健身〜

happyfrog

xiaomizhu 发表于 2013-6-12 07:15
青石老弟， 伤筋动骨要养好伤再说。

楼上二位， 看你们的log， 我干捉急啊。 不能运动太惨了。

+1, dengdengdeng 奔一个!

dengdengdeng

xiaomizhu 发表于 2013-6-12 08:15
青石老弟， 伤筋动骨要养好伤再说。

楼上二位， 看你们的log， 我干捉急啊。 不能运动太惨了。

Les Mills Combat 45 min.

http://www.beachbody.com/product ... C4bcCFc9AMgod4GkAtA

dengdengdeng

xiaomizhu 发表于 2013-6-12 08:15
青石老弟， 伤筋动骨要养好伤再说。

楼上二位， 看你们的log， 我干捉急啊。 不能运动太惨了。

http://www.beachbody.com/product ... 90X2&s_kwcid=TC|17312|p90x2||S|e|23142443413&gclid=CILvudaC4bcCFcZaMgodHRYA_A

P90x2 和1 的最大区别就是2需要不断保持平衡.1个静止的练肌肉. 2是需要保持平衡并且练肌肉.
我感觉2很不错.推荐.

dengdengdeng

xiaomizhu 发表于 2013-6-12 08:15
青石老弟， 伤筋动骨要养好伤再说。

楼上二位， 看你们的log， 我干捉急啊。 不能运动太惨了。

我奔.并且怂恿领导和我一起奔.而且大量奔.需要请教怎么增肌.蛋白质吃的也不少了,按照营养师的建议.米面全戒了. 就是不怎么增肌.6pack也没出来.

建议大家一起奔,并且每月一奔,看进步.

happyfrog

dengdengdeng 发表于 2013-6-13 05:33
我奔.并且怂恿领导和我一起奔.而且大量奔.需要请教怎么增肌.蛋白质吃的也不少了,按照营养师的建议.米面 ...

Not bad at all!

To increase muscle volume, the key is to train with large weight, which you can only do 5 repetitions at a time at most.

Also focus workout in one day on a single large muscle groups(say chest, or shoulder, or back, or legs) only, and shift to work on different groups on different days. On that single day, work with several different moves to stimulate that group of muscle from different direction, say, train chest day, work with flat bench press first, for 4-5 sets, then switch to declined bench press for another 4-5 sets, then switch to inclined bench press for another 4-5 sets. then at the end of workout, you can squeeze in some training on small muscle groups such as gripping aiming at your forearms, or bi-ceps,

If you worry about losing fat, at alternative days(2 days a week would suffice), you can start your workout with cardio, such as treadmill or elliptical machine, keep your heart rate at fat losing or even cardio range for 20-30 minutes. Warn you, too much cardio would make it hard to grow muscle.

My body already stabilized at the stage as I posted before, so nothing new. Nice piece of Berreta, and hot wife.

Olly

dengdengdeng 发表于 2013-6-13 05:33
我奔.并且怂恿领导和我一起奔.而且大量奔.需要请教怎么增肌.蛋白质吃的也不少了,按照营养师的建议.米面 ...

好身材啊!赞！

dengdengdeng

happyfrog 发表于 2013-6-13 10:56
Not bad at all!

To increase muscle volume, the key is to train with large weight, which you can  ...

请你介绍一下简单增肌动作,在家可以练的.

比如胸肌.

我下次再问你背肌.
谢谢.

happyfrog

dengdengdeng 发表于 2013-6-13 10:28
请你介绍一下简单增肌动作,在家可以练的.

比如胸肌.

You have to work with heavy weight. So that means, if you do pushup(which works you arms and chest), you should put some weight on your back(put on your backpack filled with books, for example), so you can only do that for 5 repetitions, or you can ask your children to sit on you back to do it. Or, you can try do pushup with one arm only, that probably will work. If you can't do that yet, do pushup, while you push up, clamps your hands in front your chest, or more challenging, behind your head, and set back so you won't fall with your face hitting the floor.

