This website requires Javascript to function properly. Please go to the setting of your web browser and enable Javascript for this website.

Ad by

推荐 OXIO 加拿大高速网络，最低月费仅$40. 使用推荐码 RCR37MB 可获得一个月的免费服务

thanks for your comments! but i live in newmarket which i'm afraid that it's far away for you guys. acutally, for a beginner, any gym will give you an trail lesson to let you know how should you work out toward your own

chillyqq(QQ_SpiceItUp)

body condition. and the personal trainer will give you a list of program which should be special designed for you to work with. they also have the responsibility to show you how to use the machines. these services should be included in the registration and membership fee. i really wish i could help, which i did when i was with my friends who live around here.
BTW, you could use rolia to find some companies to go together. i wish you best luck and have a lot of fun. should you have any more questions if i can answer, it will be my pleasure to help.:)

(#10792@28)
Last Updated: 2005-11-1

Replies, comments and Discussions:

在水缸贴过了....秋天来了(本来想写冬天来了的,怕引起公愤...:P).....写写健身感想吧................健身感想1---GYM & WORK OUT -chillyqq(QQ_SpiceItUp); 2005-10-18 {1155} (#10658@28)
本文发表在 rolia.net 枫下论坛我是从去年9月正式买了CLUB的MEMBER SHIP开始真正的WORK OUT.这以前的时间都是用以前COLLEGE的GYM自己锻炼,但在正式加入了CLUB,得到了PERSONAL TRAINER的一些指导,看过一些SHAPE,FITNESS杂志以后,才知道自己以前的锻炼有很多浪费时间而不起作用的误区.

首先,选择CLUB之前,最好考虑好你健身的目的,弄明白自己主要是为了RELAXATION,交朋友,加强体制和心脏功能,BODY BUILD,还是加强某项运动技巧(比如游泳,SQUASH).设备齐全的CLUB当然好,但MEMBERSHIP FEE也更贵,大多设施也会更拥挤.如果你只想BODY BUILD,就完全没有必要选择有POOL, SQUASH COURT, 和很多CARDIO OR YOGA CLASS的CLUB了,但一定要看是不是有足够多和专业的WEIGHTS 器材,足够的CARDIO MACHINE,有没有QUIET ROOM,这些设施是不是很拥挤等(宽松的环境空气会比较清新,锻炼的人也不会感到特别压抑)...因为我自己是为了BODY BUILD而去的,所以我选择CLUB就按了这个标准,MEMBERSHIP FEE不高,离家特别近,也满足了我的需要.

去GYM WORK OUT一定要给自己比较充裕的时间,BODY BUILD的ROUTIN至少需要1.5-2小时.而且人在持续运动一小时以后,才开始BURN FAT. BODY BUILD 的NORMAL ROUTIN是:10-20MIN CARDIO WARM-UP (APPITIZER),大概10套STRENGTH & WEIGHTS TRAINING(这部分是WEIGHT LOSS和BODY BUILD的MAIN COURSE)需要1HR,10-20MIN CARDIO COOL DOWN, 10 MIN STRETCH (跟DESERT+COFFEE一样).更多精彩文章及讨论，请光临枫下论坛 rolia.net

健身感想2--我的ROUTIN............欢迎讨论 -chillyqq(QQ_SpiceItUp); 2005-10-18 {2661} (#10659@28)
本文发表在 rolia.net 枫下论坛我的ROUTIN: 1, 15MIN CARDIO WARM UP, 选择TREADMILL,因为TREADMILL是让你全身血液开始流动,毛孔张开,全身关节和肌肉得到最充分WARM UP的器材(在JOGGING的状态).我一般是前后各一分钟速度3.6MILES/HR,中间13MIN速度5.2MILES/HR. PERSONAL TRAINER不建议更长时间了,因为CARDIO对WEIGHT LOSS和肌肉训练并不起作用,只能WARM UP和锻炼心脏功能,而且长时间CARDIO会由于对关节大量IMPACT,造成隐形的损伤.BTW,说一句,对喜欢长时间有氧运动的人来说,我个人推荐ROLLER BLADING和游泳,这两种比跑步的对身体的震动小许多.

