2024十二月份的訓練

2024-12-24

set-1 交替膝碰胸  50下 ✕ 6 = 30

set-2 懸吊抬腿 10下 ✕ 6 = 60

set-3 左右側抬腿 25下 ✕ 4 = 100

2024-12-23

set-1 交替膝碰胸  50下 ✕ 6 = 30

set-2 懸吊抬腿 10下 ✕ 6 = 60

2024-12-18

set-1 交替膝碰胸  50下 ✕ 6 = 30

set-2 懸吊抬腿 10下 ✕ 6 = 60

set-3 左右側抬腿 25下 ✕ 4 = 100

set-4 左右前抬腿 10下 ✕ 5 = 50

2024-12-17

set-1 交替膝碰胸  50下 ✕ 6 = 30

set-2 front lever 10sec ✕ 6 

set-3 懸吊抬腿 10下 ✕ 6 = 60

2024-12-16

set-1 交替膝碰胸  50下 ✕ 6 = 300

set-2 懸吊抬腿 10下 ✕ 6 = 60

set-3 jug pull up 10下 ✕ 6 = 60

set-4 25ºslopper  pull up 6 ✕ 6 = 36

set-5 45mm pocket pull up 6 ✕ 6 = 36

set-6 20mm pocket dead hang 10sec ✕ 6 = 60sec

set-7  45mm pocket middle2 fingers pull up 3 ✕ 6 = 18

set-8  45mm pocket IM2fingers  pull up 3 ✕ 6 = 18

2024-12-12

set-1 交替膝碰胸  50下 ✕ 6 = 300

set-2 懸吊抬腿 10下 ✕ 6 = 60

set-3 20mm pocket 4 fingers pull up  3下 ✕ 6 = 36

2024-12-11

set-1 交替膝碰胸  50下 ✕ 6 = 300

2024-12-10

set-1 交替膝碰胸  50下 ✕ 6 = 300

set-2 懸吊抬腿 10下 ✕ 6 = 60

set-3 35mm pocket middle 2 pull up  2下 ✕ 6 = 36

set-4 35mm pocket middle 3 pull up  6下 ✕ 6 = 36

set-5 35mm pocket back 3 pull up  6下 ✕ 6 = 36

2024-12-09

set-1 交替膝碰胸  50下 ✕ 6 = 300

set-2 懸吊抬腿 10下 ✕ 6 = 60

2024-12-06

set-1 交替膝碰胸  50下 ✕ 6 = 300

set-2 懸吊抬腿 10下 ✕ 6 = 60

set-3 front lever 10sec ✕ 6 

set-4 35mm pocket pull up  2下 ✕ 6 = 36

 2024-12-05

set-1 交替膝碰胸  50下 ✕ 6 = 300

set-2 懸吊抬腿 10下 ✕ 6 = 60

2024-12-04

set-1 交替膝碰胸  50下 ✕ 6 = 300

set-2 懸吊抬腿 10下 ✕ 6 = 60

set-3 Circle Sloper pull up  6下 ✕ 6 = 36

set-4 front lever 10sec ✕ 6 

set-5 20mm pocket 2下 ✕ 6 = 36