海延shape 2个月（2011 3月-5月）一点点经验，本不值得单独开贴。但这次任务紧，目标tough（对个人来说），有点追求shortcut的意思。过程里一点小积累，不吐不快。SO,与热衷健身，热爱运动的所有人士共享 对于运动，感受只两句话：Pursuit of happiness， Pursit of awesomeness. And, free of charge!! ^_^
腰对女生很重要，无论在生理医学，还是形体美学，或者运动中，非常重要的角色。你应该见过waist to hip ratio, or how to improve waist line...etc... 小妖精是很多人的审美终点，由于体型(参见8-9楼femail body shape ）限制，年龄带来的生理变化，生活压力，不可能作到人人24的腰。 但，只要没有肥肉，视觉紧实，线条清晰，运动表现出色，就是一条好腰！ ^_^
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]
"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 to 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]
海延shape 2个月（2011 3月-5月）一点点经验，本不值得单独开贴。但这次任务紧，目标tough（对个人来说），有点追求shortcut的意思。过程里一点小积累，不吐不快。SO,与热衷健身，热爱运动的所有人士共享
对于运动，感受只两句话：Pursuit of happiness， Pursit of awesomeness. And, free of charge!! ^_^
思路比较天马行空，说到哪是哪。搭了架子不见得能全部更新，或者更新的东西不见得适用，请大家参与补充意见。非常感谢！
请不要转贴，谢谢！
索引
2楼 Brisk workout on abs
3楼 You can be even sexier, Lowerback
4楼 Glute! Keep it firm
5楼 Weight loss VS Fat loss 未完
6楼 Cardio 未完
7楼 WT Tips 未完
8-9楼 Female body shape or figure
[此贴子已经被作者于2011/7/6 17:24:27编辑过]
这两个月最大focus在腰腹，先填这快。刚帮一版友找到yogima的旧贴，参考格式，腰腹大概总结如下
腰对女生很重要，无论在生理医学，还是形体美学，或者运动中，非常重要的角色。你应该见过waist to hip ratio, or how to improve waist line...etc...
小妖精是很多人的审美终点，由于体型(参见8-9楼femail body shape ）限制，年龄带来的生理变化，生活压力，不可能作到人人24的腰。
但，只要没有肥肉，视觉紧实，线条清晰，运动表现出色，就是一条好腰！ ^_^
[此贴子已经被作者于2011/6/3 22:46:59编辑过]
配合上面的abs，跟着说lower back的工作.
lower back锻炼意义有三个：
预防腰部疾病，尤其是办公室病；
增强肌肉配合腹肌，预防运动伤害；
shape方面，主要承上启下，增加曲线感。
lowe back pain，越来越是个问题。大概80%的成年人不同程度经历过。在运动上能做的一方面是lowerback，另一方面是glute.
所以加强lowe back 肌肉的既可以防止病痛，恢复病痛；还可以帮助体型更上一层楼，甚至带来惊喜。^_^
[此贴子已经被作者于2011/6/3 11:50:58编辑过]
继续，本贴的最后一个core部位：glute. 臀肌，其中最重要的臀大肌，也是全身600多快肌肉里最大的肌肉，人体动源之一，人体力学结构的黄金点之一。
整个臀部是否有力，决定人是否够挺拔。很多运动，臀、腰都占很大比例。最古老的标枪，长跑，三大古典运动之一的网球 etc.
臀大肌一般和股四头肌一组进行训练，其中
Pilate, lunges 和squats最popular,还有很多butt lift etc.
我最习惯的还是水平 的glute press ,对calf刺激最小
这样的一个机器
刺激范围：臀大肌、股四头肌
同时配合leg curl 刺激hamstrings
safety: squats注意股四头和腰部保护
[此贴子已经被作者于2011/6/2 12:00:32编辑过]
[此贴子已经被作者于2011/5/16 22:53:47编辑过]
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]
"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]
[此贴子已经被作者于2011/6/2 19:54:29编辑过]
changes to body shape
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 to 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]
[此贴子已经被作者于2011/6/2 19:59:56编辑过]
Ok了。。。 楼上全部喀嚓。。。。
你要是没有大尺度..就拖进我帮@$@$@#$@#$@..
