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所在平台: Udemy |
课程主页: https://www.udemy.com/course/machines-cables/
课程评论：没有评论
课程名称：仅使用器械和缆绳的健身房锻炼 课程概述： 本课程由 Ramzi 教练主讲，专为健身初学者和中级人士设计，旨在帮助学员在不使用自由重量器械的情况下，通过器械和缆绳进行有效的肌肉建设。 课程结构： 课程采用“三练一休”的训练模式，即连续训练三天后休息一天。训练内容按部位划分： * 第一周循环： * 训练日 1：胸部和三头肌（侧重胸部） * 训练日 2：背部和肱二头肌（侧重背部） * 训练日 3：肩部和腿部（侧重肩部） * 休息日 1 * 第二周循环： * 训练日 4：三头肌和胸部（侧重三头肌） * 训练日 5：肱二头肌和背部（侧重肱二头肌） * 训练日 6：腿部和肩部（侧重腿部） * 休息日 2 教练建议学员坚持此训练计划至少 8 周，以期看到显著的训练效果。 自由重量与器械的对比： 课程中也探讨了自由重量器械（如杠铃、哑铃、壶铃等）与固定器械的优劣。其中，固定器械的一大关键优势在于“安全性”。正确使用自由重量可能非常有效，但若缺乏基础力量或基本动作技能，则可能增加受伤风险。即使力量足够，也可能因“我执”而挑战过重重量，导致严重伤害。相比之下，器械允许用户在较低的受伤风险下，以最大负荷进行训练。 祝福所有学员训练顺利！
Good day everybody,I am coach Ramzi and in this course description I am going to tell you about this perfect machines and cables only workout program.This program is directed to beginners and intermediate people, or in fact anybody who want to build muscle without lifting free weights.The program structure will be as follow:Every three working out days we are going to take one day rest. We are going to start with Chest and tri chest focused workout, Back and biceps back focused workout, Shoulders and legs shoulders focused workout.then we will take one day Rest and we get back Triceps and chest triceps focused workout. Biceps and back biceps focused workout. Legs and shoulders legs focused workout. Then we are going to take another day Rest.Stick to this program for at least 8 weeks and you will see great results.Free weights verses machines, every option have it's benefits, one of the crucial benefits of using machine is Safety:Safety:When used properly, free-weight equipment like barbells, dumbbells, kettlebells and medicine balls can be extremely effective. However, if an individual lacks a base level of strength or basic movement skills, using this equipment could increase the risk of injury. Even if an individual is strong, the ego is sometimes stronger, causing him to lift a weight that is heavier than his existing level of strength. While overloading a barbell for a squat or bench press could cause serious injury, machines allow a user to lift with maximal loads with a minimal risk of injury from falling weights. Wish you all the best have a nice day.
