G***a
发帖数: 27294 | 1 Modified Sit-ups
Muscles targeted: rectus abdominis
Lie with your back on the floor.
Bend your knees and keep your feet flat on the floor. Do not make the
mistake of holding down your feet with it hooked underneath straps or have
someone hold your feet. Not only does this mistake cause harmful stress to
the lower back, it does not effectively activate the abdominal muscles.
Curl up and forwards with your upper body while keeping your feet heavy on
the floor.
Lower your upper body to the starting |
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g**********s
发帖数: 856 | 2 笼统地说，减脂 =D
肚子周围除皮肤和肌肉之间的脂肪还有intra-abdominal fat(visceral fat)--长在各
内脏之间的脂肪。一般皮下脂肪烧了变葡萄糖，而intra-ab fat烧了成胆固醇，依旧有
碍健康。有没有见过肚子肥肥但皮包骨头的难民？有没有听说过很瘦的人得脂肪肝？ |
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s*****y
发帖数: 4595 | 3
yes.
try Abdominal Crunches under Strength Training Exercise |
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s*****7
发帖数: 1142 | 4 Some people said drinking ice cold water helps to burn more calories. Some
said from Chinese medical point of view it will cause fat to pile up in your
abdominal area for warming purpose. So shall I drink more ice water or less
??
★ Sent from iPhone App: iReader Mitbbs Lite 7.28 |
|
P****D
发帖数: 11146 | 5 Resistance Band Exercises at the Office
Sep 8, 2011 | By Crystal Welch
Resistance bands provide a convenient and low-cost way to strengthen and
stretch your muscles throughout the day. You can store the bands in your
desk drawer or cabinet for easy access. Taking fitness breaks throughout the
day can relieve muscle tension and reduce injury risk. Consult your doctor
before starting any new exercise program.
Arms
Resistance-band curls help strengthen and stretch your arm muscles. Work on
strength... 阅读全帖 |
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b******e
发帖数: 79 | 6 不是像郑多燕那种跟音乐跳健美操的风格； 虽然是给beginner的， 但很有挑战性，
有兴趣的自己用bt下载吧。 欢迎组织和个人发包子！
Bob Harper
Workout 1: Beginner's Weight Loss Transformation
46 minutes of non-stop muscle-building drills will pump your heart rate and
burn fat for a complete beginner's body workout. Leave excess pounds and
calories in the dust as you race through Bob's dynamic combinations,
focusing on key muscle groups and cardiovascular conditioning. Feel the
energy surge through your muscles as they obliterate fat and uncover a
leaner, st... 阅读全帖 |
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L******1
发帖数: 1599 | 7 2012/8/8
Cardio: 30 mins Bike, 5 miles
WT: triceps, shoulder press, seated rows, back extensions, bicep curls,
abdominal crunch/glute/leg press
延长WT时间和力度，练到最后竟然饿了,回到家赶快补了杯奶。 |
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L******1
发帖数: 1599 | 8 2012/8/9
Cardio: resting.
WT: triceps, shoulder press, seated rows, back extensions, bicep curls,
abdominal crunch/glute/leg press
照例是一圈器械，肌肉给我长长长。 |
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l******l
发帖数: 2679 | 9 呵呵，俺的Trig更低，才27. 说明血脂含量低。
这个指标理论上和心血管疾病有一定的联系。由于腹部积累的脂肪（intra-abdominal
fat）更容易参与代谢循环，对心血管的影响也大。这个指标低，说明腹部脂肪的积累
不多，也就是肚子不大。
做一个cutting后，不但显6快，往往这个指标也下去了。 |
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A******e
发帖数: 3373 | 10 正好，我准备cut，为9月份回国腐败挖个大坑。考虑是不是回国前再测一次。
abdominal |
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b****i
发帖数: 11322 | 11 i recommend you watch the "sugar: the bitter truth" :PPP
not all lipoproteins are bad :D
abdominal |
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y***i
发帖数: 279 | 12 From: http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/#more-9617
BTW builtlean.com is a pretty good site with lots information.
===========
Body fat percentage is thankfully gaining more popularity as an effective
marker of overall health and fitness instead of the BMI Index.
