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<article class="post-wrap">
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<h1 class="post-title">健身计划</h1>

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Author: <a itemprop="author" rel="author" href="/">YHM</a>



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Date: <a href="#">October 16, 2023&nbsp;&nbsp;18:50:21</a>
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<h1 id="一、简介"><a href="#一、简介" class="headerlink" title="一、简介"></a>一、简介</h1><p>笔主99年男性，身高170，体重68kg，有6年足球运动基础，已停止系统运动7年。身体状态一般（比普通人好点），工作需要久坐。<br>为了能够长期有效工作，需要日常增加运动量，改进身体状况。目标是减到65并保持，增肌（下半身比上半身壮，需要提高上半身和核心力量）。<br>参考B站up主《凯圣王》的训练讲解视频。<a target="_blank" rel="noopener" href="https://space.bilibili.com/2100737396">https://space.bilibili.com/2100737396</a></p>
<h1 id="二、新手增肌系列"><a href="#二、新手增肌系列" class="headerlink" title="二、新手增肌系列"></a>二、新手增肌系列</h1><h2 id="2-1-新手增肌系列、开篇"><a href="#2-1-新手增肌系列、开篇" class="headerlink" title="2.1 新手增肌系列、开篇"></a>2.1 新手增肌系列、开篇</h2><table>
<thead>
<tr>
<th>理论&#x3D;理论课</th>
<th>向心，离心，RPE，RM，肌肉类型，容量。。。</th>
</tr>
</thead>
<tbody><tr>
<td>实操&#x3D;体育课</td>
<td>动作演示，动作实操，第三视角私教课（二、三分化）</td>
</tr>
<tr>
<td>周期&#x3D;物理课</td>
<td>如何选择适合自己的分化训练？一个周期如何设计？</td>
</tr>
<tr>
<td>饮食&#x3D;数学课</td>
<td>了解自己的数据、如何设计适合自己的饮食方式？</td>
</tr>
</tbody></table>
<h2 id="2-2-二分化训练A-躯干-体育课（练两天休一天）"><a href="#2-2-二分化训练A-躯干-体育课（练两天休一天）" class="headerlink" title="2.2 二分化训练A 躯干&#x2F;体育课（练两天休一天）"></a>2.2 二分化训练A 躯干&#x2F;体育课（练两天休一天）</h2><p>| </p>
<ol>
<li>杠铃卧推<br> | 4组 | 16 | 12 | 12 | 10 |<br>| — | — | — | — | — | — |<br>| </li>
<li>哑铃坐姿推肩<br> | 3组 | 12 | 12 | 12 | |<br>| </li>
<li>高位下拉<br> | 3组 | 12 | 12 | 12 | |<br>| </li>
<li>坐姿划船<br> | 3组 | 16 | 12 | 10 | |<br>| </li>
<li>澳式引体<br> | 3组 | 10 | 10 | 10 | |<br>| </li>
<li>交替触肩<br> | 3组 | 5 | 5 | 5 | |</li>
</ol>
<p>单位是RM，要注意<strong>节奏、呼吸、位移、质量。</strong></p>
<h1 id="三、第三视角私教课"><a href="#三、第三视角私教课" class="headerlink" title="三、第三视角私教课"></a>三、第三视角私教课</h1><p>悬重举腿正面、左右两侧各8次。2组。<br>悬撑举腿，20次。2组。<br>超级组，2组。</p>
<h2 id="3-1-腹肌"><a href="#3-1-腹肌" class="headerlink" title="3.1 腹肌"></a>3.1 腹肌</h2><h3 id="悬重举腿"><a href="#悬重举腿" class="headerlink" title="悬重举腿"></a>悬重举腿</h3><p>能够练到肩关节的稳定性，强化肩胛下沉理力量、带下腹<br>正面8次。侧面双向各8次。</p>
<h4 id="动作要点："><a href="#动作要点：" class="headerlink" title="动作要点："></a>动作要点：</h4><p>腿不要向后，挺腰，脚放在身体前侧，往上荡<br><img src="https://cdn.nlark.com/yuque/0/2023/png/1205446/1697451437976-ea926715-3a17-4e0e-a940-36b6615de3d5.png#averageHue=%23666b68&clientId=u8a129c6c-2017-4&from=paste&height=205&id=uec9279b2&originHeight=405&originWidth=402&originalType=binary&ratio=1&rotation=0&showTitle=false&size=448977&status=done&style=none&taskId=u6d5e8f5a-b75b-4f11-ae6a-80d6e678795&title=&width=203" alt="image.png"><br>启动时侧面观察， 盆后倾，腹直肌收紧，腿放松不完全伸直，与髋同高<br><img src="https://cdn.nlark.com/yuque/0/2023/png/1205446/1697451522316-f8d6da8f-3938-4916-af15-ff2e1234307f.png#averageHue=%236c796d&clientId=u8a129c6c-2017-4&from=paste&height=186&id=u89acdbf1&originHeight=380&originWidth=409&originalType=binary&ratio=1&rotation=0&showTitle=false&size=454593&status=done&style=none&taskId=uc9713c8f-68fc-4aeb-932c-22da69d1fdc&title=&width=200" alt="image.png"></p>
