#2022年##2022##健身##健身打卡##健身房打卡##健身日记##减脂训练##锻炼##日常##日常[超话]#
每周的练背 都是噩梦[允悲]
今天的含猫量有点高[开学季]

背 Back
1 引体向上/Pull-ups
辅助35Kg*1*10;
辅助40Kg*1*10;
辅助40Kg*1*10;
辅助45Kg*1*10;
辅助50Kg*1*8;Break: 1 min;
"2 桨式拉背/Front Pulldown
坐姿反手40Kg*1*15; Break: 2 mins; "
坐姿反手45Kg*1*12; Break: 2 mins; "
坐姿反手50Kg*1*10; Break: 2 mins; "
"3 下拉/Pull down"
窄握30Kg*5*10; Break: 2 mins; "
"4 杠铃划船/Barbell Rows
器械*1*10;
器械+10kg*3*10;
器械+15Kg*1*10;
器械+20Kg*3*10;Break: 2 mins;
"5 屈腿硬拉/ DeadLift
杠铃杆+40Kg*1*8
杠铃杆+50Kg*2*8; Break: 3mins; "

臀
"1 Hip Abduction
坐+半蹲60Kg*5*10*2;Break: 1 mins; "

腹 Abdomen
"1 垂悬提膝/Hanging knee
自重*15*3; Break: 1 mins;"

楼梯机 Stair Machine
30mins

打卡第278天，用时间雕琢最美的曲线，一起来https://t.cn/RtGB2tr 挑战吧！#运动玩出色#

斜垫圈帖子
Three steps to quickly select the matching angled beveled washer for your stair railing project. The first step is to measure the outer diameter of the cable railing terminal you use. The second step is to choose a beveled washer with an inner diameter greater or equal to that. The third step is to make sure that the head diameter of the cable railing fitting is larger than the beveled washer. Through these three easy steps, you can choose a suitable beveled washer.

#2022年##2022##健身##健身打卡##健身房打卡##健身日记##减脂训练##锻炼##日常##日常[超话]#
8rm的硬拉拉的我魂都要飞掉了+1[允悲]
吃吃吃 练练练

背 Back
1 引体向上/Pull-ups
辅助35Kg*1*8;
辅助40Kg*1*10;
辅助40Kg*1*8;
辅助45Kg*1*10;
辅助50Kg*1*8;Break: 1 min;
"2 桨式拉背/Front Pulldown
坐姿反手40Kg*1*15; Break: 2 mins; "
坐姿反手45Kg*1*12; Break: 2 mins; "
坐姿反手50Kg*1*10; Break: 2 mins; "
"3 下拉/Pull down"
窄握30Kg*5*10; Break: 2 mins; "
"4 杠铃划船/Barbell Rows
器械*1*10;
器械+10kg*3*10;
器械+15Kg*1*10;
器械+20Kg*3*10;Break: 2 mins;
"5 屈腿硬拉/ DeadLift
杠铃杆+50Kg*1*8
60Kg*2*8; Break: 3mins; "

臀
"1 Hip Abduction
坐+半蹲60Kg*5*10*2;Break: 1 mins; "

腹 Abdomen
"1 垂悬提膝/Hanging knee
自重*15*3; Break: 1 mins;"

楼梯机 Stair Machine
30mins

打卡第276天，用时间雕琢最美的曲线，一起来https://t.cn/RtGB2tr 挑战吧！#运动玩出色#