n**m
发帖数: 7872 | 1 健身版有讨论，呵呵。situp不太好，效率不高，还伤身体。
我自己是做瑜伽。 |
|
a***8
发帖数: 4735 | 2 仍然可能的,我刚产后腰围83cm,现在腰围60.5cm, 身高168cm.标准梨形身材
做situps 跟呼啦圈挺有效的.但呼啦圈别做太多,对妇女不好. |
|
a***8
发帖数: 4735 | 3 I am 168cm tall, and currently weight 108 lbs. My start weight was 155 lbs.
I think your current weight is very good and healthy, BMI is about 19. You
can do some hola loop or situps to slim down your waist line : ) I don't know your frame size, if you are smaller bone like me, 110 lbs looks good. But it you're medium frame, your current weight is good for your size. |
|
C*******U
发帖数: 475 | 4 7月21日周三
跑步50分钟
sit-up 20x4
leg raise 12x4
side situp 20x4
7月22日
休息一天 |
|
C*******U
发帖数: 475 | 5 7月23日周五
篮球两个小时
sit-up 20x4
leg raise 12x4
side situp 20x4
体重一周更新一次
今天运动完以后一杯smoothie 代替晚饭发现吃完真的很顶饿
我放了mix fruit, 2%牛奶，protein,半个香蕉 |
|
C*******U
发帖数: 475 | 6 I found this very useful for those of you who want to lose fat on lower abs
The Great Abs Mistake - Crunches And Situps And Still No Abs
Author:
Tom Venuto
Tom VenutoAfter 18 years in the fitness business, “How do I get great abs”
is still BY FAR the most frequently asked question I receive out of the 30,
000+ emails that come into my office every month. No doubt, it's because abs
are the one body part that most people are the most frustrated with.
Although their questions are often phrased diff |
|
s********r
发帖数: 214 | 7 10/24/2010
早饭: Bagel, one egg, coffee
午饭: Dim Some
晚饭: 排骨，南瓜，香蕉
运动:无，situps |
|
a***8
发帖数: 4735 | 8 I am a big fan of eggs. My record was four eggs a day, but it was eight years
ago and i were so young. I think egg is the one kind of protein than i can't live without.
Today is Sunday and it is my cheat day, so i am not doing too good today, we went
to a Japanese Buffet for lunch.
Breakfast: One piece of wheat bread with light cream cheese, one hard boiled egg, coffee with skinny milk
(310
calories)
Snack: half apple (55 calories) (It is recommended to eat something before going to a buffet, so... 阅读全帖 |
|
a***8
发帖数: 4735 | 9 1/12/2011
Breakfast: Skinny milk mixed with one pack of oatmeal, one hard boiled egg,
and coffee with fat free creamer (310 calories)
Snack: Middle skinny latte (130 calories)
Lunch: Subway 6 inch ham on Wheat bread (290 calories)
Snack: Apple and 1/2 grapefruit (170 calories)
Dinner: 1/3 bowl of rice, green veggie and one small piece of pork (
Estimated 400 calories)
Total food: 1,300 calories intake
Exercise: 45 mins on treadmill (530 calories) and 50 situps |
|
a***8
发帖数: 4735 | 10 1/20/2011
Breakfast: One pack of oatmeal mixed with fat free milk, one hard boiled egg
