Description(说明)	中文	English
Current city(所在城市)	吉隆坡	Kuala Lumpur
Weather (天气)	雨 26度	Rain 26'C
Exercise (运动展示)	参考流程第一天	Refer day 1 in the plan
Focus(注重部分)	腹部	Core

狄俄涅-二酮的介绍 / Introduction of Dione

Before we go forward, we need to understand few things. 1st, human has named all the known planets and stars with the Greek Mythology God's name. Where is Dione? That's 1 of the smaller moon of Saturn. How beautiful it is? Watch the video below.

在我们正式进入运动模式，先来介绍一下什么是狄俄涅。美国太空局将所有我们人类所知道的星宿命名了古希腊的神话传说各个神的名字。那狄俄涅在哪里呢？她就是土星旁的一颗小月亮。有多美？且看以下油条视频，国内同胞请科学上网。

感想 / Feeling

It's been a year since my last Dione challenge. Getting started is a little rusty, but as the old saying goes, muscles has its memory. Very quickly I'm getting back in tune. True enough, stamina has dropped much, merely surviving my 100x jumping jacks. The first 10 burpees I'm still making it, but then following every 5/6 burpees I had to stopped and pant. Not forgetting my sit up has been blocked by my now fat stomach. Leg levers is hell! Nevertheless, I managed to complete the workout by 20 minutes 6 seconds and call it day 1.
自从上一次最后一次挑战 狄俄涅 都已经一年了。今天重新提起自己的身体，感觉有些生锈。不过老外有一句格言就是，肌肉是有记忆力的，很快我就开始适应了。当然，气魄方面是差了很多，刚开始做了100次开合跳时已经很勉强。接下来的波比运动就不好玩了，才做了十下就漏了。然后接下来每做5下6下就一定要停下来休息，喘得很。然后接下去的仰卧坐起也不好玩，肚腩太大顶着。最后的固定抬腿运动也是好像在鬼门关周游的感觉。不管如何，我最终在20分钟6秒完成了所有的动作二结束了第一天。

计划 A Plan

Below is the full plan for 29 days training. I'm going to make this as a disciplinary workout so I will continue to do. A commitment to the internet is so much more motivating than whatever I can promise to myself.

以下是二十九天的完全运动方案。我现在将这个拿来当成一项纪律运动，每天都会来报道。原因是，不管我多么有决心，人始终会有很多“理由”和藉口，所以在网上快马一出，驷马难追！不做下去都不行了！
App can be found here 可从以下链接下载App
https://play.google.com/store/apps/details?id=com.freeletics.lite&hl=en

Day	Jumping Jacks	Burpees	SITUPS	Leg Raises	Date
Day 1	100	50	50	50	02/04/2018
Day 2	100	50	50	50	03/04/2018
Day 3	100	50	50	50	04/04/2018
Day 4	100	50	50	50	05/04/2018
Day 5	100	50	50	50	06/04/2018
Day 6	Day Off	Day Off	Day Off	Day Off	07/04/2018
Day 7	Day Off	Day Off	Day Off	Day Off	08/04/2018
Day 8	100 r1 100	50 r10 50	50 r5 50	50 r5 50	09/04/2018
Day 9	100 r1 100	50 r10 50	50 r5 50	50 r5 50	10/04/2018
Day 10	Day Off	50 r10 50	50 r5 100	50 r5 100	11/04/2018
Day 11	100 r1 100	50 r10 50	50 r5 100	50 r5 100	12/04/2018
Day 12	100 r1 100	50 r5 50 r5 50	50 r5 100	50 r5 100	13/04/2018
Day 13	Day Off	Day Off	Day Off	Day Off	14/04/2018
Day 14	Day Off	Day Off	Day Off	Day Off	15/04/2018
Day 15	100 r1 250	50 r5 50 r5 50	50 r5 50 r5 50	50 r5 50 r5 50	16/04/2018
Day 16	100 r1 250	50 r5 50 r5 50	50 r5 50 r5 50	50 r5 50 r5 50	17/04/2018
Day 17	250 r1 250	50 r10 100	50 r5 50 r5 50	50 r5 50 r5 50	18/04/2018
Day 18	250 r1 250	50 r5 100	50 r5 50 r5 50	50 r5 50 r5 50	19/04/2018
Day 19	250 r1 250	50	50 r5 50 r5 50	50 r5 50 r5 50	20/04/2018
Day 20	Day Off	Day Off	Day Off	Day Off	21/04/2018
Day 21	Day Off	Day Off	Day Off	Day Off	22/04/2018
Day 22	250	25 r1 25 r1 25	50 r5 50 r5 50	50 r5 50 r5 50	23/04/2018
Day 23	250	50	50 r5 50 r5 50	50 r5 50 r5 50	24/04/2018
Day 24	100	25 r1 25 r1 25	50 r5 50 r5 50	50 r5 50 r5 50	25/04/2018
Day 25	50 r1 50 r1 50	50	100	100	26/04/2018
Day 26	50	25	50	50	27/04/2018
Day 27	Day Off	Day Off	Day Off	Day Off	28/04/2018
Day 28	Day Off	Day Off	Day Off	Day Off	29/04/2018
Day 29	Dione Day	Dione Day	Dione Day	Dione Day	30/04/2018

Those who doesn't challenge these standard workout, you can choose to replace these below

Burpee => Sprawl
Sit up=> Crunches
Lef raises=> Hand assisted leg lever(put your hands behind your buttock to help lift your butt higher)

如果你觉得你不想挑战标准运动，你可以选择以下运动代替

波比 铺展运动
仰卧起坐 半仰卧起坐
抬腿运动 手扶助抬腿（将双手垫着臀部以太高来见底抬脚的压力）

If you have no idea what challenge I'm talking about, here's the link to my introduction post.

如果还没有读过我的自我挑战介绍贴可点击此

@davidke20/day-23rd-get-fit-challenge