新的一年2017开始,一定要练完strong curve. strong curve里面有四个program, 分别是beginnings program for beginners, Goddess program for advanced lifters, bodyweight program(at home 在家练习的)和 glutes program(lower body only), 每个program都需要12周完成. 每个program里面,每四周的练习动作都有变化。
1. bodyweight glute bridge 20*3 2. dumbbell one-arm row, 15lbs, 12*3 each side 3. body weight squat 20*3 4. dumbbell bench press, 15lbs, 12*3 5. dumbbell Romanian deadlift, 22.5lbs, 12*3 6. side lying abductions, 30*1 each side 7. front plank, 40sec *1 8. side plank from knees 60sec *1 each side
Jan 19, week1 day 3 1. shoulder-elevated glute march 60sec *3 2. cable column, 50lbs, 12*3 3. bodyweight squat 20*3 4. dumbbell incline press, 15lbs, 12*3 5. reaching single-leg Romanian deadlift 20*3 each side 6. x-band walk 20 steps *1 each side 7. RKC plank 30sec *1 8. rope horizontal chop 10lbs, 12*2 each side
1. bodyweight glute bridge 20*3 2. dumbbell one-arm row, 17.5lbs, 12*3 each side 3. body weight squat 20*3 4. dumbbell bench press, 15lbs, 12*3 5. dumbbell Romanian deadlift, 22.5lbs, 20*3 6. side lying abductions, 30*1 each side 7. front plank, 40sec *1 8. side plank from knees 60sec *1 each side
1. bodyweight glute bridge 20*3 2. dumbbell one-arm row, 20lbs, 12*1, 8*2 each side 3. body weight squat 20*3 4. dumbbell bench press, 17.5lbs, 12*3 5. dumbbell Romanian deadlift, 25lbs, 12*3 6. side lying abductions, 30*1 each side 7. front plank, 45sec *1 8. side plank from knees 60sec *1 each side
Feb2, week3 day 4 1. shoulder-elevated glute march 60sec *3 2. cable column, 70lbs, 8*3 3. bodyweight squat 20*3 4. dumbbell incline press, 17.5lbs, 10*3 5. reaching single-leg Romanian deadlift 20*3 each side 6. x-band walk 20 steps *1 each side 7. plank 50sec *1 8. rope horizontal chop 10lbs, 10*1 each side
Feb3: week3 day5 1. bodyweight glute bridge 20*3 2. dumbbell one-arm row, 20lbs, 12*3 each side 3. body weight squat 20*3 4. dumbbell bench press, 17.5lbs, 12*3 5. dumbbell Romanian deadlift, 25lbs, 20*3 6. side lying abductions, 30*1 each side 7. front plank, 50sec *1 8. side plank from knees 60sec *1 each side
Feb6: week4 day1 1. bodyweight glute bridge 20*3 2. dumbbell one-arm row, 22.5lbs, 8*3 each side 3. body weight squat 20*3 4. dumbbell bench press, 17.5lbs, 12*3 5. dumbbell Romanian deadlift, 27.5lbs, 12*3 6. side lying abductions, 30*1 each side 7. front plank, 45sec *1 8. side plank from knees 60sec *1 each side
Feb8, week4 day 3 1. shoulder-elevated glute march 60sec *3 2. cable column, 70lbs, 8*3 3. bodyweight squat 20*3 4. dumbbell incline press, 17.5lbs, 10*3 5. reaching single-leg Romanian deadlift 20*3 each side 6. x-band walk 20 steps *1 each side 7. plank 50sec *1 8. rope horizontal chop 10lbs, 10*1 each side
Mar 16: week9 day2 1. shoulder-elevated single leg hip thrust 10*3 2. assisted pull up 60lbs 8*3 3. bodyweight bulgarian split squat 10*3 4. dumbbell overhead press 15lbs 10*3 5. barbell good morning 0lbs 20*3 6. X-band walk 30 steps*1 each side 7. front plank 60sec
Mar 21: week10 day2 1. shoulder-elevated single leg hip thrust 10*3 2. pull down 60lbs 10*3 3. bodyweight bulgarian split squat 10*3 4. dumbbell overhead press 15lbs 8*3 5. barbell good morning 0lbs 20*3 6. X-band walk 30 steps*1 each side 7. feet-elevated front plank 50sec
Mar 29: week11 day2 1. shoulder-elevated single leg hip thrust 20*3 2. pull down 60lbs 10*3 3. bodyweight bulgarian split squat 20*3 4. dumbbell overhead press 15lbs 8*3 5. barbell good morning 10lbs 10*3 6. X-band walk 30 steps*1 each side
Apr 5: week12 day2 1. shoulder-elevated single leg hip thrust 20*3 2. pull down 50lbs 10*3 3. bodyweight bulgarian split squat 20*3 4. dumbbell overhead press 12.5lbs 10*3 5. barbell good morning 10lbs 20*3 6. X-band walk 30 steps*1 each side 7. front plank 50sec*1
看了windeyes6激励人心的帖子,又激起我健身的斗志,
新的一年2017开始,一定要练完strong curve.
