Sophie M Florence

我應該在休息日走那麼多路。 6600 步。 使用該應用程序進行 7 分鐘培訓。 我開始計劃，但似乎時間會逐漸增加。 我不去游泳池。

我在用啞鈴訓練。 你的手臂和肩膀周圍可能有太多肌肉。 游泳感覺沒啥用。 啞鈴會給舉起它們的人帶來負擔。 有訓練拉力的裝置。 這就像天花板上有一個滑輪來提升重物。 否則，用於拉動的肌肉將無法訓練。

I should have walked so much on my day off. 6600 steps. 7 minutes training with the app. I started planning, but it seems that the time will gradually increase. I don't go to the pool.

I am training with dumbbells. You may have too much muscle around your arms and shoulders. It feels useless for swimming. The dumbbells put a load on the person who lifts them. There is a device to train the pulling force. It's like having a pulley on the ceiling to lift a heavy object. Otherwise, the muscles used for pulling cannot be trained.

Elodie Gérard Moh

3000 steps. 7 minutes training.

She didn't swim, but she also used dumbbells to train her arms and shoulders.

I feel that the muscles used when pulling swimming are difficult to train with dumbbells.

Impression that chin-ups and push-ups seem to be effective.

The movement of using the dumbbell on its back or lying on its back seems to be good.

I think training for climbing sticks and ropes is good.

3000 步。 7分鐘訓練。

我不會游泳，但我也用啞鈴來訓練我的手臂和肩膀。

我覺得拉游泳時用到的肌肉很難用啞鈴訓練。

引體向上和俯臥撑似乎有效的印象。

使用仰臥或仰臥啞鈴的動作似乎都不錯。

我認為攀岩棒和繩索的訓練很好。

Amy Dee Morrissey

 

我今天只走了大約3000步。 我什至沒有游泳。 我只訓練了 7 分鐘。 我今天收到亞馬遜的蛋白質訂單，所以很容易喝。 我喝了兩次。 我用啞鈴來訓練我的手臂和肩部肌肉。 但即使手臂和肩膀的肌肉變大，也不是性感。 很適合游泳。

我想踢得更快，但我認為這是因為踝關節。

我想伸展我的下半身並訓練我的核心成為一個性感的屁股。

I've only walked about 3000 steps today. I haven't even swam. I only trained for 7 minutes. I received an order for protein from Amazon today, so it was easy to drink. I drank it twice. I used dumbbells to train my arm and shoulder muscles. But even if the muscles of the arms and shoulders get bigger, it's not sexy. It's good for swimming.

I want to kick faster, but I think it's because of the ankle joint.

I want to stretch my lower body and train my core to become a sexy butt.

Cyrielle Sébastien Leblanc

I took a 2000M swim for less than 50 minutes, walked 9,500 steps, and trained for 7 minutes. She recently eats kushikatsu at noon. I think it's better than eating rice balls and sushi rolls because it seems to have more protein.

我遊了2000M不到50分鐘，走了9500步，訓練了7分鐘。 最近，我在中午吃炸串。 我認為它比吃湯圓和壽司卷要好，因為它似乎含有更多的蛋白質。

Etleva Di Vaccaro

我今天走了 9000 步，游泳了 2000 米。我還沒有訓練 7 分鐘，但如果方便的話我會做的。

使用啞鈴的肌肉訓練不可避免地是對上半身的訓練。即使手臂和肩膀太粗，看起來也不漂亮。

腰部和臀部收緊比較好，但是我該怎麼辦，使用部位的脂肪減少的理論正確嗎？

想起前段時間注意到的事情，我很小心。這是關於轉動你的手臂。是外旋嗎？外旋時，肩部也外旋，消除彎腰。如果你意識到這一點，你會感到興奮。

但我認為，人類在行動時的態度是內在的旋轉。我認為這是因為系統是內部旋轉的。

剩下的問題是拉伸菜單和下身肌肉訓練菜單。即使在游泳中，下半身也沒有得到訓練，因為它是用上半身游泳。我覺得走路加強了我的腿，但我想走路涼快一點。向前踢腿時腿不伸直的原因可能是懸架不夠靈活。

如果我們可以創建和執行適合我們日常生活的菜單，那就太好了。但是，我想專注於為過去一個月的考試而學習。

I went 9000 steps and 2000 meters swim today. I haven't trained for 7 minutes yet, but I'll do it if it's convenient.

