從cardio queen到..女生重訓心得 - 健身

By Elma
at 2015-01-24T08:05

Table of Contents

嗨大家好

一直想po心得文有一段時間了可是就一直覺得 “ 再一兩個月說不定會更好！“
2014年底的時候發現今年的二月就差不多是我開始接觸重訓滿三年
所以就決定有什麼po什麼了

我本來就是愛運動的人大概六年前開始跑步
直到有一天班上同學問我要不要試試看重訓線條會比較漂亮變結實
我也想大腿肌肉強壯一點跑步膝蓋比較不會受傷所以就開始這一趟奇妙的旅程哈哈

這中間一直都是斷斷續續的但沒有很有計劃的訓練
雖然持續都有跑步跑了幾場比賽完成了半馬
但是就還是個cardio queen哈哈這大概是2012夏天
http://imgur.com/dnzmRO5

去年九月開始非常有規律的去gym 也比較有機會可以自己煮
每段時間回頭看到自己的成長進步都好感謝一路上支持我和批評我的人
每次聽到女生幹嘛要重訓？！或叫我不要太認真運動的人就想回他們這個
http://imgur.com/70PW9JP

特別感謝iscpupu大大這幾年真是不厭其煩的給我意見和指導還有聽我抱怨 TnT

課表大概是 weights and cardio交替

腿
squat/deadlift 兩個都是115lbs 6-7RM
angled leg press 478 8RM!!!
leg press- 先做雙腿再做單腿super sets
split squat with dumbbells

HIIT

背二頭
dumbbell row and barbell roll super set
assisted pull up
cable machine pull down
cable machine row
pull up 5下！！！
reverse fly
biceps curl super sets
這幾個選四個這樣有點變化

HIIT

胸三頭肩
declined/inclined push up super sets
chest fly machine
two arms triceps extension with dumbbell and skull crusher super set
barbell shoulder raise
handstand and different variations
elbow stand

HIIT or cores
一堆有的沒的plyos
squat jump
burpees
lunge jump
etc..

背面
http://imgur.com/thUrnoB

腿
http://imgur.com/AWH4Wwa

http://imgur.com/osXHzLM

正面
http://imgur.com/F3aTXvk

Iron-X!!!
http://imgur.com/EtMFJmm

謝謝大家～

--

Tags: 健身

All Comments

By Una
at 2015-01-28T04:14

霸氣外露

By Ingrid
at 2015-01-30T02:23

分離度好強好辣啊

By Edward Lewis
at 2015-02-01T23:13

超強...

By Edwina
at 2015-02-05T19:44

超強

By Ursula
at 2015-02-08T23:16

………好猛喔人體國旗

By Hamiltion
at 2015-02-11T21:26

這個下半身在台灣女性真的少見

By Leila
at 2015-02-14T19:32

好喜歡妳的屁股和背部，厲害！

By Selena
at 2015-02-19T08:57

媽的太強了太犯規了怒推

By Vanessa
at 2015-02-20T14:04

強

By Valerie
at 2015-02-23T10:04

你要我們假巨巨們情何以堪?

By Hedy
at 2015-02-25T23:41

強

By Suhail Hany
at 2015-02-26T15:12

Ho lee shet, 好腿！

By Yuri
at 2015-02-28T21:46

輸了崩潰

By Dorothy
at 2015-03-03T00:32

難得看到台灣女性也有這樣的性感身材。

By Jacob
at 2015-03-07T12:25

好強…… 這臀有點犯規啊

By William
at 2015-03-11T10:49

這種體能差不多電掉台灣7、8成男生

By Tristan Cohan
at 2015-03-15T21:13

好辣

By Zanna
at 2015-03-17T11:12

這也太強大，請受小弟一拜

By Zanna
at 2015-03-19T03:44

不止外在強，核心也很強，推推

By Adele
at 2015-03-20T21:55

情何以堪

By Dinah
at 2015-03-23T20:04

強者我同學啦！so proud of u :)

By Dinah
at 2015-03-26T11:22

好強～好想認識妳哦!!

By Andy
at 2015-03-31T08:22

太強了！

By Gilbert
at 2015-03-31T15:31

又猛又辣

By Kyle
at 2015-04-01T08:50

太強了!!!

By Agnes
at 2015-04-04T08:40

帥氣!

