重訓菜單請益 - 健身
By Poppy
at 2013-10-01T10:40
at 2013-10-01T10:40
Table of Contents
我是否已經詳讀置底文及精華區中的版規:是
↑此行若未填或刪除,文章就會被刪除。
=============================================================================
身高:170cm
體重:53.5kgs
年齡:28y
目前體脂:25-26% 健康檢查:21% inbody:17%
5.6個月前:27%
踏入健康動吃動的生活也將近5.6個月了吧
家裡的體脂數字還是不動如山
之前減脂為主,現在想換重訓。
重訓菜單如下:(啞鈴一支4kgs,一手一支)
暖身5分鐘
啞鈴箭步深蹲 3組 10-12RM 組間休息1分鐘
俯地挺身(全身) 3組 6-8RM 組間休息30秒
Plunk 3組1分鐘 組間休息30秒
啞鈴深蹲 3組 10-12RM 組間休息1分鐘
啞鈴側平舉 3組 6-8RM 組間休息30秒
Plunk 3組1分鐘 組間休息30秒
收操拉筋,怒喝豆漿。
以下問題,請給我建議
1.動作太少?
2.時間不足1小時會影響?
3.手腳分開練OK?
4.不有氧,都重訓,ok?
5.請問youtube上有時會有短短的 abs workout,強度到底?
https://www.youtube.com/watch?v=1919eTCoESo
https://www.youtube.com/watch?v=nH3DFvOgGAg
可以給我更多的建議嗎?謝謝
--
↑此行若未填或刪除,文章就會被刪除。
=============================================================================
身高:170cm
體重:53.5kgs
年齡:28y
目前體脂:25-26% 健康檢查:21% inbody:17%
5.6個月前:27%
踏入健康動吃動的生活也將近5.6個月了吧
家裡的體脂數字還是不動如山
之前減脂為主,現在想換重訓。
重訓菜單如下:(啞鈴一支4kgs,一手一支)
暖身5分鐘
啞鈴箭步深蹲 3組 10-12RM 組間休息1分鐘
俯地挺身(全身) 3組 6-8RM 組間休息30秒
Plunk 3組1分鐘 組間休息30秒
啞鈴深蹲 3組 10-12RM 組間休息1分鐘
啞鈴側平舉 3組 6-8RM 組間休息30秒
Plunk 3組1分鐘 組間休息30秒
收操拉筋,怒喝豆漿。
以下問題,請給我建議
1.動作太少?
2.時間不足1小時會影響?
3.手腳分開練OK?
4.不有氧,都重訓,ok?
5.請問youtube上有時會有短短的 abs workout,強度到底?
https://www.youtube.com/watch?v=1919eTCoESo
可以給我更多的建議嗎?謝謝
--
Tags:
健身
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