s**t
发帖数: 737 | 1 Plank是锻炼核心肌群的好方法，对锻炼腹肌有很好的效果。腹肌强大了，即使腹部的
脂肪厚度保持不变，你的腰围也会变小。 |
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j******u
发帖数: 41683 | 3 发信人: call (1942), 信区: Pingpong
标 题: Re: 昨天做了陈九老大推荐的PLANK
发信站: BBS 未名空间站 (Sun Jul 17 22:48:29 2011, 美东)
不是，我的这样 |
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c****1
发帖数: 5654 | 4 also, your rest time between sets should be less than or equal to
your PLANK time... |
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c****1
发帖数: 5654 | 5 push up just the balms are on ground, plank uses elbows on ground. |
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l******l
发帖数: 2679 | 6 那可能要等到猴年马月了。
光做plank或8min abs只能加强腰腹力量，对细腰帮助不大。
要细腰，主要是控制嘴巴，再加多做运动。 |
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c**l
发帖数: 9003 | 7 过去一周每天认真plank & bridge 的本版ID接包子！
如果配练习照片3个包子、视频5个！ |
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H******n
发帖数: 4072 | 9 我前天才开始做plank。
刚才做了3组，每组1分钟，每两组间隔2-3分钟的样子。昨晚3组，腰部那个酸啊。这个
能减肚皮上的肥肉是吧？我的目标是减到空腹155磅，饭后160磅。
你们每天做几次，多久？ |
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H******n
发帖数: 4072 | 11 俺刚才做了2分半Plank，休息10分钟后，做了30个俯卧撑。上次才做了12个。哦也！ |
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H******n
发帖数: 4072 | 12 恩？到底是做3个1.5分钟还是6个1.5分钟？
觉着Plank不能锻炼胳膊，现在两胳膊粗细差别明显。所以还是要做俯卧撑或者双臂屈
伸。 |
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J********9
发帖数: 36508 | 13 做1.5，歇1.5，三轮。
没关系了，看看狒狒的右小臂跟左小臂，右臂就是大力水手。
恩？到底是做3个1.5分钟还是6个1.5分钟？
觉着Plank不能锻炼胳膊，现在两胳膊粗细差别明显。所以还是要做俯卧撑或者双臂屈
伸。 |
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s**t
发帖数: 737 | 14
should be 1.5min plank + 1.5min rest.
you're right. |
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c**l
发帖数: 9003 | 15 上一周坚持不懈plank AND bridge的本版ID来领包子吧，双黄的。 |
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c**l
发帖数: 9003 | 16 我的要求是天天 Plank + Bridge，不是说的任一个。 |
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H******n
发帖数: 4072 | 18 me. always 2 minutes plank + 30 pushups. |
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c**l
发帖数: 9003 | 19 去年的热门话题，bridge 和 plank，还有人坚持吗？如果过去30天里做过其中任何一
个，请来认领包子。 |
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c**l
发帖数: 9003 | 20 推荐的配乐，可以支撑两组plank一组bridge |
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Q**J
发帖数: 23283 | 21 主要是做plank以后，发现肚皮连着地了，大受打击
不愿意再做了，太刺激，太触目惊心了 |
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c*******r
发帖数: 13580 | 23 impressive. what's your best plank time without weight? I have seen many
girls with very strong abs |
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f*******n
发帖数: 5241 | 24 最近没怎么专门练腹肌，因为我怀疑我再练真要出6-pack了。：）Plank就更没做了。
刚才吃完饭试了下，只做了4分钟时就停下来了。因为刚吃饱，又没有热身，还穿着毛
衣，就没想Push，也怕一会儿等女儿睡了练Insanity时跳不动了。主要还是再下去就要
累了，呵呵。不过，估计坚持一下也就是5分钟左右，比小丸子差远了。 |
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v*****r
发帖数: 2325 | 25 orz :)
today went to gym for cardio and ab, plank +35LBS, 40秒就歇菜了, 后来+25LBS,
20SEC 歇菜
对您的+90LBS 60 SEC 佩服的五体投地 |
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v*****r
发帖数: 2325 | 26 orz :)
today went to gym for cardio and ab, plank +35LBS, 40秒就歇菜了, 后来+25LBS,
20SEC 歇菜
对您的+90LBS 60 SEC 佩服的五体投地 |
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v*****r
发帖数: 2325 | 27 tried weight plank 2 days ago, only +25 LBS 60", 3 reps. in between squat sets... sweat pour out
like ocean.... man....