Muscle training using dumbbells is inevitably training for the upper body. It doesn't look beautiful even if her arms and shoulders are too rugged.

It's better to tighten her hips and buttocks, but what should I do? Is the theory that the fat in the part used is reduced is correct?

She is careful recently, remembering what she noticed a while ago. It's about turning her arm around. Is she an external rotation? When externally rotated, the shoulders are also externally rotated, and the stoop is eliminated. If you are conscious of it, you will feel her breasts stretched.

But I think that the attitude of human beings when they act is rather internal rotation. I think it's because the system is internally rotated.

The remaining issues are the stretch menu and the lower body muscle training menu. Even in swimming, the lower half of the body is not trained because it is swimming with the upper half of the body. I think walking has strengthened my legs, but I want to walk a little cooler. The reason why the legs do not stretch when kicking forward is probably because the suspension is not flexible enough.

It would be nice if we could create and execute a menu that would fit into our daily lives. However, I would like to focus on studying for exams for the past month.

Martina Melanie Jo

Today is 9,600 steps. I usually do my best to adjust up to 10,000 steps, but let's quit for the time being.

I swam 2000 meters and trained for 7 minutes.

I'll start studying now, but maybe I'll take a break, and maybe I'll do 400 steps of adjusted walking and dumbbell strength training.

今天是 9,600 步。 我通常會盡力調整到 10,000 步，但讓我們暫時退出。

我遊了2000米，訓練了7分鐘。

我現在開始學習，但也許我會休息一下，也許我會做400步的調整步行和啞鈴力量訓練。

Yvonne Antonia Huber

今天遊了2000米，走了1萬步，訓練了7分鐘。 Stretch 還不是菜單或形狀。

今天我用啞鈴稍微訓練了我的手臂和肩膀。晚上睡前做一點肌肉訓練，以獲取蛋白質。我從來沒有喝過蛋白質。如果你變得糊狀，那會很尷尬，因為你是用肌肉看到的。讓我們考慮一下。

伸展需要鬆散地進行，因此可能無法開始。有地方，所以它從確保一個地方開始。

身體評分中的內臟脂肪值已經下降到10，但最近幾天又回到了11。它應該會持續下降，所以我不想太擔心這個。

不知道有沒有瘦下來，但是數據好像是我的肌肉也瘦了一點。這不是那麼好，因為當你失去肌肉時，基礎代謝會下降。我不知道7分鐘的訓練有多大意義，但我很想期待效果。

Today I swam 2000 meters, walked 10,000 steps, and trained for 7 minutes. Stretch is not yet a menu or shape.

Today I used dumbbells to train my arms and shoulders a little. Let's do muscle training a little before going to bed at night to get protein. I have never drank protein. It's embarrassing if you get mushy because you see it with your muscles. Let's consider it.

Stretching needs to be done loosely, so it may not be possible to start. There are places, so it starts with securing a place.

The visceral fat value in the body score had dropped to 10, but it has returned to 11 in the last few days. It should be going down continuously, so I want to go without worrying too much about this.

I don't know if I lost weight, but the data seems to be that my muscles are also losing a little. It's not so good because basal metabolism drops when you lose muscle. I don't know how meaningful the 7-minute training is, but I'd like to expect the effect.

Tina Howe Aguila

managed to walk only 8,000 steps today.

I haven't trained for 7 minutes, and of course I haven't been to the pool. I think it was the one who worked hard to walk 8,000 steps on the day off. I went to a DIY shop and didn't have any products, so I went to another store. Today I walked about 7,000 steps without walking outside, so I walked 1,000 steps in the corridor at night.

Also, I was inspired by the news that Karen Michibata was bulking up to 60 kg for bodybuilding, and I did some muscle training with dumbbells.

