2024年底前練出腹肌 by magicmonk

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palnet · @magicmonk · Feb 17 (edited)

$39.13

2024年底前練出腹肌

(連續兩篇忘了放CN Community，對不起，絕不能再忘!!)

最近在網路上看到這張圖，覺得挺有趣。

https://www.shutterstock.com/image-vector/man-diets-exercises-before-after-fat-611625707

年輕時看別人有腹肌，都以為是仰臥起坐練出來的。但這張圖的意思是，体脂率要非常低才會有腹肌，太胖的人光是練腹肌可能沒啥用。

我從小到大，大部分的時間都有點肚子，所以我的体脂率(Body Fat Percentage)應該從來沒有低於20%，就算有腹肌也被藏在肥肉下，看不到。 照這圖來看，大概要百分之10-14%体脂率才有可能看到腹肌。

要達到這個目標，我會每天保持热量赤字(Calorie Deficit)，也就是摄取热量小於消耗热量。

本來想一月初就開始，但放假時很難達到热量赤字，要上班才有點動力。從一月十五日開始上班到現在，一個月減掉五公斤。

![image.png](https://files.peakd.com/file/peakd-hive/magicmonk/23vhoD7kYPuPZdLCYX3JDKZv6hCHgEARgUDij4aVvzcut6uuPaZ2TWfBowoDTUE7XoEkF.png)

![image.png](https://files.peakd.com/file/peakd-hive/magicmonk/23w2cXTxqCkFteRBnM5wHMDZh381u9CUXJ5ZimkBhbtBRt2YcaRxee8tdPzNaWra9fMDD.png)

下一次寫文章時，我希望能減到100公斤。

除了減肥外，還有另一個目標，就是要能拉10下單槓。以下視頻可以看到我用綠色的輔助帶能做8下，但如果不用輔助帶，只能拉個兩三下。輔助帶也有分粗細，綠色的比較粗，拉起來容易些，綠色練成後再改用紫色的，因為紫色的比較細，難度會高些。

https://www.youtube.com/watch?v=vio8KQq4pqs

要達成拉單槓跟減重兩個目標，都需要做差不多一樣的事，達成其中一個，另一個應該也會同時達成。大家幫我加油吧!

👍 abit, hanshotfirst, hive-117778, oflyhigh, ecency, deanliu, coinomite, geekgirl, shaka, rivalhw, moeenali, vanje, helene, emrebeyler, susanli3769, gungunkrishu, campingclub, jychbetter, dcityrewards, mrspointm, nostalgic1212, catwomanteresa, quochuy, ace108, exec, winniex, lovequeen, bxt, trangbaby, aellly, techslut, daltono, atyh, atongis, mrsquiggle, enforcer48, incublus, visionaer3003, penguinpablo, midnightoil, dfacademy, syedumair, travelgirl, sbi-booster, toohip, deathwing, exyle, ffcrossculture, someguy123, passenger777, tingjie, ying82, jane1289, cnstm, azazqwe, smartvote, dapeng, dagobert007, good-karma, digital.mine, altouq, zartisht, felander, new.things, and 194 others
👎 ingenieria

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@aellly · Feb 22

老哥你太厉害了。如果不是有视频为证，很难想象你单杆还能玩得这么溜。

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@magicmonk · Feb 23

呵呵 謝謝 還在進步中

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@azazqwe · Feb 17

加油! 祝你擁有一排像巧克力磚的腹肌! 😆😆

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@magicmonk · 2024-03-02T08:43:30+00:00

呵呵 夢想成真啊

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@bxt · Feb 17

刚刚吓我一跳，减100公斤，还剩多少？哈哈，是减到100公斤，目标可期，祝成功，加油😊👍👍👍

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@magicmonk · Feb 18 (edited)

哈哈，對啊，我寫得不夠清楚，多謝

properties (22)

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@ecency · Feb 17

**Yay!** 🤗<br>Your content has been **boosted with Ecency Points**, by @atyh. <br>Use Ecency daily to boost your growth on platform! <br>

properties (22)

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@emmali · Feb 25

听我家那位说，女的没锻炼，瘦的也能看到腹肌😀 😀

properties (22)

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@magicmonk · 2024-03-23T22:18:03+00:00

瘦就已經很難了!

👍 cowboy.curator

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@incublus · Feb 17

It's a real challenge, man. Good luck. I hope you get rid of the excess as soon as possible, but of course it's a process.

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@magicmonk · Feb 25

$0.03

thank you! yes all about consistency! I'm only 103 now - not too long until I write my next article :)

👍 incublus

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@love5200 · Feb 17

哇，好厉害啊，我去年也瘦了25斤，今年再努力努力，争取再瘦10斤左右吧，然后看看能不能练出马甲线，哈哈哈，我们一起加油！！！
我喜欢户外登山，因为山上的空气好！！

properties (22)

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@magicmonk · 2024-03-02T08:34:24+00:00

哇，已經瘦了25斤，太強了。肯定比我瘦很多!
登山很棒。那麼我們一起努力吧!

properties (22)

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@love5200 · 2024-03-02T09:46:21+00:00

🤣然后过年又胖5斤了哈哈哈哈，不过锻炼一下很快能瘦下去，现在基本维持正常体重了；
不过想要拍照上镜好看，就要再瘦个15斤左右😂

properties (22)

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@lovequeen · Feb 17

加油！

properties (22)

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@magicmonk · 2024-03-23T22:18:15+00:00

謝謝

👍 cowboy.curator

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properties (23)vote details (1)

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@marygong77777 · Feb 27

目标明确，加油！😀😀

properties (22)

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@magicmonk · 2024-03-23T22:17:39+00:00