exausted like a patch of wet mudd.... how come static hold exercise is so
hard....???!!! |
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j******n
发帖数: 21641 | 28 【 以下文字转载自 Australia 讨论区 】
发信人: jsolomon (风大了点), 信区: Australia
标 题: 趴街 planking
发信站: BBS 未名空间站 (Thu May 19 20:14:39 2011, 美东)
继趴街有人从7楼摔死,到多个青年出交通事故至今昏迷不醒
今天safeway超市裁了8个人,说码货的时候也趴,把照片放网上了
澳大利亚人怎么喜欢这个呢
上班玩愤怒的小鸟也就罢了 |
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G*****m
发帖数: 5395 | 29 一小时的core training
warm-up, push up/mountain climb etc 5-min
alternate leg raise 89 rep
plank 89 sec （with variation, leg raise, shoulder tap, punch etc)
alternate front leg kick 89 rep
mini-wiper 89 rep
hip raise 89 rep
repeat the above 8 sets, but reduce 89->79->69->59->49->39->29->29
cool-down, stretch
做完快崩溃了,尤其腿都快抬不起来了 |
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wh
发帖数: 141625 | 30 peter pan里有，海盗captain hook用诡计抓住wendy等小孩，把他们反剪双手绑上，让
他们一个个walk the plank。wendy第一个走上木板，快要落海时被赶来的peter pan救
起，然后大家一起打败海盗…… |
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z**********g
发帖数: 16 | 31 Discussing The Existence of “repulsion particle” And Its Significance
Zhuang Yiliong
Shanghai Institute of Science and Technology Management
Abstract:This report has advanced a assume about the existence of “
repellention” by a kind of new idea. Beginning with this, I have explained
more successfully some import theory questions in the area of the present
physics, cosmology and philosophy ect. At same time a few of new reasons
have been raised But this is only rough idea of physica... 阅读全帖 |
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f*******n
发帖数: 5241 | 32 My 5 week training log:
X2 Core:
1. Sphinx Plank Crunch: 13/14/15/15/16
2. Warrior 3 Cross Crunch: 10/10/10/11/12
3. Single Leg Walk Out to Sphinx: 5/6/6/7/8
4. Half Angle: 10+10/10+10/10+10/11+11/11+11
5. Roller Boat: 12/12/12/17/17
6. 3 Speed Med Ball Pushup: 16NM/16NM/18NM8M?/8M?8NM/9M?8NM (M?=questionable
with med ball)
7. One Leg Lateral Leap Squat: 20/20/22/20/20
8. Core Circle: 20+20/20+20/20+20/20+20/20+20
9. Holmsen Screamer Lunge: 10+5/12+5/13+6/13+8/13+8 (13+8=13 slow, 8 fast
each leg... 阅读全帖 |
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y****z
发帖数: 1635 | 33 Eyes Wide Open
With our eyes wide open we... (x2)
So this is the end of the story
Everything we had, everything we did
Is buried in dust
And this dust is all that's left of us
And only a few ever worried
While the signs will clear
They have no idea
You just get used to living in fear
Or give up
When you can't even picture your future
We walk the plank with our eyes wide open
We walk the plank with our eyes wide open we
(walk the plank with our eyes wide open we)
Yeah we walk the plank with our e... 阅读全帖 |
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y****z
发帖数: 1635 | 34 Eyes Wide Open
With our eyes wide open we... (x2)
So this is the end of the story
Everything we had, everything we did
Is buried in dust
And this dust is all that's left of us
And only a few ever worried
While the signs will clear
They have no idea
You just get used to living in fear
Or give up
When you can't even picture your future
We walk the plank with our eyes wide open
We walk the plank with our eyes wide open we
(walk the plank with our eyes wide open we)
Yeah we walk the plank with our e... 阅读全帖 |
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c***n
发帖数: 1034 | 35 亿万富翁的10条共识：
Plank One: Billionaires don’t like to pay taxes.
减税
Plank Two: Billionaires like globalization.
全球化
Plank Three: Immigration.
劳动力移民
Plank Four: Crony capitalism.
搞关系，裙带资本主义
Plank Five: Celebrating the “new economy.”
新经济
Plank Six: Environmental elitism.
环境精英主义
Plank Seven: Earned entitlement cuts.
减福利
Plank Eight: Free Love, or at least, deregulated love.
包二奶
Plank Nine: More US “engagement” with the world.
