如何練爬坡? - 單車

By Mason
at 2017-09-28T17:44
at 2017-09-28T17:44
Table of Contents
※ 引述《loser1 (拍嘎爪得白醬)》之銘言:
: ※ 引述《loser1 (拍嘎爪得白醬)》之銘言:
: 又一年快要過去,去年十一月開始每星期下班騎一次到兩次高峰路上,
: 今年二月摸魚到四月之後開始再騎,除了梅雨颱風下班太晚太累寫報告
: 等等以外,至少會兌現從園區交流道騎到城隍廟吃拉麵/魯肉飯之後再
: 騎高峰路回科學園區的日課。
: 去年年底想試試看自己有沒有騎上望高寮的能耐,跨年之夜從崇倫公園
: 騎到望高寮上面再延遊園南路->中蔗路->向上路一路溜回來。
: (跨年夜上面連腳踏車都會被塞車堵住)
: 直到上上星期六,正港吃飽太閒又想說回台中不練不行,騎上裝了閃亮亮
: 燈條的 XTC 往望高寮前進,比起兩年前騎向上路去東海還得中斷下來喘氣
: 至少現在一口氣龜上望高寮停車場不成問題(還是在停車場中斷下來打卡)。
: https://i.imgur.com/KrUil1Q.jpg
: (三色LED檳榔燈)
: 上星期五下班回家,就想起既然在 FB 上向我不運動的同學烙話一起夜騎,
: 這樣就得每周騎望高寮示威一下。
: 測了一下時間,我弟說十年前他從商店騎到望高寮最高處要十四分鐘,
: 我騎到停車場就要十七分鐘,看來體力是不如我弟當年來得好(廢話,
: 47Y/140kg vs 30Y/100Kg ....)
: 聊做記錄,勉勵一下自己每周一望高(盡量...今天下班就沒去騎高峰路...Orz)
真的不要覺得要練爬坡,就真的要去爬坡
尤其體重重的,一開始你的功率(腳力)根本無法負荷你的體重
就算你的腳力可以撐你上坡,能撐多久?
會爆膝蓋就是因為肌肉耐力不足以支撐了
體重重最重要就是先減肥(廢話)
然後把耐力練起來,也就是長途訓練(50k, 100k之類的)
在你練耐力之間,體重“應該”會隨時間下降
當然平路不是輕鬆騎,而是有速度的比如先從50k均速28當成目標
練習之中可參雜山路,但並不是要計時
而是要順順騎,讓身體習慣地心引力的拉扯
不然永遠都只能騎個10幾分鐘山路就爆了
(看看塔塔加 武嶺動不動破幾小時的連續上坡)
不是心跳爆了 就大腿爆了 最慘就是膝蓋爆了
運動是要健康的 不是要滿身傷
--
: ※ 引述《loser1 (拍嘎爪得白醬)》之銘言:
: 又一年快要過去,去年十一月開始每星期下班騎一次到兩次高峰路上,
: 今年二月摸魚到四月之後開始再騎,除了梅雨颱風下班太晚太累寫報告
: 等等以外,至少會兌現從園區交流道騎到城隍廟吃拉麵/魯肉飯之後再
: 騎高峰路回科學園區的日課。
: 去年年底想試試看自己有沒有騎上望高寮的能耐,跨年之夜從崇倫公園
: 騎到望高寮上面再延遊園南路->中蔗路->向上路一路溜回來。
: (跨年夜上面連腳踏車都會被塞車堵住)
: 直到上上星期六,正港吃飽太閒又想說回台中不練不行,騎上裝了閃亮亮
: 燈條的 XTC 往望高寮前進,比起兩年前騎向上路去東海還得中斷下來喘氣
: 至少現在一口氣龜上望高寮停車場不成問題(還是在停車場中斷下來打卡)。
: https://i.imgur.com/KrUil1Q.jpg
: (三色LED檳榔燈)
: 上星期五下班回家,就想起既然在 FB 上向我不運動的同學烙話一起夜騎,
: 這樣就得每周騎望高寮示威一下。
: 測了一下時間,我弟說十年前他從商店騎到望高寮最高處要十四分鐘,
: 我騎到停車場就要十七分鐘,看來體力是不如我弟當年來得好(廢話,
: 47Y/140kg vs 30Y/100Kg ....)
: 聊做記錄,勉勵一下自己每周一望高(盡量...今天下班就沒去騎高峰路...Orz)
真的不要覺得要練爬坡,就真的要去爬坡
尤其體重重的,一開始你的功率(腳力)根本無法負荷你的體重
就算你的腳力可以撐你上坡,能撐多久?
會爆膝蓋就是因為肌肉耐力不足以支撐了
體重重最重要就是先減肥(廢話)
然後把耐力練起來,也就是長途訓練(50k, 100k之類的)
在你練耐力之間,體重“應該”會隨時間下降
當然平路不是輕鬆騎,而是有速度的比如先從50k均速28當成目標
練習之中可參雜山路,但並不是要計時
而是要順順騎,讓身體習慣地心引力的拉扯
不然永遠都只能騎個10幾分鐘山路就爆了
(看看塔塔加 武嶺動不動破幾小時的連續上坡)
不是心跳爆了 就大腿爆了 最慘就是膝蓋爆了
運動是要健康的 不是要滿身傷
--
Tags:
單車
All Comments

