一份完整的健身训练计划表健身训练计划表格图

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2023-01-07 03:54:14

『壹』减脂塑形健身训练计划

减脂塑形健身训练计划

减脂塑形健身训练计划，运动也是有一定的技巧的，在运动的同时我们也可以提高自己的身体素质，减肥的效果也是非常明显的，这项运动对身体素质的要求是比较高的，和我一起看看减脂塑形健身训练计划，知识。

减脂塑形健身训练计划1

一项好的运动计划是健身所必须的，否则会觉得进了健身房无所事事，这里几下那里几下，运动也运动了，可是没有任何效果，事倍功半。

进了健身房换好健身衣物后第一步是热身哦，不要嫌麻烦，热身不仅是良好的运动的开端，更是防止身体受伤的必要一步。热身通常以跑步机快步走或者椭圆仪7-8分钟。做到身体刚好感觉有点热起来了就ok。

减脂和塑型看起来是两个运动计划，实际上二者密切相关，不可分割。这里给大家的计划是热身后做30分钟的力量训练，可以用健身房固定器械做深蹲，下拉，硬拉等复合式力量训练，训练强度够大，效果好。也可以针对身体大肌群做针对性训练，比如胸肌，大腿，背阔肌，臀肌等（选择大肌群是因为训练大肌群对于能量消耗力度大。）

30分钟的力量训练后要进行20-30分钟的有氧训练，大体重者建议采用椭圆仪，对膝盖伤害小。体重基数不大者还可以选择跑步和动感单车。如果想要效果更好可以选择将普通有氧训练改为HIIT。

最后就是要进行拉伸，拉伸对于身体肌肉的塑型和运动后恢复都是很重要的。拉伸的时间建议在10-15分钟。

特别提示

好的健身计划固然重要，但大家健身还是贵在坚持，计划＋坚持＝好身材！

减脂塑形健身训练计划2

全身训练对于健身新手、不太热衷于训练以及训练时间较少的人来说，是理想的选择。

它可以同时针对几个大肌肉群，通过比以前更少的练习，花更短的时间达到一个高强度的心肺训练，燃烧更多的卡路里并促进新陈代谢。

此外，全身训练还有助于肌肉耐力的提升和塑形（略微增大肌肉尺寸和减少体脂）。

根据计划的类型，全身训练最适用于提升一般性体能准备（GPP），保持健康和健身水平，防止损伤和避免过度训练。

// 提升一般性体能准备（GPP）

当开始一个健身计划时，对于安排强度训练阶段和减少损伤的风险，具备良好的整体体能基础非常重要。在进行更重、更高级别的举重训练之前，在开始阶段应该进行基础的、旨在提高基本动作水平的训练。在这个阶段，理想的方式是使用悬吊训练增强自重训练。

// 保持健康和体能

因为全身训练能够改善一般性肌肉适能，所以它不仅有助于发展、而且也有助于保持整体的健康和体能。虽然没有实现效果最大化，但是使用全身训练计划在提高了力量和爆发力的同时，也保持了良好的肌肉耐力水平，并增大了肌肉尺寸。使用全身循环训练改善心肺健康，可以提高生理和心理健康水平。

// 防止损伤和避免过度训练

全身训练计划通常包含相对容易的使用自身体重的`训练，或轻度外部负荷的训练。对于在练习的初始阶段细微、渐进地改变阻力，以及在增加运动阻力之前提高某些运动模式的效率，悬吊训练的效果极好。

上面所提到的悬吊训练就是今天要讲的重点。

悬吊训练可以作为一种独立的训练模式，或作为传统力量器械提高肌肉适能的训练计划的一部分。

在当前的训练计划中采用悬吊训练，可以为肌肉提供多种训练方法。与传统的抗阻或力量训练相比，虽然其中一些训练的阻力和负荷似乎很低，但足以提高肌肉力量。因此，重要的是要了解悬吊训练对于整体训练运动量的贡献，避免过度训练。

在进行负荷较大的抗阻训练之前，悬吊训练也是预热肌肉和肌腱的有效方法。举重练习加剧了关节和核心部位附近肌肉的紧张感，悬吊训练能够使这些肌肉为此做好准备，同时也激活了关节处的本体感受器的活动。将悬吊训练作为类似的热身活动，可以在举起更重的重量时产生更大的力量。