strong curve里面有四个program, 分别是beginnings program for beginners, Goddess program for advanced lifters, bodyweight program(at home 在家练习的)和 glutes program(lower body only), 每个program都需要12周完成. 每个program里面,每四周的练习动作都有变化。
现在我从beginnings program开始,我会贴出书里列出的练习表,供有兴趣的mm们参考。
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12周strong curve做完阶段小结(4/24/2017):
七分吃三分练,真是硬道理,做了12周的strong curve beginner program,力量加强了很多,而且对各种新的动作也熟悉了,臀围确实从35‘’长到了36‘’,但是吃的还不够干净,所以体脂还是比较高
为了即将来临的夏天,接下来三个月准备进行减脂计划
本人身高170cm,体型一直是水桶,没腰没屁股,现在体重138磅,腰围28.5‘’,臀围36.5‘’,希望三个月内能减到130磅吧
计划每天摄入1500大卡,运动继续strong curve beginner program里面第三套练习(week9-week12),目标在保持原来的训练重量,不再冲击加大重量
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4周减脂小结(5/22/2017):
四周过去,今天上午体重129磅,腰围27'',臀围36'',这段成果比较满意,说说心得:
吃:strong curve书里也讲到减脂期间,摄入卡路里数是:体重*11,比如我之前138*11=1518。我每天吃的在1500大卡之内,而且要吃高蛋白,低碳水。我每天蛋白要至少保证60g。一定不要吃得太少,否则身体会消耗肌肉,而不是脂肪。
练:减脂的时候会损失肌肉,减脂期间一定要保证力量训练,这样会最大程度的保持肌肉,cardio只推荐HIIT,其他的都会消耗肌肉,我就基本没有做cardio。我本身体型直筒,胖了就成苹果,我就想把臀围练大,现在腰围减小1.5'', 臀围只小了0.5'',还是比较满意的吧。
睡:一定要保持8小时睡眠,早睡早睡早睡,重要事情说三遍。睡得好第二天训练明显力量更好
下一步的四周目标是接续减脂到125磅,大家一起努力吧。---------------------------------------------------------------------------------------
Jun 1st: 减脂第六周了,发个今天照的对比图,激励一下自己
六周前
今天
week 1: Jan17-Jan20
Jan17: day 1
1. bodyweight glute bridge 20*3
2. dumbbell one-arm row, 15lbs, 12*3 each side
3. body weight squat 20*3
4. dumbbell bench press, 15lbs, 12*3
5. dumbbell Romanian deadlift, 22.5lbs, 12*3
6. side lying abductions, 30*1 each side
7. front plank, 40sec *1
8. side plank from knees 60sec *1 each side
Jan 18: week1 day2
1. bodyweight foot elevated single-leg glute bridge 20*3
2. assisted pull up, 60lbs, 12*1, 8*2
3. bodyweight step up, 20*3 each side
4. dumbbell standing overhead press, 12.5lbs, 12*3
5. good morning, 33lbs, 20*3
6. side lying clam 30*1 each side
7. crunch 30*1
8. side crunch 30*1 each side
加油!
赞!加油!多谢mm分享!
