v*****r 发帖数: 2325 | 1 read some posts and books over the weekend. just realized that stretch is
part of warm up. it's quiet a comprehensive process to design a suitable
training program
1)warmup consists:
a)aerobic warm up, get heart pumping
b)stretch
2)exercises, choose right amount of weights, reps, and sets. good form.
order of each exercise should be considered. do some variation from time to
time to "confuse" muscle. listen to the body, let body recover fully before
next session. also eat properly to support th | h****8 发帖数: 599 | 2 先不要想那么多,先大概写个12周的雏形,再慢慢调整
先确定你的时间表,打算一周几次,然后再决定每次怎么分配部位
每次多少时间,决定了你一共能做多少组。然后大肌肉块多少组,小肌肉块多少组。这
些组选用什么动作,动作的次序,重复次数 | v*****r 发帖数: 2325 | 3 今天把 upper body joints and muscle massage 了一遍, found that soreness are pretty much gone. but still some lingering discomfort in left shoulder joint. 于是决定 focus on lower body and flexibility today.
带了一个笔记本, 把在这里和书上读到的原则现场运用了一下.
here is the "program"
body weight 158lbs
1a)exercyle, 5min, heart rate to 150 bpm, start to get sweaty
1b)stretch, 15 min. MAN! standing toe touch easily after, hold for 30 count, second second touch ground, hold for 30 count too. along with some other regular stretch exer
【在 h****8 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 先不要想那么多,先大概写个12周的雏形,再慢慢调整 : 先确定你的时间表,打算一周几次,然后再决定每次怎么分配部位 : 每次多少时间,决定了你一共能做多少组。然后大肌肉块多少组,小肌肉块多少组。这 : 些组选用什么动作,动作的次序,重复次数
| j*********g 发帖数: 3826 | 4 这样的squat根本没啥用,要是担心出问题,还不如去蹬leg press。
are pretty much gone. but still some lingering discomfort in left shoulder
joint. 于是决定 focus on lower body and flexibility today.
count, second second touch ground, hold for 30 count too. along with some
other regular stretch exercises. always hold for 30 count, and stretch both
sides
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 今天把 upper body joints and muscle massage 了一遍, found that soreness are pretty much gone. but still some lingering discomfort in left shoulder joint. 于是决定 focus on lower body and flexibility today. : 带了一个笔记本, 把在这里和书上读到的原则现场运用了一下. : here is the "program" : body weight 158lbs : 1a)exercyle, 5min, heart rate to 150 bpm, start to get sweaty : 1b)stretch, 15 min. MAN! standing toe touch easily after, hold for 30 count, second second touch ground, hold for 30 count too. along with some other regular stretch exer
| v*****r 发帖数: 2325 | 5 i see. 有很多年没做 barbell squat, almost forget details except keep back
straight. 主要是因为我没有查 barbell (deep squat) 的做法就去 gym 了. will
try next time and find proper weight for me.
barbell on a track is easier, isn't it. or better go with total free weight?
both
【在 j*********g 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 这样的squat根本没啥用,要是担心出问题,还不如去蹬leg press。 : : are pretty much gone. but still some lingering discomfort in left shoulder : joint. 于是决定 focus on lower body and flexibility today. : count, second second touch ground, hold for 30 count too. along with some : other regular stretch exercises. always hold for 30 count, and stretch both : sides
| j*********g 发帖数: 3826 | 6 我不是很懂。
觉得在smith上做的时候身体好像受到很大限制,跟实际的sq差别很大,可能我不会用的
缘故。
可以用小重量,哪怕是空杆先找专家学个标准姿势。
weight?
