E******n
发帖数: 6647 | 1 我这边女生做torso rotation和hip abduction的很多。所以我只做这2个 |
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q***6
发帖数: 264 | 2 运动阿，一般warm up以后10分钟左右的力量，现在有意识地用hip abduction,对大腿
内侧那边是否有效果仍有待观察。然后1小时椭圆机，因为膝盖不好不能用跑步机，是
旱鸭子，也不会游泳。 |
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b****i
发帖数: 11322 | 3 你这个重量力量食量实在太打击我了你知道吗555！！！之前以为你是男的我道歉~~~
有专门练glutes的机器，还有leg abduction（有可能记错，就是用力张开腿那个动作
）都能把臀练大一些，10个rep左右fail的水平。
squats的姿势很重要，pg有没有坐到位对这个部位的增强有关键作用。还有smith
machine和fixed leg press都有效，就是一定要蹲到位。 |
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b****i
发帖数: 11322 | 4 hip abduction will add 横里 meat |
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b****i
发帖数: 11322 | 5 IC~ try abduction, it'll add some, not a lot of meat to your hips. |
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l******l
发帖数: 2679 | 7 一般健身房里都有坐着的夹腿，张腿器械（adduction & abduction machine)。
女士用的较多。
这两个动作是练大腿内侧外侧肌肉的，跟肚脐什么的没有什么关系。
另外，局部减尺寸是做不到的。练某个部位是加强这个部位的肌肉，而不是减这个部位
的脂肪。
如果全身的脂肪没有减少的话，专练某个部位，反而会使这个部位变大，岂不更悲剧？ |
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b****i
发帖数: 11322 | 8 来自主题: loseweight版 - 器械求建议 work on tricep and hip adduction/abduction....... |
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l****q
发帖数: 177 | 10 不对，臀部练宽是side lunge和treadmill上side step
hip abduction不能多做，也不能用大重量，如果你想要倒心型完美臀部的话，因为会
让臀部变方
臀部练圆，就是所谓rounder & fuller，是weighted squat, leg press，weighted
butt bridge, deadlift等练臀大肌的运动，加上高蛋白饮食（1g per your body
weight in pounds），经过长期锻炼出来的，和基因没有关系
和基因有关系的，是骨盆大小 |
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l****q
发帖数: 177 | 11 臀中肌相关运动，主要是hip abduction, 侧踢等等
做也是有好处的，可以tone肌肉，看起来更紧实，但不要把肌肉变大
另外，我说的倒心型，是从背面看的。如果你要的是臀部的提升，想要黑mm那种平台pg
，一般hill sprint是最好的，找一个50-100m的上坡或者楼梯，越陡越好，以尽快速度
跑，重复4-6次，一个礼拜一次。臀大肌是人身上最大的肌肉，它的长成需要时间，给
它刺激，给它时间，让它变大 |
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E*H
发帖数: 137 | 12 2012.08.21 -- quadriceps, supine hamstring, ITB lateral thigh, bent/straight
knee calf, piriformis, prone quadriceps, hip flexor, standing hamstring,
corss over stretch 各侧 30 s x 3 rep；clams hip abduction 10 rep x 2 set
今天过生日啦 :) |
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l******y
发帖数: 210 | 13 ==============================================
2012 08 13 bodyworks 45mins
2012 08 16 running 6 miles + stair master 10 mins
2012 08 17 spin 1 hour
weights: 大腿内外侧，上背，ABS,胸
2012 08 18 bodyworks 1h + 20min stairs
2012 08 20 1h kickboxing + 1h bodyworks
2012 08 21 running 6miles
weights: seated cable row 67.5lb 10reps*4sets
lat pulldown machine 67.5lb 10reps*4sets
seated row 45lb 10reps*4sets
hip abduction 75-90lb 10reps*4sets
hip adduction 65-75lb 10reps*4sets
pilates 50mins
2012 08 22 1h bodywo... 阅读全帖 |
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l******y
发帖数: 210 | 14 08 21
running 6miles
seated cable row 67.5lb 10reps*4sets
lat pulldown machine 67.5lb 10reps*4sets
seated row 45lb 10reps*4sets
hip abduction 75-90lb 10reps*4sets
hip adduction 65-75lb 10reps*4sets
pilates 50mins |
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b****i
发帖数: 11322 | 15 我大腿上QUADS,GLUTES和HAMSTRING都比较强,ADDUCTION(就是GROIN)和ABDUCTION都比
较弱,上了大重量,其他地方连酸都不酸,左侧的ADDUCTION被我蹲坏了.....木桶原理...
