4-13
肩部
哑铃侧平举、哑铃立姿飞鸟、哑铃上举、器械上举、器械飞鸟
跑步机
15分钟
4-14
背部
横杠下拉 35kg *15；45kg *10 *10 *10
坐姿划船 30kg *15；45kg *12 *12
跑步 40分钟
连续几天没去成健身房
不过4-18 骑自行车4km左右
4-21
终于中午没被领导抓着不放，去了健身房
平板卧推 2*45lb *8 *8； 2*35lb *10； 2*25lb *10 *10
斜上卧推 2*25lb *10 *10 *10
龙门架飞鸟2*5kg *10 *10; 2*7.5kg *10 *10
肱二弯举 50lb 三组
向后提肘 50lb 三组
史密斯深蹲 2*50lb 三组
哈哈 只为健身找时间，棒~
本帖最后由 种子 于 2011-4-22 15:07 编辑
下了个小软件jefit，android手机用起来很方便哦，给大家推荐一下。以后我就可以直接copy过来了，把一些数据~要是我们精彩健身网也能有这样的软件，就好了~
Workout Logs: 2011-04-22
Exercise Name1 RMLifting Logs
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifRunning11515x200
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifMachine Shoulder Press37.520x15,20x20,25x15
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifLeg Extensions4530x15,25x15,25x15
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifThigh Abductor66.6625x20,35x20,40x20
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifThigh Adductor66.6625.0x15,35x15,50x10
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifSeated Leg Curl53.3340.0x10,30.0x15,30.0x15,30x20
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifAb Crunch Machine73.3330.0x20,40.0x20,40.0x25
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifJackknife Sit-up1.51x15,1x10,1x15
4.26
Workout Logs: 2011-04-25
Exercise Name 1 RM Lifting Logs
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifBarbell Bench Press 120 90.0x10,90.0x10,90.0x5,90.0x6
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifMachine Incline Chest Press 62.99 35.0x12,45.0x12,45.0x10
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifMachine Fly 49 35.0x12,35.0x12,35.0x10
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifCable Incline Triceps Extension 49.99 30.0x20,30.0x20,30.0x15
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifElliptical Training 106 15.0x182
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifAb Crunch Machine 66.66 40.0x20,40.0x20
好软件，能有用户名和密码就好了。
帮大家注册了一个公用的账号。
用户名jingcaijs
密 码222222
我感觉还是看宝典更好。
本帖最后由 种子 于 2011-4-27 15:12 编辑
4-27
今天练背、肱二，其实硬拉没怎么做过，感觉不是姿势可能还太正确，试着拉2*35lb的重量，后来又再两边各加了1个10lb的。后来健身房的教练，也说我的背挺得不够直。我自己也觉得有些含胸的感觉。现在觉得腰酸疼，可能是腰部的力量不够，没能支撑起来。
跑步的时候，坡度5左右，速度在7.5的样子。那个教练过来说不应该在有一定坡度的时候跑，应该走就可以了，否则由于身体向前倾斜，对膝盖的压力比较大。
他看我喝蛋白粉，减脂的时候可以说不要喝，况且做力量的幅度也不是很大。问我有没有觉得有负担——啥负担啊。。。
Workout Logs: 2011-04-27
Exercise Name
1 RMLifting Logs
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifBarbell Deadlift杠铃硬拉
12970.0x12,70.0x15,90.0x13
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifBarbell Bent Over Row杠铃弯腰提拉
9870.0x12,70.0x7,70.0x10
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifIncline Dumbbell Curl斜板哑铃弯举
24.9915.0x20,15.0x20,15.0x20
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifBarbell Curl杠铃弯举
7050.0x12,50.0x12,30.0x20
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifAlternate Hammer Curl交替哑铃（重锤）弯举
25.517.0x15,17.0x15,17.0x15
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifWide-Grip Lat Pulldown宽握距颈前下拉
67.545.0x15,40.0x17,40.0x12
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifCable Seated Row坐姿划船
4230.0x12,30.0x12,30.0x12
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifRunning跑步
6515x100
http://www.jefit.com/wp-content/themes/jefit/images/charticon2.gifAb Crunch Machine腹肌练习机
52.535x15,35x15,35x15
硬拉经典文章：
力量和肌肉的”加速器“——硬拉
双膝弯曲，背部保持平直，臀部后移。
挺胸，以便使背部保持平直。双眼平视
硬拉的本质及其它杂念
硬拉动作的基本要领：双手中握距抓住杠铃（双手可一正一反持杆），身体重心下放，双腿略有弯曲，上身保持向上姿态，抬头，腰部保持挺直状态，要在腰部上吃住力，然后开始硬拉：发力从小腿开始，后脚跟仿佛要把地板踩穿，同时大腿伸直，双手死握杠铃，大腿伸直的同时上身也开始向上运动，通过全身配合最终完成硬拉动作，在整个动作完成过程中，腰部始终保持收紧状态，不能弓腰。
硬拉动作的手型
硬拉有屈腿硬拉和直腿硬拉，两手一正一反握住横杠（主要是增强手握力）
曲腿硬拉和直腿硬拉