我今天只走了 8,000 步。

7分鐘沒訓練過，當然也沒去過游泳池。 我想是那個在休息日努力走8000步的人。 我去了一家DIY商店，沒有任何產品，所以我去了另一家商店。 今天走了大概7000步，沒有走到外面，所以晚上在走廊裡走了1000步。

Ena Kelley Townsend

I managed to walk only 8,000 steps today.

I haven't trained for 7 minutes, and of course I haven't been to the pool. I think it was the one who worked hard to walk 8,000 steps on the day off. I went to a DIY shop and didn't have any products, so I went to another store. Today I walked about 7,000 steps without walking outside, so I walked 1,000 steps in the corridor at night.

Also, I was inspired by the news that Karen Michibata was bulking up to 60 kg for bodybuilding, and I did some muscle training with dumbbells.

我今天只走了 8,000 步。

7分鐘沒訓練過，當然也沒去過游泳池。 我想是那個在休息日努力走8000步的人。 我去了一家DIY商店，沒有任何產品，所以我去了另一家商店。 今天走了大概7000步，沒有走到外面，所以晚上在走廊裡走了1000步。

此外，我受到了 Karen Michibata 為了健美而增重 60 公斤的消息的啟發，我用啞鈴進行了一些肌肉訓練。

Sarah T. Wright

午餐步行今天向北走。

游泳池今天關閉了，所以我走了一段距離。科羅納宣布緊急狀態後，這座城市的氣氛變得活躍了幾分。

採取的步驟數約為 1０,500。

晚飯後我訓練了7分鐘。

我想花一些時間來伸展一下，但首先從菜單中。大概20到30分鐘的畫面好像比較好，所以我覺得一邊做一邊做比較好。我現在做的學習不適合，因為我不能不移動我的手就無法為實際考試而學習。

我昨天在優衣庫買了一件男士高領毛衣。這是1000日元，但很平衡。衣長和袖長都不錯。既然是棉的，會縮水，但是會縮多少呢？如果縮得太厲害，尺碼不合身，所以下次我必須買大一碼。

The lunch walk went north today.

The pool was closed today, so I walked a little far. After the declaration of emergency in Corona, the atmosphere of the city has become a little more lively.

The number of steps taken is about 10500.

I trained for 7 minutes after dinner.

I would like to put some time to stretch, but first from the menu. The image seems to be better for about 20 to 30 minutes, so I think it's better to do something while doing something. The study I'm doing now isn't suitable because I can't study for the actual exam without moving my hands.

I bought a men's turtleneck at UNIQLO yesterday. It's 1000 yen but it's well-balanced. The length and sleeve length are good. Since it is cotton, it will shrink, but how much will it shrink? If it shrinks too much, the size will not fit, so next time I have to buy one size up.

Rym Dina Diallo

I have exceeded 10,000 steps today. Recently, I have been taking a lunch walk in order from north, south, east and west. Yesterday was south, before that was west, and before that was north, so I went east today. It's fun to see different scenery and shops when you walk along the road. Tomorrow is the northern day if you go in order. You can take the subway and walk two stations to come back, but you need to know the timetable of the subway. Let's try it.

I also swam 2000m. The pool is vacant recently, probably because the temperature has dropped, so the menu is being digested smoothly. It was made in 46 minutes today. Going to the bathroom after 12 medleys is almost a menu.

7 minutes training was also done after dinner. I decided to make it a delicate interval, so it became easier to digest.

As for the body, I want to think about the stretch menu. When I was waiting for the traffic light, I started stretching my ankles.

I think that the fact that it is easy to hurt the lower back and the fact that the hip joint is stiff are linked.

The weight is stable and is less than 64 kg. However, it has come to be said that there is a lack of muscles, and the body shape has come to be recognized as a lack of exercise.

Because of the diet, I wonder if the calorie intake is insufficient and not only fat but also muscles are lost. I think it's quite difficult to achieve both.

It seems that bodybuilders gain muscle and then lose weight to lose fat before the competition. I don't think I'm losing weight at a very intense pace.

If you lose weight by exercising in the daytime and do muscle training before going to bed to get protein, is it okay to get muscles at night?

Let's check it again.

The chest is about A cup, but the butt is more voluminous. There are no cups in the butt. I can see the muscles of my abdomen a little.