..... |
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b****i
发帖数: 11322 | 16 leg abduction／adduction。。。话说复合动作确实好，就是门外汉搞这个容易受伤哈 |
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b*****l
发帖数: 8603 | 17 Day61 4-1
Nothing,too busy to do anything
Day62 4-2
MC rest
Day63 4-3
Bicycling 5miles
Ab-x 30
Total ab 40lb x50
Triceps extension 20lb x 30 x2
Tricep press 40lb x 50
Torso rotation 40lb x 50 x2
Hip abduction 20lb x50
Leg press 40lb x 50
Day64 4-4
Nothing
Day65 4-5
Nothing |
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b*****l
发帖数: 8603 | 18 Day68 4-8
blue mood , did nothing
Day69 4-9
Swimming 2000m,68mins
Day70 4-10
Bicycling 10miles for 30mins HR 151
Shoulder 20lbx20
Leg press 60lbx60
Shoulder press2 20lbx20
Leg extension 30lbx50
Lower back 50lbx50
Triceps press 40lb x50
Lat pulldown 25lb x50
Hip abduction 40lbx100
Torso rotation 40lb x50 x2 |
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b*****l
发帖数: 8603 | 19 Day80 4-20
美式新兵训练 45分钟
玉珠铉瑜伽 45分钟
游泳 1000米
Sets~
Leg press 40x100
Hip adduction 40x40
Hip abduction 40x60
Weight 10x20
Lat 20x20
Triceps 40x50
Torso rotation 40x50x2
Back extension 40x100
Triceps press 40x50 |
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b*****l
发帖数: 8603 | 20 Day82 4-22
Nothing
Day83 4-23
本来我今天溜号出去打算跑步的，但阳光明媚春风拂面，路边的花儿又实在是招惹人意
乱心迷，不停的用手机咔嚓咔嚓。春天，终于来到了。。。。跑了半圈就回来了。。。
晚饭后先去park散步，姐姐忽然问，妈妈为什么你的泳衣都是two pieces，为什么你从
来不穿one piece呢？怔了一下，不知道该怎么回答姐姐。于是，解释说，因为one
piece会用掉更多的布料，妈妈为了节约布料保护环境所以就穿two pieces啦。噢！姐
弟俩立马觉得妈妈好伟大！
今天修改了loads/reps，而且因为弄清了蛋白粉的问题，于是2 cups slim milk+1
scoop whey powder装水瓶里带到GYM，在WT结束后立即喝，然后才去游泳，感觉非常好。
今天的锻炼记录：
Bicycling 2miles
Swimming 500m
Sets~~
Hip adduction 60x10,70x10
Hip abduction 60x10,70x10
Torso rotation 60x10x2
Ab crunch 40x10
Tri... 阅读全帖 |
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b*****l
发帖数: 8603 | 21 Day91 5-1
Sick nothing
Day92 5-2
Sick+mc nothing
Day93 5-3
Mc nothing
Day94 5-4
玉珠铉瑜伽 45分钟
逛街1小时
Day95 5-5
Swimming 60laps=3000m 用了1小时45分钟。然后又在水上漂了2圈，总共水里1小时50
分钟。觉得自己很了不起。不光是游泳，还做了如下：
Indoor rower 2000m
Biking 3miles
Sets:
Hip abduction 75x5x2, 85x5x2,115x5x2
Hip adduction 75x5x2,85x5x2,115x5x2
Torso rotation 50x5x2,60x5x2
Total ab 50x5x2,60x5x2
Triceps press 60x5x2,70x5x2,80x5x2
Pulldown 20x10,27.5x10
Lower back 50x10,60x10
Squats 30x10,40x10,50x10
Leg extention 50x10,60x10
Leg curl 50x10,60x1... 阅读全帖 |
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b*****l
发帖数: 8603 | 22 day 098~~day110
Day98 5-8
Nothing
Day99 5-9
Nothing
Day100 5-10
Bicycling 2miles
Weight 10lbx10x3
Deadlift 10x3
Day101 5-11
Nothing
Day102 5-12
Swimming just for 20mins
Day103 5-13
Driving 10hrs
Day104 5-14
Nothing
Day105 5-15
Swimming 1000m
Day106 5-16
Nothing
Day107 5-17
Nothing
Day108 5-18
Swimming 1500
Glute 50x10x3
Triceps 60x10x3
Biceps 20x10x3
Deadlift 20x10x3