and coffee with fat free creamer (300 calories)
Snack: One small Fuji Apple (80 calories), small non fat latte (80 calories)
Lunch: 1/3 bowl of noddles, green veggie, one hard boiled egg. (300
calories)
Snack: 1/2 grapefruit, and some fat free Greek yogurt (110 calories),
Dinner: Veggie and two piece of bake chicken dump sticks without skin (350 calories)
Estimated : 1,220 calories
Exercise: Elliptical machine... 阅读全帖 |
|
c**5
发帖数: 1238 | 11 这几天忙考试，没上来报道。谢谢组长的监督。
3/25 忘了吃什么了，运动还是p90
3/26 煲了一大锅鸡汤（鸡肉花生桂圆枸杞）吃了一天。晚上做P90
3/27
早餐：昨天的鸡汤
午餐：两片pizza
dinner: roasted chicken from walmart.1 banana,1 orange and 1 tangerine
workout: 40 situps and ab ripper |
|
F********d
发帖数: 833 | 12 恩，我吃得不是一点；跟你们比我经常那个感觉很惭愧！我还是吃7，8分吧跟以前比，
如果控制到5分的
话，我会感觉心情特差儿，很容易暴，抱起来真忒恐怖！
队长，我这种人是不是真没药可就了？但我还是希望运动可以拯救我，不过运动要有条
件的，只有合理
均衡饮食才能对身体有持续的好处，这也是我当初来咱小队的目的。
队长，在看到你的帖子之前我已经做了100个situp，希望就从这里开始吧。
对了，我还有个请求，我想以后周五报体重，周末太容易失控，压力大，自责得会很痛
苦，宁可不看到
那一幕，可以吗？我看小鱼儿也这样做。甭管这是不是有点掩耳盗铃的感觉，但至少心
里压力没那么大
呀！ |
|
s********r
发帖数: 214 | 13 苦恼着呢．不是很喜欢做Situps，也不喜欢跑步，可能全身瘦了腰上也就瘦了吧． |
|
F********d
发帖数: 833 | 14 05/19/11无运动，昨晚10点就进入梦乡，早晨8点起来，睡得舒服多了，希望今天开始
有腹部运动的锻炼！
breakfast：2个巧克力donuts+1杯有奶咖啡（打着大姨妈来要来的时候吃点垃圾食品，
实在是太馋了）
snack:1 apple
lunch：2cup烧茄子+40grice+1块rib+1bowl香菇排骨汤
plus：又一个巧克力donuts
80个situp+15min拉伸
snack:2candy |
|
y****9
发帖数: 256 | 15 8月3号
食物摄入:
早餐：牛奶 2cup, 麦片 2/3 cup, 共 510卡
午餐：牛奶 2cup, 麦片 2/3 cup，一个橘子 共 572卡
晚餐：米饭 1/2 cup, tofu, 一管，三个炸虾， 共 391卡
运动：
跑步： 70分钟， 490卡
situp： 5分钟 13卡
饭后慢走： 30分钟， 69卡
budget： 831卡
net： 多了88卡
心得：已经开始坚持不住了，脑子里想的全是食物，非常难受，反而盼望着周末大吃大
喝。。。不知道怎么解决这个渴望食物的问题
好像还是得吃点清淡的，饱胃的，不能饿到难受。。。又不能摄入太多热量 |
|
m****j
发帖数: 16 | 16 来自主题: loseweight版 - 来请教一下 开始减肥2周了。。。168CM,132LB;维持这个体重很久了；生娃前也不瘦，也有128LB了；
现在的饮食差不多是：
早上：自制果汁一杯（通常是葡萄柚，香蕉，草莓等轮换 + NONFAT YOGURT)
中餐：半个巴掌大的米饭，巴掌大的肉，各种炒蔬菜（大概2个巴掌大？没算过）
晚餐：自制蔬菜汁一杯（通常是芹菜，番茄，黄瓜，胡萝卜，甜菜头，生菜等）
有时候早中午间加一片吐司或水果；中晚餐间加点水果；
运动的话：
坡度2，速度5.2，跑0.5MILE;
坡度2，速度3.8，走0.3MILE;
这样的INTERVAL4次，差不多将近一个小时；结束后就简单拉伸，踢踢腿，SITUP,SQUAT
20来个吧
大家看看这个计划如何？有啥需要改进的？
我知道跑的太少了，已经尽力啦，我长这么大几乎没一口气跑过800米过；以前每次考
试800米都要走走跑跑的； |
|
a**********g
发帖数: 2 | 17 生完孩子后１５５磅，到孩子１３个月断奶还是１５５磅，断奶后开始减肥，１年时间
减了２０磅。可之后体重就怎么也减不掉了，就在１３０－１３５磅之间波动。我的目
标是１２５磅，怀孕前的体重。
我周一到五会有４次跑步，每次１个钟头，６迈，之后拉伸,pushup, situp, but 加起
来１０分钟左右。周末跳一次健身操，也是一个钟头左右。
吃的：早饭：一个白煮蛋，一杯豆浆，一个全麦面包
午饭：一荤一素，米饭 米饭体积和两个鸡蛋差不多
晚饭和午饭一样。有时下午吃个水果，喝的是水和茶。
我该怎么打破这个平台期呢？很苦恼。 |
|
a***a
发帖数: 40617 | 18 是个人就有腹肌，问题是多少
我16%的时候能看到4块，但是我40度角decline situp是可以抱着70 lb的杠铃片做的 |
|
m*********3
发帖数: 158 | 19 3/12/2012
food log is too important. I tend to cut myself loose if not logging.