By Anthony
at 2017-09-29T07:57
at 2017-09-29T07:57

By Dinah
at 2017-10-01T07:05
at 2017-10-01T07:05
很大幫助~

By Hardy
at 2017-10-05T12:36
at 2017-10-05T12:36
像是彰化的山腳路。

By Doris
at 2017-10-10T03:14
at 2017-10-10T03:14

By Candice
at 2017-10-11T23:26
at 2017-10-11T23:26

By Jacob
at 2017-10-16T01:47
at 2017-10-16T01:47

By Belly
at 2017-10-20T03:24
at 2017-10-20T03:24

By Margaret
at 2017-10-20T16:24
at 2017-10-20T16:24
到甲仙都是不錯的練習地。

By Sandy
at 2017-10-24T04:58
at 2017-10-24T04:58
,現在大概40分上下騎玩,中間有氧的里程大概600公
里。

By Vanessa
at 2017-10-28T11:40
at 2017-10-28T11:40
頭就大了XD

By Harry
at 2017-10-28T21:14
at 2017-10-28T21:14

By Barb Cronin
at 2017-11-01T10:57
at 2017-11-01T10:57
》楠梓大社

By Gary
at 2017-11-01T14:17
at 2017-11-01T14:17
場來。

By Ivy
at 2017-11-03T00:49
at 2017-11-03T00:49

By Ivy
at 2017-11-05T03:25
at 2017-11-05T03:25

By Adele
at 2017-11-10T01:23
at 2017-11-10T01:23

By Zanna
at 2017-11-13T02:05
at 2017-11-13T02:05

By Elma
at 2017-11-14T10:23
at 2017-11-14T10:23

By Yuri
at 2017-11-17T13:40
at 2017-11-17T13:40
3%的坡或丘陵地練習

By Frederica
at 2017-11-22T05:08
at 2017-11-22T05:08

By Blanche
at 2017-11-25T19:10
at 2017-11-25T19:10

By Cara
at 2017-11-30T15:02
at 2017-11-30T15:02

By Thomas
at 2017-12-01T05:10
at 2017-12-01T05:10

By Gilbert
at 2017-12-04T19:36
at 2017-12-04T19:36
重8kg(57~>65)

