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所在平台: Udemy |
课程主页: https://www.udemy.com/course/kettlebell-workouts-for-the-living-room/
课程评论：没有评论
【课程名称】解锁你的健身潜能：壶铃训练 【课程概述】 本课程将带你体验全新的力量、耐力和身体自信。这些居家壶铃训练在客厅环境中精心设计，即使在较小的空间也能完成。课程提供单壶铃和双壶铃的训练选择，并提供替代方案，确保你无论拥有何种设备都能参与。训练内容涵盖心肺功能、柔韧性、力量、爆发力等多个健身目标。课程包含五种壶铃训练，足以满足你一周的训练需求。你可以重复训练，并通过增加次数、重量或速度来挑战自己。 每项训练都配有详细的视频指导和可供打印下载的PDF文件。 ** SAMPLE WORKOUT（示例训练）：** **Task 1 (心肺、臀部、脚踝、腿部、肩膀、背阔肌、核心)** * 15个双臂臀部铰链摆荡 * 4个顶罐深蹲 * 2个俯卧撑划船 * 8个回合 （附带休息） **Task 2 (心肺、臀部、脚踝、腿部、肩膀、背阔肌、核心)** * 4个交叉登山者（左右算一次） * 4个反向弓步硬拉 * 4个反向弓步硬拉（换边） * 4个严格推举 * 4个严格推举（换边） * 8个回合 （附带休息） **Task 3 (核心、上半身力量)** * 2个卷腹 * 2个交叉卷腹 * 2个交叉卷腹（换边） * 3个俯卧撑划船转提拉 * 3个俯卧撑划船转提拉（换边） * 8个回合 （附带休息） 所有术语和动作名称将在视频中得到详细解释和演示。
Experience a New Level of Strength, Endurance & Confidence in Your Body.These at-home kettlebell workouts have been carefully created in a living room and also been completed in a small living room space. Some of these workouts will feature two kettlebells, but if you only have one, fret not as I will provide alternatives so that you can also complete these workouts with one kettlebell. The workouts will target several different goals, cardio, flexibility, strength, power, and much more. With these 5 kettlebell workouts, you really have everything you need for a full week of workouts. You can repeat these workouts and work on increasing reps, weight, or speed.Each workout comes with detailed instructions and a downloadable PDF that you can print.The following is a sample workout that works cardio, hips, ankles, legs, shoulders, lats, and core:Task 15 double-arm hip hinge swings 4 racked squats3 pull-overs2 ribbons8 rounds RestTask 24 cross mountain climbers (left + right = 1)4 reverse lunge deadlift4 reverse lunge deadlift (switch sides) 4 strict press4 strict press (switch sides)8 rounds RestTask 32 crunches2 cross crunches2 cross crunches (switch sides) 3 rows into hang lift3 rows into hang lift (switch sides)8 rounds RestAll these terms/names are explained in the videos together with clear explanations of the exercises.
