自主訓練：一年的變化 - 健身

By Dorothy
at 2017-01-27T21:51

Table of Contents

各位巨巨辣妹新年好，趁著守歲的空檔，斗膽在musclebeach獻上首次心得文(超緊張)，
手機排版，若有眼睛不適的話也先給你說聲抱歉唷～

------------------------------------

在去年這個時候才第一次負重深蹲，而到現在我還是認為他是改變我最大的一個動作，深
蹲要注意的真的不只是蹲下去那麼簡單而已。從空槓到現在可以90kg(1rm)，實在是太有
感觸哩～！

先來個去年1月左右的照片：
http://i.imgur.com/hI0tEyl.jpg

就是一個上半身軟弱細下半身胖腫的身形

直接來個近期的對照圖：
http://i.imgur.com/YnZVdvg.jpg

http://i.imgur.com/BTGwPOW.jpg

http://i.imgur.com/8XFoHh6.jpg

其實我自己很開心線條有看得出來了

這一年來去健身房的頻率大概4-5天 / 週。飲食部份上半年比較嚴格，除了偶爾麥當勞，
幾乎餐餐原型食物，體脂下降速度頗快。但下半年後因工作較忙碌，只得選擇較為清單的
便當、或健康餐盒外送、或牛排不淋醬或subway。原以為會因為外食增加脂肪，但也還是
持續下降(雖然是真的比較慢。體脂肪重17.9-12kg)，骨骼肌也還是有增加(22-24.8kg)。

至於訓練，從最早期的初等知識：訓練大肌群，到現在會懂得依照自己想要雕塑的肌群再
去安排菜單，後三角、菱形肌、股二/四頭…等等。
http://i.imgur.com/lfCoftt.jpg

http://i.imgur.com/jtBCrWm.jpg

一直以為要很久才能引體向上，加上我的重量也不算輕(158/56kg)。在去年11月也成功拉
上去了～

感觸最多的，其實是自己真的要下更多的功夫吸收知識、然後不斷錄影重看自己的動作，
複習和檢討。考量到經濟因素沒法請教練，認真的自主訓練還是可以進步的呀！

自己遠不及版上的巨巨們，也期許明年的這個時候能有粒粒分明的美背。有可能這篇心得
文都是大家知道的道理，就當作互相勉勵啊！小妹真心希望可以與大家同進步滴 > <

最後也祝福大家新年快樂！少一點的靠北多一點的正向成長，新的一年也要吃飽睡飽練爽
爽唷！peace~ ^___<

--

Tags: 健身

All Comments

By Delia
at 2017-01-30T23:58

推

By Yedda
at 2017-02-02T00:03

運動女生推一個我都已經一年多沒蹲到90了…

By Leila
at 2017-02-05T22:31

Peace

By William
at 2017-02-07T13:19

真的強

By Eartha
at 2017-02-09T21:40

...不推對不起良心

By Charlotte
at 2017-02-12T01:21

感人

By Edwina
at 2017-02-13T14:11

新年快樂

By Lily
at 2017-02-17T10:04

強！

By Agatha
at 2017-02-17T11:45

很厲害欸，一年後期待妳再貼一篇

By Daph Bay
at 2017-02-20T08:21

推有毅力

By Irma
at 2017-02-21T18:52

推喔

By Franklin
at 2017-02-24T14:40

推推推

By Carol
at 2017-02-26T13:28

屁股練得很好看!!