3/11/2012 oatmeal for breakfast. instant noodle for lunch, lots of
snack celery for dinner.
3mile run.
3/10/2012 oatmeal for breakfast. tuna salad sandwich for lunch, lots of
snack before dinner. forgot what I had for dinner. Costco's
dumplings/potstickers (8) for dinner. Had a bowl of oatmeal before bed.
(old bad habit of eating right before bed)
started my first 5K run, 37minutes. adding 8min abs
3/7-8 这两天比较忙，没时间记录... 阅读全帖 |
|
|
F********d
发帖数: 833 | 21 南瓜妈，每周5次运动很好呀；不要太多，身体有休息才有调整，
我认为肚子上的脂肪，最好要在有氧半小时后要么跑步要么快走，去做sit up或abs等
一些专门练腹部的操（situp每次3组，abs看自己的能力了），坚持一个月就能看出效
果。 |
|
b****i
发帖数: 11322 | 22 4/24 workout
7min treadmill warm up
1.
cable incline chest press 30LBS 12+12+10
cable decline chest press 30LBS 15+12+10
12.5LBS DB chest press on swiss ball 15+12+10
cable chest fly 20LBS 12+12+10
walkouts w/ pushup 10+10+10
2.
leg raises 20+20+20
situp on bosu 20+20+20
alternating crunches20+20+20
这个周期特别累,特别累......一直睡不够.......不过方向盘后边还不会打瞌睡.......
昨天热量暴的很彻底...蛋糕凉皮咸豆花大烧饼一样没少....... |
|
b****i
发帖数: 11322 | 23 4/30 workout
7min treadmill warmup
1.
cable incline chest press 30LBS 12+12+12
decline incline chest press 30LBS 15+12+12
15LBS DB chest press on swiss ball 15+12+10
10LBS DB chest fly on swiss ball 15+12+10
walkout with pushup 10+10+10
2.
leg raise 20+20+20
situp with twist on bosu 20+20+00
alternating crunch 20+20+20 |
|
a***a
发帖数: 40617 | 24 所以我说是一点体会，个人体会
你说的bodyweight 多reps的
我练过几百个sit-ups
double time甚至triple time的abs 8min
给铁人三项和马拉松选手设计的core exercise
以上这些我能在2周内迅速提升，然后就hit到瓶颈，坚持一段时间以后没有感觉
明显变化（当然对跑步的提升很明显，年轻时候做situps对打篮球空中身体控制
也很明显）
所以后来都被我个人淘汰了
所以我试过你说的一切，对我just didn't work... |
|
c******t
发帖数: 1733 | 25 那是因为一般的sit up 主要是hip flexor 在作用。等hip flexor 疲劳了才轮到腹肌
做工。你坐几百个sit up开始见效快就是这个原因。但hip flexor 耐力增加后，在这
样大组数就不起作用了。
sit up 能练到腹肌的方法有两个 1。设法分割hip flexor和腹肌，让hip flexor去忙
别的事，这就是所谓的janda situp 2.大重量sit up.
