壶铃入门教学 | 30分钟全身臀背燃脂训练 | 零基础也能练的详细教程||科學編排計畫，告別健身誤區|| 工具【壺鈴哑铃通用】KETTLEBELL||建議按順序跟練EP-06

全新進階跟練L2來襲啦！
全網獨有的超級組跟練模式，最大化新增消耗，提高肌肉力量，變强體能。

這，是一節高品質的私教學習與跟練教程！ 將通過10集一個完整且系統的系列課程來强化你的力量耐力，新增能量消耗，兼顧覈心力量。 如果你是新手，建議跟練完10集系列的L1的「與私人教練一起，從零開始建立動作模式」。 此系列是上個系列的進階跟練教程。

【該系列的初衷：根據NASM-CPT美國運動醫學會的OPT最佳訓練模型支持，訓練分為五大階段。五個階段是層層遞進，循序漸進的動作訓練。但是大多數人群直接接觸的是健美訓練觀念或者高要求的訓練動作，長期運動後，可能造成了一些腰痛膝蓋痛和肩關節不適等運動損失。我特地在此為大家補充和傳播底層的運動基礎知識，幫大家打牢地基，在新增肌肉力量和體能的同時又可以避免受傷。】

這是一個系統性的課程，希望你能够有耐心的從頭開始學習。

我將從六大方面來帶領大家訓練，使你的訓練循序漸進的展開，更具針對性、定制性和整體化：
A.全身伸展
B.深層啟動
C.覈心
D.平衡挑戰
E. SAQ趣味訓練
F.抗阻力訓練
建議一周至少2-3次力量跟練，再進階到下一集。 可結合「中級壺鈴跟練」一起訓練。 你會感受到自己的肌肉力量和動作質量都在穩步提高！

本集抗阻力訓練動作有：
⭐ ️A+B=啞鈴火箭推+壺鈴保加利亞分腿蹲
⭐ ️A+B=俯身啞鈴飛鳥+單脚直臂下壓

動作標準的建立是關鍵，負重永遠不是最重要的，可徒手、啞鈴或壺鈴等，自行調節負荷，多關注身體在運動狀態下的感受，專注的訓練，效果更好！ 期待看到你的改變，評論區告訴我你的感受或建議喔！
The all-new advanced training L2 is coming!
The exclusive super group training mode across the entire network maximizes consumption, improves muscle strength, and enhances physical fitness.

This is a high-quality private teaching and practice tutorial! You will strengthen your strength endurance, increase energy consumption, and balance core strength through a complete and systematic series of 10 episodes. If you are a beginner, it is recommended to follow L1's "Build Action Modes from Scratch with a Personal Trainer" after completing the 10 episode series. This series is an advanced tutorial for the previous series.

The original intention of this series: Based on the support of the NASM-CPT American Academy of Sports Medicine's OPT best training model, the training is divided into five stages. The five stages are progressive and step-by-step movement training. However, most people are directly exposed to bodybuilding training concepts or high demand training movements. After long-term exercise, it may cause some sports losses such as lower back pain, knee pain, and shoulder joint discomfort. I am here to supplement and spread the basic knowledge of sports to help everyone lay a solid foundation, increase muscle strength and physical fitness while avoiding injuries

This is a systematic course, and we hope you can have the patience to learn from scratch.

I will lead everyone in training from six aspects, so that your training can be gradually developed, more targeted, customized, and integrated:

A. Full body extension B. Deep activation C. Core D. Balance challenge E. SAQ fun training F. Resistance training

It is recommended to practice strength training at least 2-3 times a week before advancing to the next episode. It can be trained together with 'Intermediate Kettle Bell Training'. You will feel that your muscle strength and movement quality are steadily improving!

The resistance training exercises in this episode include:
⭐ A+B=dumbbell rocket push+kettlebell Bulgarian split leg squat
⭐ A+B=bending dumbbell bird+one foot straight arm downward pressure

The establishment of movement standards is crucial, and weight-bearing is never the most important thing. You can adjust the load by hand, dumbbells, or kettlebells, and pay more attention to the body's feelings during exercise. Focused training can achieve better results! Looking forward to seeing your changes. Please let me know your feelings or suggestions in the comments section!
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影片章節：
00:00--01:14 內容簡介
01:14--09:34 深层激活
09:34--11:35 核心训练
11:35--15:07 平衡能力
15:07--17:05 SAQ训练
17:05--31:31 抗阻力訓練
31:31--33:50 拉伸时间
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建議一周至少2-3次核心跟練，再加1-2次壺鈴跟練。你會感受到自己的堅硬的核心在逐步建立！
希望你的影响力可以传递给更多健身的朋友！你就是一道光！加油！
在评论区告诉我你在训练过程中遇到的问题，之后可以出教程来帮助到大家～
It is recommended to practice core exercises at least 2-3 times a week, along with 1-2 kettlebell workouts. You will gradually feel your core becoming stronger and more solid!
I hope your progress inspires more fitness enthusiasts around you! You are a ray of light! Keep going!
Let me know in the comments about any challenges you face during your training, and I’ll create tutorials to help everyone overcome them!
let's go~
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合集影片地址：
• 徒手跟練系列 || BODYWEIGHT FOLLOW-ALONG SERIES
• 壺鈴跟練系列 || KETTLEBELL TRAINING SERIES
• 新手必知系列 || MUST-KNOW SERIES FOR BEGINNERS