Soaring Eagle 2015 Spring Challenge
Jackie-2668 04/15 72225.0/1
飞鹰力量挑战
Author Shirley Yuan
这是@秀杰 Shirley 同学的计划是每周一三五做下面这些训练:1Min X 2 Soaring Eagle, 1min wall sit, 20 bench dip, 17 push ups, 45 crunches, 45sec x3 bridge, 20 legs front lift, 20 leg back kick, 45sec boat, 1.5min plank,另加三个上臂的阻力训练,Total about 20 min. 可以参考。
看起来多,但全部做完只需20分钟。关键是要养成Routine,这样什么都不用想Effortless就哐哐哐做完了
我的Routine:soaring eagle, walk sit, bench dip, crunch, bridge, 后踢腿,leg lift, bridge, push up, boat, bridge, plank
建议隔天做, 让肌肉有休息喘息的时间。也可以每天练不同部位。我懒,一天所有要练的部位蜻蜓点水都练了,第二天就可以休息。虽然效果不那么Max. 但能够坚持是关键
Wall sit
Bench dip: https://m.youtube.com/watch?v=0326dy_-CzM
Crunch: https://m.youtube.com/watch?v=Xyd_fa5zoEU
Bridge pose: https://m.youtube.com/watch?v=JY9TLhKIQdE
后踢腿:https://m.youtube.com/watch?v=dz0oFaVGuh4
Leg lift: https://m.youtube.com/watch?v=dHSIerbp-CE
Bridge pose: https://m.youtube.com/watch?v=JY9TLhKIQdE
Pushup: https://m.youtube.com/watch?v=Eh00_rniF8E
Plank: https://m.youtube.com/watch?v=dz0oFaVGuh4
Boat