Dione Monthly Challenge Day 9 奥林匹克 《狄俄涅》 挑战第九天
Description(说明) | 中文 | English |
---|---|---|
Current city(所在城市) | 吉隆坡 | Kuala Lumpur |
Weather (天气) | 晴 34度 | sunny 34'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
200 jumping jacks 开合跳
100 burpees 波比运动
100 sit ups 仰卧坐起
100 leg levers 躺卧提腿
感想 / Feeling
I'm not at my average form today as I'm seriously lack of sleep yesterday. I squeeze it through the whole workout with many mistakes all over the place. I couldn't concentrate at all. My arms and feet are jelly and I can hardly jump up to complete a Burpee. Towards the end, I'm just rushing to finish everything off very quickly so I can get some rest. Shall I call today a failure? Not a chance, atleast I'm doing it with my best effort. I can still see a puddle of sweat left on my workout mat. Checkout the workout schedule, on 10th days I got to rest from my jumping jacks, but increased another 50 on the sit up. From there onwards, will be slowly addidng up to 800 reps a day! I better be ready by then and have enough sleep to support myself mentally and physically.
今天的状态实在不佳。因为昨晚(今早)迟睡导致精神不振。一边做运动是一边算错已经是第几次。很多动作也没有完整,比如波比运动时基本上最后一个动作完全没有力跳跃起来拍手。手和脚软软的。一直坚持到最后完成所有的运动项目,虽然最后那几个是比较马虎了些因为赶着完成,但其实再勉强下去也没能再练了,体力已经透支。那今天算失败吗?我不觉得。最少我自己心里知道我已经尽力了。我看到地上一滩汗已经知道我有用心用力了。我们且看,明天可以休息一天不必做开合跳,可是明天也多加了另外50次的仰卧坐起。然后继续下来还要不断增加其他项目的运动次数。我必须在最艰难之前让身体有充足的休息和把体格练好来迎接更大的挑战。
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 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/@davidke20/6t9ses-dione-monthly-challenge-day-7
https://steemit.com/cn/@davidke20/dione-monthly-challenge-day-7
https://steemit.com/cn/@davidke20/dione-monthly-challenge-day-5-and-6
https://steemit.com/cn/@davidke20/dione-monthly-challenge-day-4
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
@davidke20, 你看你这小屁股翘得咧!
没有看胸部?
你好!cn区点赞机器人 @cnbuddy 谢谢你对cn区的贡献。如果不想再收到我的留言,请回复“取消”。
好呀。常来坐哦
@davidke20, 我好欣赏你滴~~~
BTW, @cn-naughty.boy 淘气包你个死鬼,这次又送个STEEMM的山寨币给我,你现在还好意思出来...
还别说,虽然是山寨币价值还是升了。
你图片上的物件该怎么称呼?是鞋子还是袜子呢?
是室内运动鞋。国内叫五指鞋。袜子当然也需要买五指的。
https://steemit.com/cn/@davidke20/day-22nd-get-fit-challenge
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Ok boss thank you
so many badges, man :)
Not that I request for it. It wanna come, it will cum. Oh wait...
我最近的状态是,一天跑步一天在家跟着一个叫keep的软件做无氧运动,希望可以尽快恢复体力吧,之前失恋把自己折腾的身心俱疲
因为没有赏鱼,所以身心疲劳。快上来我家看金鱼,一定很快痊愈的。
好认真的计划呀,毅力真强!
已经开始断了。身体支持不住。上了年纪真不是开玩笑。
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