接下来为大家展示的TRX全身训练完整计划，可以作为独立的运动训练，也可以作为那些具有较高健身水平人士的整理练习。

『贰』 trx训练适合什么人

trx训练适合什么人

trx训练适合什么人？trx训练不适宜哪些人？trx训练带是这些年在国内很火的一个健身器材，别看它就一根绳，但是训练效果肯定让你震惊。相信这个问题健身达人都想知道，下面跟着我一起来看看trx训练适合什么人

trx训练适合什么人1

trx训练适合什么人

TRX训练非常适合需要减脂，

同时改善形体，尤其是核心力量（腹部)的人群。TRX的训练强度不如负重训练，意味着训练时间可以持续更长，也就是说在刺激肌肉增长的同时也起到了有氧训练的效果，增肌和塑形一举两得。

不管你是刚接触健身的小白，还是已经练了很久的老手，你都可以根据自身的身体重量，通过改变身体与悬吊带的角度来调节阻力，起到锻炼自己的效果。

我自己使用TRX下来的感受是，对于健身的初学者，可以把这个当做全部的训练，等自己的身体素质提升之后，再去健身房用器械也是很不错的，如果说你已经是一个健身的老手了，我觉得TRX作为热身也是很不错的，想增肌，还是需要大重量。

trx训练有哪些动作

跪姿下压

设置TRX到小腿中部，跪姿面对TRX双手握柄双臂伸直，掌心向下。收紧腹肌，背部，让双臂向前推，身体前倾，保持背部挺直，手臂弯曲下压同时起身，返回，重复30秒到一分钟。

高级：站立完成动作。初级：向前移动膝盖，与地面垂直。

悬挂板式摇摆

塑造身体强化体能的几个动作

以板式开始双脚放在把手中，收紧核心部位，保持上身不动，双脚并拢下腹发力直腿收到身体一侧，返回到中间位置，做另一侧，反复进行30秒到1分钟。

高级：直接双边移动，不做中间位置的动作。初级：移动时，可以弯曲双腿，到身体两侧，但始终保持上身不动。

悬挂桥式

平躺在地板上，曲腿双脚放在TRX上，双手放在身体两侧，保持腿部不动，收紧核心，抬起臀部，腰部到背部，然后再慢慢放下，重复30秒到1分钟。

高级：单腿完成动作，每条腿30秒。初级：仅抬起臀部就可以了。

悬挂V型卷腹

塑造身体强化体能的几个动作

设置带子到较长位置，平躺在地板上，双手握柄双臂胸前伸直掌心相对，双腿并拢抬离地面45度。吸气，吐气时双臂张开，收紧核心上身抬起，保持背部挺直同时双腿上抬，慢慢回到起始位置，重复进行30秒到1分钟。

高级：做动作时，双腿尽可能放低，再抬起。初级：始终保持双腿平放在地板上。

trx训练心得

TRX其实并不是这条训练挂绳的名字，它的全称为Total Resistance

Exercise，意为“全身抗阻力锻炼”。当然你可以不官方的叫它“随时随地吊起来练”。

这套训练方式最早起源于美国海豹突击队，猩猩的TRX课程也是基于这个体系而编排的自重训练动作。在训练过程中，通过自重以及身体与悬吊带的角度来自我调节阻力，达到理想的减脂塑形目的。

我们在减脂塑形的过程中，如果每周抗阻训练都可以覆盖到胸、背、腿这三大肌肉群，加上合理时间短的有氧配合饮食再坚持下去的效果就会十分明显。威力教练在小视频中，用四种不同的组合搭配，展示了一个塑形必不可少的胸部大肌肉群的训练动作。随时和猩猩互动训练，从此抗阻不无聊，所以快快学起来。

trx训练适合什么人2

trx训练适合什么人

TRX训练非常适合需要减脂, 同时改善形体,尤其是核心力量(腹部)的人群。

TRX的训练强度不如负重训练,意味着训练时间可以持续更长,也就是说在刺激肌肉增长的同时也起到了有氧训练的效果,增肌和塑形一举两得。

不管你是刚接触健身的小白,还是已经练了很久的老手,你都可以根据自身的身体重量,通过改变身体与悬吊带的角度来调节阻力,起到锻炼自己的效果。

我自己使用TRX下来的感受是,对于健身的初学者,可以把这个当做全部的训练,等自己的身体素质提升之后,再去健身房用器械也是很不错的,如果说你已经是一个健身的老手了,我觉得TRX作为热身也是很不错的,想增肌,还是需要大重量。