By Lauren
at 2015-04-08T21:21

給他爆

By Lucy
at 2015-04-12T14:00

超強

By Anthony
at 2015-04-14T17:43

Omg！你好強！！你也在美國嗎？

By Zora
at 2015-04-14T19:43

好強

By Christine
at 2015-04-17T10:22

強大！

By Quintina
at 2015-04-20T22:59

推阿超猛

By Tristan Cohan
at 2015-04-21T10:56

帥

By Selena
at 2015-04-24T11:14

唉唷誰說亞洲女生練不出這種身材<3 這不就是了

By Madame
at 2015-04-25T03:07

強

By Lydia
at 2015-04-29T22:05

我才要謝謝你讓我在健身教練的路上不忘初衷

By Charlotte
at 2015-05-01T13:40

等你回來再一起workout :")

By Lily
at 2015-05-02T03:58

推！強大！

By Dorothy
at 2015-05-05T16:08

這腹肌....先跪在說

By Candice
at 2015-05-10T13:38

強。。。。。。。

By Adele
at 2015-05-13T08:58

好性感，讚

By Barb Cronin
at 2015-05-14T02:14

哇…真的練的很好！

By Hedy
at 2015-05-18T07:18

有點猛

By Cara
at 2015-05-21T01:56

太猛了

By Ivy
at 2015-05-24T21:34

正！

By Rachel
at 2015-05-25T00:58

XDDDDDDD

By Hazel
at 2015-05-25T09:07

好正喔!!

By Emma
at 2015-05-26T02:29

已跪...

By Olga
at 2015-05-28T03:41

超強！超正！

By Edith
at 2015-05-28T16:26

太勵志了啦！

By Franklin
at 2015-05-28T20:26

跪了

By Ursula
at 2015-05-31T23:32

超強的！！

By Queena
at 2015-06-04T21:21

媽呀！好強大

By Jack
at 2015-06-06T23:58

超強的

By Ula
at 2015-06-08T12:26

超強的!

By Tracy
at 2015-06-13T07:06

已經有比基尼選手等級了

By Ingrid
at 2015-06-17T15:40

腿軟跪了

By Christine
at 2015-06-17T19:25

太猛拉

By Carolina Franco
at 2015-06-22T08:14

好強喔

By Sierra Rose
at 2015-06-26T10:07

台灣女生這大概是前1%吧 XDD

By Eartha
at 2015-06-30T02:40

太美了！也推iscpupu的熱情和專業~

By Mia
at 2015-07-04T21:00

XX1我是女生我愛你(誤)

By Joe
at 2015-07-08T23:49

超強! 請問可以透露身高體重嗎？

By Barb Cronin
at 2015-07-10T05:05

靠……這好強哦，那個臀跟腹(跪)

By Queena
at 2015-07-14T18:58

腹肌真的好威！！

By Kristin
at 2015-07-17T15:01

好性感！！！

By Lydia
at 2015-07-20T14:18

臀部狂墊一大票女星！！

By Todd Johnson
at 2015-07-22T18:59

勵志文

By Megan
at 2015-07-27T01:27

救命啊，太強了

By Damian
at 2015-07-29T23:31

這已經是神級了身高體重跟她一樣看起來也很難一樣吧..

By Mia
at 2015-08-01T02:30

原po 160 112~115磅吧偷洩漏女人的秘密XD

By Edith
at 2015-08-01T23:19

這樣美麗的體態，體重的數字多寡根本就不重要。

By Ursula
at 2015-08-02T03:02

體重計砸掉，鏡子才是真相。

By Regina
at 2015-08-02T17:58

我162啦！115lbs 上下浮動然後謝謝大家！！

By Carolina Franco
at 2015-08-03T21:40

好強!!!!!!!!

By Emma
at 2015-08-04T22:41

體重真的不重要鏡子才是

By Ula
at 2015-08-06T18:06

好厲害。核心超猛

By Zanna
at 2015-08-10T14:17

太強了!!!

By Zanna
at 2015-08-10T18:06

這超猛！！！

By Skylar DavisLinda
at 2015-08-14T12:17

超強！！

By Todd Johnson
at 2015-08-18T16:50

太神啦～～～～～

By Bethany
at 2015-08-20T08:23

太正點了！

By Ethan
at 2015-08-21T10:13

angled leg press 478lb 有猛到

By Christine
at 2015-08-23T03:40

可惡，想偷摸背...好強...

By Tristan Cohan
at 2015-08-23T13:37

好猛可以認識一下嗎

By Rosalind
at 2015-08-27T21:55

性感又健康

By Zora
at 2015-09-01T05:05

強大

By Mia
at 2015-09-03T04:50

最好是只電掉台灣七八成男生啦人體國旗耶

By Erin
at 2015-09-03T07:03

太神啦RRRRR

By Una
at 2015-09-05T17:42

真美 (流口水

By Audriana
at 2015-09-08T10:41

太猛啦

By Lydia
at 2015-09-09T05:50

太強大了!!

By Quanna
at 2015-09-09T10:29

就算我昨天剛練完腿,我還是要跪!!!