Jan 19, week1 day 3
1. shoulder-elevated glute march 60sec *3
2. cable column, 50lbs, 12*3
3. bodyweight squat 20*3
4. dumbbell incline press, 15lbs, 12*3
5. reaching single-leg Romanian deadlift 20*3 each side
6. x-band walk 20 steps *1 each side
7. RKC plank 30sec *1
8. rope horizontal chop 10lbs, 12*2 each side
谢谢楼主,加油贴!我们跟着练!
另外,一定要按照图片里面安排的顺序做动作, 就是A1, A2, B1, B2, 然后其他,这个训练安排的目的是最大程度的锻炼到臀部的肌肉。
40 min HIIT
Jan23: day 1
1. bodyweight glute bridge 20*3
2. dumbbell one-arm row, 17.5lbs, 12*3 each side
3. body weight squat 20*3
4. dumbbell bench press, 15lbs, 12*3
5. dumbbell Romanian deadlift, 22.5lbs, 20*3
6. side lying abductions, 30*1 each side
7. front plank, 40sec *1
8. side plank from knees 60sec *1 each side
1. bodyweight foot elevated single-leg glute bridge 20*3
2. assisted pull up, 60lbs, 12*1, 8*2
3. bodyweight step up, 20*3 each side
4. dumbbell standing overhead press, 12.5lbs, 12*3
5. good morning, 33lbs, 20*3
6. side lying clam 30*1 each side
7. crunch 30*1
仔细看了所有 workout A, B &C, 整套做完花不了多少时间啊, 就是加上warm up, 估计连30分钟都不到。 请问楼主你还另加其它的运动吗? 这个运动量对我肯定不够啊, 每天还的另加HIIT�。
吐槽一下这本书怎么连开始的content和最后的index都没有, 找个动作很费时间。 远不如Todd Durkin 的 The Impact Body Plan讲的清楚。
如果你觉得太容易,直接上advanced program好了,里面大多是大重量barbell动作
这个书index做得确实不好,我每次翻到workout A, B, C 里面,找相应动作的图片里的页数,然后根据页数找动作说明(动作说明都在书最后一部分)。
1. shoulder-elevated glute march 60sec *3
2. cable column, 60lbs, 12*3
3. bodyweight squat 20*3
4. dumbbell incline press, 17.5lbs, 8*3
5. reaching single-leg Romanian deadlift 20*3 each side
6. x-band walk 20 steps *1 each side
7. RKC plank 30sec *1
40min HIIT
Jan30: day 1
1. bodyweight glute bridge 20*3
2. dumbbell one-arm row, 20lbs, 12*1, 8*2 each side
3. body weight squat 20*3
4. dumbbell bench press, 17.5lbs, 12*3
5. dumbbell Romanian deadlift, 25lbs, 12*3
6. side lying abductions, 30*1 each side
7. front plank, 45sec *1
8. side plank from knees 60sec *1 each side
1. bodyweight foot elevated single-leg glute bridge 20*3
2. assisted pull up, 60lbs, 12*3
3. bodyweight step up, 20*3 each side
4. dumbbell standing overhead press, 15lbs, 8*3
5. good morning, 33lbs, 20*3
6. side lying clam 30*1 each side
50 min HIIT
1. shoulder-elevated glute march 60sec *3
2. cable column, 70lbs, 8*3
3. bodyweight squat 20*3
4. dumbbell incline press, 17.5lbs, 10*3
5. reaching single-leg Romanian deadlift 20*3 each side
6. x-band walk 20 steps *1 each side
7. plank 50sec *1
8. rope horizontal chop 10lbs, 10*1 each side
1. bodyweight glute bridge 20*3
2. dumbbell one-arm row, 20lbs, 12*3 each side
3. body weight squat 20*3
4. dumbbell bench press, 17.5lbs, 12*3
5. dumbbell Romanian deadlift, 25lbs, 20*3
6. side lying abductions, 30*1 each side
7. front plank, 50sec *1
8. side plank from knees 60sec *1 each side
1. bodyweight glute bridge 20*3
2. dumbbell one-arm row, 22.5lbs, 8*3 each side
3. body weight squat 20*3
4. dumbbell bench press, 17.5lbs, 12*3
5. dumbbell Romanian deadlift, 27.5lbs, 12*3
6. side lying abductions, 30*1 each side
7. front plank, 45sec *1
8. side plank from knees 60sec *1 each side