By Odelette
at 2017-12-04T22:04
at 2017-12-04T22:04

By Caitlin
at 2017-12-09T14:14
at 2017-12-09T14:14

By Eden
at 2017-12-10T04:18
at 2017-12-10T04:18
類減半 體脂肪才降

By Andrew
at 2017-12-10T18:41
at 2017-12-10T18:41

By Kumar
at 2017-12-11T22:40
at 2017-12-11T22:40
宵夜都吃800大卡左右的餅干 6個月就57kg到65kg 體態
是沒跑太多 後來才降醣類+豆漿雞排 吃2個月體重沒
掉 腹肌都快出來了...平均一週騎乘100k而已

By Zenobia
at 2017-12-11T23:46
at 2017-12-11T23:46

By Lauren
at 2017-12-14T21:50
at 2017-12-14T21:50

By Ethan
at 2017-12-17T06:00
at 2017-12-17T06:00

By Agatha
at 2017-12-21T12:42
at 2017-12-21T12:42

By Jack
at 2017-12-25T19:03
at 2017-12-25T19:03

By Olivia
at 2017-12-30T01:42
at 2017-12-30T01:42

By Puput
at 2017-12-31T20:07
at 2017-12-31T20:07

By Eden
at 2018-01-05T17:33
at 2018-01-05T17:33

By Ethan
at 2018-01-07T17:02
at 2018-01-07T17:02
雞排不是炸雞排嘛~XD

By Eartha
at 2018-01-10T20:21
at 2018-01-10T20:21

By Oscar
at 2018-01-13T00:43
at 2018-01-13T00:43

By Connor
at 2018-01-16T02:17
at 2018-01-16T02:17
嗎? 我是很想吃純雞胸肉 但租屋處無法 我只能吃炸
雞排 次外我午餐晚餐的墊粉量都很低 降到半碗飯以下

By Hedwig
at 2018-01-19T21:01
at 2018-01-19T21:01

By Oscar
at 2018-01-22T06:59
at 2018-01-22T06:59
月量的圖下方是之前量測 同時也把新數據抄在旁邊比
較

By Vanessa
at 2018-01-25T02:42
at 2018-01-25T02:42
就是這樣高

By Audriana
at 2018-01-26T22:33
at 2018-01-26T22:33

By Ingrid
at 2018-01-28T11:38
at 2018-01-28T11:38

By Hamiltion
at 2018-02-02T09:49
at 2018-02-02T09:49
量變大基代也會跟著變大才對,而且如果一周的運動量

By Emily
at 2018-02-04T21:47
at 2018-02-04T21:47
難刺激到肌肉生長的,這也是為什麼肌肉沙攤的人很少

By Quintina
at 2018-02-08T19:05
at 2018-02-08T19:05
在來就是生酮的吃的油跟炸雞排的油是不一樣的...

By Candice
at 2018-02-10T10:59
at 2018-02-10T10:59
趨勢比較有參考價值就是了

By Dinah
at 2018-02-15T04:33
at 2018-02-15T04:33

By Liam
at 2018-02-18T23:26
at 2018-02-18T23:26

By Elma
at 2018-02-23T16:02
at 2018-02-23T16:02
已 再者從57到65那段體脂肪還飆蠻高的 記得在22%左
右 我會找時間去體適能版看看

By Necoo
at 2018-02-24T00:08
at 2018-02-24T00:08

By Mia
at 2018-02-28T19:44
at 2018-02-28T19:44
也是可以算的出來的。如果真的外宿不如買高蛋白粉
也好過吃雞排...

