Dione Monthly Challenge Day 15 奥林匹克 《狄俄涅》 挑战第十五天
Description(说明) | 中文 | English |
---|---|---|
Current city(所在城市) | 吉隆坡 | Kuala Lumpur |
Weather (天气) | 雷雨 30度 | Thunderstorm 30'C |
Exercise (运动展示) | 体重运动 | bodyweight training |
Focus(注重部分) | 腹部 | core |
今天的运动 / Today's workout
350 jumping jacks 开合跳
150 burpees 波比运动
150 sit ups 仰卧坐起
150 leg levers 躺卧提腿
感想 / Feeling
Workout wasn't too harsh compare to two days ago when doing 2 days at once. Shoulder feels like tearing apart. I can hardly feel my stomach now. Bruises on the back above my butt cheek also due to extensive leg raises. I'm considering to change workout back to endurance to cut down my wear and tear.
今天的运动不算太辛苦,跟早两天比起来,这个算是小事情了。现在肩膀酸痛,腹部也是成天麻痹的感觉。背后脊椎骨尾部屁股对上的位置有损伤,感觉是过多提腿运动导致。我现在正考虑要把暂时的特训改成有氧运动,来减低损耗。
计划 A Plan
Below is the full plan for 29 days training. I'm going to make this as a disciplinary workout so I will continue to do. A commitment to the internet is so much more motivating than whatever I can promise to myself.
以下是二十九天的完全运动方案。我现在将这个拿来当成一项纪律运动,每天都会来报道。原因是,不管我多么有决心,人始终会有很多“理由”和藉口,所以在网上快马一出,驷马难追!不做下去都不行了!
App can be found here 可从以下链接下载App
https://play.google.com/store/apps/details?id=com.freeletics.lite&hl=en
Day | Jumping Jacks | Burpees | SITUPS | Leg Raises | Date |
---|---|---|---|---|---|
100 | 50 | 50 | 50 | ||
100 | 50 | 50 | 50 | ||
100 | 50 | 50 | 50 | ||
100 | 50 | 50 | 50 | ||
100 | 50 | 50 | 50 | ||
Day Off | Day Off | Day Off | Day Off | ||
Day Off | Day Off | Day Off | Day Off | ||
100 r1 100 | 50 r10 50 | 50 r5 50 | 50 r5 50 | ||
100 r1 100 | 50 r10 50 | 50 r5 50 | 50 r5 50 | ||
Day Off | 50 r10 50 | 50 r5 100 | 50 r5 100 | ||
100 r1 100 | 50 r10 50 | 50 r5 100 | 50 r5 100 | ||
100 r1 100 | 50 r5 50 r5 50 | 50 r5 100 | 50 r5 100 | ||
Day Off | Day Off | Day Off | Day Off | ||
Day Off | Day Off | Day Off | Day Off | ||
100 r1 250 | 50 r5 50 r5 50 | 50 r5 50 r5 50 | 50 r5 50 r5 50 | ||
Day 16 | 100 r1 250 | 50 r5 50 r5 50 | 50 r5 50 r5 50 | 50 r5 50 r5 50 | 17/04/2018 |
Day 17 | 250 r1 250 | 50 r10 100 | 50 r5 50 r5 50 | 50 r5 50 r5 50 | 18/04/2018 |
Day 18 | 250 r1 250 | 50 r5 100 | 50 r5 50 r5 50 | 50 r5 50 r5 50 | 19/04/2018 |
Day 19 | 250 r1 250 | 50 | 50 r5 50 r5 50 | 50 r5 50 r5 50 | 20/04/2018 |
Day 20 | Day Off | Day Off | Day Off | Day Off | 21/04/2018 |
Day 21 | Day Off | Day Off | Day Off | Day Off | 22/04/2018 |
Day 22 | 250 | 25 r1 25 r1 25 | 50 r5 50 r5 50 | 50 r5 50 r5 50 | 23/04/2018 |
Day 23 | 250 | 50 | 50 r5 50 r5 50 | 50 r5 50 r5 50 | 24/04/2018 |
Day 24 | 100 | 25 r1 25 r1 25 | 50 r5 50 r5 50 | 50 r5 50 r5 50 | 25/04/2018 |
Day 25 | 50 r1 50 r1 50 | 50 | 100 | 100 | 26/04/2018 |
Day 26 | 50 | 25 | 50 | 50 | 27/04/2018 |
Day 27 | Day Off | Day Off | Day Off | Day Off | 28/04/2018 |
Day 28 | Day Off | Day Off | Day Off | Day Off | 29/04/2018 |
Day 29 | Dione Day | Dione Day | Dione Day | Dione Day | 30/04/2018 |
Those who doesn't challenge these standard workout, you can choose to replace these below
Burpee => Sprawl
Sit up=> Crunches
Lef raises=> Hand assisted leg lever(put your hands behind your buttock to help lift your butt higher)
如果你觉得你不想挑战标准运动,你可以选择以下运动代替
波比 铺展运动
仰卧起坐 半仰卧起坐
抬腿运动 手扶助抬腿(将双手垫着臀部以太高来见底抬脚的压力)
If you have no idea what challenge I'm talking about, here's the link to my introduction post.
如果还没有读过我的自我挑战介绍贴可点击此
Dione Monthly Challenge Day 13 & 14 奥林匹克 《狄俄涅》 挑战第十三 与 十四天
Dione Monthly Challenge Day 11 & 12 奥林匹克 《狄俄涅》 挑战第十一 与 十二天
Dione Monthly Challenge Day 10 奥林匹克 《狄俄涅》 挑战第十天
Dione Monthly Challenge Day 9 奥林匹克 《狄俄涅》 挑战第九天
Dione Monthly Challenge Day 8 奥林匹克 《狄俄涅》 挑战第八天
Dione Monthly Challenge Day 7 奥林匹克 《狄俄涅》 挑战第七天
Dione Monthly Challenge Day 5 & 6 奥林匹克 《狄俄涅》 挑战第五与第六天
Dione Monthly Challenge Day 4 奥林匹克 《狄俄涅》 挑战第四天
Dione Monthly Challenge Day 3 奥林匹克 《狄俄涅》 挑战第三天
Dione Monthly Challenge Day 2 奥林匹克 《狄俄涅》 挑战第二天
Dione Monthly Challenge Day 1 奥林匹克 《狄俄涅》 挑战第一天
Dione monthly challenge introduction 本次挑战介绍贴
@davidke20, 看看你这一身腱子肉!
顺路 @cn-cutie.pie 妹子,撩一个 ?
没。胖了。运动很累,所以吃多了。
@davidke20, 伦家就觉得你写得不错嘛~~~
怎么会运动贴觉得写得不错
你好cn区点赞机器人 @cnbuddy 感谢你对cn区作出成长的贡献。倘若你不喜欢我的留言,请回复“取消”。
乖乖。吃赞。今天全部吃赞。
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Thank you boss
哇哦,看到你整理了莫非的链接,强迫症表示hin嗨心❤️
我在写奥林匹克的帖子呢,感觉你写的好讲究好用心,我都不知道从何入手(´▽`)
用心一次,接下去就有好日子过了。从马国社交博客教练 @maverickfoo 身上学来的。
啊啊啊,拉仔哥做到这么多了。。仰卧起坐我只能100…
其实要减肥10下做5轮就可以了。这个月的挑战不是减肥,是练耐力,可以更“持久” 。你知道我指什么吧。呜哈哈哈哈哈
那要好好练腿喔!!大腿很管用的呢~~~~
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