完成了30 day challenge ab的計劃。

從八月二日開始做第一天，一直到九月一日完成。中間有一天沒做，太忙太累了。但總的是堅持下來了。最後大部分是分組做的，不是一氣嗬成。仰臥起坐可以做30-40次不覺得累。舉腿30次也可以一次做完。Crunches可以一次做60-70個。但在一天內完成。 總的感覺不錯。腰部有力量了。好像還是緊了不少。雖然咱這個年齡是出不來八塊腹肌的，但環繞在肚子周圍的遊泳圈好像小點。以前有幾條穿不進去的褲子能穿了。還有一個by product是傷的膝關節基本完全恢複了。剛剛全蹲擦地，居然可以。快一年了，不能全蹲。

第一次看到這個計劃流壇竹七版主貼的。謝謝竹班。後來在網上找到了下麵的網頁。發在自己建的一個鍛煉小群組中。這是那時寫下的帖子。


http://groups.wenxuecity.com/groups/bbs.php?act=bbslist&gid=1853

2013年8月5日

下麵這個網頁上為你提供30天循序漸進的身體素質練習。最popular的是腰腹肌的練習。你可以一次做完，也可以在一天分幾次完成規定的數額。已經做了3天了，希望能堅持下去。

http://30dayfitnesschallenges.com/classes/30-day-abs-challenge/


要想知道怎麽能夠把動作做正確，請利用下麵這個網頁：

http://30dayfitnesschallenges.com/fitness-techniques/

click more,還有錄像示範。
2013-08-11 06:41:07 已經完成第9天的運動量了。給自己加油：）
2013-08-16 09:43:02 已經堅持做完第13天了，加油！
2013-08-28 12:14:13 做到25天了，真有效果。原來穿不進去的褲子又能穿了，哈哈。給自己加油！
現在完成了腹肌的挑戰。開始進行蹲腿的30天挑戰。希望能夠堅持下來。

30dayfitnesschallenges.com/classes/30-day-squats-challenge/

Take the 30 Day Squat Challenge Today!

 

Get your body in shape and tone up your legs, bum and stomach area with this great 30 day squat challenge.

With only 1 exercise to perform, which can be done in your own home without the need for specialist equipment, you can tone up and look great in only 30 days.

You can find great simple step by step guides on how to do all the exercises in this 30 day squat challenge via our fitness techniques page to ensure you complete the challenge correctly and get the maximum benefit.

This 30 day regime even gives you rest days to ensure that you can recover and let your body adjust to the exercises, and avoid any injuries.

You do not have to complete all the exercises in one go, you can split the exercises up throughout the day without missing out on the overall benefits.

Please post your progress, comments and questions below to help build up the community.

The challenge has been designed so that novices and experts can do this challenge, with the number on the chart representing doing 1 rep of each exercise only per day, however if you think this is too easy then you can do as many reps of each exercise per day as you wish to get the desired results.  The fitter you are to start with the more reps we recommend, however if you are just starting out we recommend following the challenge charts as they are!

Take up the 30 day squat challenge today!!

2013-09-11 06:50:26 第一天做50個，沒有做全蹲。但屈腿的角度在90度。身體沒有負重當然不會很難。想想以前負重半蹲最大重量達到120公斤。 希望能夠堅持下去。隻要堅持就會有收獲。