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[型男塑女]

1#

[塑形篇] 风格之2011年春夏塑形记

 

从去年8月中到今年4月底完成了减肥大业, 历时8个半月. 减肥篇链接:


https://forums.huaren.us/showtopic.aspx?boardid=341&topicid=793174


 



下一个阶段是body toning and shaping, 主要目标是调解脂肌比例, 打造线条, 平衡身体比例. 虽然在减肥的过程中一直坚持做重量训练, 特别是上肢, 这些练习的重点是body conditioning, 离塑形还相距甚远. 4月份我花了1个月的时间学习和尝试塑形的基础理论和各种训练项目, 感觉科学地增肌塑形真是一门学问, 博大精深. 让我吃惊的是关于如何训练不同的body type和body shape的理论是百花齐放, 甚至于相互矛盾. 我打算把这些research的理论作为参考, 摸索适合自己的training plan.



 


note: 过去的1个星期我一直在犹豫是否另开新楼. 主要是担心近期工作太忙, 夏天户外活动又多, 不一定能坚持不懈地更新. 多谢老妖姐和yoyo的鼓励, 我决定先尝试两个月. 因为时间不一定能保证, 很遗憾不能邀请其他姐妹加入了. 欢迎大家多交流. 谢谢!


 


 


7月4日更新: 5月6月尝试了两个月, 塑形有些成果也有不尽人意之处. 决心再努力两个月! 9月初结束此贴.


[此贴子已经被作者于2011/8/19 0:21:32编辑过]

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2#


起点:  May 1 的照片:[


[此贴子已经被作者于2011/10/4 11:05:25编辑过]

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3#

Body Type



Everybody is born with a different body type. This is why every man and woman has a different body shape, and develops different levels of body fat and muscle mass. Your body type is completely determined by genetics. You will probably share the same body type as one of your parents, or your sister or brother. Because body type is a genetic trait, it is usually very difficult or impossible to change body types.


 


There are three different body type classifications:


 


Endomorphs: Endomorphs tend to have bigger bones that the other body types. These men and women usually have round faces with larger thighs and hips. Endomorphs have arms and legs that tend to be short and tapering, giving them a stocky appearance. Most endomorphs have comparatively small hands and feet and a high waist. Additionally, endomorphs have higher levels of body fat than the other body types, but they can also build muscle and lean mass easily. Weight loss is most difficult for the endomorph body type.


 


Mesomorphs: Mesomorphs are usually described as having an athletic build. They often have an hourglass or ruler shape, and gain muscle mass easily. The majority of mesomorphs have broad shoulders and a narrow waist. They have a fast metabolism and can lose weight more easily than endomorphs.



Ectomorphs: Ectomorphs have a thin, linear appearance. Most ectomorphs look like rulers, with narrow waists, hips, and shoulders. Ectomorphs can lose weight easily and tend to have low levels of body fat. However, they also have a harder time gaining lean muscle mass.


 


Few people actually fall distinctly into one category. Instead, it is much more likely that you will be a combination of the body types. Common combinations include ecto-mesomorph and endo-mesomorph.


 


我是Endomorphs.


 


[此贴子已经被作者于2011/5/9 10:01:12编辑过]

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4#

  Body Shape


 


In addition to your body type, you will also find that you have a distinct body shape. Your body shape is based upon the size of your physical features and the overall balance of your body. Men and women tend to have different body shapes. Men are often described as having a rectangular shape or a cone shape. Women are typically described as having hourglass, pear, apple, or ruler body shapes.


 


Hourglass: Women with an hourglass shape are often envied by all of their friends. This is because hourglasses have well-proportioned upper and lower bodies, with a distinctively narrow waist. However, if you are an hourglass, you may find that you tend to gain weight all over your body, particularly in your hips and chest area. Hourglasses tend to be endomorphs or mesomorphs.


 


Pear: Pear-shaped women tend to have larger lower bodies and smaller upper bodies. If you are a pear, you will find that your hips are slightly wider than your shoulders and that you tend to gain weight below your waist. Pears usually have small chests and flat stomachs. Most pears are mesomorphs.


 


Apple: Apples are generally bigger on the top half of their bodies than on the bottom half. They commonly have slim hips and a large chest and stomach. Apples tend to gain weight above the waist or along the backside. The majority of apples are mesomorphs or endomorphs.


 


Ruler: Women with a ruler shape tend to be waif-like and slim. Rulers have no large differences between the size of their hips, waists, and shoulders. Rulers tend to put on weight in their stomach and backside, while maintaining slender arms and legs. Most rulers are ectomorphs.


