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Oct 9, 2023 03:40 PM
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![notion image](https://www.notion.so/image/https%3A%2F%2Ffile.notion.so%2Ff%2Ff%2F94c79f86-3a7f-4d2d-ac0e-eaccf7961f02%2F8ed4da9d-db13-49f8-80e8-a89d094a6c70%2FUntitled.png%3Fid%3D082487d8-d036-4ebc-b554-1c23ca1acfc9%26table%3Dblock%26spaceId%3D94c79f86-3a7f-4d2d-ac0e-eaccf7961f02%26expirationTimestamp%3D1722081600000%26signature%3Dpt_qi_Co8oxUrj6UnlL_b4BQMuhs584l8SAonpStSa0?table=block&id=082487d8-d036-4ebc-b554-1c23ca1acfc9&cache=v2)
每个运动做10次,共5回,最重要的是要坚持循环训练(circuit training)的原则,最大限度地减少休息的时间。
![notion image](https://www.notion.so/image/https%3A%2F%2Ffile.notion.so%2Ff%2Ff%2F94c79f86-3a7f-4d2d-ac0e-eaccf7961f02%2F254dd690-6d59-4358-933a-261481f88bb5%2FUntitled.png%3Fid%3D38004761-bc51-4023-a88a-f6921b51d6a2%26table%3Dblock%26spaceId%3D94c79f86-3a7f-4d2d-ac0e-eaccf7961f02%26expirationTimestamp%3D1722081600000%26signature%3DFRhIrhhzl-2G_CTCF04DggZ--PI8-Rygp0klD8vHj2A?table=block&id=38004761-bc51-4023-a88a-f6921b51d6a2&cache=v2)
![notion image](https://www.notion.so/image/https%3A%2F%2Ffile.notion.so%2Ff%2Ff%2F94c79f86-3a7f-4d2d-ac0e-eaccf7961f02%2F68a54276-0e1a-4ce7-9676-34dcbaf36aa1%2FUntitled.png%3Fid%3D45539764-0145-4209-8595-649a4c6c7460%26table%3Dblock%26spaceId%3D94c79f86-3a7f-4d2d-ac0e-eaccf7961f02%26expirationTimestamp%3D1722081600000%26signature%3DkTrm94GgTctz7TdFQIx6nY9YIrbsOC15xbsP0Bj50xo?table=block&id=45539764-0145-4209-8595-649a4c6c7460&cache=v2)
动作要领:选择适合自己的重量,选择"扛杠铃"的方式,背部挺直,保持竖脊肌的中立位和稳定性,双腿由直立慢慢弯曲半蹲,最后再回到直立状态。
![notion image](https://www.notion.so/image/https%3A%2F%2Ffile.notion.so%2Ff%2Ff%2F94c79f86-3a7f-4d2d-ac0e-eaccf7961f02%2Fbc09d8b8-9566-4837-af5f-727a0317e21b%2FUntitled.png%3Fid%3D477b5bc1-c633-4a68-9e4f-f9479842cb74%26table%3Dblock%26spaceId%3D94c79f86-3a7f-4d2d-ac0e-eaccf7961f02%26expirationTimestamp%3D1722081600000%26signature%3DGnnNpu9Iu2ZWWDaO3Egy63yyUxKZjC3lgqZvtEsrwq8?table=block&id=477b5bc1-c633-4a68-9e4f-f9479842cb74&cache=v2)
动作过程:用背阔肌的收缩力量将身体往上拉起,直到单杠触及或接近胸部。静止一秒钟,使背阔肌彻底收缩。然后逐渐放松背阔肌,让身体徐徐下降,直到回复完全下垂,重复再做。注意事项:把身体拉高时,尽量保持身体不要摆动,另外你可在腰上钩挂杠铃片来加重。
![notion image](https://www.notion.so/image/https%3A%2F%2Ffile.notion.so%2Ff%2Ff%2F94c79f86-3a7f-4d2d-ac0e-eaccf7961f02%2F137f9467-b883-46c0-9f14-ef1005bfde71%2FUntitled.png%3Fid%3D5f08516f-89f9-4d1e-866c-0b625e93a895%26table%3Dblock%26spaceId%3D94c79f86-3a7f-4d2d-ac0e-eaccf7961f02%26expirationTimestamp%3D1722081600000%26signature%3Dv_5tu7oa0IZ4UC_bDlt60h1rMqJ8jAn8SjZscwH0ttk?table=block&id=5f08516f-89f9-4d1e-866c-0b625e93a895&cache=v2)
双杠臂屈伸主要锻炼胸大肌下部和肱三头肌,一个男人是否经常锻炼,看看他的胸大肌就知道了,所以双杠臂屈伸可以帮你做到这点。
动作要领:
握双杠两臂伸直支撑在双杠上,两腿自然弯曲,双脚重叠,身体放松下垂,双臂屈肘使身体降至最低点,呼吸时双臂用力,将身体撑起。如果想练习胸大肌的下部,则需要使胸大肌的下部位垂直于地面。身体保持垂直放松,不要故意挺胸。如练习肱三头肌可以抬头挺胸,通过臀部向后伸展使身体稍向后倾斜。这时力量会转移到肱三头肌上。
【丹尼尔的健身食谱】
早餐:两个水煮蛋,两片面包片
加餐:蛋白条、水果、坚果和葡萄干任选其一作为早餐与午餐间的零食
午餐:肉或者鱼,配一份糙米饭或者烤土豆
加餐:依然可以选择蛋白条
晚餐:肉或者鱼,配有绿叶蔬菜,像沙拉、莴笋、菠菜或者西兰花这样的蔬菜