a****a
发帖数: 32 | 1 way up in the apple tree
high off the ground
lwzhi saw two apples
big and round
he climbed the tree
and hold on tight
then he picked the apples and have a big bite
the big juicy apple went cruch cruch cruch
but the big bite made lwzhi's poor teeth go wiggle wiggle wiggle
the toothache attacked 'lwzhi' madly and made him crying
outch outch outch
he cried and cried and cried for help:
"plese fetch me the doctor quick qucik quick"
along came a 'sea turtle', slow slow slow
she took a rope and tie a |
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r*m
发帖数: 16380 | 4 cruching tiger, hidden dragon |
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b**********5
发帖数: 7881 | 5 GPS is your cruch. before i had smartphone for like a year? I could
remember the roads. Now with a fuckign smartphone, i need to turn on google
map to drive like 2, 3 miles outside my apt |
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f*******n
发帖数: 5241 | 6 Plank很练腹肌的。也许你身体不够成一条直线？找个镜子，或者让别人给你看看。要
不就是你呆的时间不够长。我一般三分钟后才比较有感觉。
我个人觉得sit-ups和crunches以及8min abs等都可以也应该练。大牛估计主要是针对
我做150个crunches和150个leg lifts说的。当然，cruches不一定是练腹肌最有效的方
法，但如果大家因此连8min abs都不做了，基本上就是泼洗澡水把孩子泼出去了的意
思了。练腹肌的方法很多，对初学者，8min abs还是不错的。不过，记得一定是腹肌收
缩，而不是用脖子去够。
还有一点就是，练腹肌并不等于减肚子。减肚子主要还是靠减肥。
s |
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c****1
发帖数: 5654 | 7
use ur body weights, pushup, cruches.. |
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l******u
发帖数: 3169 | 8 哈哈，也是啊！其实什么增肌减脂都是给自己一个说法，还是该咋的咋的吧 ：-）
没想到穿不穿鞋差这么多，我发现ARX举腿的多所以Hip Flexor比较累，Extreme Abs呢
就主要是cruches多所以Abs比较累。 |
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l******u
发帖数: 3169 | 9 其实我觉得吧，你也许加强一下有氧就好，做一些需要作用到腿，腰腹和手臂的body
weight training（俯卧撑，leg raise，cruches，air squat）也不错，女生没有必要
过于isolate某一块肌肉练
我想建议你KB swing和turkish get-up，但是这些需要动作准确，否则容易受伤。而且
我也是刚开始学。。。
据说8-min系列不错。我练过的beachbody的charlean extreme也不错，这个你要问
fitforfun了 ：-） |
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f**********1
发帖数: 52 | 10 Giants @ 49ers
-- both teams are fairly balanced and Giants has better O, and 49ers has
field advantage and slight better D. But Giants play better on the road, so
negates the home field advantage for 49ers.
-- key is in QB play in cruch time, Eli has clear edge here. Now that
Giants passed Packers, they are on a destiny to repeat 07-08's run, plus in
experience..
Winner: Giants
Ravens @ Patroits
-- Ravers are very inconsistent on the road, that's the biggest unknown
factor, key is to shut dow... 阅读全帖 |
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i*********y
发帖数: 359 | 11 坐下来的时候，如果背脊欧下来的话，能看得出3圈肉，如果做直了，就看不出。太恶
心了，这个该怎么减好？每天100个cruches 有用吗？ 还有什么辅助能帮助一下? 如果
肚子上的肥肉变成肌肉的话，就不会有3圈肉了吧？
我看见白妹妹连坐直了也有3圈，我就非常担心，以后也会这样就惨了！！ |
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b*****l
发帖数: 8603 | 12 Day54 3-25
Nothing
Day55 3-26
Nothing
Day56 3-27
Nothing
Day57 3-28
Swimming 1500m
Day58 3-29
Insanity ab 20mins(not finished)
Day59 3-30
Outdoor Walking 1hr.
Day60 3-31
Swimming 2000m
Torso rotation 40lbx50x2
Ab cruch 40lbx50
Tricep press 40lb x 50
Leg press 40lb x 50 |
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b*****l
发帖数: 8603 | 13 Day71 4-11
Leg press 30x100
Triceps 30x50
Lower back 30x50
Day72 4-12
Nothing
Day73 4-13
Swimming 1500m
Triceps 30x50
Leg press 30x50
Ab cruch 30x50
Day74 4-14
Swimming 2000m
Indoor rower 2000m
Hip adduction 40x50
Hip abduction 40x50
Torso rotation 30x50x2
Squat 20lbx50
Leg press 40lbx100
Lower back 30x100
Triceps 20x100
Day75 4-15
昨天hip adduction/abduction 做太过劲儿了，今天走不动路了，腿疼不行。歇了。 |
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b*****l
发帖数: 8603 | 14 Day54 3-25
Nothing
Day55 3-26
Nothing
Day56 3-27
Nothing
Day57 3-28
Swimming 1500m
Day58 3-29
Insanity ab 20mins(not finished)
Day59 3-30
Outdoor Walking 1hr.
Day60 3-31
Swimming 2000m
Torso rotation 40lbx50x2
Ab cruch 40lbx50
Tricep press 40lb x 50
Leg press 40lb x 50 |
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b*****l
发帖数: 8603 | 15 Day71 4-11
Leg press 30x100
Triceps 30x50
Lower back 30x50
Day72 4-12
Nothing
Day73 4-13
Swimming 1500m
Triceps 30x50
Leg press 30x50
Ab cruch 30x50
Day74 4-14
Swimming 2000m
Indoor rower 2000m
Hip adduction 40x50
Hip abduction 40x50
Torso rotation 30x50x2
Squat 20lbx50
Leg press 40lbx100
Lower back 30x100
Triceps 20x100
Day75 4-15
昨天hip adduction/abduction 做太过劲儿了，今天走不动路了，腿疼不行。歇了。 |
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w****1
发帖数: 4931 | 16 nothing unusual, just sit-ups, crunches, reverse cruches, push-ups, plank. |
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v*****r
发帖数: 2325 | 17 前天 DB MILITARY PRESS LEFT HAND ４０LBS 都困难
当把DB从高处降低时， 我觉得LEFT SHOULDER 里面的关节好象有什么被卡住一样
昨天试一些MOBILITY EXERCISE， 用了一点PAVEL T 说的PRETENSION， TIGHT LEFT
EBLOW， grip harder CRUCH DB HANDLE， ４５ LBS M PRESS UP COMFORTABLE， THEN
５０LBS UP １ REP with max effort.
当降低的时候， 象CHIN UP 拉的感觉， LEFT SHOULDER MOVE A LOT SMOOTHER。。。
我的左肩现在成了我 BP， MP（MILITRARY）进步的后腿。。。
read Gray Cook's interview today, 发现我的一些体会他都提到了, such as their
attention to detail, their attention to mobility. and to have sound deep
squat move before |
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J*******1
发帖数: 1215 | 18 谢谢大家鼓励. 还差远着呢. 其实一直睡很早,前天9:30就睡了,但昨晚孩子睡后,练习
了CORE CRUCHES就再睡不着了,倍精神.所以才补作业. 是的,以后要规律作息. |
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j****e
发帖数: 1782 | 19 在健身球上做应该好点吧？
Cruch本来对下腹肌也没太大用
的。
back
Crunches |
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