 



[此贴子已经被作者于2011/5/9 10:01:51编辑过]

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5#

My Physique Assessment - Body Measurements


 


Date: May 7, 2011


Body Weight: 120 lb.


Body Fat %:   18.1%


 


Arms (biceps):                       R-24.7cm; L-25cm


Thighs:                                  R-51cm;    L-51cm


Calves:                                  R-35cm;    L-35.5cm


Hips (3" below pelvis bones):   93 cm


Waist-to-Hip Ratio:              0.794 (<0.80)


 


我在梨和苹果的分界线上, 偏梨!


 


我的总体body type + body shape 是: Pear(和苹果杂交) - Endomorphs !


 




[此贴子已经被作者于2011/5/14 21:29:11编辑过]

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6#

梨形的演艺界名人:



 


 


我目前的体型, 单从照片上看象Alicia Keys





[此贴子已经被作者于2011/5/9 15:08:23编辑过]

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7#

写给自己的话:


 


体型是由基因决定的. 每种体形都有独特之处. 在不借助整形的前提下, 一个梨不可能转变成Hour-glass或者Ruler. 坦然地接收自己的身体, 用心去打造, 呵护和热爱自己的身体, 努力成为一个健美, 自信, 快乐的杂交梨!


 


[此贴子已经被作者于2011/5/24 21:01:45编辑过]

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8#

My Muscle Assessment:


 



  • Chest: upper chest is weak compared to middle chest

  • Back: Lats are in shape, but middle back and inner back lack details

  • Shoulders: have shown caps, not enough shape, muscle is not lean

  • Biceps: need to tone down, don't need too much biceps

  • Triceps: need more details, especially in lower part of arms

  • Quads: overpower hamstring; drumstick shape, need to reduce fat & define muscles

  • Hamstring/glute: weak compared to quads

  • Calves: not in diamond shape, need to raise and define

  • Abs: have some definitions, but too blocky 

 


 


Training Strategy:


 


1. 体重: 维持在118-122磅之间. 调整脂肌比例: 减掉几磅肥肉, 增加几磅肌肉.


2. 上肢增肌, 减小腰围, 平衡下肢; 同时加强下肢lean muscle mass.


3. 把Yoga, Pilate加入训练项目.


[此贴子已经被作者于2011/5/25 14:18:39编辑过]

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9#
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10#

may 小结:


 

































































































may exercise calendar


sun.


mon.


tue.


wed.


thur.


fri.


sat.


1


2


3


4


5


6


7


treadmill (hiit)


core+ep


barbell wt(f)


rest


boxing+abs


legs+glute


rowing+ep


 


rest


8


9


10


11


12


13


14


arms+shoulder


treadmill (hiit)


 


boxing+abs


rest


barbell wt(f)


jogging+walk


kickboxing


rowing(35)


legs+glute


abs


rest


15


16


17


18


19


20


21


wt-upper body


treadmill


(hiit-15min)


 


core


treadmill


(hiit)


pilate (low)


elliptical


rest


core


kickboxing


b.wt (f)


jogging


rest


22


23


24


25


26


27


28


yoga


jogging


pilate


abs


elliptical


abs


b. wt (f)


rest


treadmill (hiit)


abs


rest


29


30


31


 


 


 


 


wt-upper


 


wt-lower


kickboxing


rest


 


 


 


 


 


五月塑形小结: https://forums.huaren.us/showtopic.aspx?boardid=341&topicid=942862&page=1&star=27


 


 


 


june 小结:


 

































































































june exercise calendar


sun.


mon.


 tue.


wed.


thur.


fri.


sat.


 


 


 


1


2


3


4


 


 


 


easy run


abs


bb wt


abs


pilate


rest


5


6


7


8


9


10


11




hiit


abs


wt (f)


rest


elliptical


kickboxing


core


bb wt


abs


rest


12


13


14


15


16


17


18




easy run


abs


wt (f)


elliptical


abs


rest


5k race


wt-upper


abs


golf


rest


19


20


21


22


23


24


25


rowing


elliptical


abs


bb wt(f)


elliptical


rest


kickboxing


abs


rest


circuit training (f)


26


27


28


29


30


 


 


10k


rest


wt-upper


abs


jogging


wt-lower


abs


 


 


 


 


六月塑形小结:  https://forums.huaren.us/showtopic.aspx?boardid=341&topicid=942862&page=1&star=51


 


 


血压和脉搏记录: https://forums.huaren.us/showtopic.aspx?boardid=341&topicid=942862&page=1&star=33


 


[此贴子已经被作者于2011/8/29 21:12:58编辑过]

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