Day109 5-19
Swimming for 2000m
Glute 50x10x3
Woodchop 20x10x3
Deadlift 20x10x3
Squat 10x3
Triceps press 60x10
Lowback extension 50... 阅读全帖 |
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b*****l
发帖数: 8603 | 23 day111~day115
Day111 5-21
Nothing
Day112 5-22
胸骨炎 no workout
Day113 5-23
Swimming for 30mins, 15laps=15x50=750m
Glute 50x10x3
Leg press 80x10x3
Triceps press 50x10x3
Day114 5-24
Nothing 5
Day115 5-25
Swimming 2000m
Bicycling 2miles
Triceps press 50x10 60x10 70x10
Hip adduction 85x10 100x10 115x10
Hip abduction 85x10 100x10 115x10
Total ab 50x10 60x10
Glute 30x10x2 40x10x2 50x10x2
Leg press 60x10 80x10 |
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b*****l
发帖数: 8603 | 24 Day61 4-1
Nothing,too busy to do anything
Day62 4-2
MC rest
Day63 4-3
Bicycling 5miles
Ab-x 30
Total ab 40lb x50
Triceps extension 20lb x 30 x2
Tricep press 40lb x 50
Torso rotation 40lb x 50 x2
Hip abduction 20lb x50
Leg press 40lb x 50
Day64 4-4
Nothing
Day65 4-5
Nothing |
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b*****l
发帖数: 8603 | 25 Day68 4-8
blue mood , did nothing
Day69 4-9
Swimming 2000m,68mins
Day70 4-10
Bicycling 10miles for 30mins HR 151
Shoulder 20lbx20
Leg press 60lbx60
Shoulder press2 20lbx20
Leg extension 30lbx50
Lower back 50lbx50
Triceps press 40lb x50
Lat pulldown 25lb x50
Hip abduction 40lbx100
Torso rotation 40lb x50 x2 |
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b*****l
发帖数: 8603 | 26 Day80 4-20
美式新兵训练 45分钟
玉珠铉瑜伽 45分钟
游泳 1000米
Sets~
Leg press 40x100
Hip adduction 40x40
Hip abduction 40x60
Weight 10x20
Lat 20x20
Triceps 40x50
Torso rotation 40x50x2
Back extension 40x100
Triceps press 40x50 |
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b*****l
发帖数: 8603 | 27 Day82 4-22
Nothing
Day83 4-23
本来我今天溜号出去打算跑步的，但阳光明媚春风拂面，路边的花儿又实在是招惹人意
乱心迷，不停的用手机咔嚓咔嚓。春天，终于来到了。。。。跑了半圈就回来了。。。
晚饭后先去park散步，姐姐忽然问，妈妈为什么你的泳衣都是two pieces，为什么你从
来不穿one piece呢？怔了一下，不知道该怎么回答姐姐。于是，解释说，因为one
piece会用掉更多的布料，妈妈为了节约布料保护环境所以就穿two pieces啦。噢！姐
弟俩立马觉得妈妈好伟大！
今天修改了loads/reps，而且因为弄清了蛋白粉的问题，于是2 cups slim milk+1
scoop whey powder装水瓶里带到GYM，在WT结束后立即喝，然后才去游泳，感觉非常好。
今天的锻炼记录：
Bicycling 2miles
Swimming 500m
Sets~~
Hip adduction 60x10,70x10
Hip abduction 60x10,70x10
Torso rotation 60x10x2
Ab crunch 40x10
Tri... 阅读全帖 |
|
b*****l
发帖数: 8603 | 28 Day91 5-1
Sick nothing
Day92 5-2
Sick+mc nothing
Day93 5-3
Mc nothing
Day94 5-4
玉珠铉瑜伽 45分钟
逛街1小时
Day95 5-5
Swimming 60laps=3000m 用了1小时45分钟。然后又在水上漂了2圈，总共水里1小时50
分钟。觉得自己很了不起。不光是游泳，还做了如下：
Indoor rower 2000m
Biking 3miles
Sets:
Hip abduction 75x5x2, 85x5x2,115x5x2
Hip adduction 75x5x2,85x5x2,115x5x2
Torso rotation 50x5x2,60x5x2
Total ab 50x5x2,60x5x2
Triceps press 60x5x2,70x5x2,80x5x2
Pulldown 20x10,27.5x10
Lower back 50x10,60x10
Squats 30x10,40x10,50x10
Leg extention 50x10,60x10
Leg curl 50x10,60x1... 阅读全帖 |
|
b*****l
