|
a********r
发帖数: 225 | 2 嗯，问题就在我们这个gym很小，而且早上去整个gym就我一个人。有一个bench press
的machine，但总感觉不到位，不知道是不是我动作问题。
俯卧撑前段时间做了感觉挺好，现在就是两三种动作换着做（俯卧撑，dumbell，cable
pull），同一个动作做一周以上就明显感觉对胸肌刺激减少了。 |
|
a********r
发帖数: 225 | 3 dumbell一边25lb吧，没有试过更重的，不知道是不是心里作用觉得做不了。下次去gym
试一试加重量。谢谢啦 |
|
t*********r
发帖数: 2431 | 4 各种bench press，dumbell press，cable多做做 |
|
t*********r
发帖数: 2431 | 5 Cable就是活动角度比较多样化，幅度也比较大。Dumbell应该可以代替吧，不专业观点
请谨慎采纳 |
|
t*********r
发帖数: 2431 | 6 各种bench press，dumbell press，cable多做做 |
|
t*********r
发帖数: 2431 | 7 Cable就是活动角度比较多样化，幅度也比较大。Dumbell应该可以代替吧，不专业观点
请谨慎采纳 |
|
s*********0
发帖数: 915 | 8 仔细看了那个人的BLOG 有个问题啊
1： 第一阶段说的很好 直接就是BENCH PRESS WITH DUMBELL 增加肌肉刺激
2： 但是第二阶段为啥是 LEG PRESS？
如何突破自己的平台问题呢？ 怎么才可以重量上去呢？ |
|
t***w
发帖数: 165 | 9 when you gain strength, 用力动作will not变形, because it doesn't feel like
extra effort is needed.
I gained about 15-20yds off my driver simply through weight training at home
, no need to hit the range !!!
My arm strength is still very weak compared to many players, when I first
started weight training I can't do hammer curl with 20 lbs dumbell... now I
am considering moving on to 35 lbs. |
|
a******v
发帖数: 343 | 10 身高: 160 cm
体重：112 lb
目标：1.5个月减到105lb
活动：跑步、椭圆机，力量、健美操
饮食：争取健康均衡，low carb，low fat，多蛋白蔬菜水果，减少portion，杜绝甜食
运动目标：每个星期至少5次有氧，每次至少1小时，
每个星期至少两次力量，dumbell从8lb升级到10lb
每天做abs
我的体重已经维持才112 lb左右1年半多了，运动量越来越大，食量也越来越大
这次准备好好控制一下饮食，争取再减个5 lb。准备每天贴食谱
08/13/09
morning
1 multigrain bagel + 1 tbs almond butter + 1/2 cup milk = 320 cal
lunch
soup （4 块猪脚， some 薏米， some 海带， some 白菜） =400cal
dinner
dinner box （beef broccoli， tofu cabbage） = 500cal
total 1220 cal
exercise ： 健美操30min， 椭圆机30min
we |
|
S********t
发帖数: 243 | 11 Try boating, 还有dumbell的一些动作. |
|
c**********n
发帖数: 516 | 12 yoga and dumbell in your room |
|
s*******k
发帖数: 3071 | 13 squat，每只手抓一个30磅的dumbell，快速的上下摆。。。身材很好，屁股翘，细腰，
手臂也很细，很有线条，原来我不能象她那么甩30磅的原因是手臂不够瘦，肌肉不够多
，肥肉太多。。。我当时是深深的仰慕了一把，然后摞到一个小角落慢慢的继续我的15
磅。 |
|
w******y
发帖数: 191 | 14 9/14/2010
Tuesday
breakfast 7:30am: 青菜炒腐竹, 芥兰木耳粉丝炒肉末, 100ml 果汁
