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所在平台: Udemy |
课程主页: https://www.udemy.com/course/kettlebell-interval-training/
课程评论：没有评论
**课程名称：** 壶铃间歇训练与高强度 **课程概述：** 本课程由Cavemantraining团队设计，介绍并指导您完成一项名为"Wild West WOD"的壶铃高强度训练。Taco Fleur和Anna Junghans将一步步地带领您进行训练，确保任何人都能参与。您还将学习EMOM（每分钟完成）和AMRAP（尽可能多轮）两种间歇训练形式。 **主要训练目标：** 腿部、肱二头肌、肱三头肌、肌肉耐力、握力、肩部。 **课程结构：** 课程视频内容结构清晰，包含： * 课程介绍 * 热身技巧 * 训练技巧 * 难度进阶 * 跟随式热身 * 跟随式训练 * 跟随式冷却 此外，还提供一个包含所有章节的完整视频，并带有英文字幕。 **所需器材：** 1个壶铃 **训练时长：** * 热身与训练：约30分钟 * 包含拉伸：约35分钟 * 仅训练部分：约20分钟 **热身内容：** * 6次深蹲硬拉（双壶铃） * 6次直腿臀部铰链硬拉 * 2次交替弓步扭转 **训练安排：** * 4分钟：轻量壶铃肩部练习 * 2分钟：休息 * 训练部分： * 每侧3次枪手（Gunslingers） * 3次弹力带（Bootstrappers） * 3次交替反弓步 * 8分钟EMOM： * 3分钟休息 * 买入（Buy-in）：40次肱三头肌俯卧撑 * 32轮（每轮切换侧）： * 俯身划船 * 抓举 * 直立推举 * 买出（Buy-out）：40次肱三头肌俯卧撑 **建议壶铃重量：** * 男性：16公斤 * 女性：12公斤 * （可根据个人情况选择合适的重量） **拉伸建议：** * 非爆发性枪手：深蹲硬拉和辅助锤式弯举 * 深蹲硬拉和弯举 * 深蹲硬拉和辅助弯举 * 不使用器械的弹力带（Bootstrappers） **增加训练强度/难度方法：** * 在EMOM训练中，每分钟完成的次数从3次增加到4次。 * 增加壶铃重量。 * 移除或缩短休息时间。 **教学大纲：** 无。
This is the Wild West WOD, an intense kettlebell workout designed by the Cavemantraining team. Taco Fleur and Anna Junghans will guide you through this workout step-by-step in a way that anybody and everybody can do this workout. You'll also learn what an EMOM interval and AMRAP workout is.Main targets: Legs, biceps, triceps, muscular endurance, grip, and shouldersThe videos are conveniently structures as an introduction, warm-up technique, workout technique, increasing complexity, follow-along warm-up, follow-along workout, and follow-along cooldown. There is also a full-length video of all chapters in one with English captions.1 kettlebellDuration: Approx. 30 minutes for warm-up and workout. Approx. 35 minutes with stretching. If you just do the workout it's approx. 20 minutes.Warm-up6 x Squat deadlifts (double arm)6 x Stiff-legged hip hinge deadlifts2 x Alternating runners lunge and twist4 minutesLight kettlebellShoulder work2 minutesWorkout3 Gunslingers each side3 Bootstrappers3 Alternating reverse lunges8 MINUTE EMOM3 minutes restBuy-in 40 triceps push-ups32 rounds ofBent-over rowHang cleanStrict press(switch sides each round)Buy-out 40 triceps push-upsFOR TIMERx 16kg for men and 12kg for women but any weight that is suitable for you will work.StretchingAlternativesNon-explosive gunslinger: squat deadlift and assisted hammer curlSquat deadlift and curlSquat deadlift and assisted curlBootstrappers without weightIncreasing intensity/difficultyIncrease the number of reps for the EMOM from 3 to 4.Increase the weight.Remove or decrease the rest time.
