots !) and strength (not much). I just completed the full body training round. Next week, I will be working on Upper/Lower split.
Welcome tina coming here for discussion ! [此贴子已经被作者于2011/8/25 17:22:27编辑过]
以下是引用麦当当在8/25/2011 4:28:00 PM的发言： 我们每礼拜有一堂肯定免费...话说我们gym很多免费的课都尚不过来...今天有两趟punch card TRX...我要不要去吊吊... Chinese is always more vivid than English !!
If you have injury now, don't try TRX. TRX requires lots of attention on balancing, muscle-mind connection. Body discomfort will break your focus. You can always try out later. Are your hips better now?
If you have injury now, don't try TRX. TRX requires lots of attention on balancing, muscle-mind connection. Body discomfort will break your focus. You can always try out later. Are your hips better now? 坐着木啥感觉..不知道吊起来啥感觉..我还一直木guts去吊..看见你吊突然想吊...不过我upper body弱..lower body又沉..吊起来估计也是半死!
i personally believe learning technique matters for kickboxing. many people in the class only mimic the moves of kicking and punching without integrating core and other body parts. without the right techniques, the benefits of kickboxing is significantly discounted.
one more thing to remind you: since there are lots of torso twist and bend in kickboxing, some fitness articles do not recommend kickboxing to girls who are afraid of gaining stronger obliques which may result in wider waist. i disagree with this comment. i naturally have a boxy waist, after a year's kickboxing training, together with other exercise, my waist line is curvier than before and entire core is much stronger.
Well, I do heavy weights, so gaining muscle is definitely not my concern. The main purpose for me to start kickboxing is that I am bored with my regular cardio and I do HIIT 3 times a week...Yoga is not type of workout...Thanks a lot!
i personally believe learning technique matters for kickboxing. many people in the class only mimic the moves of kicking and punching without integrating core and other body parts. without the right techniques, the benefits of kickboxing is significantly discounted.
one more thing to remind you: since there are lots of torso twist and bend in kickboxing, some fitness articles do not recommend kickboxing to girls who are afraid of gaining stronger obliques which may result in wider waist. i disagree with this comment. i naturally have a boxy waist, after a year's kickboxing training, together with other exercise, my waist line is curvier than before and entire core is much stronger.
hope this helps !
我也喜欢kickboxing. 学习了！
常在gym看到一些mm kick and punch with flabby movements, 没注意core and posture. 老师经常提醒那样是没效果的。
Warm-up: jogging 10 min. @5.3mph; Body weight squats & lunges: 2x10 EZ bar squat: 3x10 (30lb) Deadlift: 3x10 (30lb) P.squat (superset with calve raise): 3x12 (15lb DB) Step up (superset with rev. lunge): 3x10 each leg (8x2 DB) Leg Extension: 3x12 (35lb) Calve raise: 2x20 (50lb)
2) Abs: 15 min.
Diet:
Breakfast & Snack: 1 big piece lemon coffee cake (500 -550 cal), a large coffee Lunch: Thai rice paper rolls with sweet chilli sauce, spinach & Mandarin salad Snack: Roasted white asparagus, 5 pan-fried jumbo shrimps, 1 M coffee, 1 pack almond pocky Dinner: 脆皮豆腐, BBQ大排, 白灼油菜, 米饭, 半杯diet coke, 1.5 cup corn hoops (350 cal.)
试几次就知道..我觉得跳舞有好处..肌肉的灵性比较好..可以学会body isolation... 把每一块muscle拨开来控制..yoga老师一拨拉我告诉我哪发力就可以发出来.. Good point ! I should explore more on flexibility training: Zumba, Hip pop, yoga.... Need to think about a plan now.
Good point ! I should explore more on flexibility training: Zumba, Hip pop, yoga.... Need to think about a plan now. zumba core最好..hip hop body isolation跟lower body肌力最好..yoga..upperbody肌力最好..
Wide shoulder is a great feature for females. Don't upset about it, embrace it and train it !
Start weight training, add muscle mass, you will get that toned V-taper look (wide shoulder+narrow waist). One of my gym friends lives her summer in tank tops as she is so proud of her sculpted shoulders and arms !
I have nothing to say about the pictured figure. Her body is the reason why we need exercise regardless of age, keep fit and be strong.....and have better taste on dress choices!
没坚持跳zumba，是因为我发现那个zumba老师技术很好，很有活力，跳几个小时感觉都不喘的。可是还是好肥。。。让我丧失坚持下去的动力。 As long as the instructor is good at what she/he is teaching, I am fine with how the body looks like. A killer body not only results from exercise but also from clean diet.
You are lucky to find a good instructor. I have tried 3 times with different Zumba teachers with no luck. Stick with it, you will see the good results ! ++++UUUUUU [此贴子已经被作者于2011/9/1 9:33:54编辑过]
zumba core最好..hip hop body isolation跟lower body肌力最好..yoga..upperbody肌力最好.. Very helpful, Thanks !
I have a set of hip pop DVD for core training. I will dig it out this weekend. My husband will be excited about the news. Last time I tried hip pop at home, he claimed that was the best monkey entertainment of the year. Haha~~~~ [此贴子已经被作者于2011/8/31 17:00:21编辑过]
I have a set of hip pop DVD for core training. I will dig it out this weekend. My husband will be excited about the news. Last time I tried hip pop at home, he claimed that was the best monkey entertainment of the year. Haha~~~~ [此贴子已经被作者于2011/8/31 17:00:21编辑过] 哈哈哈哈哈哈...