Ok了。。。 楼上全部喀嚓。。。。
记得填空
以前你还有几个弃楼跑掉的
你要是没有大尺度..就拖进我帮@$@$@#$@#$@..
&…………%￥是指暴力的那种，还是淫荡的那种。。。。我们需要指示
秀才你自删哈。。
还要秀才自己咔嚓......太残忍了
还要秀才自己咔嚓......太残忍了
嘿嘿，我对自己下了手，现在要对你下手了。。。
秀才你自删哈。。
嘿嘿，我把握自己的给删了，他们俩咋办
果然被咔嚓了!强权专政有木有!!!!!
早知道应该留个照片
[此贴子已经被作者于2011/5/14 12:31:40编辑过]
嘿嘿，我对自己下了手，现在要对你下手了。。。
啊啊啊啊啊啊
为啥不能把俺们的挪到后面
就成沙发了~~~~
啊啊啊啊啊啊
为啥不能把俺们的挪到后面
就成沙发了~~~~
因为我没学会这个功能，哈哈哈哈
嘿嘿，我把握自己的给删了，他们俩咋办
侬正好练手。。。
侬正好练手。。。
报告老大，全部搞定~现在你可以盖楼了~~
因为我没学会这个功能，哈哈哈哈
..................没学会就乱用!
记得填空
以前你还有几个弃楼跑掉的
那是俺的格调。。。。。。
记得填空
以前你还有几个弃楼跑掉的
狠狠的鄙视it...经常忽悠
你要是没有大尺度..就拖进我帮@$@$@#$@#$@..
没有照片
哈哈。。sorry
排队等奔！
真是只有周末才来
报告老大，全部搞定~现在你可以盖楼了~~
狗腿子.....................
海波太敬业乐。我得去把我的烂尾楼给修了。
一年一贴。。 哈哈。。 然后可以退休了。。
报告老大，全部搞定~现在你可以盖楼了~~
啃啃。。。。。。
狗腿子.....................
. Xswl
狗腿子.....................
555555555555..........我决定撤退，回家吃饭去，吼吼吼
555555555555..........我决定撤退，回家吃饭去，吼吼吼
嘿嘿嘿
摸摸头
不过现在流行掐pg.......
555555555555..........我决定撤退，回家吃饭去，吼吼吼
Me撤退早饭。。。。。
没有照片 哈哈。。sorry
坐死
Ok了。。。 楼上全部喀嚓。。。。
好险我没赶上啊 不然肯定也是喀嚓的命
我做等, 死等.....
&…………%￥是指暴力的那种，还是淫荡的那种。。。。我们需要指示
逐出帮去
当然是暴力+淫荡啊 还用说
一本健身Bible 闪亮登场!
我做等, 死等.....
好名字！
我也等……
逐出帮去
当然是暴力+淫荡啊 还用说
深的我帮精髓...
一本健身Bible 闪亮登场!
我做等, 死等.....
我晕。。。 2个月的东西不多
还浅。。 要是bible. 咱都hopeless ppl了
这个是怎么整，hold住同时开始正常呼吸么？
1）腹式呼吸：从小在体操队接受的训练里面有一个特别喜欢的锻炼方式：吸气至胸腔，腹部紧缩hold住，正常呼吸，保持几秒，然后松开
这个是怎么整，hold住同时开始正常呼吸么？
正常呼吸，刚开始你会不太习惯，不会像平时那么freely 。我用的这个方法和老美得还不完全一样。。。老美的名称是vacuum abs exercise....你可以跟着他们的练习一下。。。行，我去把这个补充到前面。。。
跳楼，我个人体会是，斜肌很重要啊，可能以前太胖了囤积了很多多余的脂肪在侧面， 注重练了一下以后，腰细很多，不过正面最难练啊，还是老大难，赫赫
正面build muscle easy..让muscle pop out难..只有burn fat一条路...