snack: 4小袋青豆， 1把nuts
lunch 13:00pm: 清炒南瓜，萝卜炖牛腩, 8块苏打饼干
snack: 5小袋青豆, 1颗咖啡糖
dinner 9:00pm: 2个小卤鸡腿，1个卤蛋， 半碗芥兰木耳粉丝炒肉末， 1碗玉米粥
exercise: 12:00-12:30pm, 30mins 椭圆机， 3x15 7lbs dumbell
不能再吃零食了！都怪自己上次馋，买了4大包青豆，每包20多个小包装的， 放在办
公室里， 干活一干不下去就吃，唉，真得不能再吃了。。。。
说个不算题外话的事，那天听一个朋友说他去办事被人怠慢的事情，他提到那个女
的时，说她"that fat woman", 当时我心里一惊，一则温文尔雅的他也有被触怒不顾风
度的时候，二则用fat来描述一个女的，这个词包含了多少鄙视和厌恶，于是自己更下
定决心，这个肥还非减不可了。
其是零食, 总觉得怕克扣得太厉害会反弹,每次想着什么都少吃一 |
|
A***a
发帖数: 3603 | 15 来自主题: loseweight版 - 悲催的发现 肉吃的少的人，只好靠粉了。
我每次练的时候都不行了。其实我知道我这几个月练的bodyPump课重量小，reps多。偏
重于muscle endurance,而不是muscle strength.：（ 所以长肌肉效果不快（还是有的
，比如可以摸到tricep鼓出来，以前从来没有过）。当时burn的厉害。但事后就没什么
了。除非老师突然换routine，第2，3天会有感觉。
有个trainer就是挺能push的。可惜我舍不得。我减肥头1天，去gym用免费的trainer
session.她让我用8磅dumbells做肩膀开合再上举的动作，我酸死了。但是还是忍着过
来了。 |
|
l***a
发帖数: 149 | 16 没有水，但是瓶子是石头做的。。。
等我力气大些，再upgrade到dumbells |
|
l***a
发帖数: 149 | 17 没有水，但是瓶子是石头做的。。。
等我力气大些，再upgrade到dumbells |
|
M*********s
发帖数: 1086 | 18 唉, J Crew 的2号铅笔裙, 大家都知道它家号很大的. 但我不久前, 150磅时, 买的还
是它家6号的铅笔裙. 所以对我来说, 进步不小啦.
孩子给照得不清楚,但好象走动的姿势显瘦些, 就还是得瑟这张, 自我鼓励一下.
另外, 新买了毛衣, 也得瑟一下.
还有, 问个问题: 我跟这里的风,买的DUMBELL到了. 我听紫苏说练肌肉前要先刮油, 那
我是
等我继续减到目标的120-125LB再练, 还是现在就练起来? |
|
M*********s
发帖数: 1086 | 19 唉, J Crew 的2号铅笔裙, 大家都知道它家号很大的. 但我不久前, 150磅时, 买的还
是它家6号的铅笔裙. 所以对我来说, 进步不小啦.
孩子给照得不清楚,但好象走动的姿势显瘦些, 就还是得瑟这张, 自我鼓励一下.
另外, 新买了毛衣, 也得瑟一下.
还有, 问个问题: 我跟这里的风,买的DUMBELL到了. 我听紫苏说练肌肉前要先刮油, 那
我是
等我继续减到目标的120-125LB再练, 还是现在就练起来? |
|
p*********l
发帖数: 26270 | 20 在家做p90x吧，置顶资源共享有Link，需要yoga matt, dumbells, pullup bar |
|
A******x
发帖数: 811 | 21 Spider meadow and Pheleps Basin are very beautiful. We camped there in
attemp to summit Dumbell mountain several years back.
The route finding in that place is notourisly bad. Many could not summit
simply because of missing the route, including us. |
|
b***i
发帖数: 10018 | 22 http://www.scienceofrunning.com/2010/02/how-to-go-from-heel-strikingorthotics.html
How to go from heel striking/orthotics wearing to forefoot strike/ barefoot
running
Posted by Steve Magness
Should you train barefoot?
