健身训练计划目录
包含科学定制的全身训练、推拉腿、上下肢分化及29种街头健身核心动作进阶方案。
分化训练方案 (36套)
全身训练 (Full Body) — 居家
初级 | 14-Day Routine Cycle
全身训练 (Full Body) — 居家
进阶 | 14-Day Routine Cycle
全身训练 (Full Body) — 居家
高阶 | 14-Day Routine Cycle
全身训练 (Full Body) — 健身房
初级 | 14-Day Routine Cycle
全身训练 (Full Body) — 健身房
进阶 | 14-Day Routine Cycle
全身训练 (Full Body) — 健身房
高阶 | 14-Day Routine Cycle
全身训练 (Full Body) — 综合健身
初级 | 14-Day Routine Cycle
全身训练 (Full Body) — 综合健身
进阶 | 14-Day Routine Cycle
全身训练 (Full Body) — 综合健身
高阶 | 14-Day Routine Cycle
推拉腿分化 (PPL) — 居家
初级 | 14-Day Routine Cycle
推拉腿分化 (PPL) — 居家
进阶 | 14-Day Routine Cycle
推拉腿分化 (PPL) — 居家
高阶 | 14-Day Routine Cycle
推拉腿分化 (PPL) — 健身房
初级 | 14-Day Routine Cycle
推拉腿分化 (PPL) — 健身房
进阶 | 14-Day Routine Cycle
推拉腿分化 (PPL) — 健身房
高阶 | 14-Day Routine Cycle
推拉腿分化 (PPL) — 综合健身
初级 | 14-Day Routine Cycle
推拉腿分化 (PPL) — 综合健身
进阶 | 14-Day Routine Cycle
推拉腿分化 (PPL) — 综合健身
高阶 | 14-Day Routine Cycle
上下肢分化 (Upper/Lower) — 居家
初级 | 14-Day Routine Cycle
上下肢分化 (Upper/Lower) — 居家
进阶 | 14-Day Routine Cycle
上下肢分化 (Upper/Lower) — 居家
高阶 | 14-Day Routine Cycle
上下肢分化 (Upper/Lower) — 健身房
初级 | 14-Day Routine Cycle
上下肢分化 (Upper/Lower) — 健身房
进阶 | 14-Day Routine Cycle
上下肢分化 (Upper/Lower) — 健身房
高阶 | 14-Day Routine Cycle
上下肢分化 (Upper/Lower) — 综合健身
初级 | 14-Day Routine Cycle
上下肢分化 (Upper/Lower) — 综合健身
进阶 | 14-Day Routine Cycle
上下肢分化 (Upper/Lower) — 综合健身
高阶 | 14-Day Routine Cycle
经典健美分化 (Classic Split) — 居家
初级 | 14-Day Routine Cycle
经典健美分化 (Classic Split) — 居家
进阶 | 14-Day Routine Cycle
经典健美分化 (Classic Split) — 居家
高阶 | 14-Day Routine Cycle
经典健美分化 (Classic Split) — 健身房
初级 | 14-Day Routine Cycle
经典健美分化 (Classic Split) — 健身房
进阶 | 14-Day Routine Cycle
经典健美分化 (Classic Split) — 健身房
高阶 | 14-Day Routine Cycle
经典健美分化 (Classic Split) — 综合健身
初级 | 14-Day Routine Cycle
经典健美分化 (Classic Split) — 综合健身
进阶 | 14-Day Routine Cycle
经典健美分化 (Classic Split) — 综合健身
高阶 | 14-Day Routine Cycle
街头健身神技进阶 (29个动作)
俯卧撑
Progression roadmap & 7 mastery workout stages
引体向上
Progression roadmap & 7 mastery workout stages
双杠臂屈伸
Progression roadmap & 7 mastery workout stages
平板支撑
Progression roadmap & 7 mastery workout stages
倒立
Progression roadmap & 7 mastery workout stages
双力臂
Progression roadmap & 7 mastery workout stages
前水平
Progression roadmap & 7 mastery workout stages
后水平
Progression roadmap & 7 mastery workout stages
俄式挺身
Progression roadmap & 7 mastery workout stages
人体旗帜
Progression roadmap & 7 mastery workout stages
龙旗
Progression roadmap & 7 mastery workout stages
单腿深蹲
Progression roadmap & 7 mastery workout stages
L型悬垂
Progression roadmap & 7 mastery workout stages
下腰下桥
Progression roadmap & 7 mastery workout stages
悬垂提膝
Progression roadmap & 7 mastery workout stages
悬垂举腿
Progression roadmap & 7 mastery workout stages
脚触杠
Progression roadmap & 7 mastery workout stages
悬垂香蕉位
Progression roadmap & 7 mastery workout stages
吊环支撑
Progression roadmap & 7 mastery workout stages
吊环臂屈伸
Progression roadmap & 7 mastery workout stages
肩倒立
Progression roadmap & 7 mastery workout stages
折体倒吊翻转
Progression roadmap & 7 mastery workout stages
单臂引体向上
Progression roadmap & 7 mastery workout stages
单臂倒立
Progression roadmap & 7 mastery workout stages
赫菲斯托斯背后拉上
Progression roadmap & 7 mastery workout stages
马耳他十字
Progression roadmap & 7 mastery workout stages
维多利亚十字
Progression roadmap & 7 mastery workout stages
空中俄挺
Progression roadmap & 7 mastery workout stages
肘支撑挺身
Progression roadmap & 7 mastery workout stages