我以前写过一篇计较详细的练core的帖子，最后一部分是body weight的
http://www.mitbbs.com/article_t/Weightlifting/30551087.html |
|
a***a
发帖数: 40617 | 26 我觉得我一般举铁没有做p90x单位时间消耗大
当然最变态的还是crossfit，比如20个引体，30个挺身，40个situp，50个squats
中间3min休息，反复几次，我一般第二组就死了。。。 |
|
s****e
发帖数: 1984 | 27 9/20, crossfit 60 min
warm up: 20 air squat, 20 pushup, 20 frog situp
WOD: 8 min AMRAP, 8 jumping lunges, 8 kettlebell swing (12kg )
1 mile run
5 rounds of 6 thrusters (45 lb ), 8 pullups, 10 burpee
total time: 45:43 |
|
s****e
发帖数: 1984 | 28 9/26，crossfit 60 min
Warmup:
3 Rounds
15 OH Squat
15 Low Box Jumps
15 Situps
Strength:
Rest
WOD:
Half Murph (28"29)
Run 800m
50 Pullups
100 Pushups
150 Air Squats
Run 800m |
|
s****e
发帖数: 1984 | 29 9/28, Crossfit 60 min
Warmup:
2 Rounds
20 Pushups
20 Situps
20 pass through
Strength:
Overhead Squat 10/9/8/7/6/5/4/3/2/1
45/45/45/50/50/50/50/55/55/55 LB
WOD:
Helen Meets Karen (12 Minute Cap)
3 Rounds for Time:
400m Run
21 KB Swings (16KG)
12 Pullups |
|
s****e
发帖数: 1984 | 30 10/8
Warmup:
3 Rounds:
10 Push Press (45 lb)
15 Ab Mat Situp
20 Air Squats
Strength:
Hang Power Clean 7 / 7 / 7 (45/55/55)
Hang Squat Clean 7 / 7 / 7 (45/55/55)
Every Minute on the Minute for 6 Minutes:: 5 Full Squat Cleans (55)
WOD:
In teams of two, complete for height and load (not for time) over 7 attempts:
Weighted Pushup 2 / 2 / 2 / 2 / 2 / 2 / 2 (no weight)
Rebound Jumps (from 20” box) 1 / 1 / 1 / 1 / 1 / 1 / 1
Pilates, 45 min |
|
s****e
发帖数: 1984 | 31 10/12, crossfit 60 min
Warmup:
10 Pullups
10 High Box Jumps
10 GHD Situps
Row 500M
Strength:
Low Bar Back Squat 3 / 3 / 3 / 3 / 3 (45/45/50/55/65)
WOD:
Five Station Tabata Strongman – 3 intervals at each movement
Stone to Shoulder (can't lift that 80 pounds stone ball, change to 16KG KB
instead)
Tire Flips
Sandbag Squats
Heavy Farmers Carry (24KG KB)
Odd Object Clean & Press |
|
s****e
发帖数: 1984 | 32 10/18, Crossfit 60 min
Warmup:
10 Situps
10 Good Mornings
10 OH Walking Lunges
Strength:
Find 1RM Front Squat
(45/65/70/75/80/85/90/85)
I went up to 90lb, but not able to squat all the way down. I guess 85 is the
1RM for now with good form.
