训练
昨天的臀腿训练不知为何没有被健身房app记录.让GPT总结了下:
🏋️♀️ Lower Body Session
| Exercise | Weight (kg) | Reps | Sets | Sides | Volume (kg) |
|---|---|---|---|---|---|
| Abduktoren | 40 | 12 | 2 | 1 | 960 |
| Hip Thrust | 35 | 13 | 3 | 1 | 1365 |
| Single Leg Press | 29 | 10 | 3 | 2 | 1740 |
| Kettlebell RDL | 24 | 13 | 3 | 1 | 936 |
| Beinbeugen | 30 | 13 | 2 | 1 | 780 |
| Gluteusmaschine | 35 | 10 | 1 | 2 | 700 |
🔢 Total Volume
6481 kg
🧠 Notes
- Volume range: ~6500 kg (moderate / sustainable)
- Fatigue level: Controlled (no severe DOMS)
- Recovery: Improved compared to previous sessions
- Adjustment:
- Reduced overload from single-leg stacking
- Better distribution of posterior chain stress
💡 Next Step
- Maintain volume range (6000–7000 kg)
- Focus on:
- Full ROM
- Controlled tempo
- Progressive reps before adding weight
最近臀腿的DOMS比较严重,再加上开始户外跑,臀腿压力比较大,所以力量训练都很小心.
昨天还是有点后悔用了臀机——上周的BSS(保加利亚分腿蹲)已经造成了严重的腿侧肌肉酸痛,实在不应该继续挑战单侧器械.不过好在我及时减重减次数,今天总算没炸.
昨天还遇到了上过一次Zumba课的老师.说了下不继续上课的理由(虽然很快乐,但膝盖遭不住……),了解到老师(又)是一名兼职来当Zumba教练的OL……感觉这是不是我未来人生可能性的一种?😂
继续努力💪