发帖数: 8603 | 29 day 098~~day110
Day98 5-8
Nothing
Day99 5-9
Nothing
Day100 5-10
Bicycling 2miles
Weight 10lbx10x3
Deadlift 10x3
Day101 5-11
Nothing
Day102 5-12
Swimming just for 20mins
Day103 5-13
Driving 10hrs
Day104 5-14
Nothing
Day105 5-15
Swimming 1000m
Day106 5-16
Nothing
Day107 5-17
Nothing
Day108 5-18
Swimming 1500
Glute 50x10x3
Triceps 60x10x3
Biceps 20x10x3
Deadlift 20x10x3
Day109 5-19
Swimming for 2000m
Glute 50x10x3
Woodchop 20x10x3
Deadlift 20x10x3
Squat 10x3
Triceps press 60x10
Lowback extension 50... 阅读全帖 |
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b*****l
发帖数: 8603 | 30 day111~day115
Day111 5-21
Nothing
Day112 5-22
胸骨炎 no workout
Day113 5-23
Swimming for 30mins, 15laps=15x50=750m
Glute 50x10x3
Leg press 80x10x3
Triceps press 50x10x3
Day114 5-24
Nothing 5
Day115 5-25
Swimming 2000m
Bicycling 2miles
Triceps press 50x10 60x10 70x10
Hip adduction 85x10 100x10 115x10
Hip abduction 85x10 100x10 115x10
Total ab 50x10 60x10
Glute 30x10x2 40x10x2 50x10x2
Leg press 60x10 80x10 |
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b*****l
发帖数: 8603 | 31 11/26 D7 123.6
体重升太快了，不知道怎么回事。严重怀疑我家秤坏了，可换了好几个地方结果非常
consistent，搞不清是不是饮食过量的后遗效应，还是因为蛋白吃多的缘故肥肉跟鸡肉
一起生长了。
morning:
2% milk + clif bar (10g protein) + black sesame cereal
noon:
free veg pizza + two cookies
night:
taro + pork ribs + leftover birthday cake + mixed nuts + apple
ON 100% whey protein 1 scoop during workout
total intake:1373 cals, protein: 85g
workout:
swimming for 30mins, 1000m
weight lifting for 30mins:
linear leg press:90lb x5x5
high bar 20lb x5x3
back extension: 80lbx10x3
glute:50/60... 阅读全帖 |
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b*****l
发帖数: 8603 | 32 我又被你电到了，哈哈！我喜欢这样的翘屁屁，我这两天hip adduction/abduction
40x60，现在感觉hip好像一下子打开了似的，我可以啃着墙蹲下去了 ：）
还有，搭车问下，引体向上需要技巧么？怎么我一个也做不上去？ |
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W***i
发帖数: 9134 | 33 年初膝盖问题很严重， 上下楼梯都成问题， 休息三个月没好，去看医生，这个问题叫
Runner's Knee，医生推荐到PT，PT教了我几个简单的动作锻炼腿部肌肉， 一个多星期
上下楼梯都没问题了， 1个月之后球场上飞奔。医生说膝盖问题都可以通过锻炼肌肉来
解决。
锻炼腿部支撑力：
1）Side Lying Hip Abduction 腿侧面肌肉
2）glute bridge march 锻炼hip
缓解腿侧面肌肉紧张：
1） Supine Piriformis Stretch
2） Iliotibial rolling
每项10个一组 一天3组， Stretch那个是每组30秒
youtube可以搜到很多相关视频，就不在这里贴了 |
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d******0
发帖数: 22800 | 34 我更惨 被要求练腿侧面肌肉 hip abduction 整体学螃蟹横着走 感觉屁股都练大了！ |
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r*******1
发帖数: 2026 | 35 马上去。练腿侧面肌肉 hip abduction +学螃蟹横着走
我的人生目标就是"一颗大腚" (嗯,还是2颗?) |
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j***4
发帖数: 3119 | 36 You knew it was coming. You knew the very instant Michigan State head coach
Mark Dantonio uttered the words "tragic hero" regarding former Ohio State
Cheater-In-Chief Jim Tressel that somebody was going to answer. Somebody did
, and Dantonio went 10 shades of scarlet.
