谁能给推荐一个简单的计划。知道这个要求有点过份如果网上有人知道公开的那种也请推荐。
还有减脂时期也要吃很多蛋白,那是不是总的热量也不应该多余当天消耗的呢?提前谢谢回答。
问的不多,谢谢
我平时长跑,所以重力训练在腿、胯、脚和膝部的力量与平衡。上身也要练。
如果侧重于增肌,计划会不同。
很多免费的,比如https://www.muscleandfitness.com/workout-plan/workouts/workout-routines/complete-mf-beginners-training-guide-plan/
边练边琢磨吧。练多了也就有经验了。
下面列表中:
我有第一本, 其概括介绍了一些力量训练的重要话题诸如如何制定训练计划 ,增加强度,预防伤害,伸展运动,有氧训练与重量训练等, 挺不错的,虽说这本书是针对女性读者的(主要是运动计划是针对女性特点的),但基本原理无疑都是相通的。
我也看过第三本, 针对有一定基础的个人,讲一些高级技巧, 感觉写得非常很好,尤其讲了大量如何避免受伤的细节
第二本还没有读过。基于对整套书系列的印象,感觉也会不错
第四本用图详细解析 每个动作的要领,是不错的参考资料。这本书我第一个买,但目前看得最少。
1. Delavier's Women's Strength Training Anatomy Workouts
https://www.amazon.com/Delaviers-Strength-Training-Anatomy-Workouts/dp/1450466036/ref=sr_1_5?crid=1S9S5K4K1GQUI&dib=eyJ2IjoiMSJ9.5YKJ7xn4J9_rRBmU3D9odhFldoTmMnQzkifxYWsxrRBC9WiStkdDF9jrFWvkCjXNo3zb317uPdZLBhSm_8lGK3SZc6cv0f9KJ5ENMFGPPaJ-YbWxtsSxibiMn2oZ3y-86O7imdrrw9dSYZJJH8QMIprHiiDJLKTx78A5_boR4NFrS0IgYQUqSmLgdWPGMyvtFoL7ygHkeSyuLbseHoN7G5xJvTdsOnUULuLW7GsmZkE.z-L009Gxa6KpEGwiqWETJ6wccc0D44glIo9eEqaa9D8&dib_tag=se&keywords=Strength+Training+Anatomy&qid=1717448569&s=books&sprefix=strength+training+anatomy%2Cstripbooks%2C161&sr=1-5
2. The Strength Training Anatomy Workout: Starting Strength with Bodyweight Training and Minimal Equipment
https://www.amazon.com/Strength-Training-Anatomy-Workout-Bodyweight/dp/1450400957/ref=sr_1_6?crid=1S9S5K4K1GQUI&dib=eyJ2IjoiMSJ9.5YKJ7xn4J9_rRBmU3D9odhFldoTmMnQzkifxYWsxrRBC9WiStkdDF9jrFWvkCjXNo3zb317uPdZLBhSm_8lGK3SZc6cv0f9KJ5ENMFGPPaJ-YbWxtsSxibiMn2oZ3y-86O7imdrrw9dSYZJJH8QMIprHiiDJLKTx78A5_boR4NFrS0IgYQUqSmLgdWPGMyvtFoL7ygHkeSyuLbseHoN7G5xJvTdsOnUULuLW7GsmZkE.z-L009Gxa6KpEGwiqWETJ6wccc0D44glIo9eEqaa9D8&dib_tag=se&keywords=Strength+Training+Anatomy&qid=1717448569&s=books&sprefix=strength+training+anatomy%2Cstripbooks%2C161&sr=1-6
3. The Strength Training Anatomy Workout III: Maximizing Results with Advanced Training Techniques
