IQETICSINTELLIGENT ATHLETICS

女孩的健康

苗条身材的计划：强调臀部，腿部，背部和手臂。

8 weeks 4 days/week

About this program

The "女孩的健康" program runs for 8 weeks, 4 training days per week, suitable for intermediate level. It includes 4 training days and 30 exercises in total.

Day 1. 第1天：腿部+臀部（后链）

3 sets · 15–20 reps · rest 45 sec

罗马尼亚推力

4 sets · 10–12 reps · rest 75 sec

3 sets · 10–12 reps · rest 75 sec

臀部桥与杠铃长凳上

3 sets · 12–15 reps · rest 60 sec

在模拟器中拉回腿

3 sets · 15–20 reps · rest 45 sec

起床你的脚趾

4 sets · 15–20 reps · rest 30 sec

超延伸,超延伸

3 sets · 12–15 reps · rest 45 sec

Day 2. 第2天：背部+二头肌+肩膀

4 sets · 10–12 reps · rest 60 sec

坐着时将块牵引到皮带上

3 sets · 10–12 reps · rest 60 sec

把哑铃摆到两边

3 sets · 12–15 reps · rest 45 sec

倾斜地摆动哑铃

3 sets · 12–15 reps · rest 45 sec

用哑铃弯曲手臂

3 sets · 10–12 reps · rest 45 sec

斯科特的长凳上用杠铃弯曲手臂

2 sets · 12–15 reps · rest 45 sec

3 sets · 45–60 reps · rest 30 sec

Day 3. 第3天：腿部+臀部

用哑铃蹲下

4 sets · 10–12 reps · rest 75 sec

3 sets · 12–15 reps · rest 60 sec

高脚杯深蹲

3 sets · 15–20 reps · rest 45 sec

模拟器中的腿部伸展

3 sets · 12–15 reps · rest 45 sec

站在一只脚的脚趾上

4 sets · 15–20 reps · rest 30 sec

躺着时抬腿

3 sets · 15–20 reps · rest 45 sec

Day 4. 第4天：有氧运动+身体+伸展

走在椭球上

1 sets · 30–30 reps ·

3 sets · 15–20 reps · rest 30 sec

3 sets · 12–15 reps · rest 30 sec

3 sets · 15–20 reps · rest 30 sec

3 sets · 45–60 reps · rest 30 sec

股四头肌大腿伸展

1 sets · 30–30 reps ·

1 sets · 30–30 reps ·

通过膝盖周长拉伸臀部

1 sets · 30–30 reps ·

伸展背后的肩膀

1 sets · 30–30 reps ·

手臂的垂直伸展

1 sets · 30–30 reps ·

Other programs