By Madame
at 2017-03-01T08:35

\這會爆/ 很厲害～～

By Rachel
at 2017-03-04T15:04

wow

By Jack
at 2017-03-08T02:26

屁股好看

By Tristan Cohan
at 2017-03-11T11:54

只能推~~

By Erin
at 2017-03-12T01:14

太神啦。會爆～～～～

By Candice
at 2017-03-13T07:18

推~~

By Brianna
at 2017-03-15T22:30

推啊

By John
at 2017-03-18T11:21

還以為走錯版@@

By Elma
at 2017-03-19T16:02

這下肢好猛

By Steve
at 2017-03-24T13:09

眼熟上次發過文？

By Lydia
at 2017-03-27T20:53

已寄信回我

By Yedda
at 2017-03-30T12:24

推

By Belly
at 2017-03-31T15:31

哦哦哦屁屁！來PK

By Charlotte
at 2017-04-03T16:09

光那顆小蜜桃就滿分了！

By Irma
at 2017-04-06T16:08

腿也很棒，繼續努力吧！

By Callum
at 2017-04-09T04:56

先推了超棒

By Mason
at 2017-04-13T05:43

壯

By Ursula
at 2017-04-16T00:49

我ㄉ屁屁也很翹^^

By Susan
at 2017-04-16T23:46

不推不行

By Gary
at 2017-04-17T14:45

好厲害

By Daniel
at 2017-04-20T00:17

好想交一個像妳一樣喜歡重訓運動的女友，一起上健身
房。

By Jake
at 2017-04-20T23:53

會爆！！

By Irma
at 2017-04-25T04:52

多年不見同學推推

By Damian
at 2017-04-25T12:36

太正啦！喔喔喔喔喔喔喔！

By Suhail Hany
at 2017-04-25T20:40

屁股好美
屁股好美

By Linda
at 2017-04-26T17:20

厲害，推！！
厲害，推！！

By Jake
at 2017-04-27T12:48

太強了
太強了

By Daph Bay
at 2017-05-02T01:12

推

By Tom
at 2017-05-04T08:53

好強！

By Odelette
at 2017-05-08T23:47

推推<3

By Genevieve
at 2017-05-11T21:13

good

By Suhail Hany
at 2017-05-13T10:24

正，想追。

By George
at 2017-05-16T18:29

推

By Ula
at 2017-05-17T12:34

厲害! 可以試試看壺鈴喔有意想不到的效果

By Annie
at 2017-05-20T22:51

我的手自已推了

By Dorothy
at 2017-05-21T21:38

壺鈴王害我笑了

By Dora
at 2017-05-25T05:42

看了c大的身材並不認為壺鈴效果好

By Edith
at 2017-05-28T05:14

真是有毅力！強

By John
at 2017-05-29T16:39

強！

By Blanche
at 2017-05-31T06:41

YanQ那就是意想不到的效果

By Ula
at 2017-06-01T22:07

推

By Edith
at 2017-06-06T18:22

好厲害噢噢噢

By Elizabeth
at 2017-06-06T21:10

阿斯

By Yedda
at 2017-06-10T17:32

好猛～

By Zanna
at 2017-06-13T14:43

想要那個手臂

By Caitlin
at 2017-06-13T17:47

太美了

By Daph Bay
at 2017-06-14T22:30

好勵志啊...而且練的很美，看來今天過完年也要來甩肉了

By Tracy
at 2017-06-17T20:30

By Dinah
at 2017-06-19T05:48

這我可以我說重量

By Ida
at 2017-06-21T13:07

約到這來啊

By Susan
at 2017-06-23T16:08

想推我說槓鈴

By Todd Johnson
at 2017-06-26T21:19

背也不錯

By Todd Johnson
at 2017-06-29T09:50

感覺不錯啊健身的女生很漂亮

By Sierra Rose
at 2017-06-30T15:47

覺得深蹲好難啊！推ㄧ個

By Rosalind
at 2017-07-04T07:53

太棒了！繼續加油啊！

By Elvira
at 2017-07-07T20:05

公館WG嗎?原PO太強了，想認識XDDD

By Agatha
at 2017-07-08T10:41

夜店健身房好潮~~

By Bethany
at 2017-07-10T13:20

很強

By Cara
at 2017-07-12T03:29

新信件尚未查看

By Wallis
at 2017-07-16T15:52

原po真勵志希望我也能跟你一樣啊

By Rae
at 2017-07-17T02:31

這屁股......我很單純的

By Todd Johnson
at 2017-07-21T20:15

一起健身的正妹好友給推!本人又正又強又天然呆……滿分

By Hamiltion
at 2017-07-26T02:44

總算等到你po文了

By Faithe
at 2017-07-26T04:52

好漂亮的屁股！羨慕推><

By Blanche
at 2017-07-28T23:21

這屁股。我戀愛啦～讚讚讚

By Audriana
at 2017-08-01T11:12

這屁股太厲害了

By Quanna
at 2017-08-02T08:49

好強大！

By Kelly
at 2017-08-06T02:59

某位k開頭的去八卦版看搜尋他的發文就知道，樓主別在

By Hedwig
at 2017-08-11T00:06

意
http://i.imgur.com/aUimGK2.jpg

By Emma
at 2017-08-15T09:22

推

By Donna
at 2017-08-20T09:07

屁股的線條太厲害，真的是下過很多工夫的，恭喜妳

By Frederic
at 2017-08-23T13:17

女孩兒別再說不想練重訓了，看看這個很棒的例子

By Dorothy
at 2017-08-23T16:23

讚

By Isla
at 2017-08-24T12:43

以為走錯板，還好我已經寄了(誤)