Wide shoulder is a great feature for females. Don't upset about it, embrace it and train it !
Start weight training, add muscle mass, you will get that toned V-taper look (wide shoulder+narrow waist). One of my gym friends lives her summer in tank tops as she is so proud of her sculpted shoulders and arms !
I have nothing to say about the pictured figure. Her body is the reason why we need exercise regardless of age, keep fit and be strong.....and have better taste on dress choices! 就是啊，今天傍晚我在遛狗，几个大学生男孩子和我搭讪，说我家狗狗漂亮，这儿那儿的。。然后说，其实是因为你漂亮你家狗狗才漂亮。我简直是老心怒放啊。我今天就是背心短裤，当然黄昏光线昏暗估计看不清老脸。。
Wide shoulder is a great feature for females. Don't upset about it, embrace it and train it !
Start weight training, add muscle mass, you will get that toned V-taper look (wide shoulder+narrow waist). One of my gym friends lives her summer in tank tops as she is so proud of her sculpted shoulders and arms !
I have nothing to say about the pictured figure. Her body is the reason why we need exercise regardless of age, keep fit and be strong.....and have better taste on dress choices!
I have a set of hip pop DVD for core training. I will dig it out this weekend. My husband will be excited about the news. Last time I tried hip pop at home, he claimed that was the best monkey entertainment of the year. Haha~~~~ [此贴子已经被作者于2011/8/31 17:00:21编辑过]
Advanced Kickboxing: 45 min. (new moves and combinations, exciting !!!) Abs: Seated crunches - 3x12; Leg raise - 3x12 "If you don't growl from your guts, you shouldn't be in this kickboxing class!" ~ My Kickboxing Instructor.
Diet:
Breakfast: 2 slices whole wheat toast with 1 fried egg, 1 M. coffee Snack: 1 large banana Lunch: Baked Talipia with mushrooms (4-5 oz), mixed boiled veggi, 5-6 potato balls Snack: 1 small raisin scone, 1 large coffee Dinner: Shrimp Tomyum soup, pinapple fried rice, pan-fried salmon (6 oz) TV Snack: 1 pack potato chips (500 cal.), 1 tin diet pepsi [此贴子已经被作者于2011/9/1 21:43:15编辑过]
以下是引用flowersmom在9/1/2011 3:12:00 PM的发言： fengge mm，我决定去hot yoga了，已经买了pass，还有什么需要注意的吗？穿什么比较合适？ 1) I sweat a lot at hot yoga class. So I'd wear a fast-dry top and shorts which are NOT made of 100% cotton. I saw a girl at class wearing a pair of black cotton shorts which was half wet at the end of the class, looked like she had a washroom accident. (Ooops! Not nice by saying that!)
2) Keep a beach towel and a face towel handy. The beach towel covers the mat. So you can use the face towel to dry your hands and face. I saw the hot yoga towels with some rubber dots on the surface at Marshall before (to prevent slipping). If you like hot yoga, you can invest on one.
3) Water bottle, life-saver!
4) Bring a pair of flip flop so you can wear them in & out of the classroom and to shower, no shoes allowed in the class.
5) If you are not afraid of cold water shower after the class, go for it. It's good for your skin too!
That's all I can think of for now. Enjoy your first class !
1) I sweat a lot at hot yoga class. So I'd wear a fast-dry top and shorts which are NOT made of 100% cotton. I saw a girl at class wearing a pair of black cotton shorts which was half wet at the end of the class, looked like she had a washroom accident. (Ooops! Not nice by saying that!)
2) Keep a beach towel and a face towel handy. The beach towel covers the mat. So you can use the face towel to dry your hands and face. I saw the hot yoga towels with some rubber dots on the surface at Marshall before (to prevent slipping). If you like hot yoga, you can invest on one.
3) Water bottle, life-saver!
4) Bring a pair of flip flop so you can wear them in & out of the classroom and to shower, no shoes allowed in the class.
5) If you are not afraid of cold water shower after the class, go for it. It's good for your skin too!
That's all I can think of for now. Enjoy your first class !
没有吧..我天生心率就飞快..从小就这样...
有氧运动可以帮助改善
有氧运动可以帮助改善
你觉得我有氧还不够? lol
才想起来....妖j多半没有看出来我是谁的马甲吧..哈哈哈哈
我看了妖姐的答复也惊了一下. 20秒后嘴才合上. 哈哈~~ 估计妖姐要被当当一族搞晕一阵了.
我看了妖姐的答复也惊了一下. 20秒后嘴才合上. 哈哈~~ 估计妖姐要被当当一族搞晕一阵了.
我都忘了我穿着坎肩了..哈哈哈哈
我看了妖姐的答复也惊了一下. 20秒后嘴才合上. 哈哈~~ 估计妖姐要被当当一族搞晕一阵了. 彻底晕菜
Exericse:
Warm-up: 7 min. huaren.using jack & high knees
Barbell Weight Lifting: 1 hour
Diet:
Breakfast: 2 slices whole wheat toast with 1 hard-boiled egg, 1 small cup skim milk, 1 large coffee
Snack: 1 M banana
Lunch: jerk turkey breast (5 oz), 1 bell pepper stuffed with rice & spice
Snack: 1 organic chocolate scone, 1 M coffee, 1 granola bar (110 cal.)