While I’ve written extensively about body fat percentage in numerous
articles including Ideal Body Fat Percentage Chart, 5 Ways to Measure Body
Fat Percentage, and Ideal Body Weight Formula among many othe... 阅读全帖 |
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b*****l
发帖数: 8603 | 13 1-31-2013
饮食~~
早餐：subway 6inch turkey/ 1 cup milk/2 cookies/1 dark chocalate
（午餐见图） 觉得自己真欠揍，昨天才嚷嚷着要再减减，才1天就守不住了。中午看到
这个eggplant，馋不行。然后又吃了一个梨，一杯酸奶。
（晚餐见图）晚上女儿学校有活动，每人一小份pizza，一个cookie。回家后还是饿，
又吃了一包黑芝麻糊。然后决定去GYM。于是又喝了1 scoop whey protein/兑水。
运动~~
swimming 1hr then WT
torso rotation 30lbs x 50/abdominal crunch 30lbs x50/total ab 30lbsx50/
triceps press 30lbsx50 |
|
b*****l
发帖数: 8603 | 14 day 001 1-31-2013
饮食~~
早餐：subway 6inch turkey/ 1 cup milk/2 cookies/1 dark chocalate
（午餐见图） 觉得自己真欠揍，昨天才嚷嚷着要再减减，才1天就守不住了。中午看到
这个eggplant，馋不行。然后又吃了一个梨，一杯酸奶。
（晚餐见图）晚上女儿学校有活动，每人一小份pizza，一个cookie。回家后还是饿，
又吃了一包黑芝麻糊。然后决定去GYM。于是又喝了1 scoop whey protein/兑水。
运动~~
swimming 1hr then WT
torso rotation 30lbs x 50/abdominal crunch 30lbs x50/total ab 30lbsx50/
triceps press 30lbsx50 |
|
l******l
发帖数: 2679 | 15 偶尔进来看看。这位细腰小妹吃得真不咋地。看来长得一付甜牙，Cookie，巧克力糖不
断。辛辛苦苦锻炼的成果就给这些食品打了个大折扣。
正面看腰这么细，腰围却仍有68cm，看来要么量的不对，要么更可能是内脂（intra-
abdominal fat)较高. 68cm的腰看着这么细，主要是胯围较宽腰线较高的缘故。若在饮
食下功夫，这个腰能再减1到2英寸，那就可以向女神靠拢了。 |
|
b*****l
发帖数: 8603 | 16 谢谢路叔串门儿 ：）））
我是特爱吃甜食的，从小就这么爱吃，曾经特别痛苦想戒戒不掉，就只好用内力控制着
了。我儿子也爱吃垃圾甜食，都是为娘从胚胎里就给整错了习惯 ：）
我腰是圆的而且软软的肉肉的，前面后面看都细但围度不小，挺能骗人的，就是你说的
这个内脂很高吧，我2月份以来饮食已经偏蛋白了碳水少多了，比以前好些了呢。等我
再坚持2月，看看intra-abdominal fat能不能减少点儿 ：）） |
|
l******l
发帖数: 2679 | 17 偶尔进来看看。这位细腰小妹吃得真不咋地。看来长得一付甜牙，Cookie，巧克力糖不
断。辛辛苦苦锻炼的成果就给这些食品打了个大折扣。
正面看腰这么细，腰围却仍有68cm，看来要么量的不对，要么更可能是内脂（intra-
abdominal fat)较高. 68cm的腰看着这么细，主要是胯围较宽腰线较高的缘故。若在饮
食下功夫，这个腰能再减1到2英寸，那就可以向女神靠拢了。 |
|
b*****l
发帖数: 8603 | 18 谢谢路叔串门儿 ：）））
我是特爱吃甜食的，从小就这么爱吃，曾经特别痛苦想戒戒不掉，就只好用内力控制着
了。我儿子也爱吃垃圾甜食，都是为娘从胚胎里就给整错了习惯 ：）
我腰是圆的而且软软的肉肉的，前面后面看都细但围度不小，挺能骗人的，就是你说的
这个内脂很高吧，我2月份以来饮食已经偏蛋白了碳水少多了，比以前好些了呢。等我
再坚持2月，看看intra-abdominal fat能不能减少点儿 ：）） |
|
|
p*********u
发帖数: 69 | 20 啊，这个是很好。我想我能用在锻炼的时间上有限，I guess what I should have
asked is:
Based on the limited time I spend in the gym, what can I do to target the
abdominal muscle / subcutaneous fat vs other places? |
|
j****y
发帖数: 1714 | 21 https://www.dietdoctor.com/science
The latest review of all major trials of low carb diets show improved weight
AND improvement of all major risk factors for heart disease:
Santos FL, et al. Systematic review and meta-analysis of clinical trials of