By Doris
at 2017-08-28T18:17

很猛

By Candice
at 2017-08-29T03:47

有點害羞><

By Mia
at 2017-09-03T00:25

這腿和屁股太美了

By Kelly
at 2017-09-03T04:16

我很常看到你耶原來是鄉民真的蹲很認真！

By Freda
at 2017-09-04T18:20

太威了~~~~

By Candice
at 2017-09-06T15:15

87%女森都去健身房都只做有氧，我在這裡看到了少數

By Dorothy
at 2017-09-11T10:02

的13%

By Damian
at 2017-09-15T16:03

屁屁好美!!

By Quanna
at 2017-09-16T08:06

這身材只能推了繼續加油堅持下去

By Lily
at 2017-09-19T01:37

阿斯～～

By Hedwig
at 2017-09-23T12:47

推

By Hardy
at 2017-09-26T22:58

推！！！！

By Barb Cronin
at 2017-09-28T20:17

厲害，改變有目共睹

By Anonymous
at 2017-09-30T10:22

有毅力又懂健身的美女推

By Faithe
at 2017-09-30T11:57

線條真的很好

By Hazel
at 2017-10-03T01:39

天然呆也加分！

By Xanthe
at 2017-10-07T21:30

謝謝分享,整體蠻美的,某帳號可以滾了

By Donna
at 2017-10-08T02:10

這屁股我可以Q^Q

By Emma
at 2017-10-09T04:12

推。肌肉線條很美，希望未來我也能練成這樣...

By Zenobia
at 2017-10-13T20:21

推女森棒棒！！！

By Rae
at 2017-10-17T12:33

k帳號那種人心理扭曲說的話也差不多，原po超強

By Mary
at 2017-10-19T20:51

推

By Daph Bay
at 2017-10-20T17:20

好勵志！

By Kumar
at 2017-10-24T02:57

推真的改變很多

By Ivy
at 2017-10-27T18:37

推

By Mary
at 2017-10-31T17:18

好強~.~

By Jake
at 2017-11-01T21:46

太勵志了吧!! 但為何胖時期要遮臉XD 感覺胖的時候也很正

By Ina
at 2017-11-03T10:02

讚啦

By Kyle
at 2017-11-07T17:00

女性可以做到引體向上應該花很多功夫

By Joe
at 2017-11-09T22:42

讚

By Ida
at 2017-11-12T09:03

躺在屁股上睡覺應該很舒服@@

By Regina
at 2017-11-15T05:37

強大的台南女生推妳在哪練告訴一下我會慚愧的避開XD

By Rebecca
at 2017-11-18T02:50

信箱炸了

By Olga
at 2017-11-21T14:52

好強認真推，屁屁的曲線太美了！

By Annie
at 2017-11-24T20:35

很厲害尤其是臀部線條

By Enid
at 2017-11-28T03:52

哈哈認識的必推，屁屁讚！

By Kumar
at 2017-12-02T18:21

強!

By Iris
at 2017-12-06T02:30

台南推XD

By Skylar DavisLinda
at 2017-12-07T16:22

猛

By Lily
at 2017-12-09T22:41

猛台南推一個

By Lydia
at 2017-12-13T11:10

太厲害了已戀愛>///<

By Sandy
at 2017-12-17T20:01

推

By Bethany
at 2017-12-21T04:47

台南人幫你推一個超猛!

By Rebecca
at 2017-12-24T23:06

想看胖時期黑色洋裝那張照片！

By Caitlin
at 2017-12-26T06:46

臀好美

By Jacky
at 2017-12-30T00:56

同是重訓女生，覺得妳的深蹲重量+是自主訓練好猛推一個！

By Sarah
at 2017-12-30T19:11

厲害！！

By Hamiltion
at 2018-01-01T17:41

有Doris我就再推一個！

By Agatha
at 2018-01-06T05:10

強喔！

By Freda
at 2018-01-08T19:36

推

By James
at 2018-01-11T01:04

練腿女生不少吧,我教官也這麼說

By Lily
at 2018-01-15T06:38

怎麼常駐性板的帳號也跑來這了...

