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发帖数: 650 | 1 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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