腹肌训练全攻略

November 7th, 2007 by ah-guan89

腹肌训练全攻略

  你知道吗?

  你的腹肌可能是最棒的,但如果不减掉腹部厚脂肪,就根本不会看到腹肌轮廓。那么你需要合理地安排训练计划(力量训练和有氧训练),最好选用那些
单独训练腹肌的动作,且严格控制饮食。在一次训练中,最后训练腹肌是比较明智的做法,因为腹肌在很多其他肌群的练习中能起到稳定腰部的作用,这样不会影响
到其他部位的训练。

  主要的训练动作:最受欢迎的腹肌练习动作是仰卧起身,这个动作是雕刻腹部肌肉最有效的手段。(译者注:本文介绍的“仰卧起身”不同于我们熟悉的
“仰卧起坐”。仰卧起身是直接且单独锻炼腹肌的动作;而仰卧起坐使腿部和骨盆之间产生相对运动,因而降低了对腹肌的锻炼效果。)

  如何做仰卧起身?

  仰面躺在地板上,双膝弯曲,双脚平放并分开大约与臀同宽。双手放在头部两侧,轻触耳后。开始呼气的同时,慢慢抬起头部和上身向膝盖靠近,使上背
部离开地板,保持尾椎和下背部始终接触地板。想像着你的胸腔在靠近骨盆,就好像你的腹部是一架手风琴。在最高点稍停片刻再呼气返回起始姿势。

  几点说明:

  抬高双腿更有效:传统仰卧起身锻炼重点是腹直肌上部,也就是“小六块”,但同时忽略腹直肌下半部分。为了锻炼到下半部分,动作要保持膝盖弯曲,脚不要平放在地上,而是抬高离地大约十公分。

  助自己一臂之力的方法 在做仰卧起身练习中手的位置,在一定程度上决定了练习的难度。如果你做最后一次动作的时候很困难,试着把手从耳后移到胸前。这样就降低了上身重心的位置,能使你多做一两次,腹肌也受到了更多的刺激。

  增加负重 随着训练的进行,你可能感到练习越来越容易,身体的自重也许已经不能提供练习所需足够的阻力了。这时你需要用杠铃片、健身球或滑轮拉力器等外加的负重来达到进一步锻炼腹肌的目的。

  你会得到的好处

  更强的力量!用带转体的动作锻炼腹肌,能显著加强投掷、出拳和摆臂等其他运动动作中转体的能力

  更好的体姿!过度的跑步能使下背部肌肉变得僵硬,而且脊柱也会偏离自然的弯曲度。加强腹壁肌肉能矫正这种失衡,并且有效改善身体的功能。

  更少的疼痛!腹肌越薄弱,腰背肌受到的压力就越大。强健的腹肌可以帮你平衡外界的负荷,并且能保护腰部免受拉伤的危害。

  更好的保护!大多数腹肌练习都能锻炼横腹肌,横腹肌作为腹部的薄层肌肉有保护内脏的功能。

男人付帐的目的和女人付帐的原因

November 3rd, 2007 by ah-guan89

   真想看清一个女人的真面目,要在她卸妆之后。
  想看清一个男人的真面目,则要在跟他分手之后。
  想知道男人和女人的感情状况,便要看他们付账时的态度。

  当男人完全不看账单便付钱,并慷慨地付小费,他正在追求这个女人。
  当他开始留意账单上的项目,他已经把这个女人追到手。

  当他开始翻查账单,并埋怨收费太高,他跟这个女人感情十分稳定。

  当他只是瞟一瞟账单,然后由女人付账,则这个女人已经成为他的太太,掌握经济大权。

  当女人完全不看账单,只留意男人付多少小费,她刚刚开始和这个男人交往。

  当她开始留意账单上的项目,并嘱咐男人不要付太多小费,

  她已经爱上这个男人。当她埋怨男人翻查账单,又批评他付小费太吝啬,她并不爱这个男人。

  当她开始翻查账单,并埋怨男人付太多小费,她已经成为他太太。

  女人愿意付账的原因有四:

  一、她是他太太。

  二、她刚刚收到这个男人的一份名贵的礼物,所以良心发现,获利回吐。

  三、他是她的旧情人,她要向他炫耀她生活得比他好。

  四、这个男人妄想追求她,她要挫一挫他的自尊心。

  一男一女争着付账,则他们不可能是情侣。

  如果你觉得上述论点真是胡说八道,请静静地冷笑。

  如果你觉得有点道理,请会心地一笑。

如果完全符合你的现实生活,你可以哈哈大笑。

天蝎

November 3rd, 2007 by ah-guan89

最有异性缘:金牛& 天秤& 天蝎& 处女

最不易上当:天蝎
最性感:天蝎
最神秘:天蝎

最不相信人性:天蝎
最易羞涩:金牛& 巨蟹& 天蝎
生气时最可怕:天蝎
翻脸最彻底:天蝎

最会记恨:处女& 天蝎
最不喜欢交朋友:天蝎
最讲义气:天蝎& 狮子
最会做生意:山羊& 天蝎
最阴险:天蝎
最怕吵:天蝎
最会口是心非:天蝎& 双子& 处女
最深谋远虑:天蝎
占有欲最强:天蝎
最适合做 007 :天蝎
最会保密:天蝎
最有判断力:处女& 天蝎