https://www.amazon.com/Strength-Training-Anatomy-Workout-III/dp/1492588512/ref=sr_1_1?crid=3TLDCDTZJFRWP&dib=eyJ2IjoiMSJ9.rIja5Kubc7T8v-Z-MsEr5WGZbumTrOED8kiBfgDhwzGGrI1YGHmXt3HymC_WamBdblNDhD-HBjOQ0vD9aiglDXBX99lo8HUCv2wHxlTOeP4TWJ1FxeeSbQQwbHeBQrqn0UFlHX7NAOvFWpZnqt4_Hofd81QWIv4Yaylv3NbvSGf1qgNvDQzY8JD2YezAbRzncGFld1x1KltkXaq6obsJRVkFOYl9U36efsx_GHof5Io.snU1vJkE7KsDMhEJPR2yFpuxGZ6u7mxQg_YdJnPX17Q&dib_tag=se&keywords=Strength+Training+Anatomy+workout+3&qid=1717449493&s=books&sprefix=strength+training+anatomy+workout+3%2Cstripbooks%2C211&sr=1-1
4. Strength Training Anatomy
https://www.amazon.com/Strength-Training-Anatomy-Frederic-Delavier/dp/1718214863/ref=sr_1_1?crid=1M6KA4U5C283G&dib=eyJ2IjoiMSJ9.5YKJ7xn4J9_rRBmU3D9odhFldoTmMnQzkifxYWsxrRBC9WiStkdDF9jrFWvkCjXNo3zb317uPdZLBhSm_8lGK3SZc6cv0f9KJ5ENMFGPPaJ-YbWxtsSxibiMn2oZ3y-86O7imdrrw9dSYZJJH8QMIkiZzxr2vIl6MhgKbTR_hDeZRQNAbOWXa4m_C8OQLlDGFoL7ygHkeSyuLbseHoN7G5xJvTdsOnUULuLW7GsmZkE.9gDIeIP7EUVeBKYFjyDEWO85MdlXL2q1I9nECsFGn20&dib_tag=se&keywords=Strength+Training+Anatomy&qid=1717449809&s=books&sprefix=strength+training+anatomy+%2Cstripbooks%2C202&sr=1-1
https://bbs.wenxuecity.com/ydjs/92341.html
一直锻炼,跑步,游泳,,,,但啤酒肚依然大又圆
所以,减脂还是主要目的,同时,岁数大了能多保持点肌肉就多保持点。
等着你的方子,多谢!
关键是这一把老骨头感觉也没什么必要了似的,自己鼓捣鼓捣能练练就行了
谢谢fuz!
等着你的总结。谢谢!
谁能给推荐一个简单的计划。知道这个要求有点过份如果网上有人知道公开的那种也请推荐。
还有减脂时期也要吃很多蛋白,那是不是总的热量也不应该多余当天消耗的呢?提前谢谢回答。
问的不多,谢谢
我平时长跑,所以重力训练在腿、胯、脚和膝部的力量与平衡。上身也要练。
如果侧重于增肌,计划会不同。
很多免费的,比如https://www.muscleandfitness.com/workout-plan/workouts/workout-routines/complete-mf-beginners-training-guide-plan/
边练边琢磨吧。练多了也就有经验了。
下面列表中:
我有第一本, 其概括介绍了一些力量训练的重要话题诸如如何制定训练计划 ,增加强度,预防伤害,伸展运动,有氧训练与重量训练等, 挺不错的,虽说这本书是针对女性读者的(主要是运动计划是针对女性特点的),但基本原理无疑都是相通的。
我也看过第三本, 针对有一定基础的个人,讲一些高级技巧, 感觉写得非常很好,尤其讲了大量如何避免受伤的细节
第二本还没有读过。基于对整套书系列的印象,感觉也会不错
第四本用图详细解析 每个动作的要领,是不错的参考资料。这本书我第一个买,但目前看得最少。
1. Delavier's Women's Strength Training Anatomy Workouts
https://www.amazon.com/Delaviers-Strength-Training-Anatomy-Workouts/dp/1450466036/ref=sr_1_5?crid=1S9S5K4K1GQUI&dib=eyJ2IjoiMSJ9.5YKJ7xn4J9_rRBmU3D9odhFldoTmMnQzkifxYWsxrRBC9WiStkdDF9jrFWvkCjXNo3zb317uPdZLBhSm_8lGK3SZc6cv0f9KJ5ENMFGPPaJ-YbWxtsSxibiMn2oZ3y-86O7imdrrw9dSYZJJH8QMIprHiiDJLKTx78A5_boR4NFrS0IgYQUqSmLgdWPGMyvtFoL7ygHkeSyuLbseHoN7G5xJvTdsOnUULuLW7GsmZkE.z-L009Gxa6KpEGwiqWETJ6wccc0D44glIo9eEqaa9D8&dib_tag=se&keywords=Strength+Training+Anatomy&qid=1717448569&s=books&sprefix=strength+training+anatomy%2Cstripbooks%2C161&sr=1-5
