話說返台後的一個星期我都在跟朋友聚餐,故返台七天我都沒運動。
回太原後重新去健身房重訓,原本以為力量會掉一點,結果力量反而上升。
臥推:65公斤→70公斤
硬舉:100磅→80公斤(這次回去有買腰力帶,所以比較敢舉重一點)
二頭肌:W槓+20公斤槓片→W槓+25公斤槓片
拉單槓:第一組15組→第一組20下
三頭肌:W槓+15公斤槓片→W槓+20公斤槓片
蹲舉:含槓100公斤→含槓110公斤
由數據來看,適當的休息真的很重要,之前我是每天都排課程,現在一個星期我打算排一
天來休息。
話說這次返台發生了很多事,尤其是我喜歡四年的女孩被她同事追走了Q.Q,這個打擊讓
我一時之間難以接受,我只能說來大陸工作後雖然錢很多但是相對的你也會失去很多。
不過也因為這樣,我的專注力又更可怕了(只有在失戀時我的專注力會比平常更強)
故現在是安排星期日休息,其它一樣是三天一循環。
第一天:
跑步10分鐘熱身(2公里)
臥推8組(三組熱身,五組請人幫補到沒力)
三頭肌5組
深蹲5組
仰臥起坐5組
跑步機走路1小時(時速5.5公里)
拉筋收操(20分鐘)
第二天:
跑步10分鐘熱身(2公里)
拉單槓10組
硬舉5組
W槓彎舉5組
仰臥起坐5組
跑步機跑步1小時(10公里)
拉筋收操(20分鐘)
第三天:
啞鈴平舉5組
啞鈴後舉5組
啞鈴前舉5組
仰臥起坐5組
散打基本動作練習1小時(左右拳、擺拳、上勾拳、組合技三組、護身倒法)
因為今年即將滿30歲了,所以我打算好好的鍛練自己,我想再跑一次馬拉松,之後應該會
再修改我的課表,一方面是想讓自己重新開始。
剛回太原的兩天我試著跑半馬的距離(21公里),大約花了2小時30分鐘,不過很明顯以我
目前的體能應該是無法跑完全馬,所以應該會朝向肌耐力的訓練。
目前的身體狀態:
身高:168公分
體重:58公斤
體脂:8%
心率:60下/分
上述是我去太原檢役局量測的(因為我的居留證快到期了,要重新申請)。
過幾天我再把照片補上吧。
寫到最後發現我好像偏題了XDDD,反正適當的休息真的很重要,大家共勉之!
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謝謝指正,為了怕影響他人,我把菜單刪了,英文我是看得懂啦,不過就真的沒咖啡因啊
另外睪固酮促進劑我也是照說明上服用的!
※ 編輯: fans0390 來自: 218.210.124.200 (09/19 22:49)
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