1. bodyweight foot elevated single-leg glute bridge 20*3
2. assisted pull up, 60lbs, 12*3
3. bodyweight step up, 20*3 each side
4. dumbbell standing overhead press, 15lbs, 8*3
5. good morning, 33lbs, 20*3
6. side lying clam 30*1 each side
1. shoulder-elevated glute march 60sec *3
2. cable column, 70lbs, 8*3
3. bodyweight squat 20*3
4. dumbbell incline press, 17.5lbs, 10*3
5. reaching single-leg Romanian deadlift 20*3 each side
6. x-band walk 20 steps *1 each side
7. plank 50sec *1
8. rope horizontal chop 10lbs, 10*1 each side
我在gym里面练,大多数设备都有,只有一个做back extention的机器没有,我就做good morning代替了,书里列出了许多代替动作可以选
HIIT 45min
Feb13: week5 day1
1. bodyweight hip thrust 20*3
2. standing single-arm cable row 20lbs 12*2, 30lbs 12*1
3. bodyweight step up/reverse lunge combo 20*3 each side
4. dumbbell bench press 20lbs 8*3
5. barbell romanian deadlift 20lbs 12*3
6. side lying abduction 30*1 each side
7. feet elevated plank 40 sec *1
8. side plank 30sec *1 each side
Feb14: week5 day2
1. bodyweight single leg glute bridge 20*3
2. assisted pull up 60lbs 12*2, 50lbs 5*1
3. bodyweight walking lunge 40 steps *3
4. dumbbell standing overhead press 15lbs 8*3
5. swiss ball reverse hyper 20*3
6. side lying clam 30*1 each side
然后你觉得纸质书方便还是kindle 版的方便?
☆ 发自 iPhone 华人一网 1.11.08
Feb15: week5 day3
1. bodyweight hip thrust(pause rep method) 20*3
2. modified inverted row 12*3
3. goblet squat 35lbs 12*3
4. dumbell bench press 20lbs 12*1 10*1 8*1
5. Russian kettlebell swing 25lbs 20*1 30lbs 20*1 35lbs 20*1
6. X-band walk (moderate tension) 30steps *1 each side
1. bodyweight hip thrust 20*3
2. standing single-arm cable row 30lbs 12*2, 40lbs 10*2
3. bodyweight step up/reverse lunge combo 20*3 each side
4. dumbbell romanian deadlift 27.5lbs 20*3
5. side lying abduction 30*1 each side
6. feet elevated plank 50 sec *1
7. side plank 30sec *1 each side
HIIT 45min
1. bodyweight hip thrust 20*3
2. standing single-arm cable row 30lbs 12*3
3. bodyweight step up/reverse lunge combo 20*3 each side
4. dumbbell bench press 20lbs 12*3
5. dumbbell romanian deadlift 30lbs 12*3
6. side lying abduction 30*1 each side
7. feet elevated plank 40 sec *1
8. side plank 30sec *1 each side
加油啊!
1. bodyweight single leg glute bridge 20*3
2. assisted pull up 60lbs 12*3
3. bodyweight walking lunge 40 steps *3
4. dumbbell standing overhead press 15lbs 10*3
5. swiss ball reverse hyper 20*3
6. side lying clam 30*1 each side
1. bodyweight hip thrust(pause rep method) 20*3
2. modified inverted row 12*3
3. goblet squat 35lbs 20*3
4. Russian kettlebell swing 35lbs 20*3
5. X-band walk (moderate tension) 30steps *1 each side
1. bodyweight hip thrust 20*3
2. standing single-arm cable row 30lbs 12*3
3. bodyweight step up/reverse lunge combo 20*3 each side
4. dumbbell bench press 20lbs 12*3
5. dumbbell romanian deadlift 30lbs 20*3
6. side lying abduction 30*1 each side
7. feet elevated plank 60 sec *1
8. side plank 30sec *1 each side
HIIT 40min
书的意思是按beginner,Goddess, bodyweight program,glutes program这样的顺序练下来吗?bodyweight应该没有goddess难吧?怎么放在第三个呢?
