首发，寒假详细健身训练计划（私教课级别）

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寒假假期马上到，学生党去健身的话，怎样训练呢？本期制定非常详细的周计划，假期循环进行训练即可。每周可以固定训练3次训练课，到下一周循环进行，如果时间和体能充分，在休息日可以选择加上马甲线训练，这样要整体效果会非常好。

周训练计划表

第一次训练课

一、热身

跑台、单车、椭圆机选其一8-10分钟。

二、腿部

2.1史密斯半蹲：次数15-18个，组数3-5组，间歇30-60秒。

2.2坐姿腿伸：次数15-18个，组数3-5组，间歇30-60秒。

2.3俯卧腿屈：次数15-18个，组数3-5组，间歇30-60秒。

三、臀部

3.1臀推：次数15-18个，组数3-5组，间歇30-60秒。

3.2臀桥：次数15-18个，组数3-5组，间歇30-60秒。

四、有氧

跑步、单车、椭圆机选其一15-20分钟即可。

五、拉伸放松

1.腿部

腘绳肌：次数15-20次，组数2组，间歇20秒。

股四头：次数15-20次，组数2组，间歇20秒。

2.臀部：次数15-20次，组数2组，间歇20秒。

第二次训练课

一、热身

跑台、单车、椭圆机选其一8-10分钟。

二、胸部

2.1坐姿推胸：次数15-18个，组数3-5组，间歇30-60秒。

2.2蝴蝶夹胸：次数15-18个，组数3-5组，间歇30-60秒。

2.3哑铃飞鸟：次数15-18个，组数3-5组，间歇30-60秒。

三、手臂

3.1哑铃弯举：次数15-18个，组数3-5组，间歇30-60秒。

3.2哑铃后屈伸：次数15-18个，组数3-5组，间歇30-60秒。

四、有氧

跑步、单车、椭圆机选其一15-20分钟即可。

五、拉伸放松

1.胸部：次数15-20次，组数2组，间歇20秒。

2.手臂

肱二头拉伸：次数15-20次，组数2组，间歇20秒。

肱三头拉伸：次数15-20次，组数2组，间歇20秒。

第三次训练课

一、热身

跑台、单车、椭圆机选其一8-10分钟。

二、背部

2.1高位下拉：次数15-18个，组数3-5组，间歇30-60秒。

2.2坐姿划船：次数15-18个，组数3-5组，间歇30-60秒。

2.3山羊挺身：次数15-18个，组数3-5组，间歇30-60秒。

三、马甲线

3.1仰卧举腿：次数10-20个，组数1-2组，间歇30-60秒。

3.2卷腹：次数10-20个，组数1-2组，间歇30-60秒。

3.3侧起：次数10-20个，组数1-2组，间歇30-60秒。

3.4自行车：次数10-20个，组数1-2组，间歇30-60秒。

3.5平板：持续时间30-60秒，组数1-2组，间歇30-60秒。

四、有氧

跑步、单车、椭圆机选其一15-20分钟即可。

五、拉伸放松

1.背部：次数15-20次，组数2组，间歇20秒。

2.腹部：次数15-20次，组数2组，间歇20秒。

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