b**k
发帖数: 11850 | 1 基本恢复正常，呵呵，体脂停在21%，不会再往下了，也不打算死磕。。。不过和一开
始三月份比较还是低了至少4%。主要嘛就是贵在坚持（腆着脸说）
哈哈ok, 其实差一周到6个月。我对自己比较了解，如果太大的运动量估计一两次以后
，就有借口狂休息好一阵子了。。。所以遵循细水长流的原则，这六个月的运动量没太
大差别，前三个月主要是跑步+ stretch，30min 6MPH速度，+ 30min少量的力量练习，
每周运动1~2 hr x 1~3次；后三个月相应增加力量练习到50min，尤其是torso和上肢。
最后一个月开始增加tennis每周两次league比赛。每周运动1.5~3 hr x 3~4次
下个月打完秋季league以后就要进入冬季了。gym运动会重新增多，但会更多biking，
还找到了沿河的biking trail，估计周末也可以爽一爽了 ^_^ 下一个目标是继续增长
上肢力量, 还要增多跑步时间/mileage |
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h******y
发帖数: 1040 | 3 Since I am such a veggie bird on fitness, I did some research coz you guys talk
about plank, crossfit....etc etc....these days, and I have no idea what you
are talking about...here is what I found. You can find the steps and
pictures of these on this site.
http://exercise.about.com/od/abs/ss/abexercises.htm
Full Vertical Crunch
Ab Rocker
Plank on Elbows and Toes
Reverse Crunch
Long Arm Crunch
Torso Track
Vertical Leg Crunch
Exercise Ball Crunch
Captain's Chair Leg Raise
Bicycle Exercise |
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E******n
发帖数: 6647 | 4 周一：椭圆机6.3mile 60min L10+拉伸10min+8min abs
周二：椭圆机7mile 60.5min level10+拉伸10min+8min abs
周三：8min abs
周四：椭圆机6mile 58min L10
周五：椭圆机2.3mile 20min+拉伸15min+yoga20min+torso rotation左右各25次+hip
abduction里外各30次+8min abs
周六：椭圆机6mile Level10 58.5min 590cal+拉伸15min+8min abs
周日：椭圆机6.7mile Level10 60min 630cal+拉伸15min
在30min和45min的时候HIIT各3次，每次1min 11~12mph,0.5min 5mph
推掉了一次游泳和网球。都去跑步了 |
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E******n
发帖数: 6647 | 5 刚开始转到器械，没概念，这是今天的workout
sit up100个，let pooldown40lb50个,hip abduction40lb里外各50个,torso rotation
左右各30个,lunge忘了数,back extension70lb30个 |
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c****t
发帖数: 19049 | 6 你要真想练力量，有一种叫“torso rotation”的器械更有效。 你坐在一个可转的凳
子上，把住把手，用腰腹的力量转动那个凳子。
不过同样对显6-pack没用。 当年我每天500个仰卧举腿作了3个月，小肚子该多大多大
。 |
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s******u
发帖数: 125 | 7 我一周练7天，平时1天1小时，周末1天2个多小时，
胸，肩，背，一天一个部位交替；
腰，腹，每天都有，可以负重斜板仰卧起坐，或者cable crunch 或者torso rotation
，都做到力竭；
腿一周2次，squat,
坚持就能有效果，然后补剂，我就是周末的2天训练比较大，每天1勺蛋白粉，平时基本
不喝任何药，你嗑药有些多。
jack3D |
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z********0
发帖数: 9013 | 8 抄一段
Each exercise works several muscles at the same time.
Forearms. Pull-ups, chin-ups, deadlifts and inverted rows will work your f
orearms hard.
Biceps. Pull-ups, chin-ups and inverted rows work your biceps. You also ge
t a biceps
workout from squeezing the bar hard on squats/deadlifts.
Triceps. Push exercises like Bench Press, Overhead Press & Push-ups work y
our triceps.
Abs. Lower back keeps your torso erect from the back, abs from the front.
Abs work hard
during squats, deadlifts, overhead... 阅读全帖 |
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g**4
发帖数: 863 | 9 never look up,更别提看着天花板了，脖子要跟上半身躯干保持一条直线
10. Looking Up. Usually to check your Deadlift technique in the front mirror
. Problems: your hips will end up too low (see #6), you can twist your neck,
and the mirror only gives info about the front plane. Stop looking in the
mirror, keep your head incline with your torso and check your technique by
taping yourself.
