健身對比照左圖:年齡:23 /身高:5尺8寸/體重:170磅/身體脂肪含量:20%右圖:年齡:26 /身高:5尺8寸/體重:150磅/身體脂肪含量:8%
奧斯汀生活在一個摩托車錶演世家,小時候爸爸總是騎著摩托車帶著小奧斯汀去海邊露營玩耍,小奧斯汀很享受這樣的生活,慢慢也開始了玩起了摩托車。在一次表演時發生意外,摔斷了鎖骨、肩胛骨、肋骨、手指、腳趾還有肺部,讓奧斯汀的生活瀕臨崩潰。
為了盡快恢復身體,5個月後,奧斯汀慢慢開始健身,幫助恢復身體,很難想像這有多困難,要付出比別人多少倍的汗水和努力,但是奧斯汀堅持下來了,他沒有放棄,並練就了一副好身材。
奧斯汀一周4天的複合訓練計劃:【可參考根據自身情況調整】 第一天:胸+肱二頭+有氧 1.槓鈴上斜臥推第一組15次,第二組10次,第三組6-8次,第四組4-6次
2.啞鈴平板臥推第一組15次,第二組10次,第三組6-8次,第四組4-6次
3.坐姿器械推胸第一組10次,第二組8次,第三組6次,第四組4次
4.拉力器飛鳥第一組15次,第二組15次,第三組10次,第四組10次
5.啞鈴肱二頭彎舉4組,每組10-15次
6.坐姿槓鈴臂彎舉4組,每組8-12次
7.低位拉力器臂彎舉4組,每組10-15次
8.跑步或HIIT 15分鐘
第二天:背+肱三頭+腹肌 1.引體向上3組,每組6-8次
2.俯身槓鈴划船第一組15次,第二組12次,第三組10次,第四組8次
3.坐姿寬握下拉4組,每組8-12次
4.單臂啞鈴划船4組,每組8-12次
5.坐姿划船4組,每組8-10次
6.拉力器曲臂下壓4組,每組8-12次
7.啞鈴頸後屈伸4組,每組8-12次
8.啞鈴俯身屈伸4組,每組8-12次
9.斜板捲腹3組,每組20次
10.繩索跪姿卷腹3組,每組15次
11.臥躺舉腿3組,每組15次
第三天:肩+肱二頭+有氧 1.斯密斯推舉3組,每組8-10次
2.坐姿啞鈴推舉3組,每組8-10次
3.啞鈴前平舉3組,每組12-15次
4.啞鈴側平舉3組,每組8-12次
5.槓鈴直拉4組,每組10-12次
6.槓鈴聳肩4組,每組8-12次
7.啞鈴肱二頭彎舉4組,每組10-15次
8.坐姿槓鈴臂彎舉4組,每組8-12次
9.低位拉力器臂彎舉4組,每組10-15次
10.跑步或HIIT 15分鐘
第四天:腿+肱三頭+腹肌 1.槓鈴硬拉4組,每組8-10次
2.哈克深蹲4組,每組10-12次
3.腿屈伸4組,每組15-20次
4.後退彎舉4組,每組12-15次
5.拉力器曲臂下壓4組,每組8-12次
6.啞鈴頸後屈伸4組,每組8-12次
7.啞鈴俯身屈伸4組,每組8-12次
8.斜板捲腹3組,每組20次
9.繩索跪姿卷腹3組,每組15次
10.臥躺舉腿3組,每組15次
健康的生活方式影響著你生活中的一切! — END —
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