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© YikooLiu A   /  2017-8-23 09:37  /   0 人收藏 版权:保留作者信息

At the very beginning, I firstly did some action to warm up some parts of muscles that would be stimulated, including chest stretch, back stretch and using monkey bar(do not need to pull up, just hold it to try to stretch your arm and chest). These are not specific, because I do not really know what are they professionally called and I did not take some pictures of them now, but I will divide each action I knew  next time specifically, and try my best to let it be looked professional with clear pictures.  
在正式开始之前,我先做了五分钟➕的热身动作,包括胸部拉伸,背部拉伸和吊单杠(不用力上拉,尽量拉伸自己的手臂和胸部)。其实说的比较笼统,因为我也不太清楚专业的名称,这次也没有拍照片,后面我会把我知道的所有的健身动作一个个进行详细的分解(有图片),所以大家不用着急。


The action I did yesterday is just like normals. First, push-up till I lost all strenth. I know some people on the Internet said we do not actually need to do till losing all power, maybe just set amount of numbers is good enough. But my opinion is that doing like me can stimulate muscles most effectively with right action. ( Never deform!!!!) Then I did about 10-12 squat with my own weight. Then do scapular pull-up for 5. So my train yesterday is totally 3 actions, 1,push up 2, self weight squat 3,scapular pull-up. This is a cycle and I did 6 cycles last day.
昨天练的内容比较常规,不算多。首先做一组俯卧撑(详细的动作详解我会在后面专门开贴说,包括我以下提到的动作),做到力竭(我个人是做大概5-6个)。我看到网上很多人说俯卧撑不一定需要做到力竭,但是我个人的意见是在做到动作标准不变形的情况下,做到力竭能最大程度的刺激自己的肌肉。接下来是无间歇的做一组自重的深蹲,大概10-12个。做完以后转去面对床铺,做肩胛上拉5个(因为我背部力量太弱,核心也不强,强行做硬体向上动作不能做标准,效果也就约等于0,而且还容易伤及自己的身体结构,所以只能做这种强度小一些的来为以后的引体向上做铺垫)。接下来就是一直的循环,俯卧撑做到力竭,深蹲10个左右,肩胛上拉5个,一共六个循环。做完之后再对胸,手,背部进行拉伸,随后结束。




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