IQETICSINTELLIGENT ATHLETICS

减肥和语气

高强度的训练与短暂的休息燃烧脂肪和改善肌肉张力.

8 weeks 4 days/week

About this program

The "减肥和语气" program runs for 8 weeks, 4 training days per week, suitable for beginners. It includes 4 training days and 28 exercises in total.

Day 1. 第1天：上半身（圆形）

3 sets · 12–15 reps · rest 30 sec

3 sets · 15–20 reps · rest 30 sec

中等抓地力的引体向上

3 sets · 8–12 reps · rest 30 sec

3 sets · 12–15 reps · rest 30 sec

把哑铃摆到两边

3 sets · 15–20 reps · rest 30 sec

倾斜地摆动哑铃

3 sets · 15–20 reps · rest 30 sec

走在椭球上

1 sets · 20–20 reps ·

Day 2. 第2天：下半身（圆形）

高脚杯深蹲

3 sets · 15–20 reps · rest 30 sec

罗马尼亚推力

3 sets · 12–15 reps · rest 30 sec

3 sets · 12–15 reps · rest 30 sec

3 sets · 12–15 reps · rest 30 sec

臀部桥与杠铃长凳上

3 sets · 15–20 reps · rest 30 sec

3 sets · 15–20 reps · rest 30 sec

1 sets · 20–20 reps ·

Day 3. 第3天：有氧运动间隔

走在椭球上

1 sets · 10–10 reps ·

4 sets · 15–20 reps · rest 45 sec

4 sets · 15–20 reps · rest 45 sec

3 sets · 12–15 reps · rest 45 sec

3 sets · 20–25 reps · rest 30 sec

1 sets · 20–20 reps ·

Day 4. 第四天：全体（超集）

平台的脚压

3 sets · 15–20 reps · rest 30 sec

坐着时将块牵引到皮带上

3 sets · 15–20 reps · rest 30 sec

3 sets · 15–20 reps · rest 30 sec

用哑铃弯曲手臂

3 sets · 15–20 reps · rest 30 sec

块中的臂的延伸

3 sets · 15–20 reps · rest 30 sec

3 sets · 20–25 reps · rest 30 sec

3 sets · 15–20 reps · rest 60 sec

1 sets · 30–30 reps ·

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