在使用TRX训练时,量力而行是非常重要的一个原则,在锻炼中大家一定要注意:

第一、在能力范围内把握对阻力大小的调节,不可急于挑战高难度;

第二,注意动作姿势,错误的动作姿势容易使肌肉和韧带受到伤害;

第三,训练中,主绳要始终保持张力,以确保动作的.有效性;

第四,使用过程当中保持两臂用力要均匀;

第五,使用中,主绳应远离上臂,以免磨伤皮肤。

TRX悬吊系统训练的好处:

1、体积小巧,方便携带

TRX使用先进工业技术,重量可以说不足2磅,只需要非常小的收藏空间,安装方法也是很简单得,不管是在家里或者是户外,只要将皮带固定到门上、墙上或者是其他的地方,就可以随时开始运动。

2、对于不同健身水平的人群都很适合

不管是初学者还是健身达人,想瘦身或想锻炼肌肉,你都能按照自身的身体重量,通过改变身体和悬吊带的角度进行阻力的调节,起到自己的锻炼目的。

3、调节平衡功能

悬挂式训练就好比在绳索上练瑜伽,既需要耐力,也需掌握各种各样的平衡技巧。

4、锻炼腰背肌肉

近年来,美国健身界尤其强调腰背部肌肉的锻炼,特别是脊柱附近的肌肉。当我们直立的时候,受地球引力作用,腰椎与下肢关节都会受到非常大的压力,时间长了很容易腰酸背痛。上班族一般需要在办公室进行久坐,这种症状就更为显著了。TRX能让脊椎的形态得到调整,充分放松关节,同时让腰背部肌肉得到锻炼,正是最合适的一种健身方式。所谓核心力量训练,指的就是这个。

trx训练不适宜哪些人

TRX或类似的训练工具的价位是几乎每个人都能承受的。有利于大众健康健身。TRX训练的难度会受限于你的体重。

(一)除了你的体重它不能再增加重量。所以当你变得更强壮后,TRX的作用就越来越小了。一个健康的人可以用TRX做几百个俯卧撑、划船或蹲起,说明这个训练太容易了!此外,如果你遵循一个适当的饮食和锻炼计划,你可能会减重,从而使运动变得越来越容易。这与你想要的结果恰恰相反。当你更健康,力量增强的时候,你希望训练的难度随之增加。

(二) 有些人超重太多或太虚弱,即使用最简单的TRX训练方式都不能够保证训练的安全。然而哑铃却不同。即使体力最弱的人也能够举一个0、5公斤哑铃 ,所以他们能找到适合开始的训练重量。

用TRX训练的个人心得:

TRX训练不如哑铃和杠铃,因为它不具备多方式的训练功能。 TRX 的训练难以系统性地提升,比如每次锻炼增加2-5 %的重量是一个良好的进阶速度。在哑铃或杠铃上帖一小片磁铁或增加小杠铃片就可以很容易地把重量从10增加到10、5kg。但是用TRX训练却不能系统性地添加小重量进行阻力训练,无法取得理想的训练结果。在健睿仕,我们也安装了TRX,作为辅助训练工具。以TRX为主的训练计划对一个教练的专业度凸显有局限性,但对于教练提供上门的私教服务,TRX 是个很好的工具。因此个人认为专业健身人士应根据训练人员的身体素质及场地的环境,选择适合他/她健身目标的器械和项目来训练。

阻力调节:

1、身体的角度越大,阻力就越大。

2、一边大腿抬起,对于锻炼更多平衡力很有帮助。

3、离支点越远,越吃力,对稳定性要求越高。

难度降低:一腿往前踮地,对于身体减重有帮助。

TRX官方的说明指出:

1、 TRX可以针对任何体能水准的人、在任何地方、针对任何体适能或运动表现目标做训练。

2、 All Core ,all the time,TRX将身体看成一个整体,而非单一部位来看,藉由悬吊的方式刻意的改变身体的重心,强迫身体在动作过程中维持正确的排列与重心的维持,比起传统式器械训练的靠背座椅的支撑,使用过程中需要靠自身身体来稳定迫使全身核心的参与。