To work out your shoulder, you can do headstand, then use your two arms to push yourself up and gradually let your head set down on the group and repeat. If you have difficulty balance, lean on the wall and try this.

To work out you back, best way is do pullups, with wide grip as possible, and with your palm facing forward. If that is not challenging for you, when you pullup, instead of raise your chin above the bar or door frame, hold your head down to your chest and try to raise your neck up to the bar. Alternatively, you can keep your legs raised up at 90 degree to your torso while you do pullups, which works out your abs as well.

To work out your arms, your can support yourself on two arms, each on a steady chair, then drop yourself slowly all the way down by bending your arms, and raise up, if this is too easy, get your backpack with weight.

dengdengdeng

happyfrog 发表于 2013-6-13 11:54
You have to work with heavy weight. So that means, if you do pushup(which works you arms and chest ...

谢谢，假如每组５个的话，一天要做几组？
一礼拜３天这个力量，３天cadio，１天休息？

力量之后要不要吃蛋白粉？吃多少？加入每天已经吃３只手那么多的瘦肉。

xiaomizhu

你领导身材好的一塌糊涂！ 我是女的， 鼻血也流了一地。

她骨架子真心好！ 腰细， 三维黄金比例， 肌肉结实紧致！ 赞！

你 要增肌， 上大重量， 练前， 后 30分钟各一勺蛋白粉， 这是最起码的。

happyfrog

dengdengdeng 发表于 2013-6-13 12:06
谢谢，假如每组５个的话，一天要做几组？
一礼拜３天这个力量，３天cadio，１天休息？

At least 4 to 5 组, until you exhaust.

Can't give you a set schedule. Don't jack up all at once, gradually increase the intensity, be careful not to hurt/over workout, listen to your body, if you feel too sore the next day, take a day off or work out on a different group of muscles. Try it out first to see what you can do, push your limit but not break yourself.

I don't take any supplements, so I can't advise you about eating. I just eat normally(with little carbonhydrate as you do), no extra meat. But according to my ex-roommate's experience, he did take protein powder everytime right after the workout and his muscle did grow fast. I would say if you eat 4 extra egg whites would be good enough. Give a try and see how it goes, then you can adjust to increase or decrease, just don't let it on all at once, your body needs time to adjust, and takes time to show the effect(a month at least).

happyfrog

xiaomizhu 发表于 2013-6-13 12:13
你领导身材好的一塌糊涂！ 我是女的， 鼻血也流了一地。

她骨架子真心好！ 腰细， 三维黄金比例， 肌肉结 ...

Yeah, he's one lucky bastard.

dengdengdeng

xiaomizhu 发表于 2013-6-13 13:13
你领导身材好的一塌糊涂！ 我是女的， 鼻血也流了一地。

她骨架子真心好！ 腰细， 三维黄金比例， 肌肉结 ...

dengdengdeng

xiaomizhu 发表于 2013-6-13 13:13
你领导身材好的一塌糊涂！ 我是女的， 鼻血也流了一地。

她骨架子真心好！ 腰细， 三维黄金比例， 肌肉结 ...

我家领导想看你奔.

咱们一起来建设本站第一高楼.

dengdengdeng

目前那个欧洲枪好像最高.
我们天天来更新,肯定能超过.

happyfrog

dengdengdeng 发表于 2013-6-13 13:47
目前那个欧洲枪好像最高.
我们天天来更新,肯定能超过.

Let's try it together!

Cyberx1911

我塞，没白来啊！

happyfrog

Cyberx1911 发表于 2013-6-13 13:57
我塞，没白来啊！

Now leave with a bleeding nose.

StupidMIT

dengdengdeng 发表于 2013-6-13 05:33
我奔.并且怂恿领导和我一起奔.而且大量奔.需要请教怎么增肌.蛋白质吃的也不少了,按照营养师的建议.米面 ...

好身材
不吃米面俺一定会死的。。。。

dengdengdeng

StupidMIT 发表于 2013-6-13 18:17
好身材
不吃米面俺一定会死的。。。。

慢慢就习惯了。
开始用少量燕麦，quinoa，代替，慢慢就彻底不吃了。
还可以吃点水果。