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Weight History
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13 January 2022
2022.1.12
臀部训练
热身:髋关节环绕(四肢着地)、消防栓式、弹力带后踢腿,对角线侧踢,侧身直腿上踢(脚踝内扣)
动作:脚垫高杠铃臀桥(12个,保持不休息)+弹力带臀桥(15个)+单腿臀桥
槓鈴直腿硬拉 5kg 10×3
保加利亚单腿箭步蹲 7kg 10×4
繩索.直腿上抬 7kg .10×4
hiit 4分钟 + 30分钟有氧
Weight:
Lost so far:
Still to go:
Diet followed:
59.1 kg
0 kg
9.4 kg
Reasonably Well
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Gaining 0.3 kg a Week
11 January 2022
(1 comment)
06 January 2022
2022.1.6
臀部訓練
熱身
时间轴:
髋外展
杠铃臀推 加弹力带 15kg 10×4 17.5kg 5×2
哑铃弹力带RDL
绳索后踢腿 垫脚 不要踢太高 9kg 10×4
后抬腿9kg 10×4
器械腿举 9kg 10×3
腹部hiit 10分钟
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30 December 2021
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21 December 2021
家人回老家拜拜,一個人簡單過冬至
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Uperfect's Weight History
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