This concluding post on the barefoot vs. shoe debate will look at some of
the practical applications to all the research that we've discussed. In part
1, I questioned whether cushioning or pronation even mattered. In part 2, I
looked at the new study by Lieberman on barefoot runnin... 阅读全帖 |
|
R*****t
发帖数: 2115 | 23 I. 综合ATP和Blue/Green团队两位主教练的计划后，我自己实施的第6周训练计划
Monday: cross training at gym - elliptical for 1 hr
Tuesday: 由于受星期天下午到达的冷空气寒流影响，星期二傍晚气温只有30多度。以
担心受凉感冒为借口，偷懒没有参加集体速度训练，而是在家里的跑步机上跑了9
miles，平均速度7 miles/hr。
Wednesday: cross training at gym - elliptical for 1 hr
Thursday: 6:30 pm at The Cop Shop, 总共实跑8.22 miles，其中包括 6 miles at
MP。
Friday: Rest Day
Saturday： New Ulm （Hill Country)–6:30am –easy run, 总共实跑20 miles。
Sunday: Rest Day
II. 训练花絮
1. 改变了的星期二速度训练
除了速度训练前/后的... 阅读全帖 |
|
e*******e
发帖数: 9616 | 24 没必要做１k个。
做１００就差不多了，头上和脚上都分别夹个哑铃／dumbell啥的。
这个是力量训练，不是endurance训练，不能以绝对数量来衡量牛叉
另外，男的应该是象下面video里的红男那样做的(膝关节再伸直点就象我了，哈哈)，
再加哑铃啥的，或者搞个exercise
ball啥的增加难度和core strength.
http://www.youtube.com/watch?v=AceqNpzsSmI |
|
r*****i
发帖数: 70 | 25 1.去gym做 "tricept pulldown";
2.或者就用dumbbell：两手在
脑后握住dumbell使其轴垂直
地面，上下运动即可。 |
|
c****1
发帖数: 5654 | 26 all the guys or gals who play serious racket sports have the same
problem, not just tennis, from 10+ year table tennis, my right
forearm is a lot bigger and stronger.
i do not worry, if u do, try to build up your other arm by using
dumbell. |
|
t****i
发帖数: 4225 | 27 I use the 15 lbs dumbell to do squat, which certainly helps my lower back.
Need to do more leg strength exercises, and I don't think I have strong
hamstring, sigh... |
|
m*******r
发帖数: 4468 | 28 来自主题: Weightlifting版 - Chest BP my old fav, doing a lot Dumbell flys these days. |
|
i***l
发帖数: 4182 | 29 I do both dumbell and barbell
sit straight up |
|
v*****r
发帖数: 2325 | 30 after reading the posts. i feel that i have to get more rigid, be specific
with what i am doing with the time at gym.
i have long been loose/casual with my time at gym. now i plan to return even
surpass my peak performance 4 years ago
with muscle confusion and muscle failure in mind, besides adding weights
slowly, should try variation every other week (bench press with dumbell
press, pull up with chin up, etc. ) massage muscle afterword to evaluate the
soreness and listen to body reaction to wor |
|
v*****r
发帖数: 2325 | 31 after reading the posts. i feel that i have to get more rigid, be specific
with what i am doing with the time at gym.
i have long been loose/casual with my time at gym. now i plan to return even
surpass my peak performance 4 years ago
with muscle confusion and muscle failure in mind, besides adding weights
slowly, should try variation every other week (bench press with dumbell
press, pull up with chin up, etc. ) massage muscle afterword to evaluate the
soreness and listen to body reaction to wor |
|
v*****r
发帖数: 2325 | 32 went to gym today, but there was no free weight.
today's focus was aerobic training, measured strength of several exercise by
the way.
smith machine bench press, 175 3 reps, maybe can do one more, but didn't try for not to put too much stress on shoulder.
after smith machine, dumbell chest press on stability ball, 50 + 50, 5 reps
estimated i can handle free weight 160-165 now.
还是BP 长得快，看来在家里练one-arm push up 很有帮助
不过到２００左右该停了
胸上的肌肉太多影响 肩膀的range of motion.
pull-up & chin-up 长进不多, 这东西不太方便在家里练
好象有那种c |
|
b**k
发帖数: 11850 | 33 深蹲自从我换了pt就改成dumbell小重量(40 lbs)多次数了，就算我是负增长好了。。。 |
|
v*****r
发帖数: 2325 | 34 all weight in LBS, 1RM when not indicated with reps...
