不多不少刚刚好
15minuteswarmup
5minutesdrills
6minutes,highkneerunning,4×100steps
12minutessprints,6×30steps
[阅读全文]
记录
运动、呼吸、艾炙、中药
博文
(2025-10-09 13:09:55)
(2025-10-08 09:20:55)
15vminutes,warmup
5minutes,drills
6minutes,highkneerunning,4×100steps
12minutes,sprints,6×30steps
35minutes
squats5×24
ropejumps5×100
pull-ups,5×(1+2+3+4)
ropejumps5×100
duckwalks5×20steps
ropejumps5×100
25minutes
abs8×30
pull-ups8×5
bearwalks,8×20steps
[阅读全文]
5minutes,drills
6minutes,highkneerunning,4×100steps
12minutes,sprints,6×30steps
35minutes
squats5×24
ropejumps5×100
pull-ups,5×(1+2+3+4)
ropejumps5×100
duckwalks5×20steps
ropejumps5×100
25minutes
abs8×30
pull-ups8×5
bearwalks,8×20steps
[阅读全文]
(2025-10-07 08:55:30)
15minuteswarmup
5minutes,runningdrills
6minutes,running4×100steps
13minutes,sprints,6×30steps
37minutes
squats5×24
ropejumps5×110
pushups5×20
ropejumps5×110
duckwalks5×20steps
ropejumps5×110
32minutes
abs8×30
pushups8×20
bearwalks8×30steps
[阅读全文]
5minutes,runningdrills
6minutes,running4×100steps
13minutes,sprints,6×30steps
37minutes
squats5×24
ropejumps5×110
pushups5×20
ropejumps5×110
duckwalks5×20steps
ropejumps5×110
32minutes
abs8×30
pushups8×20
bearwalks8×30steps
[阅读全文]
(2025-10-06 10:04:20)
15minutes,warmup
6minutes,highknee,4×100steps
13minutes,sprints,6×30steps
50minutes
squats5×24
ropejumps5×150
pull-ups5×(1+2+3+4+5)
ropejumps5×150
burpees5×5
ropejumps5×150
45minutes
abs8×30
ropejumps6×150
pull-ups8×6
burpees8×5
[阅读全文]
6minutes,highknee,4×100steps
13minutes,sprints,6×30steps
50minutes
squats5×24
ropejumps5×150
pull-ups5×(1+2+3+4+5)
ropejumps5×150
burpees5×5
ropejumps5×150
45minutes
abs8×30
ropejumps6×150
pull-ups8×6
burpees8×5
[阅读全文]
(2025-10-05 08:45:36)
(2025-10-02 08:41:59)
15minutes,warmup
40minutes
squats5×24
chaosrun5×100steps
bearwalk5×30steps
chaosrun5×100steps
pushups5×25
70minutes
abs8×30
ropejumps7×150
pushups8×15
ropejumps7×150
duckwalk8×20steps
ropejumps7×150
[阅读全文]
40minutes
squats5×24
chaosrun5×100steps
bearwalk5×30steps
chaosrun5×100steps
pushups5×25
70minutes
abs8×30
ropejumps7×150
pushups8×15
ropejumps7×150
duckwalk8×20steps
ropejumps7×150
[阅读全文]
(2025-10-01 10:19:20)
昨天,在日常生活中拉伤腰肌.
8月22日至昨天,做了2000个波比跳,腰肌拉伤很可能由此引起.如果是这样,停做一周应该好转.
15分钟,热身
25分钟
核心运动4×30
引体向上4×(1+2+3+4+5）
慢跑4×200步
25分钟
核心运动4×30
引体向上4×(1+2+3+4+5)
慢跑4×200步 [阅读全文]
8月22日至昨天,做了2000个波比跳,腰肌拉伤很可能由此引起.如果是这样,停做一周应该好转.
15分钟,热身
25分钟
核心运动4×30
引体向上4×(1+2+3+4+5）
慢跑4×200步
25分钟
核心运动4×30
引体向上4×(1+2+3+4+5)
慢跑4×200步 [阅读全文]
(2025-09-30 09:01:20)
15minutes,warmup
5minutes,4×100steps,highkneerunning
35minutes
squats5×24
reverseburpees5×(10+10)
pushups5×25
65minutes
abs8×30
ropejumps7×150
pushups8×12
ropejumps7×150
highkneerunning8×60steps
ropejumps7×150 [阅读全文]
5minutes,4×100steps,highkneerunning
35minutes
squats5×24
reverseburpees5×(10+10)
pushups5×25
65minutes
abs8×30
ropejumps7×150
pushups8×12
ropejumps7×150
highkneerunning8×60steps
ropejumps7×150 [阅读全文]
(2025-09-29 14:12:20)
15minuteswarmup
60minutes
squats5×24
ropejumps5×150
pull-ups5×(1+2+3+4)
ropejumps5×150
burpees5×10
ropejumps5×150
20minutes
abs2×30
ropejumps2×150
pull-ups2×(1+2+3+4)
ropejumps2×150
burpees2×10
ropejumps2×150
35minutes
abs6×30
pull-ups6×5
highkneerunning6×60steps
burpees6×5
chaosrunning6×30steps
[阅读全文]
60minutes
squats5×24
ropejumps5×150
pull-ups5×(1+2+3+4)
ropejumps5×150
burpees5×10
ropejumps5×150
20minutes
abs2×30
ropejumps2×150
pull-ups2×(1+2+3+4)
ropejumps2×150
burpees2×10
ropejumps2×150
35minutes
abs6×30
pull-ups6×5
highkneerunning6×60steps
burpees6×5
chaosrunning6×30steps
[阅读全文]
(2025-09-25 09:58:31)
15minuteswarmup
35minutes
squads5×24
pushups5×15
reverseburpees5×10
highkneerunning5×60steps
runningdrills5×60steps
60minutes
abs8×30
ropejumps7×150
pushups7×20
ropejumps7×150
reverseburpees7×10
ropejumps7×150
[阅读全文]
35minutes
squads5×24
pushups5×15
reverseburpees5×10
highkneerunning5×60steps
runningdrills5×60steps
60minutes
abs8×30
ropejumps7×150
pushups7×20
ropejumps7×150
reverseburpees7×10
ropejumps7×150
[阅读全文]