WOD:
5 Rounds (18 Minute Cap):
10 Deadlifts (115lb)
20 Bar Facing Burpees
Then:
400m Run
20 Pullups
Max Air Squats until time expires
(2 Air Squat) |
|
s****e
发帖数: 1984 | 33 11/1, Crossfit 60 minutes
Warmup:
5 Rounds:
5 Pullups
10 Pushups
15 Air Squats
Strength:
Back Squat
75% x 5 (65LB)
80% x 5 (85LB)
85% x 5+ (95LB)
WOD:
3 Minute Tabata Intervals:
Russian KB Swings
Reverse Walking Lunges with Dumbbell
KB Upright One-Handed Row
Box Step-ups with KB
Abmat Situps |
|
s****e
发帖数: 1984 | 34 9/20, crossfit 60 min
warm up: 20 air squat, 20 pushup, 20 frog situp
WOD: 8 min AMRAP, 8 jumping lunges, 8 kettlebell swing (12kg )
1 mile run
5 rounds of 6 thrusters (45 lb ), 8 pullups, 10 burpee
total time: 45:43
Pilates 45 min |
|
s****e
发帖数: 1984 | 35 9/26，crossfit 60 min
Warmup:
3 Rounds
15 OH Squat
15 Low Box Jumps
15 Situps
Strength:
Rest
WOD:
Half Murph (28"29)
Run 800m
50 Pullups
100 Pushups
150 Air Squats
Run 800m |
|
s****e
发帖数: 1984 | 36 9/28, Crossfit 60 min
Warmup:
2 Rounds
20 Pushups
20 Situps
20 pass through
Strength:
Overhead Squat 10/9/8/7/6/5/4/3/2/1
45/45/45/50/50/50/50/55/55/55 LB
WOD:
Helen Meets Karen (12 Minute Cap)
3 Rounds for Time:
400m Run
21 KB Swings (16KG)
12 Pullups |
|
s****e
发帖数: 1984 | 37 10/8
Warmup:
3 Rounds:
10 Push Press (45 lb)
15 Ab Mat Situp
20 Air Squats
Strength:
Hang Power Clean 7 / 7 / 7 (45/55/55)
Hang Squat Clean 7 / 7 / 7 (45/55/55)
Every Minute on the Minute for 6 Minutes:: 5 Full Squat Cleans (55)
WOD:
In teams of two, complete for height and load (not for time) over 7 attempts:
Weighted Pushup 2 / 2 / 2 / 2 / 2 / 2 / 2 (no weight)
Rebound Jumps (from 20” box) 1 / 1 / 1 / 1 / 1 / 1 / 1
Pilates, 45 min |
|
s****e
发帖数: 1984 | 38 10/12, crossfit 60 min
Warmup:
10 Pullups
10 High Box Jumps
10 GHD Situps
Row 500M
Strength:
Low Bar Back Squat 3 / 3 / 3 / 3 / 3 (45/45/50/55/65)
WOD:
Five Station Tabata Strongman – 3 intervals at each movement
Stone to Shoulder (can't lift that 80 pounds stone ball, change to 16KG KB
instead)
Tire Flips
Sandbag Squats
Heavy Farmers Carry (24KG KB)
Odd Object Clean & Press |
|
s****e
发帖数: 1984 | 39 10/18, Crossfit 60 min
Warmup:
10 Situps
10 Good Mornings
10 OH Walking Lunges
Strength:
Find 1RM Front Squat
(45/65/70/75/80/85/90/85)
I went up to 90lb, but not able to squat all the way down. I guess 85 is the
1RM for now with good form.