Dinner: dumpling soup with roasted lean beef (4 oz) & 7 veggi dumplings, boiled veggi, 1 cup low-fat corn chips, 7 cherries
1 hour wt lifting? iron woman
Gym Group Class. Full body WT training in the following order:
Warm-up
Legs & Glute (squats etc.)
Chest & Triceps
Shoulders & Back
Calves
Legs & Glute (lunges etc.)
Biceps
Abs
Stretch
Gym Group Class. Full body WT training in the following order:
Warm-up
Legs & Glute (squats etc.)
Chest & Triceps
Shoulders & Back
Calves
Legs & Glute (lunges etc.)
Biceps
Abs
Stretch
很全面啊，哈哈，够劲
Exercise:
1) Elliptical: 45 min. 450 cal. Cross Country Training
2) Abs: 18-20 min.
Planks: 3x1 min.
Side plank crunch: 3x12
Crunch (tempo+regular): 3x20
V-up: 2x25
Bicycle + Pilate hold: 2x15
Reverse bicycle: 2x25
Superman: 3x12
Diet:
Breakfast: 1 whole grain carrot muffin (360 cal.), 1 large coffee
Snack: 1.5 cup mixed fruit
Lunch: Steamed basa with mango salsa (4-5 oz), rice, stir-fry veggi (taste horrible!!)
Snack: 1 M coffee, 1 raisin scone, 1 granola bar (110 cal.), 6-7 almonds
Dinner: pan-fried salmon (5 oz), 1 small pc chicken breast, boiled lettuce, stir-fry bitter melon with tomato
TV Snack: 1 pack almond pocky (78 cal.), 1 M coffee, half bag corn chips
[此贴子已经被作者于2011/8/25 9:35:53编辑过]
我怎么回你的帖子经常出现这个局面？
因为你是妖啊!! 有魔天大法!! 敖敖~~~
因为你是妖啊!! 有魔天大法!! 敖敖~~~
马上到月底你，你该奔一下了。哈哈
马上到月底你，你该奔一下了。哈哈
Ben: Delay to Sept. I promise!
等看奔..先来个大沙发..哈哈哈哈
I am eating corn chips every day !! haha.....
Will post pics in Sept. Get a whip ready instead of sofa; I will have my butt ready for punishment!
Exercise:
Advanced Kickboxing: 45 min. (new release: out of breath.....)
TRX: 8 min.
Diet:
Breakfast: 1 whole grain thin bagel, 1 hard-boiled egg, 1 large coffee
Snack: 1 small scone with raisins and pumpkin seeds
Lunch: pan-fried salmon (5oz), stir-fry bitter melon, rice, boiled lettuce, 1 small pc chicken breast
Snack: 1 M coffee, 1 banana
Dinner:
fengge你TRX都练些啥啊？
My gym buddy taught me a few basic moves today:
Inverted row (back)
Half push-ups
Triceps pull
Bicycle (abs)
High knee (quads, obliques)
Knee tuck (lower abs)
I felt VERY awkward using bands, which requires other muscle groups as stablizer throughout the entire movement. I was tired after a few reps.
My gym buddy taught me a few basic moves today:
Inverted row (back)
Half push-ups
Triceps pull
Bicycle (abs)
High knee (quads, obliques)
Knee tuck (lower abs)
I felt VERY awkward using bands, which requires other muscle groups as stablizer throughout the entire movement. I was tired after a few reps.
看了之后好心动啊，好想试试看~~~
小声说句， 你可以试试一个礼拜target 你不同的muscle group. 这样可以built muscle. 当然如果你只是想tone up 的话， 分upper 和 lower body 练吧
8 min你就不行了..怪不得我们这1 hour的课葱收钱改成免费了....
Kickboxing worn me out today: lots of lunges, squats, no break for 45 min. My heart beat was 181 after the last round. I punch and kick like a wounded animal in the class, haha....
Free TRX class? I have to check out my gym. Hopefully it's free too! My buddy is too gentle to me.
进来给你加油！练肌肉没6个月，出不来效果的。 加油。
小声说句， 你可以试试一个礼拜target 你不同的muscle group. 这样可以built muscle. 当然如果你只是想tone up 的话， 分upper 和 lower body 练吧
Thanks for your tips!
I just started a new muscle training program with focus on stimulating muscle fibers (slow twitch & fast twitch). This program trains body part in 3 different splits (full body, upper/lower, pull/push). Each split will be trained for 2 weeks. Weight, speed, sets/reps, rest and techniques for each split are different. I have customized this program based on my weakness (lots !) and strength (not much). I just completed the full body training round. Next week, I will be working on Upper/Lower split.
Welcome tina coming here for discussion !
[此贴子已经被作者于2011/8/25 17:22:27编辑过]
我们每礼拜有一堂肯定免费...话说我们gym很多免费的课都尚不过来...今天有两趟punch card TRX...我要不要去吊吊...
Chinese is always more vivid than English !!
If you have injury now, don't try TRX. TRX requires lots of attention on balancing, muscle-mind connection. Body discomfort will break your focus. You can always try out later. Are your hips better now?
Chinese is always more vivid than English !!
If you have injury now, don't try TRX. TRX requires lots of attention on balancing, muscle-mind connection. Body discomfort will break your focus. You can always try out later. Are your hips better now?