<h4 id="动作示范："><a href="#动作示范：" class="headerlink" title="动作示范："></a>动作示范：</h4><p>固定肩，沉肩，抬时手掌向前推。正面8次。骨盆后倾，起来时呼气，腹下压<br><img src="https://cdn.nlark.com/yuque/0/2023/png/1205446/1697451666061-36652b46-db73-4599-8b79-3f3fe550b258.png#averageHue=%23686964&clientId=u8a129c6c-2017-4&from=paste&height=468&id=u551e42e1&originHeight=468&originWidth=215&originalType=binary&ratio=1&rotation=0&showTitle=false&size=275657&status=done&style=none&taskId=u84679660-9491-4978-8501-25e176d0686&title=&width=215" alt="image.png"> <img src="https://cdn.nlark.com/yuque/0/2023/png/1205446/1697451676371-2f621e5a-c385-4ee6-9379-6e3cd56d8b12.png#averageHue=%2391805a&clientId=u8a129c6c-2017-4&from=paste&height=374&id=u427701d1&originHeight=374&originWidth=215&originalType=binary&ratio=1&rotation=0&showTitle=false&size=227880&status=done&style=none&taskId=ua0513e00-9a17-41e3-b7b8-08ca9a9cdde&title=&width=215" alt="image.png"><img src="https://cdn.nlark.com/yuque/0/2023/png/1205446/1697451722439-347a70a7-c3f0-47f9-a8dc-50bcde1aa324.png#averageHue=%23586d54&clientId=u8a129c6c-2017-4&from=paste&height=302&id=u9cb82272&originHeight=476&originWidth=320&originalType=binary&ratio=1&rotation=0&showTitle=false&size=411888&status=done&style=none&taskId=u87b6d814-e393-4076-a292-48d33d07943&title=&width=203" alt="image.png"><br>侧面8次+8次<br><img src="https://cdn.nlark.com/yuque/0/2023/png/1205446/1697451772410-a200399d-61a6-4e11-adee-db81938cf139.png#averageHue=%23b3967b&clientId=u8a129c6c-2017-4&from=paste&height=387&id=u049ebafc&originHeight=451&originWidth=252&originalType=binary&ratio=1&rotation=0&showTitle=false&size=292559&status=done&style=none&taskId=u6e219b40-a8ce-4a25-8d7d-55236424cf0&title=&width=216" alt="image.png"><img src="https://cdn.nlark.com/yuque/0/2023/png/1205446/1697451798954-c6715a8a-e220-41f1-9c44-bd9bc2e7c83a.png#averageHue=%23958e7d&clientId=u8a129c6c-2017-4&from=paste&height=387&id=uee479880&originHeight=474&originWidth=272&originalType=binary&ratio=1&rotation=0&showTitle=false&size=346253&status=done&style=none&taskId=u3415776c-70c0-483a-9772-0e843a19678&title=&width=222" alt="image.png"></p>
<h3 id="悬撑举腿"><a href="#悬撑举腿" class="headerlink" title="悬撑举腿"></a>悬撑举腿</h3><p>激活前锯肌，20次。</p>
<h4 id="动作要点：-1"><a href="#动作要点：-1" class="headerlink" title="动作要点："></a>动作要点：</h4><p>沉肩，找膝盖够胸口的感觉，启动时臀部跟着向上升，腹是收缩状态。</p>