"He's done a lot of good for college football," Dantonio told the assembled
media on Thursday, at the Big Ten football meetings in Chicago. "Every
person he's come in contact with as a player and a coach, he's made a
positive impac... 阅读全帖 |
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g**y
发帖数: 1106 | 37 kao..怎么一转眼就09年都过了一半呢。
anyways..
new PR on 3 miles,
treadmill run,
24'40"
xixi,比上周四的时候advance了50秒（上周四也是PR)。
高兴-ing...
workout:
warm up
5 min. stretch
Leg press 190lbX10X3
hip abduction 60lbX10X6 - I am very weak with this one. :(
tri-cep extension 40lbX10X2
treadmill run 3 miles, 24'40" yes!
then stretch 10 min.
lat pulldown, 100lbX10X2
crunch 30X3
oh..划船机-英文怎么说啊-first time use, 5 min. fun!
that's about it..
哦，大婶我跑完以后本来挺高兴的。最后1迈实在不好跑，我觉得今天我力量练习是不
是做过了，有点力气跟不上。跑到2迈的时候，16分半，心里盘算着按8.5pace，也进25
了。这个s |
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r****y
发帖数: 3412 | 38 当然狠容易啊...我以前abduction什么的才6,70磅..现在125..我估计到200可能就不会
itbs了 |
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g*2
发帖数: 658 | 39 如果有这些问题，应该要重视。
The following findings may be noted during the examination:
Hip flexion, rotation, or abduction weakness is present with many lower
extremity injuries, particularly those affecting the hip or knee.
Increased lumbar lordosis suggests weak anterior core muscles, a common
condition in runners with hip weakness.
Vastus medialis atrophy or asymmetry can occur with patellofemoral pain
syndrome (PFPS), or in athletes who have had knee surgery.
Tenderness along the medial ... 阅读全帖 |
|
b*******t
发帖数: 33714 | 40 几个被布置要做的stretch:
clams, quadriceps, supine hamstring, ITB lateral thigh, bent/straight knee
calf, piriformis
其它stretch:
prone quadriceps, hip flexor, standing hamstring, corss over, hip abduction |
|
g*2
发帖数: 658 | 41 不同的原因，治疗不同。 今天跑我也有一丝膝盖痛，赶紧停下来，走走就好了。 还是
休息为主。
KNEE PAIN TREATMENT — Physical therapy is essential to the treatment,
rehabilitation, and prevention of many of the conditions that affect the
knee joint and its surrounding supporting structures. Physical therapy for
knee pain often includes ice, elevation, and muscle-toning exercises.
Activity limitations — To speed recovery and protect against future knee
damage, activities that cause pain should be avoided temporarily.