最喜欢黑色:天蝎
最会挖秘密:天蝎

最有个人魅力:天蝎

话最少:天蝎

Bboy Taisuke(Japan)

November 2nd, 2007 by ah-guan89

Ts_230607_bcone_0004_large


日本区RED BULL BC ONE冠军是TAISUKE(红色衣)

他不是二十多岁的舞者,他是一位只有16岁的学生,一个在1991年出生在NAGASAKI的小伙子.
TAISUKE自从八岁就开始练舞,其中给他最大鼓励的莫非是他的姐姐.
其实TAISUKE 是一个很害羞的小男孩,他很开心能在International Dance Collage (I.D.C) Takadanobaba读书学习,此外他也有在外教街舞赚外快.
在他赢了日本区冠军后,理所当然TAISUKE有资格去更高境界在南非举办的世界街舞REB BULL BC ONE比赛与其他15名高手切磋舞技.
Taisukevssebastien3_large

第一回合,TAISUKE VS Sebastien
Result:TAISUKE(JAPAN)WINNER

第二回合,TAISUKE VS  RONNIE
这一局可说是TAISUKE遇到瓶颈的时候,RONNIE上一年可是世界亚军.
不出意料,RONNIE以平稳别具风格的舞技打败TAISUKE.
不过,以16岁的表现来说,TAISUKE是在世界数一数二的.
未来的TAISUKE待成熟,让我们期待他的表现吧~!!

Taisuke_large

我的前世?

October 31st, 2007 by ah-guan89

武士 在战国时代,是男人中的男人
前世的人生:
活跃于战国时代,被大将军称赞为最勇猛的武将。虽然喜欢打仗,但仍很喜欢美的东西,甚至有一些恋物癖。
今生的影响:
因为前世是在战场上驰骋的人,所以你的最大特点就是不服输的性格,喜欢美好事物的
你,很容易被拥有光泽的头发和可爱的嘴唇的女生吸引。

MUET

October 24th, 2007 by ah-guan89

MUET

 

Malaysian University English Test (MUET) first batch is approaching soon again. To be more precise it will be starting on 28 April 2007.

Some
schools arranged their students to take the 1st batch and some the end
year ones. I’ve heard some schools forced their students to take twice
too. Personally i think taking the first batch is much safer because
you get to retry if you are not satisfied with your result.

MUET
is not some English test you can take lightly. Those who do not take
MUET might think MUET as some easy English test like the one we had in
form 5. Heck , they’re wrong. MUET is much tougher than that. MUET is
not some exam you can just pass by , but some English test you must
study for.

I know readers will be wondering what i got for my
MUET . I got band 5 for my MUET. Honestly , I’m quite satisfied with it
having the fact my teacher do not teach us and i wrote less than 3
essays before the actual exam. Most of us will strive for at least a
band 4 because there are some courses in public universities that
required you to score at least band 4. Not only you can’t go for
certain courses in universities, but if you scored below band 4, you’ll
have to take elementary English in universities which is time consuming
or rather a burden.

There is a way to score well in MUET. One
thing for sure , never rely on your listening part even though i can
guarantee almost all of you would score a perfect score in school
level. WHY? 90% Of the time , the speakers in school tend to play a
prank on us. Yes, they’re always very "echo-ish" and you can’t possibly
listen well. Besides, Listening only gives you 15 % of the marks. BUT ,
i am not asking you to totally abandoned it.Just , do not trust the
school speakers.

The most important part is the reading
comprehension. It weigh up to 45 % of your marks. that’s like almost
half of the total marks. So , this part is VERY important. I used to
suck a lot in this part until one day , i found a very effective way to
understand the passage. UNDERLINE.
that’s the key word. Try to just read through very quickly the passage
cause the passage tend to be very long , and later read the question ,
so you know roughly what to find in the passage. Then read again and
underlined what you think it is important. You do not need to be
someone with bombastic English to score in this part. The most
important thing is , you understand roughly what the passage is about,
and trust me you’ll have no problem answering it. For the cloze text,
you’ll need to do a lot of sample test for it. Buy a lot of model
papers to do for this paper and later you’ll find most of the questions
are almost similar. Remember , this section is very important. If you
can score this part, you won’t need to worry about not scoring a band 4
again.

The speaking , honestly i do not know how they actually
judge it. Cause , i do have a "quite" good speaking English , but i
scored only 30 /45 . I was kind of disappointed because most of my
friends who speak really lousy English , they scored almost the same
marks . So , i think teachers are quite lenient if you cannot speak
good English , while if you’re good ,they will be strict. However , if
you can’t speak good English , do not ever try to use bombastic words.
This part is not bout what word you use (of course , it’s a credit if
you use beautiful words) , but it is more on how fluent your english
is. And if you really suck in speaking , just say it in broken english
, but make sure you get a point there and said it clearly.

