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所在平台: Udemy |
课程主页: https://www.udemy.com/course/advance-hiit-body-weight-and-calisthenics-master-class/
课程评论：没有评论
**课程名称：** 自重训练与健美操大师班（强健体魄） - Coursera **课程概述：** 本课程是一门激动人心且顶尖的自重训练与健美操综合训练课程。您将学习到李小龙标志性的“龙旗”（Dragon Flag）动作，该动作曾助其在众多挑战中脱颖而出。课程将教授如何通过爆发性动作循序渐进地提升上肢和下肢的力量。通过这套训练，您将获得显著的进步，变得极具运动天赋和力量。这是一套高强度的全身性训练，包含多种高强度间歇训练（HIIT）为基础的自重和健美操练习，旨在锻炼全身所有主要肌肉群。您将学会所有动作的正确姿势，并在安全的前提下高效地进行训练。 **课程内容亮点：** * **核心动作学习：** 肩部触碰（Shoulder Taps）、滑冰步（Skating）、登山改进版（Climber Jacks）、鳄鱼俯卧撑（Alligator Pressups）、击掌俯卧撑（Clap Pressups）、深蹲踢腿（Squat Kicks）、深蹲180度（Squat 180）、踢跟（Hand Kicks）、臀部踢腿（Donkey Kicks）、胸部触碰（Chest Taps）、印度式俯卧撑（Hindu Pushups）、龙旗（Dragon Flags）、虎式弯举俯卧撑（Tiger Bend Pressups）、超人俯卧撑（Super man Pressups）、360度俯卧撑（360 Pressups）。 * **新增内容（7项）：** 循环训练、肘膝力量训练、股四头肌训练、翻滚训练、全身力量健美操、下肢力量与孤立训练。 * **训练理念：** 强调动作的正确发力和安全，并提供丰富的技术指导、体能训练和力量强化技巧。 **健美操的优势：** 课程指出，健美操训练可以塑造如专业体操运动员般匀称、肌肉线条分明（尤其在手臂和肩部）、体脂率低、力量强大且平衡的体魄。健美操训练的另一大优势在于其灵活性，可以在任何时间、任何地点进行，无需受限于场地，带来自由的运动体验。 **目标学员：** 希望提升全身力量、爆发力、运动能力，并学习高效、安全地进行自重训练和健美操的爱好者。 **学习成果：** 掌握一套能让身体 Get 到（获得）改变的训练体系，变得更加运动、更具力量，并领略不受场地限制的自由训练乐趣。
This is an exciting and elite Body weight and Calisthenics masterclass workout! Learn the signature move of Bruce Lee, "Dragon Flag" that gave Bruce Lee an edge over many! Learn how to progress with explosive movements both upper body and lower body with Calisthenics. This workout will really give you the gains and make you extremely athletic and powerful. An athletic workout showing range of HIIT based bodyweight and Calisthenics exercises targeting all the muscle groups in the body. Learn how to do all the exercises with a good form. This is a perfect training regime included with plenty of technical tips, conditioning and strengthening. You will learn how to exercise properly and safely. You will learn to do the following: Content: Shoulder TapsSkatingClimber JacksAlligator PressupsClap PressupsSquat KicksSquat 180Hand KicksDonkey KicksChest TapsHindu PushupsDragon FlagsTiger Bend PressupsSuper man Pressups360 PressupsAdded 7 new content (More body weight workout): Circuit trainingElbow and Knees power workoutQuads workoutRoll workoutPower Calisthenics Full BodyLower Body Power and IsolationIf you want to know what kind of body you can get with calisthenics just look at any professional gymnast. Extremely defined muscles, especially in the arms and shoulders, low body fat, powerful, sleek and beautifully balanced. Professional gymnasts probably have the most well-proportioned bodies of any athlete. And pretty much all they do is calisthenics.I love going to the gym. Getting into a space which is completely geared up for exercise and where everyone else is there for the same reason, just puts me into the zone. I've had some epic workouts in the gym.But I also love the idea of being able to work out anywhere, anytime, for free. Why should you be limited in where you can workout? Exercising wherever and whenever you want is a feeling of pure freedom. One of the biggest benefits of calisthenics training is that you can do it anywhere.