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : i see. 有很多年没做 barbell squat, almost forget details except keep back : straight. 主要是因为我没有查 barbell (deep squat) 的做法就去 gym 了. will : try next time and find proper weight for me. : barbell on a track is easier, isn't it. or better go with total free weight? : : both
| h****8 发帖数: 599 | 7 smiths机和自由深蹲很不一样。站距、杠铃所在平面,髋部运动轨迹全都不一样。
smiths机上,杠铃是固定在一个垂直面中运动的。所以在smith上作深蹲,应当是臀部
和杠铃在同一垂直面,脚跟前于这个垂直面。站距采用同肩宽,髋部基本上直上直下,
在水平面的位移很小。一般蹲到大腿根部与地面平行。这个位置看上去与自由深蹲相比
会让人觉得高很多。这是因为你脚的位置相比自由深蹲时往前面移了很多。
打个比方,smith深蹲就好像在靠墙深蹲一样。到底时,你就像坐在一张靠背椅子上。
通常认为自由深蹲效果更好。主要原因是你可以蹲的更低一些,可以调节站距来刺激股
四头的不同头,另外也可以锻炼一些平衡肌。
135lb,155lb那两组既然是热身,没有必要做这么多 你应该是在完成热身之后,选两个
动作,比如说back squat and front squat, 每个动作3*8 这才是一次腿部训练应该有
的量。
还有strech 的问题。不是说今天练哪里就只strech那里。 全身上下,从头部开始,头
,肩,二头,腰,髋部,背阔,膝盖,大腿,小腿,手腕,脚腕全都要活动开。
今天稍后我开个帖子讨论下热身的问题
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : i see. 有很多年没做 barbell squat, almost forget details except keep back : straight. 主要是因为我没有查 barbell (deep squat) 的做法就去 gym 了. will : try next time and find proper weight for me. : barbell on a track is easier, isn't it. or better go with total free weight? : : both
| v*****r 发帖数: 2325 | 8 the gym i frequent is a very small express branch of fitness 24. will find
out if i could take the bar off the smith machine. then have to find open
hook, so that i could take the barbell from about shoulder height and walk
to free space at start, towards end, need to put the barbell back to the
open hook.
probably have to try some variations.
front squat
dumbbell squat
1-leg squat
overhead squat
ski squat
【在 h****8 的大作中提到】![](/moin_static193/solenoid/img/up.png) : smiths机和自由深蹲很不一样。站距、杠铃所在平面,髋部运动轨迹全都不一样。 : smiths机上,杠铃是固定在一个垂直面中运动的。所以在smith上作深蹲,应当是臀部 : 和杠铃在同一垂直面,脚跟前于这个垂直面。站距采用同肩宽,髋部基本上直上直下, : 在水平面的位移很小。一般蹲到大腿根部与地面平行。这个位置看上去与自由深蹲相比 : 会让人觉得高很多。这是因为你脚的位置相比自由深蹲时往前面移了很多。 : 打个比方,smith深蹲就好像在靠墙深蹲一样。到底时,你就像坐在一张靠背椅子上。 : 通常认为自由深蹲效果更好。主要原因是你可以蹲的更低一些,可以调节站距来刺激股 : 四头的不同头,另外也可以锻炼一些平衡肌。 : 135lb,155lb那两组既然是热身,没有必要做这么多 你应该是在完成热身之后,选两个 : 动作,比如说back squat and front squat, 每个动作3*8 这才是一次腿部训练应该有
| h****8 发帖数: 599 | 9 也不一定要强求自由深蹲 以前在中国的时候只有smith机,照样也能练
stick to the basics. back squat, front squat, leg press就行了 这些都是最基本
长力量和块头的动作,这才是主菜。
其他的像你说的single-leg,overhead squat,前者是为了弥补左右腿不平衡,后者是
为了锻炼平衡肌,属于甜点型的。
find
【在 v*****r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : the gym i frequent is a very small express branch of fitness 24. will find : out if i could take the bar off the smith machine. then have to find open : hook, so that i could take the barbell from about shoulder height and walk : to free space at start, towards end, need to put the barbell back to the : open hook. : probably have to try some variations. : front squat : dumbbell squat : 1-leg squat : overhead squat
| v*****r 发帖数: 2325 | 10 adopted your warm up routine
here is my today's work out
exercyle 8 min, heart rate from 80 to 160 bpm, keep 160 for 2 min.
stretch --- squat, toe touch, side bend, trunk twist, head rotation, golf
swing slow motion stretch(both side sides)
i am trying to add plyometrics exercise
punches 3 sets of 10 reps (both sides)
high kicks 3 sets of 10 reps (both sides)
leg press
no bar (45lbs) 8reps
185 lbs 8 reps
230 lbs 8 reps
275 lbs 8 reps
315 lbs 4 reps 可以做, 但是可能已经很猪肝脸了, too much weight?
chest press
【在 h****8 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 也不一定要强求自由深蹲 以前在中国的时候只有smith机,照样也能练 : stick to the basics. back squat, front squat, leg press就行了 这些都是最基本 : 长力量和块头的动作,这才是主菜。 : 其他的像你说的single-leg,overhead squat,前者是为了弥补左右腿不平衡,后者是 : 为了锻炼平衡肌,属于甜点型的。 : : find
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