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所在平台: Udemy |
课程主页: https://www.udemy.com/course/home-workout2/
课程评论：没有评论
**课程名称：** 弹力带居家健身 **课程概述：** 本课程由 Ramzi 教练教授，旨在利用弹力带和自身体重进行居家锻炼。课程要求使用一条约1米长、1英寸（2.5厘米）宽的中等阻力弹力带。 **课程版本：** * **入门版：** * 每周训练3次，每个肌群每周训练1次。 * **第一天：** 推力日（胸部、肩部、三头肌）。 * **第二天：** 休息日。 * **第三天：** 拉力日（背部、二头肌）。 * **第四天：** 休息日。 * **第五天：** 腿部和腹部日。 * **第六天：** 休息日。 * **第七天：** 休息日。 * **进阶版：** * 每周训练6次，与入门版使用相同动作，但增加训练频率，每个肌群每周训练2次。 **教学目标：** 帮助学员掌握利用弹力带进行全身锻炼的技巧，根据自身水平选择合适的训练计划，有效提升身体素质。 **所需器材：** 一条约1米长、1英寸（2.5厘米）宽的中等阻力弹力带。
Good day everybody,I am coach Ramzi and in this Course description I am going to tell you about this home workout plan using only a resistance band and your body weight. In this workout plan you need to have a rubber band with about 1 meter long and 1 inch (2.5 cm) width. (medium resistance).There is two versions of this plan with same exercises: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.Day 5 will be Legs day, focusing on the lower body and ABS.Day 6 will be Rest day.Day 7 will be Rest day.Intermediate version: same exercises as the beginner version but double the frequency, 6 workouts per week ( training every muscle group two times per week)Wish you the best of luck have a nice day.