2,STRENGTH & WEIGHT TRAINING:我的PERSONAL TRAINER给我设计了两个ROUTIN,一组主要是MACHINE,另外一组是GYM BALL+DUMBELL,轮流做.每个ROUTIN 有10套的运动,差不多可以锻炼到每个MUCLE GROUP: UPPER BODY的主要有: SHOULDER, BACK, BICEPS & TRICEPS,(男同胞一般对CHEST锻炼比较重视);LOWER BODY的主要有:BUTT, HIPS, & THIGHS;最难锻炼的ABS:LOWER ABS (TUMMY), UPPER ABS, SIDE ABS. 一套运动必须做2 SETS,做一个SET是没有用的,两个SETS中间休息一下,喝水,CATCH UP YOUR BREATH. 每个SET有10-15个REPETITIONS.

有一个方法来判断你做WEIGHTS的力度是不是达到你所需要的标准,因为太重容易受损伤,太轻达不到锻炼效果.从你所能接受的较轻的重量开始用标准做WEIGHTS的方法TRY OUT,如果你能轻松做15个REPETITION,就加一级重量,如果不能做到10个,就减一级重量.女生一般不用去练习BIG MUCLE,只要TONE就可以了,所以最好不要选择太重的WEIGHTS. 我一般MACHINE是40LB左右,DUMBELL,3-5LB.

做WEIGHTS的方法很重要,不能贪多贪快.恰恰相反的是,放慢动作,达到的效果会更好.每个收放动作一定要到位,到位后,HOLD3秒钟再放.一定要配合呼吸,这句话看来很多此一举,但你做WEIGHTS的时候就明白了,有时候会紧张得忘了呼吸的.还有最重要的一点,不管做哪个运动的时候都要收腹,这样做回加大难度,但对最难锻炼的腹肌起到事半功倍的效果.

3, CARDIO COOL DOWN,我选择的是BICYCLE的FAT BURNING PROGRAM, 15MIN,同时能翻翻FITNESS或者FASHION杂志什么的.

4, RELAXATION & STRETCH,这一步对女生尤其重要.在RELAXATION的时候,一定要拍打放松容易出现结实肌肉的部位,比如小腿,肩部,大臂等.在WORK OUT后,趁肌肉和关节都比较WARM,要STRETCH让它们尽量舒展,纵向延伸,相信没有人希望自己横向发展吧. 如果有那种STRETCH MACHINE帮助是最好的了

.5, 最后一步,同胞们可能做得不多:补充PROTEIN.一般GYM和健身杂志上都有这样的说法,如果你在BODY BUILD UP,没有补充PROTEINE,等于没有完成你的WORK OUT ROUTIN.实际上,中国人的NORMAL DIET对锻炼的人来说,蛋白质含量是不够的,更需要补充.我一般是用WHEY的 PROTEIN POWDER做MILD SHAKE,1SERVE的PROTEIN POWDER,加到250ML牛奶中间环节,用BLENDER一打,一杯冰凉的MILK SHAKE就好了.很好喝而且能控制晚饭的食欲.我现在在COSTCO买PROTEIN POWDER,2KG装的,大概$40,很便宜,但它只有巧克力和香草味道.以前在GNC买的,1LB装,$40,香焦和草莓味道的特别好喝,比较COSTY. :S..女生每天一个SERVE就够了,男生可以多些,最多可以到8个SERVE,估计只有那些练健美的才喝那么多吧.

最后提醒一句,WORK OUT的时候要大量喝水,1个WORK OUT需要1L左右的水.更多精彩文章及讨论，请光临枫下论坛 rolia.net

写得很好，偶也是每天运动的，现在量减到每天１小时了。 -rabbitjessy(QQ); 2005-10-18 {652} (#10660@28)
补充蛋白是非常关键的。至于，运动时间，不一定要超过１小时。我前一阵读健身的文章，如果你运度的强度对，２０分的钟的thread mill消耗的卡路里会超过１小时。还有重量训练，３－５ dumbbell太轻了，我觉着很多健身教练有时是误导我们，因为选用轻的重量会减缓我们减重和培yang肌肉增长的周期。其实适当正确的举重训练不会让女生长bulk muscle。我在机器上可以举到９０磅了，我的shoulder是６０磅的举重，从来没有人说我bulky，腿部也是一样的，我的腿部是１１０磅的负重。

