Current city(所在城市)	吉隆坡	Kuala Lumpur
Weather (天气)	晴 34度	Sunny 34'C
Exercise (运动展示）	掌上压/平板	Push ups / Planks
Focus(注重部分)	上半身/腹部	Upper body / Abs

Prolog 前言

The morning was a total disaster due to a bad software update that gone horribly wrong, where my entire phone need to go for factory data wipe out before I can save the thing from turning in to a loop brick. I had to skipped the morning workout and resort into doing this evening workout. I did a video record, but I recon I have updated 3 times today(including this one), so I will sort that one up for tomorrow. Don't worry, I will still do my plank tomorrow.

今天早上发生大件事，结果本来要做运动的都被手机弄垮了。手机升级出了意外，结果到最后只能将手机原厂设置以回复功能，全部手机里面收藏的资料都没了。最后早上虽然很早爬起床，可是到最后还是没有运动。至于刚才傍晚的时候，我本来准备了一个视频录影，可是看一下今天已经在发第三次了（目前这个是第三个了），为了不让大家觉得厌烦，还是决定把视频留起来明天发吧。至于明天，别担心，我骗天骗地都不会骗自己。

---

Workout 运动

I had a minute plank for the video. And then 4 sets of 75 seconds full planks with super tight hardcore planks with 25seconds rest apart. Refer to the above screenshot for the workout module. It is on level one, and each level up, it will increase the intensity and reduce the rest time. May be after I get this done, I will try to hit the 10 minutes interval challenge. Let's see how it goes. I ended up trying punch push up. Seriously, with so much stress to the knuckles, it is harsh to do so. 10 reps and call it a day. Will try again tomorrow.

今天傍晚的运动是有一个一分钟的平板运动开始，然后接着就是做了四组75秒的平板。间歇性的平板运动可以让肌肉有机会休息，在下一次运作时更有爆发力。每一次间休25秒，大家可以参考上面的截图。这个是第一级的简单挑战，写一次升级后，间休就会减少，而每一组的时限也会增加来提高难度。我觉得我不会做一次过太久的平板，不过如果是间歇性的，我会试试看挑战10分钟。最后，完成了五分钟挑战后，来一个拳上压。说真的，平时用升高架还不觉得怎样，不过直接拳头贴地的拳上压实在太大压力了。今天暂时10下。明天再试过。

---

How to join

1. Warm-up and prepare yourself to take the challenge
2. Work on the ONE-MINUTE-PLANK
   (If this is your first time to do PLANK, just take it easy and try to do 30 seconds or less! And then slowly increase the time to one-minute)
3. Take a snap tube when you’re working on it
4. Upload the clip to dtube or put the shot into your post. Or you can nominate others to join as well
   You can use this as a topic
   [Day 1] "Doing PLANK" 1 min PLANK challenge for 30 days [30天平板支撐挑戰]
5. Tag #dtubesnap and #plank-contest
6. HANG ON for 30 days

那要怎樣參加這個活動

1. 先做好熱身, 準備好自己的心情迎接接下來的挑戰
2. 開始一分鐘平板支撐
   (如果你是剛開始接觸平板支撐, 只能做到30秒的話也是沒問題的! 幾天後慢慢增加到一分鐘就可以了! 最重要是量力而為!)
3. 邊做邊拍一段短片 (當然你不想upload到dtube的話..照片也是可以的!)
4. 做完以後 把影片放到dtube/把照片放到文中, 也可以提名其他人一起參加!
   標題可以用[Day 1] "Doing PLANK" 1 min PLANK challenge for 30 days [30天平板支撐挑戰]
5. 加 #dtubesnap和 #plank-contest到tag
6. 堅持30天!

Original activity detail please refer here
活动详情请参照这里

---

Supporting discontinued contests and to keep #cn-sport alive 延续 @tvb 的活动精神继续参与使用 #cn-sport 标记

---

I would like to thank all my friends and family who has been supporting me. Feel free to leave me feedback by clicking below yellow banner. > 谢谢大家一直以来的支持和对我疼爱有加。如果方便，请你点击下图到我的个人资料网页为我留言请我吃星星哈。

^{_{CREATE YOUR OWN}} @REVIEWME PROFILE TO START EARNING CREDIBILITY STARS FROM THE COMMUNITY!
CREATING YOUR PROFILE IS EASY! JUST FOLLOW THE STEPS HERE ☜(ˆ▿ˆc)

---

Posted from my blog with SteemPress : http://davidke20.vornix.blog/2018/12/05/cn-sport-workout-diary-episode065-%e8%bf%90%e5%8a%a8%e7%b3%bb%e5%88%97%e7%ac%ac%e5%85%ad%e5%8d%81%e4%ba%94%e6%9c%9f/

---