1阶最后10天,总得分 12分(完成1项 1分)
1.5点起床 ok
2.温开水一杯 ok
3.蛋白质饮品一杯 ok
4.慢跑五公里+下肢拉伸 ok
![](https://img.haomeiwen.com/i5712495/23013179381b6c13.jpg)
5.腹部燃脂 HIIT
开合跳30s +腹肌训练1组2动作+高抬腿30s+腹肌训练2组2动作+深蹲跳30s+腹肌训练3组2动作+波比跳30S+腹肌训练组2动作
![](https://img.haomeiwen.com/i5712495/8e27d406742a8d7c.jpg)
6.腹肌拉伸 OK
7.早餐 OK
![](https://img.haomeiwen.com/i5712495/2227f8a322e8d704.jpg)
8.喝2L 水 OK
1st 500ML 水 OK
2nd 500ML 水OK
3rd 500ML 水ok
4th 500ML 水OK
9.过17点不吃 OK
10.戒辣,戒油炸,戒腌制食品 Ok
11.晚前plank 3组*1分钟 OK
![](https://img.haomeiwen.com/i5712495/61fe5f0bc107644e.jpg)
12.23点前睡 ok
![](https://img.haomeiwen.com/i5712495/7f4fbccb8ee93087.jpg)
![](https://img.haomeiwen.com/i5712495/dbdd6d60dfa2057d.jpg)
没有比较就没有伤害
减肥也是一种修行
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