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所在平台: Udemy |
课程主页: https://www.udemy.com/course/home-workout1/
课程评论：没有评论
**课程名称：** 使用哑铃进行家庭锻炼 **课程简介：** 本课程由Ramzi教练教授，旨在帮助您在家中高效地进行哑铃锻炼。课程要求您至少拥有一副哑铃，最好是两副（一重一轻）或一副可调节重量的哑铃。 课程提供两种锻炼计划版本： * **初学者版本：** 每周进行3次锻炼，每周训练每个肌群一次。 * **第一天：** 推力日，侧重于利用推力动作激活的肌肉，如胸部、肩部和三头肌。 * **第二天：** 休息日，供初学者恢复和适应。 * **第三天：** 拉力日，侧重于利用拉力动作激活的肌肉，如背部和二头肌。 * **第四天：** 休息日，供初学者恢复和适应。 * **第五天：** 腿部与腹部训练日，侧重于下半身和核心肌群。 * **第六天：** 休息日，供初学者恢复和适应。 * **第七天：** 休息日，供初学者恢复和适应。 * **进阶版本：** 每周进行6次锻炼，每周训练每个肌群两次。 课程祝愿学员好运，并度过愉快的一天。 **教学大纲：** 无
Good day everybody,I am coach Ramzi and in this Course description I am going to tell you about this home workout plan.In this workout plan you need at least one pair of dumbbells, ideally to have two pairs one heavy and one light, or one pair with interchangeable weights.There is two versions of this plan (same exercises with different frequency): Beginner version: 3 workouts per week ( training every muscle group one time per week)In the beginner version starting with:Day 1 which will be Push day, focusing on the muscle that get activated using the pushing movement, which they are the chest, shoulders and triceps. Day 2 will be Rest day to recover since I am assuming you are a beginner and need time to adjust. Day 3 will be Pull day, focusing on the muscle that get activated using the pulling movement, which they are the back and the biceps.Day 4 will be Rest day to recover since I am assuming you are a beginner and need time to adjust. Day 5 will be Legs day, focusing on the lower body and ABS.Day 6 will be Rest day to recover since I am assuming you are a beginner and need time to adjust. Day 7 will be Rest day to recover since I am assuming you are a beginner and need time to adjust. Intermediate version: 6 workouts per week ( training every muscle group two times per week)Wish you the best of luck have a nice day.