By Aaliyah
at 2018-03-03T02:27
at 2018-03-03T02:27

By Rae
at 2018-03-06T17:29
at 2018-03-06T17:29

By Sandy
at 2018-03-09T10:19
at 2018-03-09T10:19
力比也沒這麼容易

By Isabella
at 2018-03-12T03:58
at 2018-03-12T03:58

By Agnes
at 2018-03-16T09:33
at 2018-03-16T09:33

By Ivy
at 2018-03-19T19:37
at 2018-03-19T19:37

By Victoria
at 2018-03-20T21:40
at 2018-03-20T21:40

By Suhail Hany
at 2018-03-22T17:21
at 2018-03-22T17:21

By Skylar Davis
at 2018-03-23T11:47
at 2018-03-23T11:47

By Tracy
at 2018-03-26T00:03
at 2018-03-26T00:03
滿合理的@@

By Eden
at 2018-03-26T02:30
at 2018-03-26T02:30

By Carol
at 2018-03-28T11:12
at 2018-03-28T11:12

By Skylar Davis
at 2018-04-01T06:24
at 2018-04-01T06:24
只是增加的量不多而已,基礎代謝還是有增加

By Suhail Hany
at 2018-04-03T22:32
at 2018-04-03T22:32

By Sarah
at 2018-04-06T05:35
at 2018-04-06T05:35

By Hamiltion
at 2018-04-06T19:24
at 2018-04-06T19:24
飲食攝取的蛋白質就算足夠也不會增多少肌肉出來

By Tom
at 2018-04-09T11:30
at 2018-04-09T11:30
才可以辦的到,如果覺得我的說法有問題,就去肌肉沙

By Rachel
at 2018-04-13T03:03
at 2018-04-13T03:03
是不是這麼簡單的事

By Todd Johnson
at 2018-04-16T23:05
at 2018-04-16T23:05

By Odelette
at 2018-04-18T14:48
at 2018-04-18T14:48

By John
at 2018-04-23T03:19
at 2018-04-23T03:19
(至少不是增肌肉)這樣?

By Elma
at 2018-04-26T07:34
at 2018-04-26T07:34
了」這不就是你要的「體態」了嗎?

By Skylar DavisLinda
at 2018-04-27T21:57
at 2018-04-27T21:57

By Blanche
at 2018-05-02T05:50
at 2018-05-02T05:50

By Victoria
at 2018-05-04T17:54
at 2018-05-04T17:54

By Joseph
at 2018-05-06T15:06
at 2018-05-06T15:06
就不容易,如果有氧能增肌那何必要重訓?

By Joe
at 2018-05-10T22:41
at 2018-05-10T22:41
所以我才說體脂計最好是固定同一台機器長時間看驅勢

By Ina
at 2018-05-11T04:32
at 2018-05-11T04:32
%在跳了

By Lily
at 2018-05-14T11:27
at 2018-05-14T11:27

By Erin
at 2018-05-18T08:24
at 2018-05-18T08:24
腿短時間內增加8KG的肌肉嗎?而且自行車爬坡 尺比

By Noah
at 2018-05-19T21:36
at 2018-05-19T21:36
小弟我自己上健身房,負重深蹲約50KG左右 大腿施力

By Anonymous
at 2018-05-24T20:02
at 2018-05-24T20:02

By Dorothy
at 2018-05-27T17:12
at 2018-05-27T17:12

By Callum
at 2018-05-28T03:04
at 2018-05-28T03:04
再來也不一定要爬坡重踩,可以練平路衝刺阿

By Callum
at 2018-05-30T21:39
at 2018-05-30T21:39

By Gilbert
at 2018-06-02T08:56
at 2018-06-02T08:56

By Jacky
at 2018-06-06T11:08
at 2018-06-06T11:08
強度才能大量增肌?如果騎自行車這麼好增肌
怎麼沒看過有自行車巨巨?