还有我听说他强调热身激活臀部,mm有空可以把热身部分也贴上来吗?
因为时间有限,我自己每次热身就是椭圆机上跑十分钟,然后拉伸一下,就开始做动作了,没有按照他的热身计划练,有空我会贴上热身计划的
1. bodyweight hip thrust 20*3
2. standing single-arm cable row 30lbs 12*3
3. bodyweight step up/reverse lunge combo 20*3 each side
4. dumbbell bench press 20lbs 12*3
5. dumbbell romanian deadlift 30lbs 20*3
6. side lying abduction 30*1 each side
7. feet elevated plank 50 sec *1
8. side plank 30sec *1 each side
好的谢谢mm。还有书里有说来姨妈怎么安排吗?
我是姨妈来也会锻炼的
1. bodyweight single leg glute bridge 20*3
2. assisted pull up 60lbs 12*3
3. bodyweight walking lunge 40 steps *3
4. dumbbell standing overhead press 15lbs 8*3
5. swiss ball reverse hyper 20*3
6. side lying clam 30*1 each side
好的。mm真有毅力~
1. bodyweight hip thrust 20*3
2. standing single-arm cable row 30lbs 12*3
3. bodyweight step up/reverse lunge combo 20*3 each side
4. dumbbell bench press 20lbs 12*3
5. barbell romanian deadlift 40lbs 12*3
6. side lying abduction 30*1 each side
7. feet elevated plank 50 sec *1
8. side plank 30sec *1 each side
HIIT 40min
1. bodyweight hip thrust 20*3
2. standing single-arm cable row 30lbs 12*3
3. bodyweight step up/reverse lunge combo 20*3 each side
4. dumbbell bench press 20lbs 12*3
5. barbell romanian deadlift 40lbs 20*3
6. side lying abduction 30*1 each side
7. feet elevated plank 55 sec *1
8. side plank 30sec *1 each side
我把重要的都拍照放手机里面,去gym就不用背着书了
1. bodyweight single leg glute bridge 20*3
2. assisted pull up 60lbs 12*3
3. bodyweight walking lunge 40 steps *3
4. dumbbell standing overhead press 15lbs 8*3
5. swiss ball reverse hyper 20*3
6. side lying clam 30*1 each side
1. bodyweight hip thrust 20*3
2. standing single-arm cable row 30lbs 12*3
3. bodyweight step up/reverse lunge combo 20*3 each side
4. dumbbell bench press 20lbs 12*3
5. barbell romanian deadlift 50lbs 12*3
6. side lying abduction 30*1 each side
7. feet elevated plank 55 sec *1
8. side plank 30sec *1 each side
发现了一个大牛做的excel,非常不错,分享一下
https://www.reddit.com/r/xxfitness/comments/3k7e47/ok_the_color_coded_google_excel_strong_curve/
HIIT 40min
Mar 13: week 9 day1
1. barbell squat 20lbs 10*3
2. barbell deadlift 50lbs 12*3
3. dumbbell bentover row 12.5lbs 12*3
4. modified pushup 10*3
5. side lying abduction 30*1 each side
谢谢分享
Mar 16: week9 day2
1. shoulder-elevated single leg hip thrust 10*3
2. assisted pull up 60lbs 8*3
3. bodyweight bulgarian split squat 10*3
4. dumbbell overhead press 15lbs 10*3
5. barbell good morning 0lbs 20*3
6. X-band walk 30 steps*1 each side
7. front plank 60sec
Mar17: week 9 day3
1. hip thrust (pause rep method), core bag 18lbs, 15*3
2. dumbbell chest supported row, 20lbs, 10*3
3. barbell parallel squat, 30lbs, 10*3
4. dumbbell incline press, 20lbs, 10*3
5. bodyweight back extention 10*3
6. side lying clam 30*1 each side
HIIT 40 min
这个不错.
多谢分享.