我今天已經超過了 10,000 步。最近，我一直在從北、南、東、西的順序進行午餐散步。昨天是南方，之前是西方，之前是北方，所以我今天去了東方。走在路上看到不一樣的風景和商店，很有趣。如果你按順序去，明天是北方的一天。可以坐地鐵，走兩站就回來，但是要知道地鐵的時刻表。讓我們試試吧。

我也遊了2000米。游泳池最近空著，可能是因為氣溫下降了，所以菜單正在順利消化。它是在今天的 46 分鐘內完成的。 12 次混合泳後去洗手間幾乎是一個菜單。

晚餐後也進行了7分鐘的訓練。我決定讓它成為一個微妙的間隔，所以它變得更容易消化。

至於身體，我想考慮拉伸菜單。在等紅綠燈時，我開始伸展腳踝。

我認為腰部容易受傷和髖關節僵硬是有聯繫的。

重量穩定，小於64公斤。然而，已經有人說缺乏肌肉，體型已經被認為是缺乏運動。

因為節食，不知道是不是熱量攝入不足，不僅減掉了脂肪，還減掉了肌肉。我認為這兩者都很難實現。

看來健美運動員在賽前先增肌再減肥減脂。我不認為我正在以非常激烈的速度減肥。

如果白天運動減肥，睡前做肌肉訓練來補充蛋白質，晚上練肌肉可以嗎？

讓我們再檢查一下。

胸部約A罩杯，但臀部更豐滿。屁股裡沒有杯子。我可以看到我腹部的肌肉。 

Victoria M. Peter

I was able to sleep well today and walked 11,000 steps. She was able to train for 7 minutes and swam 2000 meters.

She swam for some reason not recorded. The pool is small, probably because the climate is cold, so it's easy to have a menu.

30 minutes because there are 12 100 medleys in a 2 minute 30 second cycle. I went to the bathroom and lost 3 minutes. 500 free for 10 minutes. Down 50, 4 hard easy, down 50. It can be done in about 50 minutes in total. If there are other people, you will lose time by slowing down, waiting for a while, and turning back in the middle. If you swim smoothly, you will finish swimming before the woman who swims in a circle for about 1 minute comes.

My notebook is absent, but I don't think it's important to study bookkeeping. There are other things I have to do and it is unavoidable.

We are in the process of simplifying our autumn / winter outfits.

我今天睡得很好，走了11000步。我能夠訓練 7 分鐘並遊了 2000 米。

出於某種原因，我沒有記錄我游泳。游泳池很小，可能是因為氣候寒冷，所以很容易有菜單。

30 分鐘，因為在 2 分 30 秒的循環中有 12 100 個混合泳。我去洗手間，浪費了3分鐘。 500 免費 10 分鐘。降50，4難易，降50。總共可以在大約 50 分鐘內完成。如果有其他人，你會通過放慢速度，等待一段時間，然後在中間折返來浪費時間。如果你游得順利，你就會在繞圈遊約1分鐘的女人來之前游完。

我的筆記本不在，但我認為學習簿記並不重要。我還有其他事情要做，這是不可避免的。

我們正在簡化我們的秋冬服裝。

Emanuela Anna Marconi

我今天不出門。 步行距離不到1000步。 我當然不會游泳。 我只訓練了 7 分鐘。

I'm not out of the house today. The distance walked is less than 1000 steps. Of course I'm not swimming. I only trained for 7 minutes.

Samantha Suzanne Belval

Saloni Castro Lao

Bernadette H. Balde

今天大約6000步。 我不去游泳池。 我洗完澡後訓練了7分鐘。

因為是假期所以睡了很多覺，但實際上我得早點睡。

我會學習2個小時。 你能做到嗎

About 6000 steps today. I don't go to the pool. I trained for 7 minutes after taking a bath.

I had a lot of sleep because it was a holiday, but in reality I have to get to sleep a little earlier.

I will study for 2 hours. Can you do it

Helene Mae Stark

 

I haven't done much today. I walked 3500 steps. The pool was closed. Training was done for 7 minutes.

I went to the store I always go to on Saturday today, but the situation hasn't changed much. Maybe I have nowhere to go on Saturday.

Think about going to a different place instead.

