h*********r
发帖数: 650 | 1 第一周训练计划：
周一： Running, staire machine, or hiking 25-30 min in Z-1
or Cycling, rowing or swimmig 35-45 min in Z-1
周二： 1 set of 8 (each leg): Dumbbell lunges
2 set of 25: crunches, push-ups and dips
1-2 min on each side of the following stretch:
quad stretch, shoulder stretch, back stretch
hamstring stretch
周三： Running, staire machine, or hiking 30-35 min in Z-1
or Cycling, rowing or swimmig 45-50 min in Z-1
比周一量大了
周四： same as Tuesday
周五： Running, staire machine, or hiking 20-25 min in Z-1
or Cycl |
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h*********r
发帖数: 650 | 2 第二周训练计划：
周一： Running, staire machine, or hiking 20-25 min in Z-1
or Cycling, rowing or swimmig 35-45 min in Z-1
周二： 1 set of 8 (each leg): Dumbbell lunges
2 set of 25: crunches, push-ups and dips
1-2 min on each side of the following stretch:
quad stretch, shoulder stretch, back stretch
hamstring stretch
周三： Running, staire machine, or hiking 30-35 min in Z-1
or Cycling, rowing or swimmig 45-50 min in Z-1
比周一量大了
周四： same as Tuesday
周五： |
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G***G
发帖数: 16778 | 3 swimmig pool can be used as sewage pool to store urine and manure. |
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e*******e
发帖数: 9616 | 4 For swimmig trunk, Quick rinse, spin to dry, then hang up in car.
For towel, change every the other week. |
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h*********r
发帖数: 650 | 5 第三周训练计划：
周一： Running, staire machine, or hiking 30 min in Z-2
or Cycling, rowing or swimmig 45 min in Z-2. During
either workout add for 2-minute interval sessions in
Z-3
周二： 2 set of 20: push-ups, oblique crunches
2 set of 8: Bent-over flies, upright rows, wide-grip
chin ups, Squats. Do 100 jump rope skips between
each.
1-2 min on each side of the following stretch:
quad stretch, shoulder stretch, back stretch
hamstring s |
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