#菜的2024 keep fit# SUN (1.20pm) full body power training x 1h.
今天的套路全是pyramid，所有的组合都是每个动作40秒A/AB/ABC/ABC/BC/C (除了最后一组2个动作组合)。
简单的热身和建立动作后就开始了⬇️
Section 1：lower body
A. 25kg front squat
B. 25kg back squat
C. 25kg lunges
Section 2：upper body
A. 5kg barbell/ side tricep straight arms pull
B. 20kg bench press
C. 5kg barbell/ side bench chest press
Section 3：back & shoulder
A. 25kg row
B. 5kg barbell/ side shoulder switch press
C. 2.5kg/ side side raise (对肩袖让我只能2.5)
Section 4：conset
A. bench tricep pushup
B. 7.5kg barbell knee lift single arm row
C. face- down upper body Y/W raise
Section 5：
A. 5kg barbell/ side fly
B. face- up starfish
练完是真的力竭了
但我可太喜欢full body这节课了！
今天的套路全是pyramid，所有的组合都是每个动作40秒A/AB/ABC/ABC/BC/C (除了最后一组2个动作组合)。
简单的热身和建立动作后就开始了⬇️
Section 1：lower body
A. 25kg front squat
B. 25kg back squat
C. 25kg lunges
Section 2：upper body
A. 5kg barbell/ side tricep straight arms pull
B. 20kg bench press
C. 5kg barbell/ side bench chest press
Section 3：back & shoulder
A. 25kg row
B. 5kg barbell/ side shoulder switch press
C. 2.5kg/ side side raise (对肩袖让我只能2.5)
Section 4：conset
A. bench tricep pushup
B. 7.5kg barbell knee lift single arm row
C. face- down upper body Y/W raise
Section 5：
A. 5kg barbell/ side fly
B. face- up starfish
练完是真的力竭了
但我可太喜欢full body这节课了！
answer in English.
相关资讯
以南韩仁川市中部和东部地区为核心，通过文化、旅游和产业的融合，以人为中心的城区,济物浦港"Oculus Tower"，其名称源自拉丁语中的“眼睛”。该塔是为了纪念济物浦港建立140周年而建设, 这座塔将成为仁川和金浦的地标性建筑。
打算用Microsoft images creator 创作Oculus Tower图像，提供一些text to image prompt作为参考
A close-up of the Oculus Tower, showing the details of the eye-like design. The tower is made of metal and glass, and has a futuristic look. The opening of the eye is filled with a transparent dome, which allows visitors to see the sky and the city from inside. The tower is a symbol of innovation and vision.
A night view of the Oculus Tower, with the eye-shaped structure glowing in different colors. The tower reflects on the calm water of the port, creating a stunning contrast. The city lights are visible in the background, and the stars are twinkling in the sky.
A futuristic skyscraper with a circular opening at the top, resembling an eye. The tower is surrounded by water and greenery, and has a bridge connecting it to the mainland. The sky is blue and cloudy, and the sun is shining through the opening of the tower.
ttps://www.bing.com/images/create/a-futuristic-skyscraper-with-a-circular-opening-at/1-65ab7b11cfbf42958e2bae2109d45bee?id=rLMPzc5y7x7l46oMGrbaVw%3d%3d&view=detailv2&idpp=genimg&noidpclose=1&FORM=SYDBIC&PC=EMMX01
htps://www.bing.com/images/create/a-night-view-of-the-oculus-tower2c-with-the-eye-sha/1-65ab7b4b723c4b8198490fbf5f9d7e3d?id=84UnJB458EizIM8534Nflw%3d%3d&view=detailv2&idpp=genimg&noidpclose=1&FORM=SYDBIC&PC=EMMX01
htps://www.bing.com/images/create/a-close-up-of-the-oculus-tower2c-showing-the-detail/1-65ab7b7eb72c4174ab48c030eba36470?id=XX%2fJPEhdUsyw4uTOsVImeQ%3d%3d&view=detailv2&idpp=genimg&noidpclose=1&FORM=SYDBIC&PC=EMMX01
相关资讯
以南韩仁川市中部和东部地区为核心，通过文化、旅游和产业的融合，以人为中心的城区,济物浦港"Oculus Tower"，其名称源自拉丁语中的“眼睛”。该塔是为了纪念济物浦港建立140周年而建设, 这座塔将成为仁川和金浦的地标性建筑。
打算用Microsoft images creator 创作Oculus Tower图像，提供一些text to image prompt作为参考
A close-up of the Oculus Tower, showing the details of the eye-like design. The tower is made of metal and glass, and has a futuristic look. The opening of the eye is filled with a transparent dome, which allows visitors to see the sky and the city from inside. The tower is a symbol of innovation and vision.
