IQETICSINTELLIGENT ATHLETICS

保持健康

适合初学者的简单高效计划。学习基础动作的技巧。

999 weeks 2 days/week

About this program

The "保持健康" program runs for 999 weeks, 2 training days per week, suitable for beginners. It includes 2 training days and 14 exercises in total.

Day 1. 第一天：基本A

3 sets · 8–12 reps · rest 90 sec

3 sets · 8–12 reps · rest 90 sec

杠铃倾斜拉动

3 sets · 8–12 reps · rest 90 sec

3 sets · 10–15 reps · rest 75 sec

用杠铃弯曲手臂

2 sets · 10–12 reps · rest 60 sec

块中的臂的延伸

2 sets · 12–15 reps · rest 60 sec

2 sets · 15–20 reps · rest 45 sec

Day 2. 第2天：基地B

3 sets · 6–10 reps · rest 120 sec

3 sets · 10–12 reps · rest 90 sec

在斜坡上拉一个哑铃

3 sets · 10–12 reps · rest 90 sec

3 sets · 10–15 reps · rest 75 sec

用锤子握把的哑铃弯曲手臂

2 sets · 10–15 reps · rest 60 sec

坐着时用杠铃伸展手臂

2 sets · 10–12 reps · rest 60 sec

躺着时抬腿

2 sets · 15–20 reps · rest 45 sec

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