很有用很专业的帖子哇
要慢慢学习
跳楼，我个人体会是，斜肌很重要啊，可能以前太胖了囤积了很多多余的脂肪在侧面， 注重练了一下以后，腰细很多，不过正面最难练啊，还是老大难，赫赫
斜肌你都怎么来？
正面是脂肪还在吧？我现在中腹也有一些。
哈哈 献丑贴下这两个月腰腹的过程真人图片。。
真的是6 pack啊。。。再看看我自己肚子一圈的肥肉。。挖坑把自己埋了算了
真的是6 pack啊。。。再看看我自己肚子一圈的肥肉。。挖坑把自己埋了算了
吗呀，哪里有啊~
腰腹功课我一直做的一般，因为先天条件吧，（厚脸皮下），稍微锻炼下，围度就出来了。所以一直shape都不乐意下功夫。这次算是给自己交第一张卷子！！！
我看好你啊，一滴汗水，一分收获。迟早，大丰收！！！
[此贴子已经被作者于2011/5/15 13:19:44编辑过]
我有个问题，这个腹部hold住，我怎么胃和小腹一起使劲，不会分开，这样对么？
（对于横肌的锻炼，1）腹式呼吸：从小在体操队接受的训练里面有一个特别喜欢的锻炼方式：吸气至胸腔，腹部紧缩hold住，正常呼吸，保持几秒，然后松开；）
这里说有腹式呼吸和逆腹式呼吸 不是一回事？
http://zhidao.baidu.com/question/15086694
如何进行腹式呼吸呢？腹式呼吸的原则是把腹式呼吸跟胸式呼吸配合进行，就是在胸式呼吸的同时增加腹部的鼓起及回缩。
具体方法如下：
第一种叫做顺式呼吸，就是在吸气时把腹部鼓起，呼气时把腹部缩回；
第二种叫做逆式呼吸，就是反过来，吸气时将腹部收缩，呼气时再把腹部鼓起。
逆势的 我还能理解点儿 吸气时 腹部收缩 感觉胸部可以有更大余地膨胀 呼气时 腹部鼓起 帮助把气体更完整的排出
反过来 不知道咋理解
你太厉害了，我都不知道怎么形容了
我有个问题，这个腹部hold住，我怎么胃和小腹一起使劲，不会分开，这样对么？
（对于横肌的锻炼，1）腹式呼吸：从小在体操队接受的训练里面有一个特别喜欢的锻炼方式：吸气至胸腔，腹部紧缩hold住，正常呼吸，保持几秒，然后松开；）
胃怎么使劲？
就是胸腔进气，同时腹部收缩，hold住腹部，呼吸由胸腔来进行风箱。。
塞，我这个可能有点抽象。。。
要不你去看看那个真空腹部呼吸，3楼已经重新整理过了。
[此贴子已经被作者于2011/5/15 14:40:47编辑过]
腹式呼吸 为什么ABS HOLD住？
这里说有腹式呼吸和逆腹式呼吸 不是一回事？
http://zhidao.baidu.com/question/15086694
如何进行腹式呼吸呢？腹式呼吸的原则是把腹式呼吸跟胸式呼吸配合进行，就是在胸式呼吸的同时增加腹部的鼓起及回缩。
具体方法如下：
第一种叫做顺式呼吸，就是在吸气时把腹部鼓起，呼气时把腹部缩回；
第二种叫做逆式呼吸，就是反过来，吸气时将腹部收缩，呼气时再把腹部鼓起。
逆势的 我还能理解点儿 吸气时 腹部收缩 感觉胸部可以有更大余地膨胀 呼气时 腹部鼓起 帮助把气体更完整的排出
反过来 不知道咋理解
这两者是yoga的方法吧。。
我提到的呼吸，还有美国流行的那个呼吸的目的刺激横肌。你看看这个切面图就更容易理解了。
她着是完全翻译的bodybuiding.com上面的内容，原文在我3楼里有。
看： http://unomileyes.blog.163.com/blog/static/107584839201064111512139/
[此贴子已经被作者于2011/5/15 14:27:12编辑过]
腹肌最顶上的分区，这是什么样的功力啊！！
美女在说啥？
海版怎么看？对路么？
不过我离担心这个还远的很 未雨绸缪 先学习下
哇，你的6 packs真是出来了，好明显！
塞！
哪有啊。。。喝喝，两快好不好。。。
好明显好漂亮的线条，太赞了。。。
我去清洗被鼻血浸透的地板了。。
看了照片后我满眼都是崇拜的小星星
好明显好漂亮的线条，太赞了。。。
我去清洗被鼻血浸透的地板了。。
谢谢美女。。抱。。。
饭去拉。。。。
太强了。真漂亮！
呵呵 谢支持！
Rectus Abdominis
Transverse Abdominis 确实是比较深层了
Obliques
紫色这一块不知道是神马
谢，
抱！
饭！
扑倒..扒光....哈哈哈哈哈
对，竞技运动员都要强调层次的肌肉，performance不是光看表面。。
赞!!!