Bench press
===========
free weight flat bench 165lbs with spotter, finally press body weight!
variations: vertical 190, smith 175 x 4, dumbell on stability ball (
55 + 55) x 4, one arm push up x 1-2
Squat
========
185 x 5
standing long jump 2.3-2.5m
pull up 5RM
==========
bodyweight + 10
Deadlift
==========
245 (3 weeks ago)
power clean
==========
120
Overall Endurance:
event, my score, good score
one minute of push-ups,?, 50-60 a |
|
s*******n
发帖数: 730 | 35 amazon卖的比这个照片好，是铁片。不是塑料包沙子。
不过20lb一个的价钱一直差不多是这样吧。太轻了，没啥太大用处。
真正能用的组合哑铃都神贵无比。。。。
$30 |
|
b*****t
发帖数: 3396 | 36 一般都是1lb一块钱吧
这个比较便宜了
已经是0.75了哈 |
|
S*********g
发帖数: 2347 | 37 A few years ago, I found a set of barbell weights (200 lbs) in twin cities
which cost only $40. I still regret not buying them |
|
f*******n
发帖数: 5241 | 38 有时候在Craigslist上能找到好Deal。
cities |
|
s*******n
发帖数: 730 | 39 汗。。我刚买了300多磅olympic +barbell + bench + preacher+ tricep bar + rack
$50，搬家没地方放还考虑要不要卖掉呢，你说的我都舍不得了。
barbell set也不贵，你说的sports authority新的也才100多
cities |
|
|
|
|
|
s*******n
发帖数: 730 | 44 是二手的啊，都是铁，新旧没啥差别。
是7 ft的标准杆，我有suv，呵呵，可以自己搬回来
在local的sports authority买新的比网上便宜 |
|
S*********g
发帖数: 2347 | 45 我不是说二手的不好，而是说新的这么便宜的话太不可思议了。 |
|
v*****r
发帖数: 2325 | 46 are you indicating that the drop is fast?
pavel tsatouline recommends to let barbell free drop TO FLOOR going down. so
i kind of let it drop, but still pull it a little bit not to make too much
noise.
虽然我对自己讲不要太频繁的测PR, 今天去了GYM还是忍不住:
FIRST MEASURED my grip strength. grip 315 from bench press rack, okay. 335
still okay, 365 fingers start to lose control after 2-3 seconds... MAN,
BARBELL START TO CURVE, 太佩服那些版上能SQ OR DL EVEN BP 300+ 的牲口了...
SECONDLY finishED 70+70 dumbell BP 2 REPS, 离80 + 80 的目标不远了 |
|
v*****r
发帖数: 2325 | 47 难怪有人围观您.
单手玩OLYMPIC STANDAR 杠铃就是牛!
那天我在一个诺大的GYM里玩BARBELL SIDE PRESS, AND DUMBELL BENT PRESS.
虽然用的重量不大， 但是也只有我一个这摸玩啊。。。
下一次注意一下有没有人看。。。
可能是我玩的重量还不够， 单手 １３５ LBS BARBELL ， 那些观众不过来围观， 我
SNATCH 她们过来
无法靠超级火辣的身材， 靠EXOTIC MOVE 也是一条路啊. |
|
v*****r
发帖数: 2325 | 48 自从 LEARNED ABOUT PAVEL 的GREAVE THE GROOVE
和经常一点一点的了解 STRENGTH TRAINING。。。
我现在觉得其实力量训练可以很灵活
昨天SWING 水桶( 34 lbs swing 360 degree)， GOOGLE 了一下， 其实有用水桶训的。。还有那大啤酒桶。。。 还
记得那少林寺电影， 2 个水桶平着拎。。。
海洋世界的SHAMU 可以轻松的从水利跳起来， 离水面几米高， 那时何等的力量啊!!!
SHAMU 没有BARBELL， DUMBELL， 只有用它的体重和水. 它并不特定每周练几个SESSION， 而是一天到晚时游时歇， 但是如果SUM UP所有PHYSICAL ACTIVITY， 其实每天可能好 1- 2 hour at least...
力量训练要覆盖３ 个PLANE，
http://en.wikipedia.org/wiki/Sagittal_plane
TRANVERSE PLANE 通常被忽视。。。但是FUNCTIONALLY， STRENGTH AT THIS PLANE IS
VERY USEFUL。。。 |
|
v*****r
发帖数: 2325 | 49 for guys who dare to DL big and have some strength foundation. DL 2BW is not
all that hard. after all DL is done by strongest joint of human body, you
run and jump, all related. so easy to stay the strength.
the experience to crack some relative big number in one exercise will help
to crack big number in another.
maybe i will keep this post going, since i have yet to reach EXRX
intermedieate level at other exercises.
next is to crack 90+90 or 100+100 in dumbell bench press.
current, stay at 75 |
|