You can also study elsewhere for about two hours.

It should be from 4:30 to 6:30.

When I first tried to study today, I realized that it was tougher than I expected. You have to do it seriously every day.

Let's do it for about 2 hours from now.

我今天沒有做太多事情。 我走了3500步。 游泳池已關閉。 訓練進行了 7 分鐘。

我今天星期六去了我經常去的商店，但情況並沒有太大變化。 也許星期六我無處可去。

考慮去一個不同的地方。

你也可以在其他地方學習大約兩個小時。

應該是從 4:30 到 6:30。

當我今天第一次嘗試學習時，我意識到它比我預期的要難。 你必須每天認真地做這件事。

讓我們從現在開始做大約 2 小時。

Lolita Beatrice Hubert

我走了大約10,000步。 7分鐘的訓練也被抬到了地板上。 游泳池是空的，所以通常的菜單是理想的。 時間幾乎為零。

12 組 100m，從蝴蝶、背部和轉身單次划水後以爬行方式游泳。 大約 2 分 30 秒/組，所以 30 分鐘。 去這裡上廁所。 游泳 10 50m。 大約是 55 秒 / 50m，所以 10 分鐘。 4 下降 50m，艱難爬行 25m，輕鬆返回 25m。 下降 50m。 這大約是 8 分鐘。 所有菜單大約需要 50 分鐘。 步行約 100m 並完成。 泳池停留時間約1小時。 我想我會在健身房待上大約 30 分鐘。

我覺得我有大約 3 小時的時間花在我的健康上。 我必須具體考慮如何在菜單中加入拉伸

I walked about 10,000 steps. The 7-minute training was also raised on the floor. The pool was vacant so the usual menu was ideal. The time was almost zero.

12 sets of 100m that swims with a crawl after a single stroke from the butterfly, back, and turn. It's about 2 minutes and 30 seconds / set, so 30 minutes. I go to the bathroom here. Swim 10 50m well. It's about 55 seconds / 50m, so 10 minutes. 4 down 50m, hard crawl 25m and easy back 25m. 50m down. This is about 8 minutes. It takes about 50 minutes for all menus. Walk about 100m and finish. The pool stay time is about 1 hour. I think I'll spend about 30 minutes in the gym.

I feel like I have about 3 hours of time spent for my health. I have to think concretely how to put stretch in the menu

Tanja Ni Stephan

I walked almost 10,000 steps. I swam 2000 meters. She trained for 7 minutes.

She doesn't write much notes. She hasn't changed her clothes, but she hasn't cleaned up. She really has to study, but she feels like she's running away from it. She needs to make a study program.

我走了將近一萬步。 我遊了2000米。 我訓練了 7 分鐘。

我沒有寫太多筆記。 我沒有換衣服，但我沒有打掃乾淨。 即使我真的必須學習，我也覺得我正在逃避它。 你需要製定一個學習計劃。

Daniela Ina Walcher

今天的步數是 5400。 我沒有去散步，也沒有去游泳池。 我今天跳過了講座，從中午開始去了Costco。 Costco 的步行量增加了步數。

我已經訓練了 7 分鐘。 我要做腹肌和伸展運動。

我想考慮一個拉伸菜單。 我的弱點是我的腿。

我想知道是不是大腿後側的膕繩肌。 它不會在那裡生長。 我認為小牛還在成長。 如果你不在這裡伸展，你不應該坐在洋基隊。

盤腿是怎麼回事？ 我認為大腿內側的腹股溝區域也沒有伸展。

作為菜單拉伸很好，但如果你能掌握在業餘時間輕鬆進行的拉伸，你可以在不同的時間間隔進行，所以我想研究一下。

Today's number of steps is 5400. I didn't go for a walk and I didn't go to the pool. I skipped the lecture today and went to Costco from noon. The number of steps has increased by the amount of walking in Costco.

I've already trained for 7 minutes. I'm going to do abdominal muscles and stretching.

I want to think about a stretch menu. My weak point is my legs.

I wonder if it's the hamstrings on the back of the thigh. It doesn't grow there. I think the calf is still growing. If you don't stretch here, you shouldn't be able to sit in the Yankee.