参考
http://stronglifts.com/13-deadlift-mistakes-technique-stupid/
sit back == low hips，更适用于做row的时候，DL要high hips
参考
http://stronglifts.com/dea... 阅读全帖 |
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g**4
发帖数: 863 | 10 never look up,更别提看着天花板了，脖子要跟上半身躯干保持一条直线
10. Looking Up. Usually to check your Deadlift technique in the front mirror
. Problems: your hips will end up too low (see #6), you can twist your neck,
and the mirror only gives info about the front plane. Stop looking in the
mirror, keep your head incline with your torso and check your technique by
taping yourself.
参考
http://stronglifts.com/13-deadlift-mistakes-technique-stupid/
sit back == low hips，更适用于做row的时候，DL要high hips
参考
http://stronglifts.com/dea... 阅读全帖 |
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u******a
发帖数: 7843 | 12 stonglifts 说“Either Squat high bar and keep your torso upright, or put the
bar lower and sit back.”
http://stronglifts.com/squats-exercise-lower-back-pain/
low bar是膝盖不过脚尖，hip sit back。身体前倾控制不了是因为你low bar做
olympic squat，改变了leverage，如果是olympic squat的话，杠铃放在high bar位置
手扶一下就好了，上身比较直，重量在斜方肌上。 |
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O***p
发帖数: 1333 | 13 Actually taller people tend to have more difficult with handstand than
shorter people because of the longer torso, it has little to do with being
fat or skinny. |
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e******3
发帖数: 773 | 14 约见了三个gym的personal trainer，现在有点犹豫不知道请谁好，请大家帮忙看看吧！
我跟每个PT都说明我想tone up，想长点肌肉，身体紧实一点。三个PT，没有一个帮我
量体脂的，基本当我说到体脂比的时候都露出不屑一顾的笑容，然后大致问下健康情况
，有没有哪儿带伤就完了。
第一个，很小的小gym，一间屋，二三十台机器，keiser 系统的。PT 带着我用了些奇
怪的东西，套脚上的resistance loop，还有一种半圆形的球，站在上面，晃来晃去保
持平衡的，然后是一些练手臂啦，腿啦，torso twist，之类的器械。PT 自己说她不喜
欢那种练到胳膊腿都酸痛的动不了的。她现在还没有certificate，而且兼职搞按摩，
。。其实我也不知道她的主业是按摩还是PT。最后PT建议从每周一到两个半小时
session开始，慢慢加到每次1小时。费用是10个小时的bundle，70块一小时，可以分成
两个半小时使用，gym 月费40。这个是最方便的了，离家很近，就在我跑步的trail 旁
边。
第二个，也是一间屋的小gym，比第一个大点，环境好点，三四十台机器吧，牌子是
l... 阅读全帖 |
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p*********l
发帖数: 26270 | 15 诺诺，你终于露面了，大家都很想你！
雕像是Berlini的fountain of four rivers，文艺复兴时期的作品，不过罗马是希腊文
明的传承者，所以你说的也算靠谱了... 这个是超级meaty的，我见到的大部分雕塑都
没有这么猛
月亮河说得对，大卫是传说中的少年，所以体形并不大
原件被挪到了Academia，不能拍照，原来站立的地方放了个copy
还有著名的掷铁饼者，也很苗条，跟路大仙的头像很象
这也是copy，原件弄丢了
这个boxer算是比较大只的了，我觉得象瓜叔，键子肉类型的
我超级喜欢这个torso，虽然残破了，你说不定能搞成这样？ |
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s******3
发帖数: 112 | 16 太久不怎么运动了，感觉身体明显不如以前
决定还是去gym，也试试看能不能练得匀称点，倒不需要大肌肉
目前是这样，一周运动5天，周末休息
3天有氧，2天力量
有氧：
跑步2miles，其中平路1迈，速度6.5，incline 12，speed 6，0.5迈，cool down 0.5迈
rowing：2 miles
力量器械：
torso rotation, seated abdominal crunch, over head press，chest press，
seated leg press，leg extension，seated leg curl，seated low row，back
extension
每样12次，3组
0.5迈的rowing 热身
试了几天，感觉还行，不知道大家有什么建议，
另外以前打球，lower back有扭伤(也可能是拉伤？)，有什么需要注意的吗，或者说是
不是背部运动要少做，比方说back extension？rowing的时候，原来的伤处有点酸痛，
但不严重 |
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d*******g
发帖数: 8992 | 17 这个和rotary torso好像有点像啊，至少对侧腹的感觉有点像。 |
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g**4
发帖数: 863 | 18 抬头挺胸，双肩后展下沉。保持后腰neutral
我发现high bar，卧推，overhead，row这几项torso的姿势其实都一样的 |
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s***r
发帖数: 358 | 19 Hope everyone's training is going well! Mine certainly hasn't been for the
past couple of months. I have been having left shoulder pain since last July
. It got better in October. But I strained it again in January after a few
weeks of benching. On top of that, I strained my hip flexor in October
during a pause squat and couldn't squat for months. The pain from not being
able to train is less bearable than the one from the injuries themselves. I
did what I could to get everything better and star... 阅读全帖 |
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j******e
发帖数: 1424 | 20 各位高手们，我开始了1个月。 有些问题请指教
1： swing 的时候是左臂主要用力，还是双臂一起用力呢?