3、 3D的训练,TRX以固定于单个锚点悬吊的方式,得以以不同平面不同于传统器械式训练单一平面的训练方式来进行训练,让我们的训练更像我们日常生活会做到的动作。

4、独特的悬吊原理能增加全身肌群的平衡、协调与稳定,对于强化肌力、核心肌群、燃烧脂肪、雕塑曲线有极佳的效果

『叁』 trx健身是什么

TRX体能训练系统的来源：在美军的体能训练体系中，曾经产生过很多经典的训练道具。在上世纪80年代，一种用高密度纤维制成的毛巾进入单兵补给袋中，其韧性强，能够承受几百磅的重量，很多士兵都将它绕在坦克炮管上，双手抓住两端做引体向上，或是绑在弹药箱上自制壶铃进行弯举等动作。而进入新世纪后，美军新研发了一种悬挂训练体系，依靠几个带子就能保证战时的训练强度，而且极少造成伤病，避免非战斗减员。

后来，一个叫做 Randy Hetrick 的美国海豹突击队的指挥官，在退役后重新设计了该套装备和训练计划，变成可以民用的健身课程——TRX悬挂训练系统。

TRX有三点优势

据教练介绍，目前美国已有超过1000家健身房在使用TRX，有些公众场合也安装有类似的装置，方便市民自行锻炼。这项运动能在几年内迅速推广，主要有以下三个原因。

第一，许多希望改善平衡功能的健身者，已经厌倦了健身球之类的传统器械。一位年轻人说，借助TRX装置进行各种“悬吊训练”，就像在绳索上练瑜珈，既需要耐力，也要掌握一系列的平衡技巧。

第二，在当今健身领域，“功能锻炼”的理论已逐渐深入人心，这个理论主张全面协调地锻炼全身的肌肉，而不是仅仅锻炼局部的肌肉。TRX恰好可以做到这一点。

第三，TRX的另一优势在于其对腰背肌肉的锻炼功效。近年来，美国健身界特别强调重点锻炼腰背部肌肉，尤其是脊柱周围的肌肉。对此，美国健康与健身协会执行总监凯西·戴维斯指出，在这种背景下，TRX等健身项目的出现可谓“适逢其会”。

健身教练介绍道，当我们直立时，受地球引力的作用，腰椎和下肢关节都会受到很大压力，日久天长不免腰酸背痛。上班族往往需要在办公室久坐，这种症状就更为明显。而TRX可以调整脊椎的形态，使关节得到充分放松，同时锻炼腰背部肌肉，正是最合适的健身方式。

『肆』 TRX训练带怎么用能锻炼哪些部位呢

我们经常在健身房内见到一种悬挂式的弹力带，这也就是我们标题中所说的trx，但是并不是很多人都知道如何运用这个弹力带来进行训练，其实它有很多作用，下面给大家具体分析几个。