1. barbell hip thrust 10lbs (35 lbs bar) 20*3
2. barbell squat 30lbs 8*3
3. barbell deadlift 50lbs 10*3
4. dumbbell bentover row 15lbs 12*3
5. modified pushup 10*3
6. side lying abduction 30*1 each side
1. shoulder-elevated single leg hip thrust 10*3
2. pull down 60lbs 10*3
3. bodyweight bulgarian split squat 10*3
4. dumbbell overhead press 15lbs 8*3
5. barbell good morning 0lbs 20*3
6. X-band walk 30 steps*1 each side
7. feet-elevated front plank 50sec
1. hip thrust (pause rep method), 45lbs bar, 15*3
2. dumbbell chest supported row, 20lbs, 10*3
3. barbell parallel squat, 30lbs, 10*3
4. dumbbell incline press, 20lbs, 10*3
5. bodyweight back extention 10*3
6. side lying clam 30*1 each side
1. barbell hip thrust 20lbs (45 lbs bar) 10*3
2. barbell squat 30lbs 8*3
3. barbell deadlift 50lbs 20*3
4. dumbbell bentover row 17.5lbs 12*3
5. modified pushup 10*3
6. side lying abduction 30*1 each side
1. barbell hip thrust 20lbs 20*3
2. barbell squat 20lbs 20*3
3. barbell deadlift 50lbs 20*1,10*4
4. dumbbell bentover row 15lbs 12*3
5. modified pushup 10*3
6. side lying abduction 30*1 each side
1. shoulder-elevated single leg hip thrust 20*3
2. pull down 60lbs 10*3
3. bodyweight bulgarian split squat 20*3
4. dumbbell overhead press 15lbs 8*3
5. barbell good morning 10lbs 10*3
6. X-band walk 30 steps*1 each side
1. hip thrust (pause rep method), 20lbs, 15*3
2. dumbbell chest supported row, 15lbs, 10*3
3. barbell parallel squat, 20lbs, 20*3
4. bodyweight back extention 10*3
5. side lying clam 30*1 each side
1. American barbell hip thrust 40lbs 20*3
2. barbell deadlift 50lbs 10*3
3. dumbbell bentover row 15lbs 12*3
4. modified pushup 10*3
5. side lying abduction 30*1 each side
1. shoulder-elevated single leg hip thrust 20*3
2. pull down 50lbs 10*3
3. bodyweight bulgarian split squat 20*3
4. dumbbell overhead press 12.5lbs 10*3
5. barbell good morning 10lbs 20*3
6. X-band walk 30 steps*1 each side
7. front plank 50sec*1
1. American hip thrust (pause rep method), 40lbs, 15*3
2. dumbbell chest supported row, 20lbs, 10*3
3. barbell parallel squat, 20lbs, 10*5
4. dumbbell incline press, 20lbs, 10*3
5. bodyweight back extention 10*3
6. side lying clam 30*1 each side
恩,有空会写个总结对比
1. American barbell hip thrust 40lbs 10*6
2. barbell deadlift 50lbs 10*5
3. dumbbell bentover row 15lbs 12*3
4. modified pushup 10*3
5. side lying abduction 30*1 each side
楼主出去春假了吗?回来继续更新吧
放假一周,没有锻炼,今天重新开始啦
回来啦,今天开始继续更新
七分吃三分练,真是硬道理,做了12周的strong curve beginner program,力量加强了很多,而且对各种新的动作也熟悉了,臀围确实从35‘’长到了36‘’,但是吃的还不够干净,所以体脂还是比较高
为了即将来临的夏天,接下来三个月准备进行减脂计划
本人身高170cm,体型一直是水桶,没腰没屁股,现在体重138磅,腰围28.5‘’,臀围36.5‘’,希望三个月内能减到130磅吧
计划每天摄入1500大卡,运动继续strong curve beginner program里面第三套练习(week9-week12),目标在保持原来的训练重量,不再冲击加大重量
1. American barbell hip thrust 40lbs 20*3
2. barbell deadlift 50lbs 10*3
3. dumbbell bentover row 15lbs 12*3
4. modified pushup 10*3
5. side lying abduction 30*1 each side