2: back swing 的时候，hip是Turn 好还是不turn好呢？ 我是说有人告诉我尽量少
turn
hip， 只是torso turn这样会打得比较稳定，可是有的trainer说turn your hip to
creat
space。
3：7 iron， P 和 S full swing 应该打多远啊， 我打得好的话分别是 7-140ft，P-
100ft和
S-75ft. |
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p******u
发帖数: 101 | 21 I just started one month ago too, so I'm not really the right person to
comment. But I noticed that you are using only your arms. I don't see the
torso plays much role. Your upper body is bending too much the back is not
straight. Maybe you'r too far away from the ball. Playing a driver or long
woods your upper body should be more upright than playing irons.
But I believe the main reason for the short distance is you are not letting
the club head do its job. You are doing everthing for it. You s |
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p******u
发帖数: 101 | 22 Thanks for your input. I always,well always means less than 2 months in my
case anyhow, there is but limited amount of lateral movement in down swing.
The majority part of dropping the shoulder is accomplished by turning
torso from bottom to top. Or, maybe I misunderstand you. if lateral movement
does not mean hip movement. But indeed shallowing the plane is so critical.
That's why it's hard for me to hit the driver. Sweeping, sweeping, sweeping
.【 在 typhoon (无所谓) 的大作中提到: 】
the
likely
sync |
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t*****n
发帖数: 467 | 23 Yes, I mean hip lateral move. and you are right, the right shoulder is
accomplished by turning torso from bottom to top. it's not a consciously
move. I should use "you right shoulder will drop" instead of "drop your
right shoulder."
.
movement
critical.
sweeping |
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v****e
发帖数: 19471 | 24 他不是说不需要hip rotation, 而是说只要用肚脐附近的torso发力，hip rotation自然
就有了。我观察他本人的hip rotation还是非常明显的。至于到这种练习方法是否对我
有用，恐怕得过阵子才能知道。
s
by
toss |
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z***u
发帖数: 115 | 25 in Jim Hardy's one plane swing theory, he also say if your backswing is on
the plane, you can start your downswing by turning your body's big muscle(
the torso you mentioned) as hard as you can, but not the hip rotation only.
自然 |
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v*****r
发帖数: 2325 | 26 attached tw,sg,ak swinglex video down_the_line
check the 3rd row of attached picture:
when the right elbow reaches right side belly, the club shaft is aligned to
right forearm, and the club head is well behind torso.
i checked my slow motion swing video, not even close. tried to do it in
front of mirror in slow down motion, i have to do swing very different from
now. or take a very different swing plane from now.
i think this is a check point for efficient swing. gotta take me another 3 -
6 mont |
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v*****r
发帖数: 2325 | 27 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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v*****r
发帖数: 2325 | 28 i have been casually doing fitness training for years. strength pretty much
stays there for a long time, flexibility without clear improvement until
golf.
golf provides my fit training more motivation and specific purpose. also
uncovered several aspects which i never paid attention before, such the core
muscle group, forearm muscle group controlling wrist, flexibility (toe
touch/hold, torso rotation, deep squat, shoulder joint, etc.)
最后无法提高了就是因为身体条件的限制. |
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t***w
发帖数: 165 | 29 In addition to great shoulder turn and the torso coil, shaft is in perfect
plane that's why we can't see the club.
Hasn't visit this forum for awhile good to see many more participants. |
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v*****r
发帖数: 2325 | 30 以前打出过好球， 找回来稍微容易一些。 当然以前打的“好”的时候， 感觉也不是
很明确。
从 SWING PATH 和 LAUNCH ANGLE 着手。 慢动作体会关节的动作。
不过一次性不容易求解， 因为 STUCK . 过一段时间， 脑子清醒性情平静容易。
最近一个SESSION DRIVER/FW/HYBRID 都打出高飞远。
DRIVER 有飞行出RANGE, 估计 260 多的CARRY.
又MIX 了一些IRON, 试图统一SWING. 效果也不错。 当然还需要重复测试和巩固。
我的问题是 HAND TOO ACTIVE.