在这个基础上我们可以将重心转移到单脚上，另一只脚后撤脚尖点地，然后非支撑腿向后做弓步蹲的动作，这样对单侧腿的训练更加充分。

上面给大家介绍了几个简单的trx动作，不了解这个器械的朋友可以自己尝试一下。

『伍』系统健身房健身方案

去健身房锻炼的人主要可以分为以下两类：

第一类是：增肌、增重

第二类是：瘦身、减脂

这两类人群的健身目标不同，因此训练的方法也有所不同。

一、增肌、增重健身人群健身房锻炼方法

①热身

用有氧健身器械进行5到10分钟的热身，比如用跑步机慢跑10分钟，或者徒手进行热身等。

②力量练习

用固定力量健身器械或者自由力量器械对身体的2到3块肌肉进行45分钟左右的力量训练。比如，当天安排的练习部位是胸、手臂、腹肌，那就可以安排如下内容：

胸部：可以从这些动作中挑选3-5个动作练起来。

动作1：杠铃卧推 3-4组*6-12次

动作2：哑铃上斜卧推 3-4组*6-12次

动作3：哑铃平板飞鸟 3-4组*8-12次

动作4：双杠臂屈伸 3-4组*最大次数

动作5：俯卧撑 3-4组最大次数

手臂：同样从以下动作中选3-5个动作进行练习。

动作1：直立哑铃锤式弯举 3-4组*8-12次

动作2：俯卧斜板曲杠弯举 3-4组*8-12次

动作3：托臂弯举 3-4组*8-12次

动作4：直立负重弯举 3-4组*8-12次

动作5：俯卧斜板杠铃片弯举 3-4组*8-12次

动作6：坐姿哑铃弯举 3-4组*8-12次

腹肌：可以从以下9个虐腹动作中选取3-5个动作对腹部进行练起来。

动作1：仰卧卷腹起 10-20次

动作2：悬垂收膝 10-20次

动作3：坐姿左右转体 10-20次

动作4：仰卧卷腹 10-20次

动作5：仰卧反向卷腹 10-20次

动作6：绳索下压 10-20次

动作7：悬垂举腿 10-20次

动作8：绳索转体 10-20次

动作9：TRX收膝 10-20次

每次的训练计划请根据自身实际情况来安排。对于刚开始健身的初学者，建议每块肌肉安排2到3个练习动作，每个动作做3到4组，每组做8到12个。采用逐渐递增的重量进行练习，也就是慢慢增肌重量的形式。

③放松

可以选择用有氧健身器械进行5到10分钟的有氧运动，或者对身体各部位肌肉进行拉伸。

二、瘦身、减肥健身人群健身房锻炼方法

①热身

热身运动都相同，用有氧健身器械进行5到10分钟的热身，比如用跑步机慢跑10分钟或徒手运动热身。利用有氧健身器械热身这里不多说，徒手热身可以参考以下4分钟热身视频：

②力量练习

用固定力量健身器械或者自由力量器械对身体的2到3块肌肉或者全身肌肉进行30分钟左右的力量训练。下面分享一份女生健身房训练计划，有7个动作组成：

动作1：器械负重深蹲 3-5组*8-15次

动作2：哑铃负重深蹲+推肩 3-5组*8-15次

动作3：直立绳索后拉 3-5组*8-15次

动作4：绳索直臂下压 3-5组*8-15次

动作5：直立哑铃交替弯举 3-5组*8-15次

动作6：侧身体屈 3-5组*8-15次

动作7：俯撑搁球收腹 3-5组*练到力竭

『陆』 TRX训练是啥

健身教练介绍道，当我们直立时，受地球引力的作用，腰椎和下肢关节都会受到很大压力，日久天长不免腰酸背痛。上班族往往需要在办公室久坐，这种症状就更为明显。而TRX可以调整脊椎的形态，使关节得到充分放松，同时锻炼腰背部肌肉，正是最合适的健身方式。

『柒』 trx训练能增肌吗trx可以代替杠铃吗

Trx训练是现在健身房非常流行的项目，很多健身者都非常喜欢。他们可以练习全身所有的肌肉线条。先说trx训练如何增肌。trx能代替杠铃吗？

trx训练能增加肌肉量吗？

你今天不想去健身房吗？但是我在家里做，却只有几个动作，俯卧撑，卷腹，深蹲，最多也就是个健身操。这些都很有限，动作也有点老了。我要推荐给你的是一款可以增肌、燃脂、塑形的小型健身器械——TRX悬挂训练带。给我一个支点，我可以在任何地方锻炼。当然，我也能撼动地球。

踢是我每天都要踢的。我可以练习伸腿，提臀，收腹。就算没时间去健身瑜伽，我也可以花十几分钟踢腿拉伸。好处多多。三分练七分吃是真的。网上有很多减肥食谱可以参考，但是我无论如何都做不到，这也是我这2年来实践效果如此缓慢的原因。

我和TRX一起训练，我也可以在家里用瑜伽垫练习(当我在家练习时，只需把腿弯平)。我用臀部把十字向上推，每组12-15个。做4组，每组后休息一分钟。

『捌』功能性训练之----TRX悬挂绳

功能性训练在很多健身房和健身工作室中都会出现，而且一般会出现在一对一的私教课程中，相对于传统的器械训练，功能性训练更注重核心训练和稳定性训练。一个工具有很多种玩法，首先讲下TRX悬挂绳。

TRX的英文是Total Resistance Exercise的缩写，即“全身抗阻力锻炼”的意思。这种悬挂绳的训练方法有很多种，主要以训练上肢力量和核心力量为主。它有两个最基本的动作：手撑和脚撑。万变不离其宗，这两个最基本的动作可以延伸出来很多种动作模式。

手撑有两种撑法，像上图中那样，一种是用手撑在绳上，一种是用仰卧拉住绳子。撑在绳子上可以做俯卧撑，高抬腿以及其他各种动作。仰卧拉住绳子，主要是用手臂拉动身体往上倾，手臂的位置可以是W型，Y型，H型。

