👙10/30自主訓練 ✅骨盆訓練:分腿蹲膝蓋離地(前,中,後),共3組,左右各5下 ✅野獸式:共3循環,雙膝離地支撐30秒,休息10秒 ✅核心訓練:下腹4個動作共3循環,每個動作做30秒,休息20秒 ✅核心穩定訓練:皮拉提斯呼吸,卷腹,一百次 ✅壺鈴肌力循環(8kg):6個動作,硬舉、深蹲+clean(左、右)、盪壺、單手高拉+clean(左、右),共3循環,每個動作做20秒,休息20秒 ✅伸展和放鬆
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59.4 kg
Lost so far: 5.1 kg.
Still to go: 4.4 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 30 October 2018:
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622 kcal
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Fat: 11.78g | Prot: 60.23g | Carbs: 69.57g.
Breakfast: 蜂蜜, Costco 科克蘭零脂希臘式優格. Lunch: 海灘功夫宮保雞丁便當. Dinner: 餛飩湯, 大陸妹. Snacks/Other: 鳳梨. more...
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Losing 2.8 kg a Week
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Mikiliang's Weight History
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