其实TORSO & CORE 是支架和引擎， arm CONNECTED TO BODY， SET UP A TRACK FOR
THE SWING. HAND PASSIVE 以后就好很多了。 路线也比较直。 DRIVER choke down
2-3 INCH, 短了一些， 但是路线跟准， 可以代替3WOOD 开球。 |
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v*****r
发帖数: 2325 | 31 长推 我用cristie kerr的tip, 靠肩膀的feel， 先看线，再看距离远近和坡度， 想象
球能走多远(feel speed),然后马上推。
5-8尺的短推很关键， 进了， 2putts, practice 从40-50 ft 有很多2putts. 但是
一不小心， 就3putts.
在场上， 我用心的时候， 还可以。匆忙或long game suck 影响心情， 也不行。
long game， 主要是稳定性太难有进步。我每次都能感觉到我动作中某个环节的变数 -
--- setup, grip, takeaway, backswing 的力度和速度， weight shift, arm torso
connection， 身体的松紧程度， 当然还有脑子清醒程度， 当时的性情（急躁还是耐
心）
golfing 时间长， swing文字的东西都基本懂， 但是我开始发现， 知道的tips, 往往
没有真正做到。 常常不知觉的乱调， 不利于动作的稳定。
you are good at your long game. I know a teenage, almost 15. He... 阅读全帖 |
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v***s
发帖数: 4031 | 32 场上能推出平时练习六成的水平，就不错了。往往是推的时候，脑子里一片混乱，动作
走型，读错草走向。有个朋友，推得不错，动作不怎么样，每次都花很多的时间，看来
看去。有一次，我跟他开玩笑，问他，在那晃悠，是不是都在读草，他说，不是，是为
了把心静下来。
另外，场上， 用心的时候，情绪稳定，身体状态好，容易发挥好。
-
torso |
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a***x
发帖数: 398 | 33 恭喜阿！打不出fade和slice是因为你的挥杆路径已经是稳定的inside-out啦。这个是
稳定的必须条件，高手的必经之路。只要稍稍加快一些Torso的转动，球路就是直的或
者小fade了（power fade）。 |
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t*******t
发帖数: 1656 | 34 这个Torso的转动速度是我最近正在体会的。不过现在基本上我只能有一种转动速度。
快一点慢一点好像都会出问题。杆越长越是如此。短铁杆好一点。wedge 又好一点。56
度60度都可以通过调整转动速度来控制距离。 |
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j******e
发帖数: 1424 | 35 我最近还有一简单的体会就是强调眼看的是两腿的重心位置而不是球， 越长的杆儿越
靠球后。这样可以强化torso rotate 帮助杆头sqaure 而不是刻意手上加动作。
shaking 的问题暂时解决。 其实道理早就知道， 可是我没去强调就全走了样。
lag |
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f*********n
发帖数: 11154 | 36 这篇里面有很多有用的信息：
http://www.gunsandammo.com/2006/10/14/shotguns-for-home-defense
If there is one handheld weapon that is more likely than others to offer a
one-shot stop of a hostile opponent, it would be “the gauge” or “12
banger” as it is known on the street.
One of the things I heard over and over from prisoners was their respect for
and fear of the shotgun. One inmate who was incarcerated for murder and
drug-trafficking charges told me “A determined man with a ‘gauge’ should
not be messed with.... 阅读全帖 |
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s******5
发帖数: 478 | 37 嗯，大家说得不错。
This was actually done on a TV show several years ago to show what would
happen.
A .308win round was placed in a mannequin's hand at waist level about 15"
away from the body and then heated with a propane torch.
The cartridge detonated in just a couple of seconds sending the bullet only
about 3 feet away (without the case being confined in a chamber it can't
build enough pressure to propel the bullet very far).
It was the small pieces of the case after the round detonated that proved t... 阅读全帖 |
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S**********s
发帖数: 4534 | 38 "人人都说 mossberg 的stock pistol grip是a piece of shit."
"人人都说pistol grip是a piece of shit."
fixed for you.
The advantage of a long gun IS the stock, because it doesn't just allow you
to use your torso to absorb the recoil for faster follow up shots, it also
allows cheek weld, which translate into faster target acquisition.
with a good cheek weld, whatever you look at is where your muzzle is
pointing at, and that's where the shot placement will be.