the effects of low carbohydrate diets on cardiovascular risk factors. Obes
Rev. 2012 Aug 21. doi: 10.1111/j.1467-789X.2012.01021.x. [Epub ahead of
print
http://onlinelibrary.wiley.com/doi/10.1111/j.1467-789X.2012.010
Keywords:
Low carbohydrate diet;me... 阅读全帖 |
|
j****y
发帖数: 1714 | 22 https://www.dietdoctor.com/science
18 modern studies showing significantly more weight loss with low carb diets
Shai I, et al. Weight loss with a low-carbohydrate, mediterranean, or low-
fat diet. N Engl J Med 2008;359(3);229–41.
Gardner CD, et al. Comparison of the Atkins, Zone, Ornish, and learn Diets
for Change in Weight and Related Risk Factors Among Overweight Premenopausal
Women. The a to z Weight Loss Study: A Randomized Trial. JAMA. 2007;297:969
–977.
Brehm BJ, et al. A Randomized Trial ... 阅读全帖 |
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d**e
发帖数: 1124 | 23 From my music teacher in school - if your shoulder is up and down when you
breath deep, you are not doing abdominal breathing. |
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g*2
发帖数: 658 | 24 烟是一个坏东西，大致说几点 1）和很多肿瘤的发病有关，不光是大家都知道的肺癌，
还有一个预后非常差的胰腺癌，口腔食管的鳞状上皮癌等。 2）二手烟和小孩子的哮喘
，中耳炎，上呼吸道的经常感染有很大的关系。 3）对女性， 如果〉35岁+抽烟，是使
用避孕药OCP的禁忌症， 因为它在用会引起血栓。 4）曾经抽烟达100支的人，60岁以
后得腹主动脉瘤（abdominal aorta aneurysm）的风险大很多，所以在美国要用超声
ultrasound作screening. 5）还有如增加咽炎，肺炎的危险
所以能戒就戒，能减就减。 |
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g*****r
发帖数: 4444 | 25 汗，没记住名字，abdominal什么的，如果是用来锻炼腹肌的，应该写上这个或者类似
的名字。 |
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g*2
发帖数: 658 | 26 emedicine上：
提到热敷在前，冰敷在后：Treatment for iliotibial band syndrome (ITBS)
usually is conservative. Conservative treatment consists of (1) relative
rest by decreasing the amount of exercise or training, (2) the use of
superficial heat and stretching prior to exercise, and (3) the use of ice
after the activity. Heat should be applied before and during stretching for
at least 5-10 minutes, and ice treatments should be employed using a cold
pack applied to the area for 10-15 minutes or using an ice mass... 阅读全帖 |
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t*****M
发帖数: 597 | 27 intensity?
其实没准已经变了，如果你摄入量不变的话。其实你应该跑前测量腰围。跑步对
abdominal fat的针对性还是很好，无论皮下还是viseral。但是这个量如果不变饮食，
减重估计有点难。 |
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f*******n
发帖数: 5241 | 28 那天晚上风雨交加，其残酷是我们难以想象的。
Number 9 finisher this year:
https://www.facebook.com/photo.php?fbid=10151682364632114&set=a.