干预世界
Plank Ten:Always, two tiers—one for them, one... 阅读全帖 |
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p*********l
发帖数: 26270 | 36 不夸张的说，今天的plank就是昨天的situp，作用过于被夸大了。plank的主要目的是
练core stability，但是硬撑着不动的plank，练stability的作用很有限。需要做有
movement的variation才有意义。
我昨天也做plank了，叫plank with side reach：start with traditional plank，右
手抬起向侧面伸平，hold 5秒，换手。反复。我能做1分45秒。这个比传统的长时间
plank对core stability考验大多了。
以前跟黑大叔练的时候，plank虽然是传统版的，但是他从左右不停的踢，也是增加
core stability的办法。光那么干八八的撑5分钟10分钟，真的意义不大。
这里有篇文章讲这个道理：
http://q.equinox.com/articles/2013/09/plank-workout |
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R***s
发帖数: 302 | 37 Grow from the walls on both sides of the tile section. It's better to have
some kind of reference to guide you (a laser or a wire) such that both sides
grow follow the same parallel line. When they pass the tile line, you will
have to notch a board or two. But that's doable. If you plan carefully, you
can avoid the notch cut for this location. But, in general, you probably
have to make notch cut at some other locations anyway. So you may need to
practice it.
Going back to laying the plank now. I... 阅读全帖 |
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B**M
发帖数: 1521 | 38 最新两次bench press试着把腰弓起来，离开bench,然后肩胛骨尽量靠近，感觉效果不错，每次练完都觉得肌肉酸涨，
Exercise Sets Reps 07-Nov (Mon)第八周
Squat 5 5 165
Bench Press 5 5 120
Overhead Press 5 5
Barbell Row 5 5 95
Deadlift 1 5
-------------------------------------------------------------
今天overhead press没敢再上80。deload到75。健身这几个月来觉得进步最小的就是shoulder肌肉。一个问题是因为t-spine mobility不行，做overhead press总是挺着肚子，看网上说这也很容易导致脖子受伤，看来这个t-spine ... 阅读全帖 |
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r******f
发帖数: 413 | 40 刚买了一个split-level的房子，subbasement打算装vinyl plank,因为做了些研究，潮
湿环境不适用木地板（hardwood,engineer wood and laminate）.但是又看了有些人说
，vinyl plank这样塑料的虽说不怕水，但是它同样也隔绝了水泥呼吸出的湿气，也不
好。这说法有道理吗？那到底用什么材料比较好呢？
另外，跟车库平行的有间房，原本是地毯（下面直接是水泥）。我想把老旧地毯给撤了
，同样换上vinyl plank。掀去地毯的水泥表面，需要做什么处理再铺vinyl plank吗（
我主要是从平整的角度出发）？
谢谢。 |
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z*****8
发帖数: 2546 | 41 in the video's description (the text description when you visit the video's
youtube link ), the link is here:
https://youtu.be/W04oIH7o5RE
I have the following that may help you in understanding:
Note that this video uses the classical installation from left to right.
Even though the left piece is shown placed at right end for measurement, it
is just for measurement, you should not install the left piece at the right
end, you should not cut the left piece again. The installation is as follows:
... 阅读全帖 |
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n***s
发帖数: 10056 | 42 plank. It's a good one. Also check out side plank. I used to have lower back pain. plank and side plank plus abs crunch got it fixed, at least for now. |
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h*******s
发帖数: 3094 | 43 今天第一次游泳课，收获很大。
先是Plank,然后是marching Plank，就是从低位plank到高位plank。教练说这个很像自
由泳的时候，转肩，但是core不转，或者说靠core发力来转肩。这个有点点糊涂了，下
次问清楚。
然后下手warm up，打水。记得D导关于膝关节什么时候弯的教导，发现速度还行，就是
大腿很容易累啊，感觉频率一快，就大腿酸了，要放慢速度休息。这个教练没纠正。
接下来开始划水。教练要求手入水面以下8英寸位置，再往前extension。完全没有8英
寸的概念，胡乱在水下练。然后就是转体的问题了。班上一共6人。有一个跟我差不多
的，教练一起教。这个同学身体特别平，所以要练转体。drill就是，一边划两次水。
这样第二次划水的转体更充分。一开始比较别扭，另外一只手老是跟着就往后划水了。
游了3个来回，找到转体感觉。
问题来了，我被单独赶到旁边一条道，因为我老是撞人，不游直线。一开始我觉得是自
己两边力量不平衡，后来又觉得是我自从两边换气学会之后，还是喜欢四划一换，都是
右侧换气，导致不平衡。不过教练说我是 即使不换气，也在转头。让我一直盯着池底
的黑线游，单... 阅读全帖 |
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h*******s
发帖数: 3094 | 44 今天第一次游泳课，收获很大。
先是Plank,然后是marching Plank，就是从低位plank到高位plank。教练说这个很像自
由泳的时候，转肩，但是core不转，或者说靠core发力来转肩。这个有点点糊涂了，下
次问清楚。
然后下手warm up，打水。记得D导关于膝关节什么时候弯的教导，发现速度还行，就是
大腿很容易累啊，感觉频率一快，就大腿酸了，要放慢速度休息。这个教练没纠正。
接下来开始划水。教练要求手入水面以下8英寸位置，再往前extension。完全没有8英
寸的概念，胡乱在水下练。然后就是转体的问题了。班上一共6人。有一个跟我差不多
的，教练一起教。这个同学身体特别平，所以要练转体。drill就是，一边划两次水。
这样第二次划水的转体更充分。一开始比较别扭，另外一只手老是跟着就往后划水了。
游了3个来回，找到转体感觉。
问题来了，我被单独赶到旁边一条道，因为我老是撞人，不游直线。一开始我觉得是自
己两边力量不平衡，后来又觉得是我自从两边换气学会之后，还是喜欢四划一换，都是
右侧换气，导致不平衡。不过教练说我是 即使不换气，也在转头。让我一直盯着池底
的黑线游，单... 阅读全帖 |
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p********f
发帖数: 5148 | 45 出差旅游都可以做，不需器材。
-Run 1 mile for time.
