如何才能在瑜伽腰部肌肉训练中提高耐力?

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。
相似内容
更多>