10151682102147114.1073741839.33739517113&type=1&ref=nf
"Adam 'Hardcore' Hewey - He ran into a cutoff aspen tree around mile 70 and
injured some abdominal muscles. Eventually, the compensation got the best of
his back and left him bent over. He was walking tall today." |
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F****W
发帖数: 26 | 29 High-Intensity Intermittent Exercise and Fat Loss
Stephen H. Boutcher
The effect of regular aerobic exercise on body fat is negligible;
however, other forms of exercise may have a greater impact on body
composition. For example, emerging research examining high-intensity
intermittent exercise (HIIE) indicates that it may be more effective
at reducing subcutaneous and abdominal body fat than other types of exercise
. The mechanisms underlying the fat reduction induced by HIIE, however... 阅读全帖 |
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R******a
发帖数: 14 | 30 The best exercise for controlling belly fat
http://www.cbsnews.com/news/weight-training-most-effective-for-
While a heart-thumping, high-octane spinning class or long run outdoors
burns plenty of calories, aerobic exercise may not be enough to keep an
expanding waistline in check. A new study says it takes weight training, too.
Researchers at the Harvard School of Public Health have found regular weight
training can slow down the pace of waistline expansion that's common in men
as they age.
The ... 阅读全帖 |
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b***m
发帖数: 2112 | 31 恭喜破4~
应该跟gel没关系。赛前饮食、心态、比赛时没有恰当warm-up、喝水过量或过快等等可
能会有关联。
看下面文章，似乎没有明确原因。
http://www.runnersworld.com/ask-the-sports-doc/hiccups-after-ru
After longer runs (10 miles or greater) I keep coming down with the hiccups.
What the heck is going on?
Scott
Dear Scott,
Hiccups occur when the diaphragm contracts suddenly and unintentionally. The
diaphragm is your main breathing muscle and separates your lung space from
your abdominal space; as it contracts, the air is sucked into your lungs.
When running, t... 阅读全帖 |
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R******e
发帖数: 2254 | 32 有没有用pole打过架?
ski pole还有几个重要的作用,不过都在backcountry的时候用
are
abdominal
assures
.
pole
the
plant
skis
momentum |
|
S*M
发帖数: 10832 | 33 我是十年前就会蛙泳了
但是一直游的很慢
现闲的没事儿，想把蛙泳好好练一练
看了这片文章
Breaststroke Breakthrough
http://breastroker.tripod.com/grotebreast.htm
里面提到腰部和臀部发力，说实话我没看太明白
If you use your high elbows as a hinge for the inward sweep of your hands
and forearms, you'll create the leverage you need to use your abdominal
muscles to bring your hips forward. The action is similar to a stomach
crunch. This takes the pulling load off your weaker arm muscles and shifts
it to your far more powerful torso muscles
Your hips are also at their |
|
i*********5
发帖数: 19210 | 34 【 以下文字转载自 Triathlon 俱乐部 】
发信人: ironman2015 (ironman circa 2015), 信区: Triathlon
标 题: Bigfuzzydoug’s Ten Points to Swimming
发信站: BBS 未名空间站 (Thu Jan 13 09:23:59 2011, 美东)
Bigfuzzydoug’s Ten Points to Swimming:
http://www.beginnertriathlete.com/discussion/forums/thread-view
The key to swimming is reducing drag, not endurance or powering through the
water. This is not just my opinion; it is the law of physics. I’ll
explain it in a simple way: When you bike, you have to push air in front of
you ou... 阅读全帖 |
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h******h
发帖数: 68 | 35 World No. 1 Novak Djokovic has withdrawn from next week’s Shanghai Rolex
Masters with an abdominal muscle strain. “I am sorry not to be playing in
Shanghai, one of my favourite tournaments, but I have not recovered yet from
my injury,” Djokovic said. “I did another check this week and the results
are not good so I need to continue my rehabilitation.”
不是腰么怎么又肚子了 |
|
K****D
发帖数: 30533 | 36 Well, when facing the most hardcore consipatation, even the strongest
abdominal muscle is powerless... |
|
D*******e
发帖数: 12862 | 37 From Tennis World Magazine
太恐怖了，每年都伤病啊。。。前两天在哪儿讨论最tough的athlete，我当时脑子里出
现的是Favre，现在想来，估计是豆子吧。。。
相比之下，我其他饭过的球星们都幸运太多太多了。。。邓肯好像只有过一次major
setback...