What's wrong with cross-legged? I think that the inguinal region on the inner thigh side also does not stretch.

Stretching as a menu is fine, but if you can grasp the stretching that you can easily do in your spare time, you can do it in various intervals, so I would like to investigate.

Valérie Sophie Amel

10700 steps today. I extended the distance for a day walk.

I also went swimming 2000 meters on the latest menu.

The swimsuit of the person who was swimming next to me had a beautiful floral pattern, so she called out that it was a beautiful pattern. She wasn't supposed to have a conversation, so she only talked about it.

She always didn't want to see if she had zinc in her favorite store. However, since zinc is a metal in the first place, it is not so expensive as a supplement, so I will search the net now. About 10 yen per grain on Amazon. Contains 15 mg. It seems that there is a health risk if 10 mg is the standard amount and 35 mg. Men are embarrassed about the story, but what kind of effect does it have on women?

If you don't take a look at the stores you always go to on Saturdays, you might want to buy them online.

I also did 7/7/12 training.

今天10700步。 我延長了一天的步行距離。

我還在最新的菜單上游泳了 2000 米。

旁邊游泳的人的泳衣上有漂亮的花卉圖案，我大聲說是漂亮的圖案。 我本來不應該談話的，所以我只談了這件事。

我不想看看我經常去的商店裡是否有鋅。 不過因為鋅本來就是一種金屬，作為補品也沒有那麼貴，所以我現在就去網上搜一下。 亞馬遜上每粒約 10 日元。 含有 15 毫克。 如果 10 毫克是標準量，而 35 毫克則似乎存在健康風險。 男人為這個故事感到尷尬，但它對女人有什麼樣的影響？

如果你不去看看你周六經常去的商店，你可能想在網上購買。

我還進行了 7/7/12 培訓。

ABF ってなんでしょう

 A は　アジア、アフリカ、オーストラリアなどの頭文字

B　は　ボクシング、ボウリング、ベースボール

F　は　連盟　フェデレーションだ。

実際にある組織もあるが、正解？は味の素ビルドアップフイルムの略だ。

ものすごいものですよ。

Kristina Stephens Singh

我今天去打掃房間，只是去買工具。 由於我不是主動走路，所以步數約為5400。 我當然不會游泳。

I went to clean the room today and just went shopping for tools for that. Since I am not actively walking, the number of steps is about 5400. Of course I didn't swim.

Kumi Kaneda

Today was not a positive day.

I was slow in the morning. I cleaned up the room a little.

I went to IOT and went shopping as usual.

I didn't go to the pool, and I walked 3000 steps.

I did 7 minutes of training, abdominal muscle training, and 12 minutes of yoga.

After cleaning, the dumbbells came out, so let's train a little and go to bed.

I want to improve my style, not my muscles.

今天不是一個積極的日子。

我早上很慢。 我把房間打掃了一點。

我去了IOT，像往常一樣去購物。

我沒有去游泳池，我走了3000步。

我做了7分鐘的訓練，腹肌訓練，還有12分鐘的瑜伽。

清潔後，啞鈴就出來了，讓我們稍微訓練一下，然後上床睡覺。

我想改善我的風格，而不是我的肌肉。

Melinda J. Blanchard

我今天沒有去游泳池。 相反，我走了超過10,000。 中午我走的不多，但如果我中午多走一點，我可能走了大約11,000步。

我平時用的是Mac，但是我不得不用只能在Windows上運行的軟件，所以我去看了一個便宜的Windows。 本以為要2萬日元，結果花了4萬日元左右買了稍微好一點的。

我回到家，啟動了 Windows，並完成了更新。 11次運行是否微妙，但哪一個並不重要。

SSD是8G內存，CPU是第7代i5，不算老。 是觸控面板，1920✖️1080，看樣子還能用上一陣子。

I didn't go to the pool today. Instead, I walked over 10,000. I didn't walk much at noon, but if I walked more at noon, I might have taken about 11,000 steps.

I usually use a Mac, but I had to use software that only works on Windows, so I went to see a cheap Windows. I thought it would cost 20,000 yen, but I bought a slightly better one for about 40,000 yen.