By Edward Lewis
at 2018-06-09T02:59
at 2018-06-09T02:59

By Andrew
at 2018-06-10T02:21
at 2018-06-10T02:21

By Necoo
at 2018-06-11T22:33
at 2018-06-11T22:33
你只問有沒有看過,我當然只是舉例跟你說而已啊

By Hazel
at 2018-06-14T06:07
at 2018-06-14T06:07

By Kyle
at 2018-06-15T14:45
at 2018-06-15T14:45

By Edward Lewis
at 2018-06-20T11:25
at 2018-06-20T11:25

By Todd Johnson
at 2018-06-20T13:40
at 2018-06-20T13:40

By Zora
at 2018-06-23T13:52
at 2018-06-23T13:52
重訓就算是一般公路選手上半身的穩定度也是很要求的

By Agnes
at 2018-06-27T13:36
at 2018-06-27T13:36

By Edwina
at 2018-06-30T13:54
at 2018-06-30T13:54

By Regina
at 2018-07-01T00:30
at 2018-07-01T00:30

By Iris
at 2018-07-01T17:05
at 2018-07-01T17:05

By Selena
at 2018-07-03T21:39
at 2018-07-03T21:39

By Ina
at 2018-07-06T10:39
at 2018-07-06T10:39

By Skylar DavisLinda
at 2018-07-10T23:01
at 2018-07-10T23:01

By Wallis
at 2018-07-14T10:43
at 2018-07-14T10:43
的肌耐力還是會做。要鑽牛角尖就去吧~

By Dinah
at 2018-07-14T15:32
at 2018-07-14T15:32
力,我還以為你是說練成巨巨那樣哩

By Aaliyah
at 2018-07-14T21:14
at 2018-07-14T21:14
他又說自己沒重訓,那你教我怎麼樣騎自行車增肌8KG

By Joe
at 2018-07-17T14:07
at 2018-07-17T14:07

By Kelly
at 2018-07-22T08:32
at 2018-07-22T08:32
有增加,後期時間我是不知道過多久,但時間應該不短

By Michael
at 2018-07-22T18:27
at 2018-07-22T18:27

By Kama
at 2018-07-24T06:51
at 2018-07-24T06:51
你應該問問他對重訓的定義是什麼,搞不好他有做阻力

By Jessica
at 2018-07-28T07:21
at 2018-07-28T07:21

By Freda
at 2018-08-01T19:16
at 2018-08-01T19:16
力,根本雞同鴨講,重點在於你根本就不清楚資訊

By Noah
at 2018-08-03T23:50
at 2018-08-03T23:50
要這樣增肌減脂,應該只有天賦異稟的人做的到

By Lily
at 2018-08-08T11:11
at 2018-08-08T11:11
增肌8kg到底怎麼來的

By Isla
at 2018-08-09T23:57
at 2018-08-09T23:57
同時增肌減脂是很困難而以,但不是做不到

By Anonymous
at 2018-08-12T05:29
at 2018-08-12T05:29

By Belly
at 2018-08-15T18:36
at 2018-08-15T18:36

By Franklin
at 2018-08-16T17:41
at 2018-08-16T17:41

By Gary
at 2018-08-19T13:34
at 2018-08-19T13:34

By Kama
at 2018-08-21T12:12
at 2018-08-21T12:12
吧

By Ophelia
at 2018-08-22T22:07
at 2018-08-22T22:07
上半身也有在做重訓咧,結果只是說練耐力核心

By Irma
at 2018-08-23T12:29
at 2018-08-23T12:29
所以我只需要拿一個例子反駁你就夠了,懂?

By Lucy
at 2018-08-24T04:43
at 2018-08-24T04:43
普通人有什麼

By Yedda
at 2018-08-28T04:21
at 2018-08-28T04:21
回事,如果這麼好做的到,那為何人人不都同時增肌

By Elizabeth
at 2018-08-28T20:02
at 2018-08-28T20:02

By Gary
at 2018-08-30T17:35
at 2018-08-30T17:35

By Ivy
at 2018-09-02T06:21
at 2018-09-02T06:21
他不就一周100K 吃雞排 跟豆漿?

By Anonymous
at 2018-09-06T07:25
at 2018-09-06T07:25

By Regina
at 2018-09-06T09:28
at 2018-09-06T09:28

By Blanche
at 2018-09-07T09:42
at 2018-09-07T09:42
反正身體不是我的。如果真的成功了請PO文分享一下
有興趣可以去體適能板看我PO過的文