坐着木啥感觉..不知道吊起来啥感觉..我还一直木guts去吊..看见你吊突然想吊...不过我upper body弱..lower body又沉..吊起来估计也是半死!
坐着木啥感觉..不知道吊起来啥感觉..我还一直木guts去吊..看见你吊突然想吊...不过我upper body弱..lower body又沉..吊起来估计也是半死!
A link for gym TRX group class (basics):
[此贴子已经被作者于2011/8/25 17:35:21编辑过]
A link for gym TRX group class (basics):
[此贴子已经被作者于2011/8/25 17:35:21编辑过]
好像soso阿..跟free motion区别不是太大...我以为可以翻...吊环那样...
好像soso阿..跟free motion区别不是太大...我以为可以翻...吊环那样...
link里的是Group Class - 最基础的. 我见到过大牛们手脚都吊起来玩的, 花样很多. 我胆子小打算从基础做起. 哈哈~~
我觉得挺不错的，我家旁边的公园有这么个吊环我有时候陪娃玩的时候就折腾那个，感觉比一般的WT要累因为得随时保持平衡
练的时候一定要注意姿势. 姿势一变型就停下来, 休息一下再开始.
Exercise: none. Rest.
Diet:
Breakfast: 1 whole grain carrot muffin, 1 large coffee
Snack: none (2 meetings back to back)
Lunch: Steamed cod (4 oz), half corn, rice, 1 small raisin scone
Snack: 1 M coffee, 1 pack almond stix (75 cal.), 1 mixed fruit cup
Dinner: Stir-fry bitter melon, roasted beef (4 oz), baked turkey breast (3 oz), 1 bowl chicken congee
TV Snack: 1 mini bag hoops (290 cal), 1/3 bag low fat corn chips (250 cal.), 1 can diet coke ~ watching "Fringe"
Exercise: walking 6 miles (moderate pace)
Diet:
Breakfast: 1 whole grain thin bagel, 2 slices turkey bacon, 1 fried egg, Greek yogurt with 8 raspberries, 1 large coffee
Snack: 1 M banana
Lunch: spicy tofu, stir-fry green bean, kungpo chicken, 2 pcs honey garlic ribs, a few Tbsp fried rice, stir-fry shrimps with celery, 2 pcs yam tempura
Snack: 1/3 bag low-fat corn chips, 1.5 can diet coke, 1 M coffee
Dinner: BBQ pork ribs (5 oz), spinach, cherry tomato & cucnmber arugula salad
TV Snack: 2 almond poky, half cup coffee
[此贴子已经被作者于2011/8/28 12:23:29编辑过]
link里的是Group Class - 最基础的. 我见到过大牛们手脚都吊起来玩的, 花样很多. 我胆子小打算从基础做起. 哈哈~~
象吊环那样么..我们也是group的..估计很basic..
象吊环那样么..我们也是group的..估计很basic..
大牛们跟据需要在suspension frame(钢结构的架子)上多加1-3个bands, 我见过一个把双脚和单手吊起来做单手push-ups的, 叹为观止啊!
Aug. 28 (Sun.)
Exercise: WT - Upper Body (90% free weight, 10% machine/cable)
Warm-up: 10 min. rowing
Chest, Shoulder: 3 - 3x12
Back: 3 - 4x10
Bi-, Tri-: 2 - 3x12
Abs: 3x14; 3x14
Diet:
Pre-workout: 1 glass skim milk, 1 M banana
Brunch: Bailey toast on whole wheat bread (2 slices), 4 pcs turkey bacon, 1 fried egg, 1 large coffee
Snack: 18-20 almonds, 1 cup skim cappuccino, 6 pcs whole grain biscuits (80 cal.), 1 M apple
Dinner: [Party] 1 slice pizza (sausage & pepperoni with double cheese), BBQ chicken (3 oz), 1 fried spring roll, cucumber salad, 1 cup diet coke
Snack: 1 small bag hoops (280 cal.), 3 cups low-fat pop corn, 2 cups diet coke
[此贴子已经被作者于2011/8/29 14:08:31编辑过]
我这个礼拜开始kickboxing cardio, 请问你有什么tips?
for kickboxing, i wrote something for flowermom a while ago, along with a few pictures:
http://forums.huaren.us/showtopic.aspx?boardid=341&topicid=942862&page=1&star=37
http://forums.huaren.us/showtopic.aspx?boardid=341&topicid=942862&page=1&star=38
i personally believe learning technique matters for kickboxing. many people in the class only mimic the moves of kicking and punching without integrating core and other body parts. without the right techniques, the benefits of kickboxing is significantly discounted.
one more thing to remind you: since there are lots of torso twist and bend in kickboxing, some fitness articles do not recommend kickboxing to girls who are afraid of gaining stronger obliques which may result in wider waist. i disagree with this comment. i naturally have a boxy waist, after a year's kickboxing training, together with other exercise, my waist line is curvier than before and entire core is much stronger.
hope this helps !