The
writing section is often the most difficult part. I scored a "so-so"
mark for my writing , but i would say the question for the essays are
usually difficult. They’ll ask you things you never really thought of.
So , never underestimate any important agenda around , cause that’s the
one that most likely to come out.I don’t know , maybe it’s kind of like
a spell. (haha) however, it is important to know what is the hottest
news in the country because giving a realistic examples is a huge
credit.

I know that most of the time , the 1st batch MUET exam
often clash with school’s semester exam and often you’re on dilemma on
which to concentrate on. I was like that too. However, i later found
out the answer to my dilemma. That is, if you study for your MUET now
and score well, you will be free and have ample of time to study for
STPM. Remember , MUET is much more important than the school level semester exam.
So , prioritized on your MUET before the school semester exam. MUET is
what you need to enter university. You do not need your school semester
exam for university entry. Trust me , you wouldn’t have time to study
for the year end paper cause STPM subjects is enough to make you go
crazy.

I hope this help to those who are sitting for MUET next
month. Remember , just spend one whole month on your MUET, and you’ll
have the rest of the time to study for your STPM subjects and
concentrate on your reading comprehension!

All the best, yo!

(EXTRACTED FROM MALAYSIA STUDENTS BLOG,MELANIE)

别了..

October 23rd, 2007 by ah-guan89

在别人面前耍酷的他在我面前总是很温柔,几乎没人见过流泪的他会控制不住为我流泪,。。。。。

他说他也不明白为何他不能全身心的付出,他说他感觉爱不到我,他说他理性上很爱很爱我,是真爱,却在感性上对我的感觉时有时无,那种感觉,是对未来的憧憬和想和我一直在一起的冲动。他说和我在一起不算开心,却很幸福,很温暖。我说会后悔吗,他说会有遗憾,但不会。。。。却郑重的说,能回来找我吗。。。。。。

又谁知道,说着这些话的你,流着泪。。。。。。。。
又谁知道,把我抱着紧紧的你,在我脸庞留下温柔眷恋吻的你,望着我那份炙热眼神的你,看着我咧开唇绞的你 ,说我是你第1次真正爱上的人的你。。。。

让我眩晕,让我不解,不知道是你爱还是你不爱。
矛盾的你,让我以为我们重新开始的夜却是个结束。
在你面前坚强的我,一头回绝你回来找我的念头的我,使你说出我的确成熟很多的我,不解当时如此坦然接受的我,匆匆离别奔向站台的我,留下你在背后喊我名字的我。。。。

亲爱的,你已经决定了,我的坚持只是伤害彼此。
亲爱的,你的泪,对我的我爱是否出於愧疚,是否只出於因为我是你认识最好的女孩。
亲爱的,我内心很痛,心有不甘,却已释然

我知道,亲爱的,你对我有留恋,你却觉得我们不适合
我知道,亲爱的,你放弃了,因为你没勇气勇敢的去爱我
我知道,亲爱的,只因爱未到深处,你,应该爱的比较多的还是你自己,你却把爱你自己的方式当作是爱我了。。。。。。。。。。。。。

谢谢你对我的坦白,一切珍重
再见了,我的爱

lala…

October 20th, 2007 by ah-guan89

最近一直下雨,心情不是很好,因为不能出去运动…一直在家会精神崩溃..况且又逢考试季节,头很痛..最近一直练”风车”,肩膀练到黑青啦..

每天还是要做PUSHUP最少三十次,很希望能做到把整个身体撑在空中.哈哈..

PRACTISE MAKES PREFECT^^

Next targets…

May 28th, 2007 by ah-guan89

Next Targets:

  • Slim down
  • A Perfect COMBO(Toprock>6steps>Windmill>turtle>Freeze>NIKE)
  • Success learning WINDMILL
  • Compose a new love song
  • Make somethings astonashing..FLASH and MTVs..stay tuned

12/5/07

May 12th, 2007 by ah-guan89

今天去BILLION后面唱K..只有我,大发和SAGAO..

一开始,我选”屋顶”.我要SAGAO和我对唱,他做温岚,我做周杰伦..大发一直笑到整首歌完毕..

第二首,我选”花田错”..哪知道我们都不知道怎样唱..唱走KEY..最后只好呆呆看MTV..

接下来,我选”千里之外”..我和大发唱..大发是费玉青的化身!!!..尤其是那句”我送你离开,千里之外你无声黑白”..我们都拍手叫绝..WOW..

后来,SAGAO和我唱”彩虹天堂”..效果还好啦..大发不耐热,一直出去吹冷气..隔壁房的马来人唱得很难听,根本就是用喊的啦…

最后一首是”黑色幽默”,超高音的..大发也是一直笑个不停..很PAISEI…

然后,我们去对面吃东西.SAGAO吃LAKSA,我吃炒饭,大发吃咖喱面.我觉得不好意思,因为大发本来要去买BAG的..后来我们几个在那边车大炮..下午去踢球..