By William
at 2018-09-12T05:02
at 2018-09-12T05:02

By Tom
at 2018-09-12T07:25
at 2018-09-12T07:25

By Agatha
at 2018-09-17T00:17
at 2018-09-17T00:17

By Olive
at 2018-09-17T11:15
at 2018-09-17T11:15
站內問他阿 你問我?
那叫他PO

By Michael
at 2018-09-18T04:57
at 2018-09-18T04:57

By Tristan Cohan
at 2018-09-18T08:39
at 2018-09-18T08:39

By Selena
at 2018-09-20T01:24
at 2018-09-20T01:24
麼多。

By Quanna
at 2018-09-24T17:33
at 2018-09-24T17:33
這就是FITNESS的風氣

By Catherine
at 2018-09-28T05:43
at 2018-09-28T05:43

By John
at 2018-10-01T00:17
at 2018-10-01T00:17

By Sandy
at 2018-10-01T12:32
at 2018-10-01T12:32
乾五摳鈴

By Harry
at 2018-10-04T15:59
at 2018-10-04T15:59

By Valerie
at 2018-10-09T15:52
at 2018-10-09T15:52

By Anthony
at 2018-10-12T18:05
at 2018-10-12T18:05

By Edwina
at 2018-10-16T02:53
at 2018-10-16T02:53

By Candice
at 2018-10-20T16:58
at 2018-10-20T16:58
57kg時,體脂一樣22%, 在增加8kg, 體脂一樣22%的情

By Ophelia
at 2018-10-23T03:00
at 2018-10-23T03:00
人認為這8kg都是肌肉。

By Rosalind
at 2018-10-24T23:18
at 2018-10-24T23:18

By Freda
at 2018-10-27T07:53
at 2018-10-27T07:53
降低的,體脂低到某個程度腹肌自然會出現這應該是常
識,不用再特別說明了吧,增加8kg又腹肌要跑出來,
那肯定肌肉增加比脂肪多,即便增加的8公斤不全是肌
肉,增加5公斤肌肉好了,一樣還是很難啦!

By Rebecca
at 2018-10-31T10:32
at 2018-10-31T10:32

By Tracy
at 2018-11-04T14:09
at 2018-11-04T14:09
情況,說不定他是練武奇才是我分析錯了也不一定

By Charlotte
at 2018-11-05T10:14
at 2018-11-05T10:14

By Elizabeth
at 2018-11-07T15:26
at 2018-11-07T15:26

By Megan
at 2018-11-11T00:19
at 2018-11-11T00:19
問題不用計算

By Ethan
at 2018-11-14T17:17
at 2018-11-14T17:17
重、骨骼肌重這些(還有很多其他)

By Agatha
at 2018-11-16T09:42
at 2018-11-16T09:42

By Jack
at 2018-11-17T20:24
at 2018-11-17T20:24
是黑人問號啦。

By Hamiltion
at 2018-11-20T15:36
at 2018-11-20T15:36

By Emma
at 2018-11-22T09:00
at 2018-11-22T09:00

By Skylar Davis
at 2018-11-22T10:53
at 2018-11-22T10:53
推出增大量肌肉的人是你。

By Agatha
at 2018-11-26T19:52
at 2018-11-26T19:52

By Quintina
at 2018-11-28T23:32
at 2018-11-28T23:32
增加了8KG是肌肉 水份 脂肪那一種?

By Donna
at 2018-12-03T14:27
at 2018-12-03T14:27
阿你呢?先說啦 你是覺得肌肉很好練嗎?你本身有在
重訓嗎?

By Michael
at 2018-12-05T23:21
at 2018-12-05T23:21
是什麼嗎?
你實際去操作過。就知道不管P大他貼的骨格肌率是多

By Heather
at 2018-12-07T15:18
at 2018-12-07T15:18
不可靠了。

By Robert
at 2018-12-08T05:10
at 2018-12-08T05:10

By Catherine
at 2018-12-10T07:09
at 2018-12-10T07:09

By Vanessa
at 2018-12-12T03:22
at 2018-12-12T03:22

By Heather
at 2018-12-12T05:00
at 2018-12-12T05:00

By Daniel
at 2018-12-16T11:59
at 2018-12-16T11:59
度。
2. 資訊不足,才疏學淺,無法判斷。
3. 增加8Kg肌肉是你分析的。

By Andrew
at 2018-12-17T02:52
at 2018-12-17T02:52

By Candice
at 2018-12-18T04:43
at 2018-12-18T04:43

By Sarah
at 2018-12-18T10:20
at 2018-12-18T10:20
脂肪,不然為什麼腹肌會跑出來?是吧?

