Dione Monthly Challenge Day 4 奥林匹克 《狄俄涅》 挑战第四天
Description(说明) | 中文 | English |
---|---|---|
Current city(所在城市) | 吉隆坡 | Kuala Lumpur |
Weather (天气) | 阴 34度 | Cloudy 34'C |
Exercise (运动展示) | 参考流程第四天 | Refer day 4 in the plan |
Focus(注重部分) | 腹部 | Core |
今天的运动 / Today's workout
100 Jumping Jacks 开合跳
50 Burpees 波比运动
50 Sit ups 仰卧坐起
50 Leg levers 躺卧抬腿
感想 / Feeling
4th day now. As the old saying goes, anything important you must repeat it 3 times. So have I, and today I did it with more than a minute ahead of my best time since day 1. This is on the first week module, and you'll figure out from week 2 onwards almost every single exercise has been doubled, and the following week tripled!!! It is better for me to enjoy my "honeymoon" workout now. If I don't push hard now, I'm going to suffer for the rest of my whole training program.
第四天了,就好像大家常说的,3的定律。重要的事要做三次,重要的话要说三次。今天第四天,竟然突破了记录超过一分钟多!现在还好,第一个星期还算是蜜月期。如果你有注意流程,接下来第二个星期全部运动都翻一倍,然后再下个星期又再加一倍!我得趁现在把握时机锻炼气魄,不然接下来整个训练就会很难受了。
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 | ||
Day 5 | 100 | 50 | 50 | 50 | 06/04/2018 |
Day 6 | Day Off | Day Off | Day Off | Day Off | 07/04/2018 |
Day 7 | Day Off | Day Off | Day Off | Day Off | 08/04/2018 |
Day 8 | 100 r1 100 | 50 r10 50 | 50 r5 50 | 50 r5 50 | 09/04/2018 |
Day 9 | 100 r1 100 | 50 r10 50 | 50 r5 50 | 50 r5 50 | 10/04/2018 |
Day 10 | Day Off | 50 r10 50 | 50 r5 100 | 50 r5 100 | 11/04/2018 |
Day 11 | 100 r1 100 | 50 r10 50 | 50 r5 100 | 50 r5 100 | 12/04/2018 |
Day 12 | 100 r1 100 | 50 r5 50 r5 50 | 50 r5 100 | 50 r5 100 | 13/04/2018 |
Day 13 | Day Off | Day Off | Day Off | Day Off | 14/04/2018 |
Day 14 | Day Off | Day Off | Day Off | Day Off | 15/04/2018 |
Day 15 | 100 r1 250 | 50 r5 50 r5 50 | 50 r5 50 r5 50 | 50 r5 50 r5 50 | 16/04/2018 |
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
https://steemit.com/cn/@davidke20/dione-monthly-challenge-day-3
https://steemit.com/cn/@davidke20/dione-monthly-challenge-day-2
https://steemit.com/cn/@davidke20/dione-monthly-challenge-day-1
https://steemit.com/cn/@davidke20/day-23rd-get-fit-challenge
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@davidke20, 你就应该代表国家队去参加奥林匹克!
需要吗?你上次还没答我,到底要我代表哪一个国家?
你好!cn区点赞机器人 @cnbuddy 谢谢你对cn区的贡献。倘若你想让我隐形,请回复“取消”。
不要隐形。我要让全世界都知道你每天来我这作客。
饿了后面有香蕉吃
运动前吃。过后不适合
第四天了!!
如果你想问我为什么突然来你的blog这么多篇文章留言, 因为我突然想起好几天没有看你的posts 了,原来你有这么多文章了。。总有种感觉follow太多人了,我一天只在steemit 最多几个钟,很多人的文章都会被埋着,可能我会考虑整理一下followers 吧。。
我有尾随你吗?没有!
我有点赞你吗? 有!
我有给你留言吗? 想到要问/表扬才有。
暂时自己摸索。希望有天我们坐下漫谈时才有机会表演给你看。文字很难表达。放心,不会随便跟你表白的。
你不说我都没发觉原来你没有尾随我, 原谅我的后知后觉。
是因为你用·ginabot 吗?我是前几天才注册了ginabot, 发现有一个功能是,如果一些人发布新文章而你又想知道的话, Gina可以提醒你,是用这功能吗?
哈哈 你是说这个月steemit meetup 时吗?
我没有用 Gina 的。改次有机会谈吧。我的讲座会在槟城,月底。你是不可能过来的吧。
就不能在KL 吗。。哈哈, 我记得你以前说要在penang做, 因为那里华人多。。这是在周末吗?
在哪里做最重要是看有没有接头人安排报名和会所。毕竟我们做这些讲座吃力不讨好,没有工资的。27日星期五晚上是讲解会介绍 steemit 28日星期六中午是集训。教导已经有账号的怎样成为一个高点击率的博客。
噢, okay
诶,不要说到我不可能去这样, 我有可能去啊,毕竟我升级了,工作可以安排时间了 哈哈
这活动是确定了噢?
对呀。如果你可以安排,我看你多留一天,因为星期六上完课已经傍晚,如果再赶着回来吉隆坡应该会被累坏。除非有人开车又不同。
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