工作時走動戴負重 - 健身
![Barb Cronin avatar](/img/beaver.jpg)
By Barb Cronin
at 2018-03-26T12:41
at 2018-03-26T12:41
Table of Contents
本身工作場地很大,共五層
一般上巡視完五層都要一小時半到兩小時,一天兩次
一程大約會走上8千到1萬步(大約5-7公里)
整天加起來至少兩萬步
想要每次走的時候先從手上套沙袋
過後腳,往後再套馬甲這樣增加重量
因為是工作還是要保留一些體力,二來我是扁平足,第三我體脂30%,所以我不大敢讓自己跑
早餐燕麥乳清奇亞籽200ml低脂牛奶加一顆大蘋果約200g
午餐都是飯盒有什麼吃什麼,一大碗飯,菜和肉量9:1
晚餐以高蛋白(雞胸或魚)為主食配青菜不吃飯,不吃煎炸,吃到不餓為主
飲水量一天至少4L
重訓後乳清一杯
胸,背,手,肩一星期兩次
腳和核心一星期一次(之前發文有人推說練腳別太操)
想問說負重走路這樣對我現在的體能,減脂和肌肉哪方面幫助比較大?
謝謝大家
-----
Sent from JPTT on my Xiaomi Redmi Note 4.
--
Tags:
健身
All Comments
![Candice avatar](/img/girl1.jpg)
By Candice
at 2018-03-28T02:53
at 2018-03-28T02:53
![Candice avatar](/img/girl2.jpg)
By Candice
at 2018-03-31T14:00
at 2018-03-31T14:00
![Charlotte avatar](/img/girl3.jpg)
By Charlotte
at 2018-04-03T09:12
at 2018-04-03T09:12
![Callum avatar](/img/bee.jpg)
By Callum
at 2018-04-07T11:03
at 2018-04-07T11:03
![Sandy avatar](/img/girl4.jpg)
By Sandy
at 2018-04-10T23:26
at 2018-04-10T23:26
![Joseph avatar](/img/beret.jpg)
By Joseph
at 2018-04-11T21:14
at 2018-04-11T21:14
![Robert avatar](/img/boy1.jpg)
By Robert
at 2018-04-14T01:10
at 2018-04-14T01:10
Related Posts
不可能完成的引體向上 (中文字幕)
![Selena avatar](/img/cat4.jpg)
By Selena
at 2018-03-25T22:49
at 2018-03-25T22:49
有史以來最好的腹肌訓練動作 (中文字幕)
![James avatar](/img/cat1.jpg)
By James
at 2018-03-25T21:14
at 2018-03-25T21:14
增肌減脂菜單詢問
![Frederica avatar](/img/girl1.jpg)
By Frederica
at 2018-03-25T14:40
at 2018-03-25T14:40
燕麥的食用時機
![Zora avatar](/img/girl3.jpg)
By Zora
at 2018-03-25T12:17
at 2018-03-25T12:17
請問飛輪的重量選擇?
![Sierra Rose avatar](/img/woman.jpg)
By Sierra Rose
at 2018-03-25T09:26
at 2018-03-25T09:26