By Agnes
at 2018-12-20T13:18
at 2018-12-20T13:18

By Erin
at 2018-12-23T13:13
at 2018-12-23T13:13
如果吃餅乾跟雞排就可以瘦身變壯。那路上應該全是

By Audriana
at 2018-12-25T17:01
at 2018-12-25T17:01

By Elma
at 2018-12-29T08:37
at 2018-12-29T08:37
根本對問題 那我也懶的在說了。反正覺得吃餅乾雞排

By Linda
at 2019-01-01T13:09
at 2019-01-01T13:09

By Callum
at 2019-01-03T06:56
at 2019-01-03T06:56
有「不是脂肪就是肌肉(骨骼肌)」這麼單純的邏輯

By Xanthe
at 2019-01-05T04:42
at 2019-01-05T04:42

By Caroline
at 2019-01-07T16:04
at 2019-01-07T16:04

By Zenobia
at 2019-01-10T11:30
at 2019-01-10T11:30
增肌減脂前面回過啦

By Gary
at 2019-01-14T04:09
at 2019-01-14T04:09

By Kristin
at 2019-01-17T04:47
at 2019-01-17T04:47

By Brianna
at 2019-01-18T00:17
at 2019-01-18T00:17

By Zora
at 2019-01-21T05:58
at 2019-01-21T05:58
看到你問我一連串問題我真的是很想笑耶,兩板過去看

By Mason
at 2019-01-21T21:53
at 2019-01-21T21:53

By Linda
at 2019-01-23T22:24
at 2019-01-23T22:24

By Hedwig
at 2019-01-26T04:45
at 2019-01-26T04:45

By Margaret
at 2019-01-29T20:56
at 2019-01-29T20:56

By Isabella
at 2019-02-01T07:53
at 2019-02-01T07:53

By Daniel
at 2019-02-03T14:39
at 2019-02-03T14:39
的。因為你就分析覺得增加大量肌肉,你當然覺得不可
能摟...

By Rachel
at 2019-02-05T02:29
at 2019-02-05T02:29

By George
at 2019-02-05T16:54
at 2019-02-05T16:54

By Kumar
at 2019-02-07T23:35
at 2019-02-07T23:35
這樣說你明白了嗎?

By Hedda
at 2019-02-11T17:35
at 2019-02-11T17:35
當通例?
說在多 衣服脫下來拍張照就知道 有料沒料一看就知道

By Elvira
at 2019-02-15T10:35
at 2019-02-15T10:35

By Lauren
at 2019-02-17T13:05
at 2019-02-17T13:05

By Kyle
at 2019-02-18T21:23
at 2019-02-18T21:23

By Annie
at 2019-02-20T22:35
at 2019-02-20T22:35
不陪打稻草人了。

By Carol
at 2019-02-23T00:25
at 2019-02-23T00:25

By Ina
at 2019-02-25T14:25
at 2019-02-25T14:25
謬誤不懂可以google

By Delia
at 2019-03-01T07:36
at 2019-03-01T07:36

By Gilbert
at 2019-03-04T21:33
at 2019-03-04T21:33

By Adele
at 2019-03-09T02:32
at 2019-03-09T02:32
頭來看看 P他的數據是不是有可能就好了身體力行看看

By Megan
at 2019-03-09T12:47
at 2019-03-09T12:47
麼誇張的大躍進

By Odelette
at 2019-03-11T05:10
at 2019-03-11T05:10

By Tracy
at 2019-03-12T14:00
at 2019-03-12T14:00
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