其实这样看来，豆子的职业生涯能坚持16年已经很amazing了。。。
——————————————————————————————————————
————————————
All the injuries Rafael Nadal has had during his career
Gatto Luigi - 22-10-2016 - View: 10016
Tennis - His career saw him suffer injuries almost every year, 2015 expected
where he had what described a "mental injury", the fact of being unable to
control emotions in... 阅读全帖 |
|
S*********g
发帖数: 2347 | 38 honestly:
FT，俺这次说个正经话。还没正经SQUAT过哈。以前奏是死提而已。也都不重的。本来
乐滋滋的以为这星期可以去GYM， 没想到学校GYM 关门两星期。FT。所以很巧，正好9/
1 前能figure out多少磅。其实我也好奇很久了。平时在家，能扛差不多4，50磅的东
西。但能不能10RM就不知道了。
这次活动其实正中我意，正好激励我多多去GYM，表对不起那月费。
重在参与----这是我参加任何体育比赛（到目前还没参加过）的宗旨
今天去GYM的心情就象5岁小孩盼圣诞节大早开礼物一样. 一个小时后, 都是颤颤悠悠走
回来的. 打字的手也在抖.
之前其实做器械做得很少. 侧重点在跑步上. 整个夏天就蹲家里瞎摆弄摆弄.
今天基本上就是每组做10-20个, repeat 1-2组吧.
leg press 135
abdominal 75
chin up (with 55pounds added for support:)
squat 75
DB 7.5, 10, 12.5
还有别的划船机, 练腹部的不知道名字的机器就不一一列举了.
卧推 45 10RM
深蹲 75 10RM
a |
|
h******y
发帖数: 1040 | 39 今天去GYM的心情就象5岁小孩盼圣诞节大早开礼物一样. 一个小时后, 都是颤颤悠悠走
回来的. 打字的手也在抖.
之前其实做器械做得很少. 侧重点在跑步上. 整个夏天就蹲家里瞎摆弄摆弄.
今天基本上就是每组做10-20个, repeat 1-2组吧.
leg press 135
abdominal 75
chin up (with 55pounds added for support:)
squat 75
DB 7.5, 10, 12.5
卧推 45
还有别的划船机, 练腹部的不知道名字的机器就不一一列举了. |
|
v*****r
发帖数: 2325 | 40 for 290 lb
i recalled that i did almost the maximal range of motion (knee to chest) and
no rest in between reps
thigh to abdomin maybe be a little easier, possible more weight can be
pressed. |
|
L**********s
发帖数: 12988 | 41 Day 6
yoga and meditation exercise:
http://www.yogajournal.com/21daychallenge/intermediate_day6?utm
Challenge Tip
Backbends like Bhujangasana (Cobra Pose) and Salabhasana (Locust Pose) are
wonderful for strengthening the muscles of the back. But you can strain your
lower back or neck if you're not careful. To avoid compressing the lower
back, maintain a slight abdominal contraction while in the pose, and focus
on arching the upper back. To avoid neck strain, don't throw your head back.
Instead, ... 阅读全帖 |
|
L**********s
发帖数: 12988 | 42 04. Bound Angle Pose: Baddha Konasana
Baddha Konasana (BAH-dah cone-AHS-anna)
baddha = bound
kona = angle
Benefits
Benefits:
- Stretches and expands your inner thigh, groin and knee muscles.
- Stretches your lower back and upper gluteal muscles, when you are in
the forward bend variation.
- Massages your abdominal organs and improves digestive circulation.
- Helps reduces menstrual symptoms and discomfort.
- Can be therapeutic for those suffering from sciatica.
- Aids in ... 阅读全帖 |
|
L**********s
发帖数: 12988 | 43 05. Standing Forward Bend: Uttanasana
Uttanasana (OOT-tan-AHS-anna)
ut = intense
tan= to stretch or extend
Benefits:
- The Standing Forward Bend pose:
- Stretches your hips, hamstrings, and calves.
- Strengthens your thighs and knees.
- Massages your internal organs and helps improves digestion and cleanses
mucous from the lungs.
- Relaxes you central nervous system and helps calm your mind
- Helps relieve stress
- Helps reduces headaches, fatigue, insomnia.
