v*****r
发帖数: 2325 | 1 are these files downloadable from some site, since you posted some file
sharing links. i live in danville ca, let's if we could get together.
i have been working out since i came to USA 9 years ago, but my workout is
not very rigid except that i am very careful with a few workout which must
be done properly to avoid injury. From last year, my workout has been
changed to focus on golf.
here are some of routines i have been doing :
Core muscle and balance ( deadlift, handstand, torso rotation wit |
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s****e
发帖数: 1984 | 2 11/9, Crossfit 60 minutes
Warmup:
Dynamic Warmup
Skill:
Handstand Practice (still couldn't get up :(
Double Under Practice (up to 70 double under without stopping)
WOD:
Miracle Mile:
400m Run
25 KB Swings
200m Farmer’s Walk
200m Waiter’s Carry
25 Box Jumps
200m Sprint
200m Walking Lunges
25 Burpees
400m Med Ball Run |
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s****e
发帖数: 1984 | 4 恨死burpee了。结果前天又整出个burpee to handstand, 把肩膀给扭了。
连做五分钟burpee/high knee能放倒绝大部分人了吧。可能是我弱，我每次的circuit
里面只要有burpee，整个circuit最suffer的就是它了……而且我一........ |
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t****a
发帖数: 52 | 5 我肩膀一直有伤，最近又伤了手腕，handstand pushup可能无望了
circuit |
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c**********e
发帖数: 413 | 6 哈哈哈哈我还误打误撞选对了
倒立也很练Core哦！
来来来欢迎大家跟我一起倒立哇～
“They build core strength
Forget crunches—do handstands instead to build up your core strength.” |
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c**********e
发帖数: 413 | 7 哈哈哈哈我还误打误撞选对了
倒立也很练Core哦！
来来来欢迎大家跟我一起倒立哇～
“They build core strength
Forget crunches—do handstands instead to build up your core strength.” |
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v*****r
发帖数: 2325 | 8 a simple routine i use for strength training, not a long list, very simple
to remember
1)push (any of the push type moves: bench press, push up, military press,
handstand push)
2)pull
3)hip and knee dominant moves
4)rotate
cover both max strength and explosive strength:
use 3-5RM slow tense move, then do explosive version:
punch, jab for 1)push
swing for 2) pull
jump for 3)
rotation jump , sweeping kick, hook, cross, or golf swing/baseball swing for 4) |
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r**********n
发帖数: 352 | 9 3/20/2014 (Thursday, last class)
================================
We did a 400 choice warm-up first. I tried to make sure "右手入水时右臂向前
，不偏中”。 还有一点抱水初期向下向外， 然后向后。 这样做的时候我能感到划水
轻松了好多，手出水之前手自然地触到大腿外侧（不知道对不对）。
Then it was time for the 12 minute swim. I swam around 540 yards (When I
touched the wall, it was 10 seconds passed 12 minutes). Not bad since I
woke up with a headache, probably due to lack of sleep.
The last 25 minutes of class was "learning something new". One lady and I
chose flip turns.... 阅读全帖 |
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f*******n
发帖数: 5241 | 10 非常强大。
我比较没出息，整天就想要是能掉10磅能多做几个引体向上。：）然后那10磅还顽固地
怎么也不下去。
昨晚我让我88磅的女儿跪在我背上，我试了一下做俯卧撑和plank。：）俯卧撑勉强做
了一个，plank才半分钟。她一上去我差不多都不知道怎么喘气了。她也在试着做
clapping pushup和handstand pushup。她现在也能做两个引体了。 |
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v*****r
发帖数: 2325 | 11 most can be done at home, with either just one dumb bell, kettle bell, or home made
bag of weights (stones)
learn various exercise for each type, then combine however one like:
PUSH --- bench press, push up(mostly i do one arm version), handstand push (
against wall), military press, dip, boxing jab and cross. except bench press
, all others can be done at home
PULL ---- inverted row, pull up, chin up, snatch has some pull motion,
deadlift have some pull motion too
hip/knee --- squat (single le |
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s***s
发帖数: 7178 | 12 1.这玩意真的减肥。肥肉+瘦肉噌噌的往下掉。裤子衣服号码明显见小。
2.对力量有一定程度的提高。卧推1rm从150-160磅上下增到200磅。
3.以前只能左腿作pistol，现在俩腿都能做了。感觉抱个kettlebell作比纯body
weight要容易。不知道是不是错觉。
4.这周是调整周。打算从这周起每周一三五上点力量训练。body weight的为主，hindu
squat, pistol, hindu push up之类的。
完成整个周期以后，希望能逐渐掌握handstands。 |
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p********f
发帖数: 5148 | 13 很魔鬼。
Angie --- 100 pull-ups, push-ups, sit-ups, squats for time
Cindy --- AMRAP in 20 minutes: 5 pull-ups, 10 push-ups, 15 squats
Diane --- 21-15-9 reps for time: deadlifts 225#/155#, handstand push-ups
Elizabeth --- 21-15-9 reps for time: squat cleans (135#/95#), ring dips
Fran --- 3 rounds, 21-15-9 for time: thrusters (95/65), pull-ups
Grace --- 30 Clean & Jerk for time (135#/95#/65#)
Helen --- 400 meter run, 21 kettlebell swings, 12 pullups
Jackie --- 1000 meter row, 50 thrusters 45# , 30 pul... 阅读全帖 |
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s**y
发帖数: 3070 | 14 请教一下，这些流派区别大不大呢？ 我现在还没有体会到不同流派的不同
感觉练过的没有根本不同，多半是还很初级，所以没有体会到
handstand 对于我还差很远，肯定做不了
你说的back bening 需要bunda 的姿势是什么啊，有没有图例示范一下呢？ |
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d*****k
发帖数: 6 | 15 我问一下这个项链用了多少贝壳，还有长度是多少？
谢谢！ |
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s***s
发帖数: 7178 | 17 sth to think about
- what do you wear
- how u define "透" (depth of moisture? water? wet area to full body skin
ratio?)
- wind speed/direction with regard to standing orientation
- how do you stand (is handstand considered "stand"?)
etc. |
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J******S
发帖数: 1452 | 18 首先 赞一个楼主的自律
然后再推荐几个我做过几次觉得非常有效然后就坚持不了再做的core strength
exercises:
1. hollow body & superman rock
2. handstand & hand walk
3. v ups |
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G*****m
发帖数: 5395 | 19 我是跟着老师做的，自己可没毅力坚持一个小时...
handstand还行， hand walk太牛了，不会
v ups & v sits都很赞
hollow & superman 没做过， 有机会试试看
//hand |
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D*****r
发帖数: 6791 | 20 http://www.youtube.com/watch?v=Q5NHMC78gIU
And I had a dream
About my old school
And she was there all pink and gold and glittering
I threw my arms around her legs
Came to weeping
Came to weeping
And I heard your voice
As clear as day
And you told me I should concentrate
It was all so strange
And so surreal
That a ghost should be so practical
Only if for a night
And the only solution was to stand and fight
And my body was loose and I was set alight
But she came over me like some holy rite
And al... 阅读全帖 |
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