謝謝 :)

👍 cowboy.curator

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@new.things · Feb 17

looking good
!LUV
!LOL
!ALIVE
!PIZZA
!PGM

properties (22)

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@pgm-curator · Feb 17

<center>Sent 0.1 PGM - 0.1 LVL- 1 STARBITS  - 0.05 DEC - 1 SBT - 0.1 THG - 0.000001 SQM - 0.1 BUDS - 0.01 WOO - 0.005 SCRAP -  0.001 INK tokens </center>

<center><sub>remaining commands 0</sub></center>


**BUY AND STAKE THE PGM TO SEND A LOT OF TOKENS!**

The tokens that the command sends are: 0.1 PGM-0.1 LVL-0.1 THGAMING-0.05 DEC-15 SBT-1 STARBITS-[0.00000001 BTC (SWAP.BTC) only if you have 2500 PGM in stake or more ]

5000 PGM IN STAKE = 2x rewards! 

![image.png](https://files.peakd.com/file/peakd-hive/zottone444/23t7AyKqAfdxKEJPQrpePMW15BCPhbyrf5VoHWxhBFcEcPLjDUVVQAh9ZAopbmoJDekS6.png)
Discord [![image.png](https://files.peakd.com/file/peakd-hive/hive-135941/23wfr3mtLS9ddSpifBvh7mwLx1rN3eoaSvbwUxTngsNR1GQ8EiZTrC9P9RwZxHCCfK8e5.png)](https://discord.gg/KCvuNTEjWw)


Support the curation account @ pgm-curator with a delegation [10 HP](https://hivesigner.com/sign/op/WyJkZWxlZ2F0ZV92ZXN0aW5nX3NoYXJlcyIseyJkZWxlZ2F0b3IiOiJfX3NpZ25lciIsImRlbGVnYXRlZSI6InBnbS1jdXJhdG9yIiwidmVzdGluZ19zaGFyZXMiOiIxMCJ9XQ..) - [50 HP](https://hivesigner.com/sign/op/WyJkZWxlZ2F0ZV92ZXN0aW5nX3NoYXJlcyIseyJkZWxlZ2F0b3IiOiJfX3NpZ25lciIsImRlbGVnYXRlZSI6InBnbS1jdXJhdG9yIiwidmVzdGluZ19zaGFyZXMiOiI1MCJ9XQ..) - [100 HP](https://hivesigner.com/sign/op/WyJkZWxlZ2F0ZV92ZXN0aW5nX3NoYXJlcyIseyJkZWxlZ2F0b3IiOiJfX3NpZ25lciIsImRlbGVnYXRlZSI6InBnbS1jdXJhb3RyIiwidmVzdGluZ19zaGFyZXMiOiIxMDAifV0.) - [500 HP](https://hivesigner.com/sign/op/WyJkZWxlZ2F0ZV92ZXN0aW5nX3NoYXJlcyIseyJkZWxlZ2F0b3IiOiJfX3NpZ25lciIsImRlbGVnYXRlZSI6InBnbS1jdXJhdG9yIiwidmVzdGluZ19zaGFyZXMiOiI1MDAifV0.) - [1000 HP](https://hivesigner.com/sign/op/WyJ0cmFuc2Zlcl90b192ZXN0aW5nIix7ImZyb20iOiJfX3NpZ25lciIsInRvIjoicGdtLWN1cmF0b3IiLCJhbW91bnQiOiIxMDAwIn1d)

Get **potential** votes from @ pgm-curator by paying in PGM, here is a [guide](https://peakd.com/hive-146620/@zottone444/pay-1-pgm-and-get-4-votes-itaegn)



<sub>I'm a bot, if you want a hand ask @ zottone444</sub>

***

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@youarealive · Feb 17

<center><p>@magicmonk! <b>You Are Alive</b> so I just staked 0.1 <b>$ALIVE</b> to your account on behalf of @ new.things. <sub>(3/10)</sub></p>
<p>The tip has been paid for by the <a href="https://www.wearealiveand.social/">We Are Alive Tribe</a> through the earnings on @alive.chat, feel free to swing by our daily chat any time you want, plus you can win Hive Power (2x 50 HP) and Alive Power (2x 500 AP) delegations (4 weeks), and Ecency Points (4x 50 EP), in our chat every day. <br /> <img src="https://i.imgur.com/p2WXJLn.png"></p></center>

properties (22)

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@pizzabot · Feb 17

<center>PIZZA!


$PIZZA slices delivered:
@new.things<sub>(3/15)</sub> tipped @magicmonk 


</center>

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@sahi1 · Feb 17

Everyone should keep themselves fit.  I do gym to lose weight.  I think you should eat less foods that are high in calories.  

100 kg weight is too much.  I hope you will succeed in your goal very soon.  I will look forward to your picture when you lose weight

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@magicmonk · Feb 18

haha yeah depends on how tall you are though right? I should be around 80-90kg for my height. Hopefully I'll get there soon!

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@susanli3769 · Feb 17

赞，加油！

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@magicmonk · Feb 19

謝謝 Susan!

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@weiliyu · Feb 23

哇塞，哥你不发到中文社区，我都不知道你发了。
热爱运动身体杠杠的。肌肉很壮实哦。

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@magicmonk · Feb 25

哈哈，真的忘了，不好意思。
多謝小魚兒誇獎啊

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@xiaoyaodidi · Feb 17

坐等老哥的腹肌😄

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@magicmonk · Feb 21

呵呵，謝謝，你們是我的動力

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@ying82 · Feb 16

加油詹老师，期待你下次分享减到100公斤的图片！

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@magicmonk · Feb 18

謝謝! 一定會的

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