By Carolina Franco
at 2018-01-19T03:49

台南人自主訓練+1推～粒粒分明可以利用多組數多次數去
練看看！最重要的是肌肉感受度

By Ula
at 2018-01-20T10:41

超粗

By Mary
at 2018-01-24T14:01

一切都端看什麼以心態發文/看文

By Audriana
at 2018-01-25T04:12

推線條好漂亮

By Edward Lewis
at 2018-01-25T22:37

妳應該可以把我舉起來摔

By Kumar
at 2018-01-27T23:12

推推～成為自己的女神！

By Rosalind
at 2018-02-01T18:06

女的這體重拉得上去真的超強

By Jessica
at 2018-02-05T09:40

推，厲害我也想粒粒分明

By Christine
at 2018-02-09T18:34

好厲害！身為女生向你看齊！

By Sierra Rose
at 2018-02-14T05:38

台南人給妳推愛上妳了

By Kelly
at 2018-02-19T04:27

女神！

By Jessica
at 2018-02-24T03:38

美臀照別刪啊太讚啦XD

By Barb Cronin
at 2018-02-25T12:12

別刪拜託，不然每次一堆女人在講基因都沒得打臉

By Barb Cronin
at 2018-02-27T06:39

屁股蛋100分

By Adele
at 2018-02-27T23:28

崇拜太神啦

By Daph Bay
at 2018-03-03T12:59

推

By Callum
at 2018-03-04T14:58

推太強了！

By Valerie
at 2018-03-07T07:58

卡稱擠霸昏!

By Erin
at 2018-03-11T08:20

厲害推

By Lily
at 2018-03-13T21:26

推

By Charlie
at 2018-03-16T07:09

厲害

By Damian
at 2018-03-19T15:14

我也要鼓勵我女朋友這樣練

By Aaliyah
at 2018-03-20T17:32

阿不對我還沒有女朋友

By Enid
at 2018-03-21T17:35

幫樓上QQ 右手趕快開始練,加油!

By Valerie
at 2018-03-25T07:31

超正

By Hazel
at 2018-03-28T02:58

太正惹

By Rachel
at 2018-03-29T06:49

好棒噢我要更努力突破心魔好難

By Dorothy
at 2018-03-30T04:58

天啊！太美了吧！

By Lydia
at 2018-04-02T18:28

好翹哦?(・ω・

By Connor
at 2018-04-07T13:12

水喔~想追

By Ophelia
at 2018-04-08T17:19

想知道一下原po初期的課表安排.感謝!

By Lily
at 2018-04-08T22:54

恆心毅力給推

By Ina
at 2018-04-13T02:48

還好屁屁照我還找的到A_A

By Isla
at 2018-04-14T01:12

幹超強欸

By Ophelia
at 2018-04-17T15:28

原po好nice,我的話就請他自己去做功課...

By Sierra Rose
at 2018-04-19T11:23

好美啊，不敢相信你這樣56

By Michael
at 2018-04-20T00:03

厲害

By Ula
at 2018-04-20T03:00

尋求motivation沒成功QQ

By Zanna
at 2018-04-22T20:48

有改變給推！持續加油！

By Odelette
at 2018-04-25T22:53

跪求翹臀照太神拉

By Dora
at 2018-04-28T02:01

包頭那張美

By George
at 2018-04-29T15:33

網址沒東西啊啊啊
TAT

By Charlie
at 2018-04-30T05:18

美美的

By Tom
at 2018-05-04T04:23

wow看到翹臀照立馬跳起來練深蹲！我也要有翹屁屁

By Dorothy
at 2018-05-08T02:20

你是東南亞人嗎@@

By Regina
at 2018-05-10T16:48

這屁股太神啦推推

By Queena
at 2018-05-11T20:12

我也想要你的背～～～好厲害！我也要更努力了

By Quintina
at 2018-05-13T05:18

推

自主訓練：一年的變化 - 健身

All Comments

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