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所在平台: Udemy |
课程主页: https://www.udemy.com/course/home-workout-for-muscle-gain-best-exercises-and-routines/
课程评论：没有评论
## Coursera 课程内容总结：**肌肉增长居家自重训练 - BUFF Academy** 本课程专注于通过自重训练实现肌肉增长，核心理念是遵循每组6-12次的有效次数范围，并配合最大化训练强度。课程排除过于简单或困难的动作，旨在精准刺激肌肉生长。 **课程特色：** * **训练内容：** 提供10套不同的居家训练计划，仅需地板和简易的力量支撑器（如训练凳，可通过DIY或低成本购买）。 * **训练构成：** 每套训练包含4个动作，每个动作需完成10轮，以确保充分的训练刺激。 * **训练时长：** 每次训练约1小时。 * **训练频率：** 建议每周训练2-4次。 * **训练效果：** 强调通过坚持和正确的动作技术，保证训练效果。 * **恢复建议：** 强调充足的休息和睡眠对肌肉增长的重要性。 **总体目标：** 帮助学习者在家中高效地进行自重训练，通过科学的训练模式和合理的休息，实现肌肉的增长和身体素质的提升。
The routines and exercises in this course are carefully selected to correspond with the most important hypertrophy principle: the reps range from 6 to 12 with the maximum effort. We did not include the exercises that are relatively too easy or too difficult, the goal is that you work your muscle just enough for it to grow. You will have 10 different routines that you can do using the floor and little wooden or metal parallets (that you can build youself or buy at a low cost). Each routine contains of 4 exercises that have to be repeated in 10 rounds. On a day that you want to train you can select the workout you like. Each workout will take you approximately 1 hour. You can train 2-4 times a week. With consistency and proper technique of execution - the results are guaranteed. Just dont forget to nourish your body with good rest and good sleep. Lets go!