2. The Strength Training Anatomy Workout: Starting Strength with Bodyweight Training and Minimal Equipment
https://www.amazon.com/Strength-Training-Anatomy-Workout-Bodyweight/dp/1450400957/ref=sr_1_6?crid=1S9S5K4K1GQUI&dib=eyJ2IjoiMSJ9.5YKJ7xn4J9_rRBmU3D9odhFldoTmMnQzkifxYWsxrRBC9WiStkdDF9jrFWvkCjXNo3zb317uPdZLBhSm_8lGK3SZc6cv0f9KJ5ENMFGPPaJ-YbWxtsSxibiMn2oZ3y-86O7imdrrw9dSYZJJH8QMIprHiiDJLKTx78A5_boR4NFrS0IgYQUqSmLgdWPGMyvtFoL7ygHkeSyuLbseHoN7G5xJvTdsOnUULuLW7GsmZkE.z-L009Gxa6KpEGwiqWETJ6wccc0D44glIo9eEqaa9D8&dib_tag=se&keywords=Strength+Training+Anatomy&qid=1717448569&s=books&sprefix=strength+training+anatomy%2Cstripbooks%2C161&sr=1-6
3. The Strength Training Anatomy Workout III: Maximizing Results with Advanced Training Techniques
https://www.amazon.com/Strength-Training-Anatomy-Workout-III/dp/1492588512/ref=sr_1_1?crid=3TLDCDTZJFRWP&dib=eyJ2IjoiMSJ9.rIja5Kubc7T8v-Z-MsEr5WGZbumTrOED8kiBfgDhwzGGrI1YGHmXt3HymC_WamBdblNDhD-HBjOQ0vD9aiglDXBX99lo8HUCv2wHxlTOeP4TWJ1FxeeSbQQwbHeBQrqn0UFlHX7NAOvFWpZnqt4_Hofd81QWIv4Yaylv3NbvSGf1qgNvDQzY8JD2YezAbRzncGFld1x1KltkXaq6obsJRVkFOYl9U36efsx_GHof5Io.snU1vJkE7KsDMhEJPR2yFpuxGZ6u7mxQg_YdJnPX17Q&dib_tag=se&keywords=Strength+Training+Anatomy+workout+3&qid=1717449493&s=books&sprefix=strength+training+anatomy+workout+3%2Cstripbooks%2C211&sr=1-1
4. Strength Training Anatomy
https://www.amazon.com/Strength-Training-Anatomy-Frederic-Delavier/dp/1718214863/ref=sr_1_1?crid=1M6KA4U5C283G&dib=eyJ2IjoiMSJ9.5YKJ7xn4J9_rRBmU3D9odhFldoTmMnQzkifxYWsxrRBC9WiStkdDF9jrFWvkCjXNo3zb317uPdZLBhSm_8lGK3SZc6cv0f9KJ5ENMFGPPaJ-YbWxtsSxibiMn2oZ3y-86O7imdrrw9dSYZJJH8QMIkiZzxr2vIl6MhgKbTR_hDeZRQNAbOWXa4m_C8OQLlDGFoL7ygHkeSyuLbseHoN7G5xJvTdsOnUULuLW7GsmZkE.9gDIeIP7EUVeBKYFjyDEWO85MdlXL2q1I9nECsFGn20&dib_tag=se&keywords=Strength+Training+Anatomy&qid=1717449809&s=books&sprefix=strength+training+anatomy+%2Cstripbooks%2C202&sr=1-1
https://bbs.wenxuecity.com/ydjs/92341.html
一直锻炼,跑步,游泳,,,,但啤酒肚依然大又圆
所以,减脂还是主要目的,同时,岁数大了能多保持点肌肉就多保持点。
等着你的方子,多谢!
关键是这一把老骨头感觉也没什么必要了似的,自己鼓捣鼓捣能练练就行了
谢谢fuz!
等着你的总结。谢谢!