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亮亮妈妈


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2013-09-11 06:47:05

 
Start to take this 30 day Squat challenge. [引用]
30 Day Squats Fitness Challenge Chart

30dayfitnesschallenges.com/classes/30-day-squats-challenge/


Take the 30 Day Squat Challenge Today!

 

Get your body in shape and tone up your legs, bum and stomach area with this great 30 day squat challenge.

With only 1 exercise to perform, which can be done in your own home without the need for specialist equipment, you can tone up and look great in only 30 days.

You can find great simple step by step guides on how to do all the exercises in this 30 day squat challenge via our fitness techniques page to ensure you complete the challenge correctly and get the maximum benefit.

This 30 day regime even gives you rest days to ensure that you can recover and let your body adjust to the exercises, and avoid any injuries.

You do not have to complete all the exercises in one go, you can split the exercises up throughout the day without missing out on the overall benefits.

Please post your progress, comments and questions below to help build up the community.

The challenge has been designed so that novices and experts can do this challenge, with the number on the chart representing doing 1 rep of each exercise only per day, however if you think this is too easy then you can do as many reps of each exercise per day as you wish to get the desired results.  The fitter you are to start with the more reps we recommend, however if you are just starting out we recommend following the challenge charts as they are!

Take up the 30 day squat challenge today!!



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亮亮妈妈


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2013-09-11 06:50:26

 
发表于: 2013-09-11 06:50:26 [引用]
第一天做50个,没有做全蹲。但屈腿的角度在90度。身体没有负重当然不会很难。想想以前负重半蹲最大重量达到120公斤。
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亮亮妈妈


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2013-09-18 06:03:32

 
发表于: 2013-09-18 06:03:32 [引用]
做到75次了,起来的时候加提足,这样同时可以练习小腿的肌肉。
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亮亮妈妈


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2013-09-21 09:19:22

 
发表于: 2013-09-21 09:19:22 [引用]
外面下着小雨,空气很好。今天100个蹲起就在外面凉台上做的。加了16磅的重量。做完腿有些酸。不过感觉不错。
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亮亮妈妈


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2013-09-22 12:30:19

 
发表于: 2013-09-22 12:30:19 [引用]

亮亮妈妈说:
外面下着小雨,空气很好。今天100个蹲起就在外面凉台上做的。加了16磅的重量。做完腿有些酸。不过感觉不错。

昨天做的有些过了,腿不舒服。所以要适合自己的运动量最重要。
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