A night view of the Oculus Tower, with the eye-shaped structure glowing in different colors. The tower reflects on the calm water of the port, creating a stunning contrast. The city lights are visible in the background, and the stars are twinkling in the sky.
A futuristic skyscraper with a circular opening at the top, resembling an eye. The tower is surrounded by water and greenery, and has a bridge connecting it to the mainland. The sky is blue and cloudy, and the sun is shining through the opening of the tower.
ttps://www.bing.com/images/create/a-futuristic-skyscraper-with-a-circular-opening-at/1-65ab7b11cfbf42958e2bae2109d45bee?id=rLMPzc5y7x7l46oMGrbaVw%3d%3d&view=detailv2&idpp=genimg&noidpclose=1&FORM=SYDBIC&PC=EMMX01
htps://www.bing.com/images/create/a-night-view-of-the-oculus-tower2c-with-the-eye-sha/1-65ab7b4b723c4b8198490fbf5f9d7e3d?id=84UnJB458EizIM8534Nflw%3d%3d&view=detailv2&idpp=genimg&noidpclose=1&FORM=SYDBIC&PC=EMMX01
htps://www.bing.com/images/create/a-close-up-of-the-oculus-tower2c-showing-the-detail/1-65ab7b7eb72c4174ab48c030eba36470?id=XX%2fJPEhdUsyw4uTOsVImeQ%3d%3d&view=detailv2&idpp=genimg&noidpclose=1&FORM=SYDBIC&PC=EMMX01
S管前备yun15个小细节✊
（1）提前三个月吃Y酸，fang止月台儿田奇形✅
（2）备yun时提前看牙，处王里好智齿、补牙✅
（3）坚持每天阳光下锻炼至少1小时✅
（4）暖gong：坚持月jing结束排L期喝黑豆浆✅
（5）坚持艾草泡脚对zhu长L子有帮助✅
（6）不接触铅、汞等放she性物质✅
（7）谨慎用yao，不使用激su型yao物✅
（8）保持每天好心情烦躁易怒影口向 激su 分mi✅
（9）每天至少喝2L的水✅
（10）三餐营养均衡不吃垃圾食品外卖等食物✅
（11）每天1-2个鸡蛋一杯牛奶✅
（12）不熬夜，晚上11:00前入睡✅
（13）男生戒yan 戒jiu✅
（14）不穿紧身裤✅
（15）男生不泡温泉，高温会对男的生zhi 系tong造cheng严重sun害✅
#每日一善##不孕不育##不孕不育##备孕##促排卵方案##促排卵方案##阳光信用##三代试管##胚胎移植##囊胚移植##试管婴儿胚胎移植#高龄备孕超话#备孕##三代试管#
（1）提前三个月吃Y酸，fang止月台儿田奇形✅
（2）备yun时提前看牙，处王里好智齿、补牙✅
（3）坚持每天阳光下锻炼至少1小时✅
（4）暖gong：坚持月jing结束排L期喝黑豆浆✅
（5）坚持艾草泡脚对zhu长L子有帮助✅
（6）不接触铅、汞等放she性物质✅
（7）谨慎用yao，不使用激su型yao物✅
（8）保持每天好心情烦躁易怒影口向 激su 分mi✅
（9）每天至少喝2L的水✅
（10）三餐营养均衡不吃垃圾食品外卖等食物✅
（11）每天1-2个鸡蛋一杯牛奶✅
（12）不熬夜，晚上11:00前入睡✅
（13）男生戒yan 戒jiu✅
（14）不穿紧身裤✅
（15）男生不泡温泉，高温会对男的生zhi 系tong造cheng严重sun害✅
#每日一善##不孕不育##不孕不育##备孕##促排卵方案##促排卵方案##阳光信用##三代试管##胚胎移植##囊胚移植##试管婴儿胚胎移植#高龄备孕超话#备孕##三代试管#
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