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2 and a half hour Gym
1 and a half hour crossfit foundation
Still ok to do one hour yoga and abs workout at home ...
I'm gonna have my bulking period...
#gym #fitness #fit #goal #jefit
#shoulder #workout #today
#crossfit #foundation
#routine #running #pullups #situps #dumbells #dumbellpress
#bulking #period #eat #too #much
常常聽朋友說 我都有去運動健身 為什麼就是沒有效！？
不分男女 不要再盲目的健身了！
藉由這個影片
希望大家都可以設計出一套
屬於自己的健身計畫
我自己的計畫是:
Monday (Back and Triceps)
-Chin Up
-Tricep Press
-Dumbbell Lying Across Face Triceps Extension
-Dumbbell Standing One Arm Triceps Extension
-Barbell Bent Over Row
-Dumbbell One Arm Row
-Cable Rope Triceps Pushdown
-Cable One Arm Tries Extension
Tuesday (Chest and Biceps)
-Barbell Bench Press
-Dumbbell Bench Press
-Incline Bench Press
-Decline Bench Press
-Dips
-Barbell Curl
-Cable Lower Chest Raise
-Cable Cross Over
Thursday (Shoulder and Abs)
-Dumbbell Shoulder Press
-Dumbbell Lateral Raise
-Weight Plate Front Raise
-Barbell Standing Military Press
-Barbell Standing Press Behind the Neck
-Weight Plate Side Bend
-Cable Standing Deltoid Raise
-Cable Kneeling Pulldown
-Hanging Pike
Friday (Legs)
-Barbell Full Squat
-Barbell Front Squat
-Barbell Deadlift
-Barbell Romanian
-Leg Press
-Calf Raise
-Leg Curl
另外在影片中提到的手機App叫做： JEFIT https://www.jefit.com
有興趣的人可以下載來用看看哦
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前回に続いて片手ずつの種目ですが、こちらは胸以外にも上腕三頭筋と上腕二頭筋にも効きます。
短期間で効率的に鍛えたい方は下記有料動画をご覧下さい。
https://www.youtube.com/playlist?list=PLjAjG2q2DeanDtLq2h6YqlGlr-tuS-MvJ
ダイエットしたい人募集中。http://osaka-lifechange.com/e_products/view/00297/00000000701
片手ずつのトレーニングは本当にバランスを取るのが大変です。弱点強化にもつながりますので、片手ずつのトレーニングはオススメです。
短期間で効率的に鍛えたい方は下記有料動画をご覧下さい。
https://www.youtube.com/playlist?list=PLjAjG2q2DeanDtLq2h6YqlGlr-tuS-MvJ
ダイエットしたい人募集中。http://osaka-lifechange.com/e_products/view/00297/00000000701
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