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所在平台: Udemy |
课程主页: https://www.udemy.com/course/beginners-guide-to-gym/
课程评论：没有评论
Coursera 课程《健身新手指南：增肌、减脂、科学训练》（Beginner's Guide to Gym: Build Muscle, Lose Fat, Train Smart）是该系列指南的第四部分，旨在从零开始，以科学严谨的方法帮助学员改变体质。 完成本课程后，学员将能够： * **理解训练基础：** 掌握减脂和增肌的基本原则，了解抗阻训练和有氧运动如何协同作用，以达到减脂、增肌和全面提升体能的目标。 * **自信地使用健身房：** 熟悉健身房礼仪、器材使用方法和科学的训练结构，从而在踏入健身房的第一天就能感到从容和自信。 * **设计个性化训练计划：** 学习制定训练分割（如推拉腿、全身训练、ABAB训练法）、选择练习项目、安排休息日以及平衡有氧与力量训练。 * **掌握动作技术与训练进阶：** 能够正确执行力量训练（复合动作）和孤立动作，理解组数、次数、休息时间，并运用渐进超负荷原则安全有效地提升训练效果。 * **掌握有效的热身与放松：** 理解热身、动态拉伸、放松和静态拉伸的重要性，以预防运动损伤并优化训练表现。 本课程为新手提供了一个全面、系统的健身学习路径。
This is PART FOUR (the last part) of my ultimate Newbie Fitness Guide, teaching you everything about fitness from A to Z and transforming your physique with a clear and science-based approach.After completing this course, you are able to:Understand the BASICS OF TRAINING for fat loss and muscle gain(Know resistance training and cardio, work together to help you reduce fat, build muscle, and improve overall fitness.)Navigate the GYM WITH CONFIDENCE(Gain essential knowledge about gym etiquette, equipment usage, and proper workout structure to feel prepared and confident on your first day at the gym.)Design a personalized TRAINING SPLIT and WORKOUT PLAN(Master the art of creating training routines, including splits (PPL, FB, ABAB), exercise selection, rest days, and balancing cardio with strength training.)Master EXERCISE TECHNIQUE and TRAINING PROGRESSION(Execute proper form for strength (compound) and isolation exercises, understand reps, sets, rest times, and apply progressive overload to maximize results safely.)Build Effective WARM UP and COOL DOWN routines(Know the importance of warming up, dynamic stretching, cooling down, and static stretching to prevent injuries and optimize workout performance.)If this is something you want to learn, I can't wait to see you in my course!
