/story/192338/健康日記/issue/9
健康日記 - 21/1/2026 最詳盡保健Routine | Penana
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健康日記
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健康日記
ISSUE #9
Author: 愚公
健康日記
Author: 愚公
ISSUE #9
21/1/2026 最詳盡保健Routine
No Plagiarism!Ua3oTsjVLj8T18z2ad2Qposted on PＥNAＮＡ

體重200磅

力量器械訓練

（一星期一次，胸，背，腿，手，核心

五個星期一個循環）

胸肌日

臥推135磅 non stop 8x

上胸臥推

Dips體重+10磅

單手Cable三投機轟炸三個角度

背肌日

深蹲185磅

125磅斜方肌提拉

體重chin up

引體上升只能拉160磅重的重量with cable machine 

二頭肌彎矩單手50磅

腿日

腿推720磅

股二頭肌器械

臀部推器械，每邊45磅×5

大腿外側內側器械

前蹲

小腿

手日

三角肌前後中束

二頭肌50磅單手正手

反手，錘式二頭肌彎矩

三頭肌單手前中後束cable 

前臂70磅彎矩正反手

120磅啞鈴硬拉練手指

體重訓諌（一星期2次 if not boxing）

Upper body(tues)

Dips 

Soviet dips

40 lb biceps curl per hand 

Explosive push up

Push up the most number in correct form

Neck strength 

Deltoid training 

Wednesday 

ABS roller

Kettlebell swing with resistance band

Plank

reverse nordic

Wall sit 

Wall push

保加利亞深蹲

深蹲

Jump and jerk

Jump rope

Something training finger

Stretch day

Jefferson curl

Yoga

Boxing training

Wall push

Drop and catch172Please respect copyright.ＰＥＮＡＮＡxlE5n5QQ5t

Refiection ball

Combo (jab cross upper cut )

手臂鬆弛度訓練

https://www.instagram.com/xiongzhengqi77?igsh=MTRnNm1tYmI0NHR6eA==

學習用

中醫療法

甩手甩腿功

拍打功

八段錦

聲帶保養用吸管發聲吹水「嘶」

【終極修復序列】

順序：筋膜槍 →拔罐—> 洗熱水澡→甩手功 →  導引（八段錦）

休息

Theta wave

關燈

https://youtu.be/p-0CuweYODM?si=5Xc3PhbUuEHDkaer

每日都會食一包450 g清真草飼瘦碎牛肉，碳水化合物就食意粉，三色椒同洋蔥，飲品就係聖羅勒薑茶，加兩隻蛋。飲普洱和大紅袍。

眼部面部皮膚護理

每天早上

刷牙

特製lip wipe抹眼 滴眼藥水 warm compression

洗熱水涼，用有維他命C和微酸物質的洗面用品洗面，一般洗髮水和護髮素，還有洗澡的鹼液，抹乾身體後，搽眼霜，然後搽蝸牛液保濕 然後呀搽防曬

晚上

刷牙

特製lip wipe抹眼 滴眼藥水 搽眼霜，搽蝸牛翼保濕搽晚霜

172Please respect copyright.ＰＥＮＡＮＡoa8m5W257g

216.73.216.253

ns216.73.216.253da2
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健康日記
General
Inspirational
Last updated: Mar 28, 2026
Total word count: 4,888
Total reading time: 16 Minutes
Writer:
愚公
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