欢乐灌水 圣殿骑士团 军饷发放大厅

[中国不是伊拉克]

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还要注意多练PP

哈哈哈哈，香榭同学很厉害地嘛~~

pp是和腿是一起练的，用杠铃深蹲和杠铃箭步蹲两个经典动作就够了，效果很好，偶现在每次练完这两个动作，腿和pp都会酸胀个两三天……

昨天量了一下，杠铃买回家后不到一个月，大腿围和臀围已经分别增加了2cm，效果是出奇地好~~~

 

[中国不是伊拉克]

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杠铃深蹲
Barbell Full Squat

 

[中国不是伊拉克]

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Barbell Full Squat

Preparation
From a rack with barbell upper chest height, position barbell on the back of the shoulders and grasp bar to sides. Dismount bar from rack.

Execution
Descend until knees and hips are fully bent. Extend knees and hips until legs are straight. Return and repeat.

Comments
Keep head forward, back straight and feet flat on the floor; equal distribution of weight through fore foot and heel. Knees should point same direction as feet throughout movement. Hip and ankle flexibility is important for both execution and safety in this movement. Certain knee and low back problems maybe aggravated by this exercise.

 

[中国不是伊拉克]

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杠铃箭步蹲
Barbell Lunge

 

[中国不是伊拉克]

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Barbell Lunge

Preparation
Clean bar from floor or dismount bar from rack. From a rack with barbell upper chest height, position bar on the back of the shoulders and grasp barbell to sides.

Execution
Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending the hip and knee of the forward leg. Repeat by alternating lunge with opposite leg.

Comments
Keep torso upright during lunge; flexible hip flexors are important. Lead knee should point same direction as foot throughout lunge. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.

 

[snail73]

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。很久没收到楼主的份了，只好来冒泡泡~~

 

[中国不是伊拉克]

回复: 圣殿骑士团 军饷发放大厅

。很久没收到楼主的份了，只好来冒泡泡~~

蜗牛天天来，偶就天天发~~~

 

[snail73]

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[icebird]

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搂饷

 

[iceleaf]

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顶

 

[弄花香满衫]

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香香报道～

 

[hugh9905]

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俺也要加强锻炼了~

 

[千里马]

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政委发饷至2013楼，over~

 

[Gary.shen]

回复: 圣殿骑士团 军饷发放大厅

。很久没收到楼主的份了，只好来冒泡泡~~

都是分分惹的祸

 

[Gary.shen]

回复: 圣殿骑士团 军饷发放大厅

，大腿围和臀围已经分别增加了2cm

大粗腿和大屁股？

 

[中国不是伊拉克]

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大粗腿和大屁股？

呵呵，现在还比较瘦。

计划先增加围度，然后再朔形~~~

 

[中国不是伊拉克]

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俺也要加强锻炼了~

一起努力~~~

 

[小多拉]

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唉，头疼！！！

 

[千里马]

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唉，头疼！！！

吃药

 

[小多拉]

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唉，减肥