By Rebecca
at 2015-09-12T21:30

推推！有特別加強腹部嗎？

By Doris
at 2015-09-17T18:50

太猛啦XDD我才剛開始重訓目標向你看齊！！

By John
at 2015-09-19T21:22

超猛沒看過幾個女生做得了human flag 分離度也很棒

By Sandy
at 2015-09-23T19:54

國旗支援 http://i.imgur.com/MG2IWx0.jpg

By Adele
at 2015-09-28T18:01

挖!!!!!!!!!

By Faithe
at 2015-10-03T00:00

上面那張圖我只看到兩個變態ㄏㄏㄏㄏㄏ

By Sierra Rose
at 2015-10-05T15:05

左邊的才是變態

By Wallis
at 2015-10-07T15:47

太強了

By Hedda
at 2015-10-12T03:12

再推

By Elvira
at 2015-10-15T20:05

強啊

By Dora
at 2015-10-16T07:22

三推

By Mason
at 2015-10-18T16:02

不爆怎麼行

By Freda
at 2015-10-23T07:12

讓他爆讓他爆讓他爆讓他爆讓他爆讓他爆讓他爆讓他爆讓他爆

By Oliver
at 2015-10-23T15:01

強

By Megan
at 2015-10-26T09:41

By Hardy
at 2015-10-30T13:30

我決定要以你為目標看齊！！human flag我去年底很想練成可

By Elvira
at 2015-11-04T10:01

請問可以問腹肌練法嗎？我體脂14-15~可是腹肌很不明顯

By Agnes
at 2015-11-07T23:21

各種捲都做，強度夠就會出來啦

By Ethan
at 2015-11-12T09:50

滿屌的是說有沒有人說過妳長的有點像姚明阿

By Ethan
at 2015-11-15T04:13

好漂亮的屁股喔！！！！！

By Liam
at 2015-11-17T06:33

太神了...

By Connor
at 2015-11-17T15:17

超辣的!!!!!!!可惡想看本人!!!

By Una
at 2015-11-21T05:10

本人超正，台灣之光

By Frederica
at 2015-11-22T13:53

好強可以認識你嗎!!!

By Edwina
at 2015-11-26T11:05

這樣體脂多少?

By Gilbert
at 2015-11-27T12:06

太神拉~~可以認識嗎>///<

By Damian
at 2015-11-30T22:43

哇嗚@0@

By Quanna
at 2015-12-01T21:45

跪求飲食內容

By Quanna
at 2015-12-04T14:18

太強，已跪

By Erin
at 2015-12-05T17:56

太強了

By William
at 2015-12-09T17:39

身材超正!!!是怎樣>////<

By John
at 2015-12-14T10:44

巨巨

By Freda
at 2015-12-18T02:47

可惡～想摸 ><（我是女的）

By Brianna
at 2015-12-22T13:22

想認識你, 想加FB~ 身材太殺啦！！羡慕中 (我是女的)

By Belly
at 2015-12-24T10:37

天啊超猛XD……

By Jake
at 2015-12-27T03:39

靠正爆了超愛那個背阿!

By Victoria
at 2015-12-29T02:03

(￣□￣|||)a 以下開放摸原PO肌肉

By Ina
at 2015-12-31T22:22

那個腹肌要把我吃掉了

By Necoo
at 2016-01-01T11:52

正

By Rebecca
at 2016-01-02T22:46

看那腹肌我還以為只有10出頭!!!

By Olga
at 2016-01-06T07:55

四五個月前了我也很好奇現在是多少耶！

By Noah
at 2016-01-06T13:02

正!背部練的好看!! 好奇飲食內容的規劃

By Heather
at 2016-01-11T06:33

太強!!!!! (已跪) 身為男人根本魯蛇

By Eden
at 2016-01-14T07:15

直屬學姊OP，朝聖推!

By Carolina Franco
at 2016-01-17T01:22

練的好美呀，我要以你為目標邁進！

By Bennie
at 2016-01-19T23:24

有幸認識本人，本人好正喔！！！！！！！！！！！！

By Joseph
at 2016-01-20T19:59

那屁股跟腹肌！！！好正！！

By Zenobia
at 2016-01-25T04:11

第一張圖裁掉一半應該是旁邊有男友吧哈哈

By Emily
at 2016-01-25T08:18

wow!!!!!!!!!

By Sierra Rose
at 2016-01-28T10:18

好愛你重訓第一張的屁屁太美了想問你一周健身幾次

By Megan
at 2016-01-30T12:45

謝謝!weights 3＋cardio 2(看情況會再多一天核心)

By Madame
at 2016-02-03T16:33

超正

By Hamiltion
at 2016-02-08T12:37

厲害愛，感覺遇到跟我ㄧ樣瘋狂的人了，還是個女生，讚!!

By Irma
at 2016-02-10T23:34

我是女生，你的屁股真的超性感!!! 我要更加油了

從cardio queen到..女生重訓心得 - 健身

All Comments

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