PGO grips are supposed to be used with a single point... 阅读全帖 |
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e***s
发帖数: 1397 | 39 Summary: Best choice is 12GA pump shotgun, loaded with #1 buckshot.
http://www.firearmstactical.com/briefs10.htm
Shotgun Home Defense Ammunition
(Tactical Briefs #10, October 1998)
For home defense, a shotgun is superior to a handgun in terms of being able
to stop a violent intruder as quickly as possible. A reliable, well-made,
pump-action shotgun can usually be purchased for less than the cost of a
handgun of comparable quality. Also, inexpensive birdshot ammunition,
typically used for trainin... 阅读全帖 |
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s******9
发帖数: 1451 | 40 我的教练是个老美特种兵退役的。一切从实际、实战、实用出发。若是45ACP, 我会先
瞄torso，但是.32, 我会在近距离先瞄眉心。其实两者都需要反复训练和较好的心理素
质。 |
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s******9
发帖数: 1451 | 41 这个概念本身是对的。不过又是相对的：
1）距离。如果是50码，命中率极低（虽然手枪打50码、100码也是训练科目之一），如
果是5码之内，甚至in the face, 那就不一样。
2）枪的可控性。小枪可控度高，跟进补枪超快。9mm double tap 的时间，小枪可以
three taps. 后座小增加命中率。
3）反复练习。如果平时大都瞄torso, 那是不建议瞄头。如果平时练习多，条件反射和
自信就容易形成。
4）人与人不一样啊。这里没有吹嘘的意思，但是对A不适用，不见得对B也不适用。 |
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P*****J
发帖数: 1745 | 42 理论上是这样吧，我是打不了这么准。
看这个弹道图，如果用300米zero的话，从0-300米都是在+30cm以内。这里有位说毛子
兵都是瞄裤腰带，所以300米内可以不出躯干。
http://www.ar15.com/archive/topic.html?b=4&f=64&t=138735
"The rear setting on the sight is the battle sight setting. It's the same as
the 300 meter setting. The Soviet Army used it for zeroing and shooting.
Soviet soldiers were trained to aim at the belt buckle. Using that aim point
, the BSS will allow a torso hit on a standing man sized target from point
blank to 300 meters without changing the sight settin... 阅读全帖 |
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t*****x
发帖数: 2602 | 43 这个应该是在B3的动作。
我上课学的时候是一只手伸在前面，一只手伸在后面，然后two foot glide，dip，
turn。
按说转过来之后应该继续向后glide的，先别说滑了吧，我就转过来，居然都站不稳。
原地转就没事，边滑边转就不行，转一次摔一次，今天练了多次，屡试不爽。
所以我自己认为应该是有什么技术要领没有做到，尤其是torso的动作，我觉得可能有
些细节我没留意。
未来很长时间我都没有时间去上课，只能偶尔自己滑滑，所以想问版上有高手知道这个
的要领在哪里吗？
晚上感觉老腰都闪了
看这个版人气好低，finger crossed |
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C*******U
发帖数: 475 | 44 DAY05 AUG 14 2009
早期清水半杯,蜂蜜水一杯
早餐:面包夹煎鸡蛋,果汁一杯
加餐:杏仁若干,protein shake
午餐:蟹肉拌onion dip, 加carrots
加餐: 香蕉,protein shake
晚餐: 蒸桂花鱼,
晚上踢球前一杯
blueberry, banana smoothie, 加牛奶, 超级好喝
今日运动:
INDOOR TRACK 40 LAPS = 8KM 用时55分钟
35LapS Running, 5 laps cooldown
腹部强化训练
totary torso: 70LBS 10 X 3 on each side
incline crunch 15x3
regular crunch 20x3
side bend 20x3
leg raise 15x3 |
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C*******U
发帖数: 475 | 45 我现在腹肌主要一下几个动作
1. incline crunch 就是那个可以调节高度的bench, 我最开始从第一格开始练习， 现
在可以跳到最高， 大约和地面45角左右吧每组18个，一般三组到四组
2. regular crunch, 我躺在垫子上，腿抬起小腿跟大腿成90度角，20x 3
3. side bend 主要练习侧腹部，左腿搭在右腿上然后像做ｃｒｕｎｃｈ一样不过朝左
侧抬起，反之亦然
4. bicycle crunch 坐等自行车状,你可以google一下具体动作
5. rotary torso 是一个器械, 也是联系侧腹部的
我基本每天都练这些动作, 挺管用的, 最刺激腹部的就是bicycle crunch |
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C*******U
发帖数: 475 | 46 DAY 08
第一周顺利达到目标
这周目标就是182LBS,再减掉2LBS
饮食就不介绍了,我也没有固定的菜谱,怎么营养怎么吃
今天锻炼项目
跑步 Indoor track 40圈, 8公里,35圈跑步, 最后5圈cooldown
腹部训练
incline crunch 15 x 4
abs crunch 15x4
leg raise 15x3
rotary torso 70 lbs 10x3 |
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