I got home, started Windows, and finished the update. Whether 11 runs is delicate, but it doesn't matter which one.

SSD is 8G of memory and CPU is 7th generation of i5, so it is not so old. It's a touch panel, 1920✖️1080, and it looks like it can be used for a while.

Shannon Morgan Henry

Today is just 8000 steps and 2000 meters. The content of the swim is almost the same as yesterday. I didn't walk much because I went to a nearby bookstore instead of going far in the daytime. I bought a DIY mook.

Scheduled to take a rest on Tuesday afternoon on the 12th. Let's go shopping or Costco on this day. I wonder if Costco is good. I wanted to go.

Sleeping time is a little short because it is late to go to bed. You have to sleep at 24:00 to get the ideal 7 hours of sleep. But it's halfway.

Let's take the plunge and try to sleep around 22:00 and get up and do various things.

今天只有8000步和2000米。 游泳的內容和昨天差不多。 我沒有走多遠，因為我去附近的書店，而不是白天走很遠。 我買了一個DIY的mook。

定於12日星期二下午休息。 這一天我們去購物或Costco。 不知道costco好不好。 我想去。

睡眠時間有點短，因為上床晚了。 您必須在 24:00 睡覺才能獲得理想的 7 小時睡眠。 但已經進行了一半。

讓我們嘗試一下，嘗試在 22:00 左右睡覺，然後起床做各種事情。

Vivian Xin Bill

我今天沒睡夠。

8000 步和 2000 米游泳。我們訓練了 7 分鐘，並做了腹部練習。仍然缺乏的是伸展。我還有一個 15 分鐘的瑜伽應用程序，用於 7 分鐘的訓練和腹肌練習，所以我註冊了一封電子郵件並能夠使用它。我不知道我是否能做到這一點，因為我用英語解釋，這不是我的母語。我今天還沒做。

至於游泳菜單，我改變了我的游泳方式，因為我昨天在蛙泳時傷到了膝蓋。

剛開始在蝴蝶後胸游泳，其餘的則爬行 100 米。今天有12個。然後免費500米。我游得很好，所以我想不到一分鐘。我想大約是 55 秒。然後下降50米。易硬✖️ 3塊，硬硬1塊，下1塊，共2000米。

從今以後，我會寫一夜的日記，刷牙。

我正在減肥，但我的內臟脂肪還沒有達到。只是不太好，所以我想在下個月把它填滿，希望下個月能好起來。

昨天包的拉鍊壞了，我把行李散落在外面，所以我用了一個不同的包。我把飲料裝在另一個袋子裡，因為它不合適。隔壁的大樓有賣水的，70日元的話就買不到單獨的袋子了，不知道是不是這樣。

I don't have enough sleep today.

8000 steps and 2000 meters swim. We trained for 7 minutes and did abdominal exercises. What is still lacking is stretching. I also had a 15-minute yoga app for 7-minute training and abs exercises, so I registered an email and was able to use it. I don't know if I can do it exactly because I explain it in English, which is not my mother tongue. I haven't done it yet today.

As for the swimming menu, I changed my swimming style because I hurt my knee in the breaststroke yesterday.

Just start swimming in the butterfly back breast and crawl the rest for 100 meters. 12 of these today. Then free for 500 meters. I swim pretty well so I think it's less than a minute. I think it's about 55 seconds. Then down 50 meters. Easy hard ✖️ 3 pieces, hard hard 1 piece, down 1 piece, total 2000 meters.

From now on, I will write a diary for the night and brush my teeth.

I'm losing weight, but my visceral fat hasn't met yet. It's just not good, so I'd like to fill it up in the next month and hope that it will get better in the next month.

The zipper of the bag broke yesterday and I scattered my luggage outside, so I am using a different bag. I'm bringing a drink in another bag because it doesn't fit. Water is sold at the building next door, so if you buy it for 70 yen there, you won't be able to get a separate bag, so I wonder if that's the case.

Müller Alexandra Zobel

Today I was able to swim 8000 steps and 2000 meters.

I had a pain in my knee due to a breaststroke kick towards the end of yesterday. My kicking method was to kick with a slight twist, but it was painful. So the medley swims only once. He almost swam the crawl.

