|
所在平台: Udemy |
课程主页: https://www.udemy.com/course/body-weight-exercises/
课程评论：没有评论
### **Coursera 课程总结：自重训练塑形** 本课程旨在帮助学员无需健身房会员卡，仅通过居家自重训练达到健身塑形的目标。课程强调，通过掌握基础的自重训练原则，并辅以充足睡眠和健康饮食，即可塑造出令人印象深刻的体格。 **核心训练原则：** * **循序渐进超负荷 (Progressive Overload):** 这是肌肉增长的关键。课程提供了多种实现方式： * **增加重复次数：** 从基础次数开始，逐步增加每组的重复次数，直至达到新的平台期。 * **尝试进阶动作：** 当基础动作掌握熟练后，选择更具挑战性的变式动作。 * **增加训练组数：** 在保持正确姿势的前提下，增加总的训练组数。 * **延长肌肉紧张时间 (Time Under Tension):** 减慢动作速度，增加肌肉在训练过程中承受的张力。 * **增加负重：** 例如，通过在背包中增加重量来进行训练。 * **进阶至不稳定器械：** 学习使用体操吊环等不稳定器械，以激活更多肌肉并提高训练效率。 * **训练频率：** 一般建议每周训练 3-5 次，具体频率和强度需根据个人生活方式、睡眠、压力水平等因素进行调整。 **支撑要素：** * **睡眠：** 强调每晚 8 小时的高质量睡眠对于肌肉恢复和生长至关重要。 * **营养：** * **减重:** 每日摄取热量减少 400-500 卡路里。 * **增重/增肌:** 每日摄取热量增加 400-500 卡路里。 **课程特色：** * **实战经验分享：** 讲师拥有多年的私人教练经验，将毫无保留地分享实用技巧和经验。 * **简化教学：** 以最简单易懂的方式讲解复杂的增肌原理，避免信息混乱。 * **系统化训练计划：** 为学员提供了专门设计的训练计划，指导正确的动作技巧，消除学员对于姿势准确性的顾虑。 通过本课程，学员将学会如何高效地利用自身体重和一些简单的辅助工具（如引体向上杆和双杠），科学地进行训练，并结合健康的起居习惯，最终实现健康并塑造理想的体形。
This course if for people who wants to get in shape and become fit without the need for Gym membership.You can build a great, impressive body with just bodyweight exercises, and you won't need a gym membership either.With your 1 monthly gym payment, you can buy a pull-up bar and a dip bar.Apart from these, you only need your own body and will.There are some things you need to know to build muscle. There is a lot of information pollution on these issues, which is very confusing.You just need to know and practice the basics.Now I will explain them to you in the simplest way.Basically for muscle building, you have to train properly.you should sleep quality sleep 8 hours and you should eat healthy.Now let's explain these issues in a simple way.Training...For muscle development, you should apply the exercises with the right technique.Don't worry about it.I have prepared a wonderful program for you. I have worked with thousands of students as a personal trainer. I am sharing all my experience in this matter with you.Let's talk about what you need to do now.Training frequencyIn general, training 3-5 times a week will be sufficient for improvement. The frequency and intensity of training varies from person to person. Everyone's lifestyle is different, their sleep patterns, what they do, their stress levels are different from each other, for example, a physical worker cannot be the same as an office worker.You will adjust the training frequency and intensity according to your own life.If you always train at the same intensity, you will not be able to improve.You will apply the progressive over load technique for muscle development.Progressive overload simply means increasing training intensity step by step.How will you adjust the training intensity?1- Increase the number of repetitions...You can increase the number of repetitions. For example, you can only do 5 push-ups at the beginning. You have to increase it step by step. Once you can do 15 push-ups with proper form, you can move on to the next step.2- You can try the harder version of the exercise.Again, to give an example over pull up. There are many types of push-ups. You can try hard versions of them.3- INCREASED THE NUMBER OF SETS.With the right form, you can do 15 repetitions of 3 sets of push-ups. Start doing 4 sets.4- Use the time under tension technique:You can do 15 push-ups in 15 seconds. Do 15 push-ups in 30 seconds. so you have to do it slower.5- add weight to yourselfput some weight in your backpack and do the exercise that way...6- As the next step, start training with gymnastic rings.Gymnastic rings require much more muscle activation as they are not stable. You can do more muscle work in less time.As the next step, you can take a look at the gymnastics ring program I prepared for you.....NUTRITION, SLEEP, RECOVERYNutrition and sleep are very essential for the regeneration of our muscles.I recommend 8 hours of quality sleep for muscle development and recovery.Nutrition is an important and very complex subject.Basically, if you want to lose kg, reduce your daily calorie requirement by 400-500 calories.If you want to gain kg, add 400-500 calories to your daily calorie needs.