Well, I do heavy weights, so gaining muscle is definitely not my concern. The main purpose for me to start kickboxing is that I am bored with my regular cardio and I do HIIT 3 times a week...Yoga is not type of workout...Thanks a lot!
for kickboxing, i wrote something for flowermom a while ago, along with a few pictures:
http://forums.huaren.us/showtopic.aspx?boardid=341&topicid=942862&page=1&star=37
http://forums.huaren.us/showtopic.aspx?boardid=341&topicid=942862&page=1&star=38
i personally believe learning technique matters for kickboxing. many people in the class only mimic the moves of kicking and punching without integrating core and other body parts. without the right techniques, the benefits of kickboxing is significantly discounted.
one more thing to remind you: since there are lots of torso twist and bend in kickboxing, some fitness articles do not recommend kickboxing to girls who are afraid of gaining stronger obliques which may result in wider waist. i disagree with this comment. i naturally have a boxy waist, after a year's kickboxing training, together with other exercise, my waist line is curvier than before and entire core is much stronger.
hope this helps !
我也喜欢kickboxing. 学习了！
常在gym看到一些mm kick and punch with flabby movements, 没注意core and posture. 老师经常提醒那样是没效果的。
Exercise:
Steady run: 1 hour @5.5mph, 5.31 miles
Diet:
Breakfast: 1 whole grain blueberry muffin (380 cal.), 1 large coffee
Snack: 1 small mooncake (red bean filing)
Lunch: steamed salmon with red pepper salsa (4 oz), mixed boiled veggi, rice
Snack: 1 M coffee, 1 mixed fruit cup, 1 pack almond pocky
Dinner: 5个椒盐大虾, roasted white asparagus, 8个鸡汤韭菜水铰, 1块lemon coffee cake(130g, 350 cal.)
Pre-workout Blood Pressure: 128/87 ~ result of arguments with my boss, haha~~~
Pulse: 56
[此贴子已经被作者于2011/8/29 20:45:08编辑过]
被气的都血压高了..分特
没分特, 化愤怒为力量疯跑了1个小时. 傲傲~~
pat pat~~ 赶快去kick boxing想想你的boss哈哈！！ 可惜今天kickboxing课的时间不合适, 不然老板就成为我的假想敌被砸烂一百遍了!! 哈哈~~~
我也喜欢kickboxing. 学习了！
常在gym看到一些MM kick and punch with flabby movements, 没注意core and posture. 老师经常提醒那样是没效果的。
是啊! 我上kick boxing课有一年多了, 一起上课的几个人一直是在比葫芦画瓢, 进步不大, 我都替她们着急啊!
A link for gym TRX group class (basics):
[此贴子已经被作者于2011/8/25 17:35:21编辑过]
this one looks pretty tough, although you said it was meant for beginners..
有基础的话, 练一段时间会适应的. 我刚开始用cable machine的时候不知道该怎么用力, 坚持用了几次后就觉得顺手多了.
Exercise:
1) WT - Lower Body
Warm-up: jogging 10 min. @5.3mph;
Body weight squats & lunges: 2x10
EZ bar squat: 3x10 (30lb)
Deadlift: 3x10 (30lb)
P.squat (superset with calve raise): 3x12 (15lb DB)
Step up (superset with rev. lunge): 3x10 each leg (8x2 DB)
Leg Extension: 3x12 (35lb)
Calve raise: 2x20 (50lb)
2) Abs: 15 min.
Diet:
Breakfast & Snack: 1 big piece lemon coffee cake (500 -550 cal), a large coffee
Lunch: Thai rice paper rolls with sweet chilli sauce, spinach & Mandarin salad
Snack: Roasted white asparagus, 5 pan-fried jumbo shrimps, 1 M coffee, 1 pack almond pocky
Dinner: 脆皮豆腐, BBQ大排, 白灼油菜, 米饭, 半杯diet coke, 1.5 cup corn hoops (350 cal.)
[此贴子已经被作者于2011/8/31 10:03:46编辑过]
有基础的话, 练一段时间会适应的. 我刚开始用cable machine的时候不知道该怎么用力, 坚持用了几次后就觉得顺手多了.
会用muscle了...我第一次yoga也很痛苦..现在就比较顺了..刚开始就是蛮力不知道怎么用..
我几年没有跳kickboxing了，周末跳了一个，腰酸背疼了两天，爽的很，有的部位平时就是练不到。本来想去试试TRX，看了你的描述还是觉得算了，估计我上的及其郁闷无聊，准备继续bootcamp+kickboxing。
鸡血型!蛤蛤..
会用muscle了...我第一次yoga也很痛苦..现在就比较顺了..刚开始就是蛮力不知道怎么用..
到现在我还是不知道怎么把肌肉灵活运用到yoga上. 真是够笨的!
我几年没有跳kickboxing了，周末跳了一个，腰酸背疼了两天，爽的很，有的部位平时就是练不到。本来想去试试TRX，看了你的描述还是觉得算了，估计我上的及其郁闷无聊，准备继续bootcamp+kickboxing。
紫雨回来了!! 国内都安顿好了?
我折腾kick boxing有一年多了, 还是乐此不疲. 每次都是浑身酸痛啊! 同爽啊!!!
TRX别听我的, 我没什么经验, 就是跟着一个哥们儿学了8分钟. 我用free weights惯了, 一下换成几跟布条, 不会平衡, 全靠肩部和大臂的力量, 觉得很累. 你可以先观察一下gym里TRX课, 感兴趣的话不妨一试哈!
对了, 现在bootcamp有新花样了, 改天我来得瑟几句.
鸡血型!蛤蛤..
斧头帮里大多数都是这个型啊!!
