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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)

FB • EASY

全身训练 (Full Body) — 居家

初级 | 14-Day Routine Cycle

FB • MEDIUM

全身训练 (Full Body) — 居家

进阶 | 14-Day Routine Cycle

FB • HARD

全身训练 (Full Body) — 居家

高阶 | 14-Day Routine Cycle

FB • EASY

全身训练 (Full Body) — 健身房

初级 | 14-Day Routine Cycle

FB • MEDIUM

全身训练 (Full Body) — 健身房

进阶 | 14-Day Routine Cycle

FB • HARD

全身训练 (Full Body) — 健身房

高阶 | 14-Day Routine Cycle

FB • EASY

全身训练 (Full Body) — 综合健身

初级 | 14-Day Routine Cycle

FB • MEDIUM

全身训练 (Full Body) — 综合健身

进阶 | 14-Day Routine Cycle

FB • HARD

全身训练 (Full Body) — 综合健身

高阶 | 14-Day Routine Cycle

PPL • EASY

推拉腿分化 (PPL) — 居家

初级 | 14-Day Routine Cycle

PPL • MEDIUM

推拉腿分化 (PPL) — 居家

进阶 | 14-Day Routine Cycle

PPL • HARD

推拉腿分化 (PPL) — 居家

高阶 | 14-Day Routine Cycle

PPL • EASY

推拉腿分化 (PPL) — 健身房

初级 | 14-Day Routine Cycle

PPL • MEDIUM

推拉腿分化 (PPL) — 健身房

进阶 | 14-Day Routine Cycle

PPL • HARD

推拉腿分化 (PPL) — 健身房

高阶 | 14-Day Routine Cycle

PPL • EASY

推拉腿分化 (PPL) — 综合健身

初级 | 14-Day Routine Cycle

PPL • MEDIUM

推拉腿分化 (PPL) — 综合健身

进阶 | 14-Day Routine Cycle

PPL • HARD

推拉腿分化 (PPL) — 综合健身

高阶 | 14-Day Routine Cycle

UL • EASY

上下肢分化 (Upper/Lower) — 居家

初级 | 14-Day Routine Cycle

UL • MEDIUM

上下肢分化 (Upper/Lower) — 居家

进阶 | 14-Day Routine Cycle

UL • HARD

上下肢分化 (Upper/Lower) — 居家

高阶 | 14-Day Routine Cycle

UL • EASY

上下肢分化 (Upper/Lower) — 健身房

初级 | 14-Day Routine Cycle

UL • MEDIUM

上下肢分化 (Upper/Lower) — 健身房

进阶 | 14-Day Routine Cycle

UL • HARD

上下肢分化 (Upper/Lower) — 健身房

高阶 | 14-Day Routine Cycle

UL • EASY

上下肢分化 (Upper/Lower) — 综合健身

初级 | 14-Day Routine Cycle

UL • MEDIUM

上下肢分化 (Upper/Lower) — 综合健身

进阶 | 14-Day Routine Cycle

UL • HARD

上下肢分化 (Upper/Lower) — 综合健身

高阶 | 14-Day Routine Cycle

SC • EASY

经典健美分化 (Classic Split) — 居家

初级 | 14-Day Routine Cycle

SC • MEDIUM

经典健美分化 (Classic Split) — 居家

进阶 | 14-Day Routine Cycle

SC • HARD

经典健美分化 (Classic Split) — 居家

高阶 | 14-Day Routine Cycle

SC • EASY

经典健美分化 (Classic Split) — 健身房

初级 | 14-Day Routine Cycle

SC • MEDIUM

经典健美分化 (Classic Split) — 健身房

进阶 | 14-Day Routine Cycle

SC • HARD

经典健美分化 (Classic Split) — 健身房

高阶 | 14-Day Routine Cycle

SC • EASY

经典健美分化 (Classic Split) — 综合健身

初级 | 14-Day Routine Cycle

SC • MEDIUM

经典健美分化 (Classic Split) — 综合健身

进阶 | 14-Day Routine Cycle

SC • HARD

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)

CALISTHENICS

俯卧撑

Progression roadmap & 7 mastery workout stages

CALISTHENICS

引体向上

Progression roadmap & 7 mastery workout stages

CALISTHENICS

双杠臂屈伸

Progression roadmap & 7 mastery workout stages

CALISTHENICS

平板支撑

Progression roadmap & 7 mastery workout stages

CALISTHENICS

倒立

Progression roadmap & 7 mastery workout stages

CALISTHENICS

双力臂

Progression roadmap & 7 mastery workout stages

CALISTHENICS

前水平

Progression roadmap & 7 mastery workout stages

CALISTHENICS

后水平

Progression roadmap & 7 mastery workout stages

CALISTHENICS

俄式挺身

Progression roadmap & 7 mastery workout stages

CALISTHENICS

人体旗帜

Progression roadmap & 7 mastery workout stages

CALISTHENICS

龙旗

Progression roadmap & 7 mastery workout stages

CALISTHENICS

单腿深蹲

Progression roadmap & 7 mastery workout stages

CALISTHENICS

L型悬垂

Progression roadmap & 7 mastery workout stages

CALISTHENICS

下腰下桥

Progression roadmap & 7 mastery workout stages

CALISTHENICS

悬垂提膝

Progression roadmap & 7 mastery workout stages

CALISTHENICS

悬垂举腿

Progression roadmap & 7 mastery workout stages

CALISTHENICS

脚触杠

Progression roadmap & 7 mastery workout stages

CALISTHENICS

悬垂香蕉位

Progression roadmap & 7 mastery workout stages

CALISTHENICS

吊环支撑

Progression roadmap & 7 mastery workout stages

CALISTHENICS

吊环臂屈伸

Progression roadmap & 7 mastery workout stages

CALISTHENICS

肩倒立

Progression roadmap & 7 mastery workout stages

CALISTHENICS

折体倒吊翻转

Progression roadmap & 7 mastery workout stages

CALISTHENICS

单臂引体向上

Progression roadmap & 7 mastery workout stages

CALISTHENICS

单臂倒立

Progression roadmap & 7 mastery workout stages

CALISTHENICS

赫菲斯托斯背后拉上

Progression roadmap & 7 mastery workout stages

CALISTHENICS

马耳他十字

Progression roadmap & 7 mastery workout stages

CALISTHENICS

维多利亚十字

Progression roadmap & 7 mastery workout stages

CALISTHENICS

空中俄挺

Progression roadmap & 7 mastery workout stages

CALISTHENICS

肘支撑挺身

Progression roadmap & 7 mastery workout stages

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