v*****r
发帖数: 2325 | 1 逐渐意识到Aerobics的重要性. heard P90X has a lot of aerobics kenpo. don't
know its details, 决定先模仿一下他这方面的训练原则.
in addition to weight training work out at gym twice a week, 今天开始
aerobics work out.
according to http://en.wikipedia.org/wiki/Aerobic_exercise
Both the health benefits and the performance benefits, or "training effect",
require a minimum duration and frequency of exercise. Most authorities
suggest at least twenty minutes performed at least three times per week.
把这里和书上读到的exercise 组合了一下，运用一些warm | h********1
发帖数: 1061 | 2 what is rhythmic punch and rhythmic kicks? i didn't get anything from google.
",
slow
【在 v*****r 的大作中提到】
: 逐渐意识到Aerobics的重要性. heard P90X has a lot of aerobics kenpo. don't
: know its details, 决定先模仿一下他这方面的训练原则.
: in addition to weight training work out at gym twice a week, 今天开始
: aerobics work out.
: according to http://en.wikipedia.org/wiki/Aerobic_exercise
: Both the health benefits and the performance benefits, or "training effect",
: require a minimum duration and frequency of exercise. Most authorities
: suggest at least twenty minutes performed at least three times per week.
: 把这里和书上读到的exercise 组合了一下，运用一些warm
| h********1
发帖数: 1061 | 3 my 2cents.
normally, i don't see any stretch in the circuits, you can do stretch after,
and warm up before.
also, 20 min with no stop doesn't seem to be practical. 5 seconds to switch
from one to another is ignored, but after one circuit, you need at least 1 ~
2 mins of rest. normally the circuit is repeated 3 times.
for your body weight squat, if you want to challenge yourself more, you can
add a jump when each time you finish the full squat,that takes a lot of
energy.
another pretty exhausting
【在 v*****r 的大作中提到】
: 逐渐意识到Aerobics的重要性. heard P90X has a lot of aerobics kenpo. don't
: know its details, 决定先模仿一下他这方面的训练原则.
: in addition to weight training work out at gym twice a week, 今天开始
: aerobics work out.
: according to http://en.wikipedia.org/wiki/Aerobic_exercise
: Both the health benefits and the performance benefits, or "training effect",
: require a minimum duration and frequency of exercise. Most authorities
: suggest at least twenty minutes performed at least three times per week.
: 把这里和书上读到的exercise 组合了一下，运用一些warm
| v*****r
发帖数: 2325 | 4 这个我的叫法有一点土了. 就是踩着音乐鼓点移动步伐快速出拳 和踢腿.
我看p90x的commercial 上有tony 带着一群人踩着音乐鼓点移动步伐快速出拳，左一下
右一下
google.
【在 h********1 的大作中提到】
: what is rhythmic punch and rhythmic kicks? i didn't get anything from google.
:
: ",
: slow
| v*****r
发帖数: 2325 | 5 多谢小丸子
我昨天刚刚看到circuit这个词
还没来得及搞清是什么意思
我那stretch 主要是在一系列的punch之前活动一下肩关节
"英雄"所见略同, 那bodyweight deep squat 做着做着我就越来越快了，开始跳了
burpee with jump?
http://www.ehow.com/video_2365520_do-burpee-calisthenics-exercise.html
我不清楚exercise 之间休息了几秒，反正是非常短
不过我的节奏不很快
看到过一健身操， 那节奏真快啊
我保持一种节奏just enough keep me 大喘气和出汉吧
bench press is not good enough, not yet very many reps for plyometics push
up with clapping hands
after,
switch
~
can
【在 h********1 的大作中提到】
: my 2cents.
: normally, i don't see any stretch in the circuits, you can do stretch after,
: and warm up before.
: also, 20 min with no stop doesn't seem to be practical. 5 seconds to switch
: from one to another is ignored, but after one circuit, you need at least 1 ~
: 2 mins of rest. normally the circuit is repeated 3 times.
: for your body weight squat, if you want to challenge yourself more, you can
: add a jump when each time you finish the full squat,that takes a lot of
: energy.
: another pretty exhausting
| h********1
发帖数: 1061 | 6 看到你那个link了，再加上jump，就是，站起来后，身体尽可能向上跳一下，然后接下
一个burpee。这样连续做30个。还有种方法是用时间来算，而不是数个数，比如一分钟
，或2分钟。
那个bodyweight deep squat，也同样，蹲下去的时候，可以用手摸下地，然后起来时
身体尽量伸展，向上跳，感觉你在摸篮筐。
【在 v*****r 的大作中提到】
: 多谢小丸子
: 我昨天刚刚看到circuit这个词
: 还没来得及搞清是什么意思
: 我那stretch 主要是在一系列的punch之前活动一下肩关节
: "英雄"所见略同, 那bodyweight deep squat 做着做着我就越来越快了，开始跳了
: burpee with jump?
: http://www.ehow.com/video_2365520_do-burpee-calisthenics-exercise.html
: 我不清楚exercise 之间休息了几秒，反正是非常短
: 不过我的节奏不很快
: 看到过一健身操， 那节奏真快啊
| f*******n
发帖数: 5241 | 7 小丸子，你一上来就让人做30个Berpee啊，要求够高的。：）
【在 h********1 的大作中提到】
: 看到你那个link了，再加上jump，就是，站起来后，身体尽可能向上跳一下，然后接下
: 一个burpee。这样连续做30个。还有种方法是用时间来算，而不是数个数，比如一分钟
: ，或2分钟。
: 那个bodyweight deep squat，也同样，蹲下去的时候，可以用手摸下地，然后起来时
: 身体尽量伸展，向上跳，感觉你在摸篮筐。
| h********1
发帖数: 1061 | 8 i'm an ooooooooooooold woman with 25 burpee jumps within a min, he is way
yoooooooooooooounger guy,
30 is fair lah......... he is a lot stronger than me lah......... look at
his bench press and squat records. :)
【在 f*******n 的大作中提到】
: 小丸子，你一上来就让人做30个Berpee啊，要求够高的。：）
| j*********g
发帖数: 3826 | 9 Burpee按照标准做法一分钟25个是不太容易的，不过我看到别人做一般都不标准。蹲的
时候脚跟在地上，撑的时候身板也要笔直不能软乎乎晃动。
【在 h********1 的大作中提到】
: i'm an ooooooooooooold woman with 25 burpee jumps within a min, he is way
: yoooooooooooooounger guy,
: 30 is fair lah......... he is a lot stronger than me lah......... look at
: his bench press and squat records. :)
| h********1
发帖数: 1061 | 10 i think mine can be considered correct. i can only do 25 for the first round
, for the second round and third,
will be 2 or 3 short. burpee jump really kills me, the one i scare most. :(
my highs are burning soooooooo bad.
【在 j*********g 的大作中提到】
: Burpee按照标准做法一分钟25个是不太容易的，不过我看到别人做一般都不标准。蹲的
: 时候脚跟在地上，撑的时候身板也要笔直不能软乎乎晃动。
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