An uncle who swims at a fast pace came along the way, so I swam 500 meters in a row. I think I swam at a pace of about 1 minute for the first time in a long time.

The last 300 meters are four of the usual hard easy. Hard Hard and Easy Easy.

I couldn't make a detour very much.

I'm thinking of buying a laptop because all of my computers aren't working well. I wonder if I should buy a ThinkPad for the first time in a long time. It's good because it's used for about 30,000 yen. I don't think Windows 11 needs to be used separately. It will be good for a while.

I was a little sleepy this day. It may be lack of sleep.

今天我能遊8000步和2000米。

昨天快要結束的時候，我因為蛙泳踢腿膝蓋疼，我踢的方法是稍微扭動一下，但是很疼。所以混合泳只遊一次。我幾乎游過了爬行。

一路上來了一個游泳速度很快的大叔，於是我連續遊了500米。我想我很長一段時間以來第一次以大約 1 分鐘的速度游泳。

最後的 300 米是四個通常的難易。難難易易。

我實在繞不過去。

我想買一台筆記本電腦，因為我所有的電腦都不能正常工作。我想知道我是否應該在很長一段時間內第一次購買ThinkPad。這很好，因為它使用了大約 30,000 日元。我認為不需要單獨使用 Windows 11。過一段時間會好的。

這一天我有點困。可能是睡眠不足。

Daniela Sa Maier

Sleep is decent today. I walked to Teramachi for lunch. There were various cafes on the way.

I bought a set of Logitech numeric keypad keyboard and mouse in Teramachi.

I was able to swim 2000 meters and walk 8000 steps. 2000 meters is quite time-consuming. I can't rest much because I'm in the pool for about 50 minutes.

Swim 1700 meters around 100 individual medleys. The remaining 300 meters are 4 sets of crawl hard 25 and back easy 25. It ends with a crawl hard 50 and a down 50.

Medley does not measure how long it takes to swim.

Walking was also barely possible. I adjusted by walking about 400 steps in the room.

The value of visceral fat dropped by one. However, I was told that I was barely lacking in muscle mass. I'm training for 7 minutes including the abdominal muscle system, so I think I'll build muscle, but is it useless?

Let's put out the dumbbells. If you gain too much muscle, you will lose it cutely. It makes me look like a man.

今天睡眠不錯。我步行到寺町吃午飯。路上有各種各樣的咖啡館。

我在寺町買了一套羅技數字鍵盤和鼠標。

我能遊2000米，走8000步。 2000米是相當耗時的。我不能休息太多，因為我在游泳池裡待了大約 50 分鐘。

圍繞 100 個個人混合泳遊 1700 米。剩下的300米是4組爬硬25和背輕鬆25。它以爬行困難 50 和下降 50 結束。

混合泳不測量游泳需要多長時間。

走路也幾乎不可能。我通過在房間裡走大約 400 步來調整。

內臟脂肪的價值下降了1。然而，我被告知我幾乎沒有肌肉質量。我訓練了7分鐘，包括腹肌系統，所以我想我會鍛煉肌肉，但是沒有用嗎？

讓我們放下啞鈴。如果你獲得了太多的肌肉，你會很可愛地失去它。這讓我看起來像個男人。

Alma Crawford Watts

 

從今天早上起，我也幫著做家務。 我完成了一個房子，然後開車去檢查它。 我吃了飯，慢慢地打掃了房間。 207幾乎是乾淨的。 我們把行李搬到隔壁房間吧。 今天也有很多意識。

I helped with housework from this morning as well. I finished one house and went to check it by car. I ate rice and cleaned the room a little slowly. 207 is almost clean. Let's move the luggage to the next room. There was a lot of awareness today as well.

Riko Sato

I helped with housework from the morning today. When I thought about going home, I got a call, so I went back and talked to the next person.

Therefore, I couldn't clean it today. I went to IOT and went to the usual store.

我從今天早上開始幫忙做家務。 當我想回家的時候，我接到了一個電話，所以我回去和下一個人說話。

因此，我今天無法清潔它。 我去了IOT，去了通常的商店。

Georgette Richard Bolduc

我已經記不太清了。

I don't remember well anymore.