The following positions and... 阅读全帖 |
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p*********l
发帖数: 26270 | 42 右外侧的屁股疼 -- you need to strengthen your hip abductor
search "hip abduction exercise" on youtube
here is an example:第2个exercise也可以用橡皮筋做，不一定非要ankle weight
and don't forget to stretch your hip abductor after run.
search "hip abductor stretch" on youtube
here is an example:foam roller用得没感觉的，可以用medicine ball甚至网球，按
摩效果更好，球越小越硬，就按得越疼 |
|
b***m
发帖数: 2112 | 43 From internet:
How to Recover from Plantar Fasciitis
February 23, 2011 by Bryon Powell · 85 Comments
252
I’ve dealt with plantar fasciitis and I get asked pretty frequently what I
did for it. Below is my own personal recovery regimen. It’s not medical
advice and shouldn’t be taken as such. If you have symptoms (mainly, a
painful or burning sensation in the heel, particularly in the first steps
upon waking or standing), begin an active, not passive recovery process as
soon as possible. I shut dow... 阅读全帖 |
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n*****n
发帖数: 1361 | 44 那是abducter的问题。。。哪里有这样抽筋的啊。。。 |
|
d**y
发帖数: 18174 | 45 忘了说大腿内侧肌群的练习。这对提高夹水的效率很重要。健身房里有hip abduction
machine，可以练大腿内侧。也可以用大腿夹有弹力的球，或者内有弹簧的bar。整条腿
的内侧（包括小腿），可以用resistance tubing，绑在左右腿腕子上，左右腿交叉，
扶墙，一条腿站立，另外一条腿斜向举起。 |
|
l**y
发帖数: 2103 | 46 总结一下：
1，大腿正面肌群：蛙跳
2，大腿背面肌群：小腿绑沙袋高频跑
3，大腿内侧肌群：健身房太远，不方便。我就用resistance tubing 好了，不过具体
的姿势没看懂，不明白左右腿交叉是什么意思？
abduction |
|
i*********5
发帖数: 19210 | 47 英语太差！以前只知道abduct的意思跟kidnap一样是绑架，看了这篇文章才知道它还有
另外一个意思：
Verb
1. Take (someone) away illegally by force or deception; kidnap.
2. (of a muscle) Move (a limb or part) away from the midline of the body or
from another part.
而adduct则是它的反义词：
Verb
(of a muscle) Move (a limb or other part of the body) toward the midline of
the body or toward another part. |
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d**y
发帖数: 18174 | 48 小孩好胜是好事。总想保持一步领先，更可能到步步领先。家长密切关注，注意不要走
极端即可。美国的年龄组成绩很有道理，B到BB大概对应50th percentile，只要高于这
条线，不偏科，由他去。
“发力太早”不是问题。有点小伤有点小失误是难免的，是小孩成长必需的。
个子稍矮又爱争胜的小孩一般容易采用相对高频的方式。这是克服四肢短手脚小的有效
手段，但不是唯一手段，在青春期发育前更是如此。对小个子，全身所有关节和肌肉柔
韧性都不要少于队友，同时应该重点加强shoulder & hips。
你可以看一下这两个部位的练习，比如：shoulder flexion and extension stretch,
shoulder girdle abduction and adduction stretch, hip internal and external
rotator stretch, hip abductor and adductor stretch, hip extensor and flexor
stretch。如果游泳队做的不够，可以辅助其他低强度的运动，比如体操。这几个练习
对体... 阅读全帖 |
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s*******t
发帖数: 2896 | 49 我有幸也肘了，好在不严重。无意中一摸肘子外侧有点疼，一wiki位置一点不差。
目前仅限于关节上两块骨的尖尖，一按就疼，不按不疼。我怀疑是跟最近abduction（
就是东方式刷球动作）比较多有关。经验是，develop新动作的时候，每天要检查肘子
，就是按一按关节外侧的骨头尖。 |
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E***s
发帖数: 855 | 50 有谁象我准备入Resident Evil 4 & Veronica HD。
可以再搞个3个月psn plus，$18。。。
http://blog.us.playstation.com/2011/09/05/playstation-plus-sept
PlayStation Plus content list for September 2011
(Please keep in mind these are expected release dates. Some content outlined
may be subject to change)
Free PSN Games and DLC: Plants vs. Zombies – 9/6
Astro Tripper – 9/6
Altered Beast – 9/6
Free Minis: Bashi Blocks – 9/6
Jellypops – 9/13
Street Smarts – 9/27
Free PS one Classics: Jet Moto – 9/6
Resident Evil D... 阅读全帖 |
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