<h4 id="动作示范"><a href="#动作示范" class="headerlink" title="动作示范"></a>动作示范</h4><p>向上时呼气，下时不缩肩，颈椎尽量无动作。<br><img src="https://cdn.nlark.com/yuque/0/2023/png/1205446/1697452068933-f6c53639-44cc-4a4a-a5e6-a13133a412af.png#averageHue=%238c836b&clientId=u8a129c6c-2017-4&from=paste&height=366&id=u919a35e0&originHeight=479&originWidth=221&originalType=binary&ratio=1&rotation=0&showTitle=false&size=266727&status=done&style=none&taskId=uf2a02e64-5e3c-4a3a-9021-e188346448f&title=&width=169" alt="image.png"><img src="https://cdn.nlark.com/yuque/0/2023/png/1205446/1697452114200-0ee7ae13-713a-4dbd-bc6c-2b5422235ed5.png#averageHue=%239b9682&clientId=u8a129c6c-2017-4&from=paste&height=325&id=ucf013f66&originHeight=409&originWidth=276&originalType=binary&ratio=1&rotation=0&showTitle=false&size=297833&status=done&style=none&taskId=ub23dc0b5-1665-464f-9392-4fc528db837&title=&width=219" alt="image.png"></p>
<h3 id="超级组"><a href="#超级组" class="headerlink" title="超级组"></a>超级组</h3><p>2组，前锯肌，卷腹，练核心。</p>
<h4 id="动作要点：-2"><a href="#动作要点：-2" class="headerlink" title="动作要点："></a>动作要点：</h4><p>小腿抬过膝盖，大腿保持垂直地面，抬头时呼气，腹部向下压。手放在脖子后，整个胸不要成为一体，主要目的是卷腹。<br><img src="https://cdn.nlark.com/yuque/0/2023/png/1205446/1697452481139-5a2a6822-7db0-432f-8ed7-724ef0d842b7.png#averageHue=%237d8278&clientId=u8a129c6c-2017-4&from=paste&height=200&id=uee2d982a&originHeight=269&originWidth=458&originalType=binary&ratio=1&rotation=0&showTitle=false&size=314901&status=done&style=none&taskId=u9f499b38-b482-485d-8b58-205630b6873&title=&width=340" alt="image.png"><br>后侧要压在垫子上<br><img src="https://cdn.nlark.com/yuque/0/2023/png/1205446/1697452642891-0a941d3e-58c5-4c47-b83c-25facf57a7ed.png#averageHue=%23bdbcae&clientId=u8a129c6c-2017-4&from=paste&height=222&id=u65e766be&originHeight=451&originWidth=688&originalType=binary&ratio=1&rotation=0&showTitle=false&size=649746&status=done&style=none&taskId=u669d9268-d18f-4ccc-b802-48d0b9a8a3d&title=&width=338" alt="image.png"><br>支撑保持股盆后倾， 向前顶前锯肌，肚子向里收<br><img src="https://cdn.nlark.com/yuque/0/2023/png/1205446/1697452725778-1324124d-c361-4a31-9e15-9bd8c844587e.png#averageHue=%23ab9134&clientId=u8a129c6c-2017-4&from=paste&height=190&id=uf17fc2db&originHeight=290&originWidth=686&originalType=binary&ratio=1&rotation=0&showTitle=false&size=490884&status=done&style=none&taskId=u862a60e5-f6b0-444d-9e04-0769141d0ce&title=&width=449" alt="image.png"></p>
<h4 id="动作示范：-1"><a href="#动作示范：-1" class="headerlink" title="动作示范："></a>动作示范：</h4><p>双手抱头向后，上卷腹，呼气腹部下压，背不离地。20次。<br><img src="https://cdn.nlark.com/yuque/0/2023/png/1205446/1697452436224-1b3497f8-2332-4628-95b0-8d514f2f5763.png#averageHue=%239c9a93&clientId=u8a129c6c-2017-4&from=paste&height=198&id=uccc12edd&originHeight=253&originWidth=447&originalType=binary&ratio=1&rotation=0&showTitle=false&size=284215&status=done&style=none&taskId=ucfa1b55a-8135-4ea0-a105-b3025e1513e&title=&width=350" alt="image.png"><br>支撑保持股盆后倾， 向前顶前锯肌，肚子向里收，保持30秒（45s&#x2F;1分钟）。<br>前锯肌，核心非常酸，腿松弛</p>

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