到现在我还是不知道怎么把肌肉灵活运用到yoga上. 真是够笨的!
试几次就知道..我觉得跳舞有好处..肌肉的灵性比较好..可以学会body isolation... 把每一块muscle拨开来控制..yoga老师一拨拉我告诉我哪发力就可以发出来..
试几次就知道..我觉得跳舞有好处..肌肉的灵性比较好..可以学会body isolation... 把每一块muscle拨开来控制..yoga老师一拨拉我告诉我哪发力就可以发出来..
Good point ! I should explore more on flexibility training: Zumba, Hip pop, yoga....
Need to think about a plan now.
Exercise: None. Rest.
Diet:
Breakfast & Snack: a big piece lemon coffee cake, 1 large coffee
Lunch: 3 pcs BBQ pork ribs, boiled veggie, 1 square fried tofu, rice
Snack: 1 M coffee. strawberries (7-8), 1 small raisin scone
Dinner: Roasted BBQ breast (skinless, 5 oz) with Thai red pepper dipping sauce, 1 whole wheat pita, cucumber slices, cherry tomatoes, 1 cup diet pepsi, 3 caramel dark chocolate (40 cal./each)
No corn chip after dinner, Cha-chin~~~
[此贴子已经被作者于2011/9/1 9:32:29编辑过]
进来学习。
泡论坛时间不长，MM减肥贴before & after照片木有看到，伤心
肩太胖背又厚怎么练呢? 除了overall减脂。。。相比袁立我还比她肩宽很多，好像NFL linebacker
[此贴子已经被作者于2011/8/31 14:01:51编辑过]
Good point ! I should explore more on flexibility training: Zumba, Hip pop, yoga....
Need to think about a plan now.
zumba core最好..hip hop body isolation跟lower body肌力最好..yoga..upperbody肌力最好..
没坚持跳zumba，是因为我发现那个zumba老师技术很好，很有活力，跳几个小时感觉都不喘的。可是还是好肥。。。让我丧失坚持下去的动力。
肥跳zumba才好看的...肌力出来好看的不得了
进来学习。
泡论坛时间不长，MM减肥贴before & after照片木有看到，伤心
肩太胖背又厚怎么练呢? 除了overall减脂。。。相比袁立我还比她肩宽很多，好像NFL linebacker
Wide shoulder is a great feature for females. Don't upset about it, embrace it and train it !
Start weight training, add muscle mass, you will get that toned V-taper look (wide shoulder+narrow waist). One of my gym friends lives her summer in tank tops as she is so proud of her sculpted shoulders and arms !
I have nothing to say about the pictured figure. Her body is the reason why we need exercise regardless of age, keep fit and be strong.....and have better taste on dress choices!
老生长谈..减脂增肌...overall减脂没法除..体脂比下去5%什么线条都出来了..
Re !!!!!
没坚持跳zumba，是因为我发现那个zumba老师技术很好，很有活力，跳几个小时感觉都不喘的。可是还是好肥。。。让我丧失坚持下去的动力。
As long as the instructor is good at what she/he is teaching, I am fine with how the body looks like. A killer body not only results from exercise but also from clean diet.
You are lucky to find a good instructor. I have tried 3 times with different Zumba teachers with no luck. Stick with it, you will see the good results ! ++++UUUUUU
[此贴子已经被作者于2011/9/1 9:33:54编辑过]
zumba core最好..hip hop body isolation跟lower body肌力最好..yoga..upperbody肌力最好..
Very helpful, Thanks !
I have a set of hip pop DVD for core training. I will dig it out this weekend. My husband will be excited about the news. Last time I tried hip pop at home, he claimed that was the best monkey entertainment of the year. Haha~~~~
[此贴子已经被作者于2011/8/31 17:00:21编辑过]
Very helpful, Thanks !
I have a set of hip pop DVD for core training. I will dig it out this weekend. My husband will be excited about the news. Last time I tried hip pop at home, he claimed that was the best monkey entertainment of the year. Haha~~~~
[此贴子已经被作者于2011/8/31 17:00:21编辑过]
哈哈哈哈哈哈...
跳舞一定要group class..群魔乱舞...
紫雨回来了!! 国内都安顿好了?
我折腾kick boxing有一年多了, 还是乐此不疲. 每次都是浑身酸痛啊! 同爽啊!!!
TRX别听我的, 我没什么经验, 就是跟着一个哥们儿学了8分钟. 我用free weights惯了, 一下换成几跟布条, 不会平衡, 全靠肩部和大臂的力量, 觉得很累. 你可以先观察一下gym里TRX课, 感兴趣的话不妨一试哈!
对了, 现在bootcamp有新花样了, 改天我来得瑟几句.
嗯，回来一段时间了。
老生长谈..减脂增肌...overall减脂没法除..体脂比下去5%什么线条都出来了..
强re这个，连腿都能变瘦好多。
Wide shoulder is a great feature for females. Don't upset about it, embrace it and train it !
Start weight training, add muscle mass, you will get that toned V-taper look (wide shoulder+narrow waist). One of my gym friends lives her summer in tank tops as she is so proud of her sculpted shoulders and arms !
I have nothing to say about the pictured figure. Her body is the reason why we need exercise regardless of age, keep fit and be strong.....and have better taste on dress choices!