谢，
抱！
饭！
看了照片后我满眼都是崇拜的小星星
好明显好漂亮的线条，太赞了。。。
我去清洗被鼻血浸透的地板了。。
俺也是满眼的小星星。。。气晕的，888，安怎么连888都木有！！！
[此贴子已经被作者于2011/5/15 14:47:05编辑过]
俺也是满眼的小星星。。。气晕的，888，安怎么连888都木有！！！
[此贴子已经被作者于2011/5/15 14:47:05编辑过]
秘笈...看见啥都赞一下....哈哈哈哈
行，重新整理了下，这样读起来更能理解了？？
真空 就明白了 很形象
http://www.exrx.net/WeightExercises/TransverseAbdominus/AbdominalVacuum.html
和这里说的这个类似吧
[此贴子已经被作者于2011/5/15 15:02:55编辑过]
秘笈...看见啥都赞一下....哈哈哈哈
赞！！
关于腹肌..有点基础的可以搞ball......搜medicine ball exercises. 腹肌的pose四磅就很刺激 50个比普通crunch 200还爽...Toe Touch 就不错..
试作了下0LB的 挺给力 ！
http://www.youtube.com/watch?v=lvxEs39omSc&feature=fvwrel
http://www.youtube.com/watch?v=0sldbsAzqf8
[此贴子已经被作者于2011/5/15 15:25:50编辑过]
胃怎么使劲？
就是胸腔进气，同时腹部收缩，hold住腹部，呼吸由胸腔来进行风箱。。
塞，我这个可能有点抽象。。。
要不你去看看那个真空腹部呼吸，3楼已经重新整理过了。
[此贴子已经被作者于2011/5/15 14:40:47编辑过]
再问一下海版，
如果说吸住腹部，用胸腔来呼吸的话，是不是吸住的时间越长越好？还是最好恢复正常呼吸以后再重复做？
找到了一个vedio:
http://www.bodybuilding.com/exercises/detail/view/name/stomach-vacuum
[此贴子已经被作者于2011/5/15 17:02:20编辑过]
扑倒..扒光....哈哈哈哈哈
有人耍流氓了
去youtube上找了找vacuum abs exercise , 结果看到了这几个，that is crazy!
[此贴子已经被作者于2011/5/15 15:25:50编辑过]
en 被吓到
到了极限 好像内脏 都被PUSH上去了？
[此贴子已经被作者于2011/5/15 15:34:43编辑过]
关于腹肌..有点基础的可以搞ball......搜medicine ball exercises. 腹肌的pose四磅就很刺激 50个比普通crunch 200还爽...Toe Touch 就不错..
需要啥样的基础？要肥肉都木有了么
吗呀，哪里有啊~
腰腹功课我一直做的一般，因为先天条件吧，（厚脸皮下），稍微锻炼下，围度就出来了。所以一直shape都不乐意下功夫。这次算是给自己交第一张卷子！！！
我看好你啊，一滴汗水，一分收获。迟早，大丰收！！！
[此贴子已经被作者于2011/5/15 13:19:44编辑过]
谢谢海版鼓励，我还差好远好远。。
你第一张pp里面腹肌已经很好了，这就是先天条件么？人和人差太远了
http://www.youtube.com/watch?v=6E2uvQ7a-8E
http://www.youtube.com/watch?v=PxfTvsucsp0