- Helps relieve symptoms of menopause... 阅读全帖 |
|
L**********s
发帖数: 12988 | 44 06. Head to Knee Pose: Janu Sirsasana
Janu Sirsasana
(JAH-new shear-SHAHS-anna)
janu = knee
sirsa = head
Benefits:
- Stretches your spine, back muscles, hamstrings, and groins.
- Massages and stimulates your internal organs like the liver and kidneys.
- Improves digestion and helps heal gastric ailments.
- Calms the mind and central nervous system.
- Relieves anxiety, fatigue, headache, and menstrual discomfort.
- Helps relieve symptoms of menopause.
- Therapeutic for high blood pressure, depres... 阅读全帖 |
|
L**********s
发帖数: 12988 | 45 07. Chair Pose: Utkatasana
(OOT-kah-TAHS-ana)
utkata = fierce
Benefits：
- Strengthens the hip flexor msucles, the front of your thighs, you adductor
musclces of your inner thighs and the gluteus mesucles of your hips.
- Strengthens and stretches your calf muscles.
- Opens your chest and shoulders.
- Improves the range of motion in your ankles.
- Increases proprioception (or the sense of position in space) in your feet.
- Traditionally thought to stimulate your abdominal organs and your heart.
Ca... 阅读全帖 |
|
L**********s
发帖数: 12988 | 46 09. Warrior II Pose: Virabhadrasana II
Virabhadrasana II (veer-ah-bah-DRAHS-anna)
Virabhadra = name of a warrior who is an incarnation of Shiva
Benefits
- Strengthens your shoulders, arms, thighs, legs and ankles.
- Stretches your groins, thighs, and ankles.
- Expands your chest, lungs and shoulders.
- Stimulates abdominal organs and digestion.
- Increases stamina and endurance.
- Rlieves backaches, especially through the second trimester of pregnancy.
- Improves balance, concentration and core ... 阅读全帖 |
|
L**********s
发帖数: 12988 | 47 10. Warrior III Pose: Virabhadrasana III
Virabhadrasana III
(veer-ah-bah-DRAHS-anna)
Virabhadra = the name of the warrior who is an incarnation of Shiva
Benefits：
- Strengthens your back, leg, shoulder and arm muscles.
- Stretches your hamstrings and out thighs.
- Expands your chest, lungs and shoulders.
- Improves your memory and concentration.
- Improves your core awareness, posture, balance and coordination.
- Tones and invigorates your whole body.
- Builds core stregth in your torso, abdomen... 阅读全帖 |
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发帖数: 12988 | 48 14. Gate Pose: Parighasana
(par-ee-GOSS-anna)
parigha = a bar used for locking a gate
Benefits:
- Stretches your hamstrings.
- Strecther your adductor muscles and your calf muscles.
- Stretches the accessory muscles of breathing between your ribs.
- Stretched you torso muscles.
- Opens your chect and shoulders.
- Traditionally thought to stimulate your abdominal organs and your lungs.
Cautions
- Patellar Bursitis / Tendonitis of the Knee - Do not perform this pose
kneeling on your injured knee. ... 阅读全帖 |
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发帖数: 12988 | 49 15. Revolved Triangle Pose: Parivrtta Trikonasana
Parivrtta Trikonasana (par-ee-vrit-tah trik-cone-AHS-anna)
utthita = revolved
trikona = three angle
Benefits:
- Expands your chest and shoulders.
- Increases neck mobility.
- Stretches your spinal muscles and increases spinal range of motion.
- Strengthens and tones muscles of your tighs.
- Stretches your calf muscles, hamstrings, and hip musculature.
- Can relieve upper back tension.
- Increases proprioception (or the sense of position in space)... 阅读全帖 |
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发帖数: 12988 | 50 04. Bound Angle Pose: Baddha Konasana
Baddha Konasana (BAH-dah cone-AHS-anna)
baddha = bound
kona = angle
Benefits
Benefits:
- Stretches and expands your inner thigh, groin and knee muscles.
- Stretches your lower back and upper gluteal muscles, when you are in
the forward bend variation.
- Massages your abdominal organs and improves digestive circulation.
- Helps reduces menstrual symptoms and discomfort.
- Can be therapeutic for those suffering from sciatica.
- Aids in ... 阅读全帖 |
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