如何才能在瑜伽腰部肌肉训练中提高耐力?
瑜伽腰部肌肉训练计划
** Week 1-2: Lower Body Focus**
- Squats: 3 sets of 10-12 reps
- Deadlifts: 3 sets of 10-12 reps
- Lunges: 3 sets of 10-12 reps
- Glute bridges: 3 sets of 10-12 reps
** Week 3-4: Upper Body Focus**
- Push-ups: 3 sets of 10-12 reps
- Dumbbell rows: 3 sets of 10-12 reps
- Overhead press: 3 sets of 10-12 reps
- Bicep curls: 3 sets of 10-12 reps
** Week 5-6: Core Focus**
- Plank: 3 sets of 30-60 seconds
- Bird dog: 3 sets of 10-12 reps
- Crunches: 3 sets of 10-12 reps
** Week 7-8: Full Body Focus**
- Yoga poses: 3 sets of 10-12 reps
- Pilates exercises: 3 sets of 10-12 reps
- Kettlebell swings: 3 sets of 10-12 reps
** 技巧**
- 每次训练至少进行 3 次,每次训练 30-60 分钟。
- 倾斜训练,以使重量更易于接受。
- 循序渐进地增加重量。
- 休息 2-3 分钟之间休息。