就是啊，今天傍晚我在遛狗，几个大学生男孩子和我搭讪，说我家狗狗漂亮，这儿那儿的。。然后说，其实是因为你漂亮你家狗狗才漂亮。我简直是老心怒放啊。我今天就是背心短裤，当然黄昏光线昏暗估计看不清老脸。。
Wide shoulder is a great feature for females. Don't upset about it, embrace it and train it !
Start weight training, add muscle mass, you will get that toned V-taper look (wide shoulder+narrow waist). One of my gym friends lives her summer in tank tops as she is so proud of her sculpted shoulders and arms !
I have nothing to say about the pictured figure. Her body is the reason why we need exercise regardless of age, keep fit and be strong.....and have better taste on dress choices!
好吧，减脂
就是啊，今天傍晚我在遛狗，几个大学生男孩子和我搭讪，说我家狗狗漂亮，这儿那儿的。。然后说，其实是因为你漂亮你家狗狗才漂亮。我简直是老心怒放啊。我今天就是背心短裤，当然黄昏光线昏暗估计看不清老脸。。
老脸个头...绝对hot!!!
Very helpful, Thanks !
I have a set of hip pop DVD for core training. I will dig it out this weekend. My husband will be excited about the news. Last time I tried hip pop at home, he claimed that was the best monkey entertainment of the year. Haha~~~~
[此贴子已经被作者于2011/8/31 17:00:21编辑过]
哈哈啊哈哈，笑死我了
Exercise:
Advanced Kickboxing: 45 min. (new moves and combinations, exciting !!!)
Abs: Seated crunches - 3x12; Leg raise - 3x12
"If you don't growl from your guts, you shouldn't be in this kickboxing class!" ~ My Kickboxing Instructor.
Diet:
Breakfast: 2 slices whole wheat toast with 1 fried egg, 1 M. coffee
Snack: 1 large banana
Lunch: Baked Talipia with mushrooms (4-5 oz), mixed boiled veggi, 5-6 potato balls
Snack: 1 small raisin scone, 1 large coffee
Dinner: Shrimp Tomyum soup, pinapple fried rice, pan-fried salmon (6 oz)
TV Snack: 1 pack potato chips (500 cal.), 1 tin diet pepsi
[此贴子已经被作者于2011/9/1 21:43:15编辑过]
fengge mm，我决定去hot yoga了，已经买了pass，还有什么需要注意的吗？穿什么比较合适？
1) I sweat a lot at hot yoga class. So I'd wear a fast-dry top and shorts which are NOT made of 100% cotton. I saw a girl at class wearing a pair of black cotton shorts which was half wet at the end of the class, looked like she had a washroom accident. (Ooops! Not nice by saying that!)
2) Keep a beach towel and a face towel handy. The beach towel covers the mat. So you can use the face towel to dry your hands and face. I saw the hot yoga towels with some rubber dots on the surface at Marshall before (to prevent slipping). If you like hot yoga, you can invest on one.
3) Water bottle, life-saver!
4) Bring a pair of flip flop so you can wear them in & out of the classroom and to shower, no shoes allowed in the class.
5) If you are not afraid of cold water shower after the class, go for it. It's good for your skin too!
That's all I can think of for now. Enjoy your first class !
[此贴子已经被作者于2011/9/1 17:02:27编辑过]
就是啊，今天傍晚我在遛狗，几个大学生男孩子和我搭讪，说我家狗狗漂亮，这儿那儿的。。然后说，其实是因为你漂亮你家狗狗才漂亮。我简直是老心怒放啊。我今天就是背心短裤，当然黄昏光线昏暗估计看不清老脸。。
人家是看了你的脸和身材后得出来的综合性结论: YOU ARE HOT ! 和黄昏没什么关系啊啊啊!!
妖姐给晒张狗狗的照片吧??
哈哈啊哈哈，笑死我了
当时我可是气坏了. 家属还说要给我发个最佳MONKEY 奖. 我现在很少在家锻炼了. 所有的张牙舞爪都在GYM完成. 哈哈~~
"我觉得squat只能收紧不能上推...我每天做趴跪往上踢腿的动作..一定要觉得大腿pg交界的地方在发力狠酸..还有就是站立后踢腿..也是同样位置要酸..再有就是yoga bridge..偶尔gym做个glute..不过glute针对性不是太强..还是hamstring发力多..还有站立提脚后跟提臀..一定要发正念...时时刻刻发正念"
练Zumba, PG向上甩
腿夹个哑铃往后踢
练背凹..lowerback凹进去可以显得pg突出
Donky kick
Back kick (cable?)
Yoga bridge with plate
Calve raise with butt squeeze
Incline Bench DB raise
Lower back training
[此贴子已经被作者于2011/9/1 23:14:50编辑过]
1) I sweat a lot at hot yoga class. So I'd wear a fast-dry top and shorts which are NOT made of 100% cotton. I saw a girl at class wearing a pair of black cotton shorts which was half wet at the end of the class, looked like she had a washroom accident. (Ooops! Not nice by saying that!)
2) Keep a beach towel and a face towel handy. The beach towel covers the mat. So you can use the face towel to dry your hands and face. I saw the hot yoga towels with some rubber dots on the surface at Marshall before (to prevent slipping). If you like hot yoga, you can invest on one.
3) Water bottle, life-saver!
4) Bring a pair of flip flop so you can wear them in & out of the classroom and to shower, no shoes allowed in the class.