我觉着，经过一段时间的训练，你自已会发现很多东西并不像教练说的。不过要运动的同志们，一定要记住，没有强度和不出汗的运度是浪费时间，我每次离开健身房都是累得不行，有时第二条走路都酸。如果没有达到，那就是白练。

你们都很厉害,有系统,有数据,不象我,凭自己的肌肉感觉瞎玩,对理论的东西是看得不少可是实践得不多. -labelle(㊣完美的海盗); 2005-10-18 (#10662@28)
从10月份我现在也是一周去GYM三次，就三次(因为还是没有时间)不过就练跑步机，其他什么机器我一概不摸。我的问题不是要减肥，因为我其实是过瘦，但是如果不运动，再瘦的身材也不匀称(这个是很关键的)。 -alisonyi(vinetea); 2005-10-18 {278} (#10663@28)
尤其我要抓住秋冬季节活动少更不要偷懒，哪怕象我一次练30分钟OR 25 分钟都行。我现在觉得很满意我的健身计划，永远不要回家就坐在那一动不动。就像你说得一定要出汗，把毒素都排除。After exercise, 照镜子，皮肤也非常有光泽, and it is much more effective than expensive skin-care products...

恩,最后一句话特正确..而且运动了以后心情也特别好...很多人确实都不是为了减肥去GYM的...不过女人在25岁以后开始皮肤和肌肉松弛..开始出现桔皮组织..锻炼对保持体内蛋白质,和肌肤弹性很重要..一个星期三次够多了,我现在是争取去三次..没时间:S -chillyqq(QQ_SpiceItUp); 2005-10-19 (#10670@28)

三次还多呀？我恨不得天天都去，很上瘾的。尤其出了一身汗，很爽。我告诫自己：贵在坚持吧-- -alisonyi(vinetea); 2005-10-19 (#10676@28)
有什么club的推荐吗?谢谢! -capslock(lucky); 2005-10-19 (#10681@28)

where do u live? -alisonyi(vinetea); 2005-10-30 (#10769@28)

Don Mill & Laurence -capslock(lucky); 2005-10-30 (#10776@28)

I will let u know tmr via PM. -alisonyi(vinetea); 2005-10-31 (#10780@28)

Thanks! -capslock(lucky); 2005-10-31 (#10786@28)

sent.. -alisonyi(vinetea); 2005-11-1 (#10789@28)

got it!Thanks! -capslock(lucky); 2005-11-1 (#10793@28)

np -alisonyi(vinetea); 2005-11-2 (#10794@28)

Thanks for sharing with us. -determination(lucky); 2005-10-31 {328} (#10787@28)
Excellent! Which club do you join? If you don't mind, I would like to learn from you... I have no idea which machines I should use. I used to be very into Gym, but stopped for more than a year. I just had a baby almost one year ago and now I am back to Gym. I absolutely have never had any idea of how to use Gym machine...
To Chillyqq -determination(lucky); 2005-11-1 {324} (#10790@28)
Excellent! Which club do you join? If you don't mind, I would like to learn from you... I have no idea which machines I should use. I used to be very into Gym, but stopped for more than a year. I just had a baby almost one year ago and now I am back to Gym. I absolutely have never had any idea of how to use Gym machine...

thanks for your comments! but i live in newmarket which i'm afraid that it's far away for you guys. acutally, for a beginner, any gym will give you an trail lesson to let you know how should you work out toward your own -chillyqq(QQ_SpiceItUp); 2005-11-1 {557} (#10792@28)
body condition. and the personal trainer will give you a list of program which should be special designed for you to work with. they also have the responsibility to show you how to use the machines. these services should be included in the registration and membership fee. i really wish i could help, which i did when i was with my friends who live around here.
BTW, you could use rolia to find some companies to go together. i wish you best luck and have a lot of fun. should you have any more questions if i can answer, it will be my pleasure to help.:)

@Florida

thanks for your comments! but i live in newmarket which i'm afraid that it's far away for you guys. acutally, for a beginner, any gym will give you an trail lesson to let you know how should you work out toward your own

Replies, comments and Discussions:

More Topics