-10 push-ups, 10 squats, 10 rounds.
-Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest
score.
-Handstand to Jack-Knife to vertical jump. 30 Reps.
-Run 1 mile with 100 air squats at midpoint, for time.
-7 squats, 7 burpies, seven rounds, for time.
-10x 30 second handstand to 30 second bottom of the squat hold.
-Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.
-Run 1 mile, plus 50 squats-for time.
-100 burpees for ti... 阅读全帖 |
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t*y
发帖数: 2 | 46 A construction worker pulls a 5-meter plank up
the side of a building under construction by
means of a rope tied to one end of a plank.
Assume the opposite end of the plank follows a
path perpendicular to the wall of the building
and the worker pulls the rope at a rate of 0.15
meters per second. How fast is the end of the
plank sliding along the ground when it is 2.5
meters from the wall of the building? |
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P*****J
发帖数: 1745 | 47 This is not hard. The ground end of the plank leaves the ground when the
normal force at that end reaches zero. According to my derivation, it occurs
when the following equation is satisfied:
3/2*g/L*cos(theta) = v^2/L^2 *tan(theta)*sec^2(theta)
where theta is the angle between the plank and the ground, v is the velocity
of the wall end, g is the gravity, and L is the length of the plank. The
quantity to the left is the angular acceleration of the plank due to the
gravity (assuming the normal fo |
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M****o
发帖数: 4860 | 48 http://www.sportsnet.ca/basketball/nba/steph-curry-says-donald-trump-asset-without-et/
Stephen Curry is known much more for his three-pointers than his political
opinions, but he made his feelings crystal clear when asked about U.S.
President Donald Trump.
In an interview with The Mercury News, the Golden State Warriors star had a
clever response when asked about Under Armour CEO Kevin Plank calling Trump
“a real asset for the country.”
“I agree with that description,” Curry said, “if you remove... 阅读全帖 |
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N**s
发帖数: 1916 | 49 25.5 sf
Specifications:
Plank dimensions: 6.5” X 46.5”x 5/32” thick
Box contains: 12 planks, 25.5 sq ft backed with our Magic bond glueless
installation system- Just peel off protective cover and apply to floor.
Plank color: Caramel |
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d*h
发帖数: 2347 | 50 Q: 如果先装地板，再装baseboard，是否那一小条quarter round就可以不需要了？ （
但baseboard还是钉在墙上而不是地板上，对吧）
- 是的。除非你有困难取下原来的baseboard, 都是先装地板，然后装baseboard.
Q: 如下工具用品是否够了？
laminate地板安装kit，榔头，护膝，jig saw
对于baseboard，不确定用什么东西来切和钉比较好。
- 我还用了Mitre saw 和Table Saw。用Mitre Saw做横切(cross cut)比jig saw方便.
切baseboard基本上没有mitre saw干不成。
Table saw是用来做纵切的。我买的laminate plank比较宽，是6寸的。安装前，先横向
量了一下房间的宽度，除以plank的宽度，只剩下1寸多点。意思就是我从一侧铺到另一
侧的时候，最后只剩下1寸多的空间。这样房子两边不均匀，不好看。解决办法就是纵
切(rip cut), 把6寸的plank纵切成3寸多将近4寸宽的条，在房间的两端铺的时候用，
这样两边看上去比较均匀。
jig saw切不均匀的形状... 阅读全帖 |
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