5) If you are not afraid of cold water shower after the class, go for it. It's good for your skin too!
That's all I can think of for now. Enjoy your first class !
[此贴子已经被作者于2011/9/1 17:02:27编辑过]
太谢谢了，非常有用的信息，这个周末就去买。。。。。
帮主真传:
"我觉得squat只能收紧不能上推...我每天做趴跪往上踢腿的动作..一定要觉得大腿pg交界的地方在发力狠酸..还有就是站立后踢腿..也是同样位置要酸..再有就是yoga bridge..偶尔gym做个glute..不过glute针对性不是太强..还是hamstring发力多..还有站立提脚后跟提臀..一定要发正念...时时刻刻发正念"
练Zumba, PG向上甩
腿夹个哑铃往后踢
练背凹..lowerback凹进去可以显得pg突出
Donky kick
Back kick (cable?)
Yoga bridge with plate
Calve raise with butt squeeze
Incline Bench DB raise
Lower back training
[此贴子已经被作者于2011/9/1 23:14:50编辑过]
要练翘屁屁了？太棒了！等结果。
要练翘屁屁了？太棒了！等结果。
已经练了一个多月了. 略见成效, 离目标还差距很...很....大. 还要继续努力.
Exercise:
WT - Full Body: 100 min.
(按计划要上下分开练的, 实在是挤不出时间, 只好和一起练了, 真是累人!)
Warm-up: 10 min. rowing @6
Chest: 3 - 3x10-12
Back: 4 - 3x10-12
Bi-, tri-: 2 - 3x10
Shoulder: 4 - 3x10
Legs: 4 - 3x10-12
Calves: 2 - 3x12; 2x20
Glute: my butt is burning !
Donky kick - 3x15 (多谢帮主!)
Bridge (25lb plate) - 3x12 (多谢帮主!)
Step-up (8lb x2) - 3x10 (each leg)
Diet:
Breakfast & Snack: 1 big piece of coffee lemon cake, 1 large coffee
Lunch: Shrimp Tomyum soup, fried rice with pinapple, pan-fried salmon (4 oz)
Dinner: 4 slices pizza (double cheese, double pepperoni), 1 bottle (710ml) diet pepsi (有上千卡!)
[此贴子已经被作者于2011/9/2 22:59:42编辑过]
赞上千卡..赞猛吃猛练!!!!!!!!!!!!!!!!!
馑记帮训啊!!
花了我一年的时间才跟上本帮大部队! 哈哈~~
Exercise: None. Rest.
Diet:
Breakfast: 2 slices whole wheat toast with 1 tbsp almond butter, 1 large coffee
Snack: none
Lunch: Shrimp Tomyum rice noodle soup, BBQ chicken (3 oz), 1 small piece lemon coffee cake
Snack: 3 chocolate candy, 1 M coffee, 1 rice ball (400 cal.)
Dinner: Lemon grass chicken vermichelli, 60% bag of low-fat, low-sodium pop corn
[此贴子已经被作者于2011/9/4 22:23:20编辑过]
Sept. 4 (Sun.)
Exercise:
Steady run: 1 hour, 5.55 miles @5.8mph
Core: 15 min.
Diet:
Breakfast: 1 whole grain bagel, 3 turkey bacon, 1 fried egg, 1 large coffee
Snack: none
Lunch: 1 turkey bacon sandwich on whole wheat bagel, 1 M coffee
Snack: 1 small pc Tiramisu cake, 1 can diet coke
Dinner: pan-fried steak (5-6 oz), 1 bell pepper stuffed with spinach, bacon and rice, 1 can diet coke
TV Snack: low-fat pop corn (70% bag), 2 chocolate candy
[此贴子已经被作者于2011/9/5 23:24:01编辑过]
I did kickboxing yesterday and my hands, arms, chest, and back hurt so bad! But I love the pain.
太好了! 为什么手疼? 你玩沙袋了? 练完core应该有感觉的.
风妹子，１０月初我可能要去一趟土狼屯～～
太好啦! 时间合适的话争取见个面. 你妈回国了?
以下是引用fengge在9/4/2011 11:06:00 PM的发言：
太好啦! 时间合适的话争取见个面. 你妈回国了?
Exercise:
WT - Upper
Warm-up: 8 min. rowing @5
Back: 4 - 3-4x12
Chest: 3 - 4x12; 3x10; 3x10
Shoulder: triset - 3x10
Bi-; tri-: 2x10-12
Diet:
Breakfast: 2 slices whole wheat French toast, 1 large coffee
Snack: none
Lunch: BBQ chicken vermichelli, 1 fried spring roll, 1 can diet pepsi
Snack: 1 peach, 1 bowl Greek yogurt, 1 small piece tiramisu, 1 small cofee
Dinner: [Birthday Dinner] chicken (4 oz) salad with lettuce, orange, sweet potato side dish, a few bites of potine, 1 glass diet coke
Birthday Party: Lays chips, birthday cake - 1.5 slice strawberry shortcake, 1 can diet pepsi (又是好几千卡!)
[此贴子已经被作者于2011/9/5 23:22:16编辑过]
你生日么...happy birthday~~~~~~~~
Thanks !
My husband's birthday. Mine is part of Christmas holiday. My friends must hate me for that, they have to prepare 2 gifts ! haha~~~
Well, I have told all my friends to combine the 2 gifts together, just make sure the gifts are big !