WOD:
5 Rounds (18 Minute Cap):
10 Deadlifts (115lb)
20 Bar Facing Burpees
Then:
400m Run
20 Pullups
Max Air Squats until time expires
(2 Air Squat) |
|
s****e
发帖数: 1984 | 40 11/1, Crossfit 60 minutes
Warmup:
5 Rounds:
5 Pullups
10 Pushups
15 Air Squats
Strength:
Back Squat
75% x 5 (65LB)
80% x 5 (85LB)
85% x 5+ (95LB)
WOD:
3 Minute Tabata Intervals:
Russian KB Swings
Reverse Walking Lunges with Dumbbell
KB Upright One-Handed Row
Box Step-ups with KB
Abmat Situps |
|
s****e
发帖数: 1984 | 41 11/7, Crossfit 60 minutes
Warmup:
20 Situp
20 Squats
Strength:
Find 1RM on Push Jerk (35/45/55/65/75/85) tried 90, failed
WOD:
12 Minute AMRAP:
3 SDHP (55#)
5 Box Jumps
7 Toes to Bar
Immediately Followed By:
100 Double Unders
100 Burpees (累瘫了。弄得我差点儿吐了。生平最恨burpees!!!) |
|
s****e
发帖数: 1984 | 42 11/12, Crossfit 60 minutes, jogging 50 minutes
Warm Up:
20 Back Extensions
20 Box Jumps
20 Situps
20 Empty Bar Hang Bear Complex (Clean, Jerk, Back Squat, Jerk)
Veteran’s Day HERO WOD:
‘Glen‘
30 Clean & Jerks (45#)
1 Mile Run (did 1600M row instead)
30 Toes to Bar
1 Mile Run (1600M row instead)
100 Burpees
为毛又是burpees呢？ |
|
s****e
发帖数: 1984 | 43 11/13, Crossfit 60 minutes, Zumba 45 minutes
Warm Up:
15 GHD
15 Jumping Squats
15 Pullups
15 Pushups
Skill:
Double Under Practice
Squat:
80% x 3 reps (65LB)
85% x 3 reps (85LB)
90% x 3 reps (95LB)
WOD:
Annie – 50 / 40 / 30 / 20 / 10
Double Unders
Situps
This is only WOD I don't have to finish last! |
|
s****e
发帖数: 1984 | 44 11/14, Crossfit 60 minutes
Warm Up:
30 Air Squats
30 Push Ups
30 Split Jerks (Jumping Lunges)
10 GHD Situps
Strength:
1RM Squat Clean & Split Jerk
(45/55/65/75/80)
WOD:
Helen – 3 Rounds for Time:
400m Run
21 KB Swings (24/16)
12 Pullups |
|
x*******u
发帖数: 1180 | 45 09/19/12
50-40-30-20-10
KB swings (20lb)
AB mat situps
Slam balls(15lb)
Finish: 29:56 min |
|
T***C
发帖数: 425 | 46 08-21-2012 pushup/dumbbell/situp 50min.
08-22-2012 easy run 8.47mile @85min，数据包括7分钟warmup和7分钟cooldown.
Running Aug 22, 2012 :: 4:58 AM - 6:24 AM
Distance
8.47
mi
Duration
1:25:25
h : m : s
Avg. Pace
10:05
min/mi
Avg. Speed
5.95
mph
Burned
1,010
calories
Climb
484
ft
mi Pace (min/mi) Elevation (ft)
1 11:57 30
2 9:26 -74
3 10:11 41
4 10:10 -32
5 9:21 -24
6 9:05 11
7 9:55 75
8 9:00 -43
9 13:27 17 |
|
F**********e
发帖数: 1883 | 47 谢谢斑斑，回头细读。situp就先不做了 ：）
那肚子怎么减啊？ |
|
F**********e
发帖数: 1883 | 48 谢谢斑斑，回头细读。situp就先不做了 ：）
那肚子怎么减啊？ |
|
T***C
发帖数: 425 | 49 我和你的情况狠接近， 身高体重差不多，也有两个小孩要带， 不过公司没有积木，只
能在家里练。觉得你运动量差不多够了， 可能要在饮食上注意一下。另外我特别喜欢
和小家伙一起锻炼，跑步时候推着jogging stroller, 小孩特兴奋， 热身的时候我两
岁的女儿也学着样子摇摆身体， 她还帮我计数，拿毛巾，很好玩。为了能让她数到一
百， 老爸只好咬牙做一百个situp. 不容易啊。 |
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d******0
发帖数: 22800 | 50 哑铃偶好像有一个不能调节的，暂时够用了，bench偶还在看，想买一个放家里做situp
用。看看那些可以调节角度的bench都挺贵的。 |
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