#夏鸣星[超话]#【出物】
情热24h吧唧15r
万代食玩卡/8r
2022年生日吧唧/16r
寂静撞击吧唧/16r
婚谷/17r
可食用面包家的小夏包/52r【犹豫中】
痛包可单出,婚谷k食玩卡
生日谷和寂静撞击一起出【不可拆】
优先考虑【set】【接受走v的妈咪】
要是接受不了我会叫朋友代开链接,可能会麻烦点
不急出可能有些谷子没带回家,到28号去学校了在找找看
情热24h吧唧15r
万代食玩卡/8r
2022年生日吧唧/16r
寂静撞击吧唧/16r
婚谷/17r
可食用面包家的小夏包/52r【犹豫中】
痛包可单出,婚谷k食玩卡
生日谷和寂静撞击一起出【不可拆】
优先考虑【set】【接受走v的妈咪】
要是接受不了我会叫朋友代开链接,可能会麻烦点
不急出可能有些谷子没带回家,到28号去学校了在找找看
#菜的2024 keep fit# THU (7.20pm) circuit strength training x 1h.
昨天晚饭外卖了山石榴,糟辣鸡杂、酸汤鱼片,还有个宫爆猪颈肉,再来扎实的一大碗饭,稀里哗啦的雨夜我吃完直接躺倒8点就睡着了[衰]
人生果然是有种快乐叫吃饱了就睡!
晚上circuit,strength + conditioning,热身和建立动作后即刻开始。
力量部分:都是A/B按照对应的数字交替做完,每个站点6mins EMOM.
Station 1:
A. 16kg x 2 kettlebell deadlift x 18/15/12/8/6 reps;
B. 16kg kettlebell swing x 18/15/12/8/6 reps.
Station 2:
A. V crunch x 15/12/8/6 reps;
B. 5kg ball Russian twist x 15/12/8/6 reps.
Station 3:
A. TRX low row x 15/12/8/6 reps;
B. 5kg x 2 dumbbell bicep curve x 15/12/8/6 reps.
Station 4:
A. dumbbell pushup x 15/12/8/6 reps;
B. 7.5kg dumbbell x 2 snatch x 15/12/8/6 reps.
这些都还行对不对?那接下去的conditioning就有些刺激了…
循环部分:每个站点2mins EMOM,做完4个站点后再循环一遍 (数字略减少),一共8mins.
Station 1:
踏板支撑bench jump x 50reps/ 40reps;
Station 2:
10kg ball slam x 20reps/ 18reps;
Station 3:
full burpee x 20reps/ 18reps;
Station 4:
10kg kettlebell squat jump x 50reps/ 40reps.
两轮下来真的人都快要没了…
昨天晚饭外卖了山石榴,糟辣鸡杂、酸汤鱼片,还有个宫爆猪颈肉,再来扎实的一大碗饭,稀里哗啦的雨夜我吃完直接躺倒8点就睡着了[衰]
人生果然是有种快乐叫吃饱了就睡!
晚上circuit,strength + conditioning,热身和建立动作后即刻开始。
力量部分:都是A/B按照对应的数字交替做完,每个站点6mins EMOM.
Station 1:
A. 16kg x 2 kettlebell deadlift x 18/15/12/8/6 reps;
B. 16kg kettlebell swing x 18/15/12/8/6 reps.
Station 2:
A. V crunch x 15/12/8/6 reps;
B. 5kg ball Russian twist x 15/12/8/6 reps.
Station 3:
A. TRX low row x 15/12/8/6 reps;
B. 5kg x 2 dumbbell bicep curve x 15/12/8/6 reps.
Station 4:
A. dumbbell pushup x 15/12/8/6 reps;
B. 7.5kg dumbbell x 2 snatch x 15/12/8/6 reps.
这些都还行对不对?那接下去的conditioning就有些刺激了…
循环部分:每个站点2mins EMOM,做完4个站点后再循环一遍 (数字略减少),一共8mins.
Station 1:
踏板支撑bench jump x 50reps/ 40reps;
Station 2:
10kg ball slam x 20reps/ 18reps;
Station 3:
full burpee x 20reps/ 18reps;
Station 4:
10kg kettlebell squat jump x 50reps/ 40reps.
两轮下来真的人都快要没了…
#任嘉伦[超话]#
[鲜花][鲜花]任天空中繁星密布 你在我心中永驻 任世间花团锦簇 你的笑容更引人注目@任嘉伦Allen
[鲜花][鲜花]Những ngôi sao ở khắp mọi nơi trên bầu trời, bạn luôn ở trong tim tôi, thế giới đầy hoa và nụ cười của bạn bắt mắt hơn
#任嘉伦宣夜#
#任嘉伦无忧渡#
#任嘉伦流水迢迢#
#任嘉伦烈焰之武庚纪#
#美度品牌代言人任嘉伦#
#欧诗漫品牌代言人任嘉伦#
#任嘉伦etro品牌代言人#
[鲜花][鲜花]任天空中繁星密布 你在我心中永驻 任世间花团锦簇 你的笑容更引人注目@任嘉伦Allen
[鲜花][鲜花]Những ngôi sao ở khắp mọi nơi trên bầu trời, bạn luôn ở trong tim tôi, thế giới đầy hoa và nụ cười của bạn bắt mắt hơn
#任嘉伦宣夜#
#任嘉伦无忧渡#
#任嘉伦流水迢迢#
#任嘉伦烈焰之武庚纪#
#美度品牌代言人任嘉伦#
#欧诗漫品牌代言人任嘉伦#
#任嘉伦etro品牌代言人#
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