还有一种就是脚撑，也是分两种，一种是俯卧，一种是仰卧。俯卧主要就是手撑第做俯卧撑，脚部可以做冲锋跑，仰卧可以用胳膊撑在地面上，锻炼核心力量。

讲的都是些最基本的动作，童鞋们去健身房的话，可以了解下功能性训练。功能性训练还有很多器械，后边慢慢介绍下。

『玖』怎么使用TRX或者rip60

TRX的应用灵活度高，基本上你可以使用TRX去训练身体所有肌肉，只要你能发挥创意，或多上网找资料，你可以足不出户、安在家中训练了！最大的优点就是锻炼你的核心力量！而且它十分方便，简单的构造和轻便的体积是你随时随地健身的好伙伴？！简单！一个基本的TRX绳一般由：登山扣、中间锚环、主环套、调整护扣、凸轮带扣、手握把脚支架，下面我们详细用图片来标注下具体的位置：TRX固定最简单的方式就可以可以通过自己家里的门缝就能安装，这个相信大家都很容易能办到吧，家里总有门！还有一种就是用专业的固定圆盘专用固定扣固定在你需要固定任何墙面上面，TRX门扣的安装。

『拾』 TRX训练的好处，TRX动作详解

练肌肉能长命！运动风气渐盛，不只男性、许多女性也开始训练肌肉，纷纷加入肌力训练课程。近来最夯的健身项目就是TRX，能够训练全身各部位的肌群，同时做肌力、有氧运动，有愈来愈多研究都发现，肌肉量较多者新陈代谢佳，身体健康寿命自然长。

身体阻力训练肌肉

TRX（Total Body Resistance Exercise）是指悬吊式阻抗训练，利用一组可伸缩式的绳索，透过自身的体重当作阻力，将手部、腿部、身体倾斜或反复动作。洪佳成教练指出，当身体倾斜角度愈大，TRX的训练强度则较高，建议初学者从低强度开始。

TRX训练的好处

1.增加肌肉的线条，平衡及耐力

2.提升热量卡路里的消耗

3.提升核心力量及柔软度

4.增加关节的稳定性

5.提升运动表现

6.减低体脂肪的比率

7.只要找到一个悬挂点，它们都能成为你的健身房

肌肉多、寿命长身体较健康

阻抗训练就是俗称的重量训练，可以透过徒手、负重或各式健身器材锻炼肌肉，以自身体重当作阻力较不容易受伤。根据研究发现，肌肉含量多寡与寿命长短有关，肌肉含量多者新陈代谢较佳，能降低罹患心血管疾病、糖尿病等发生率。

运动前暖身运动后伸展

虽然运动有助维持体态、增进身体健康，但过度运动则会产生反效果，常见的运动伤害如肌肉僵硬，很容易造成拉伤、扭伤，建议运动前先暖身、运动后伸展，让使肌肉回复弹性，降低受伤机率。

TRX动作详解

卧推：胸肌训练，俯身下推，你的胸肌、上臂肌肉、肩部肌肉、腹肌等核心稳定的肌肉群能同时锻炼到。每组15次、3组。

仰卧下拉：可以锻炼到背部肌肉、肩部后侧肌肉、腰部肌肉等，曲臂呼气、直臂吸气。每组15次、3组。

颈后臂屈伸：三头肌训练，上臂稳定不动，肘关节屈伸，腹部收紧，向下吸气，向上呼气。每组15次、3组。

斜卧弯举：二头肌训练，臀部收紧、上臂稳定，向上呼气、向下吸气。每组15次、3组。

『一』Fitness training plan for fat reduction and shaping

Fitness training plan for fat reduction and shaping

Fitness training plan for fat reduction and shaping, exercise also has certain requirements Technically, we can also improve our physical fitness while exercising, and the effect of weight loss is also very obvious. This sport has relatively high requirements for physical fitness. Let’s take a look at the fat loss and body shaping fitness training plan with me. Knowledge.

Fat loss and body shaping fitness training plan 1

A good exercise plan is necessary for fitness, otherwise you will feel like you have nothing to do after entering the gym. I tried a few times here and a few times there, and I also exercised, but it had no effect. It was half the result with twice the effort.

The first step after entering the gym and changing into fitness clothes is to warm up. Don’t be too troublesome. Warming up is not only the beginning of a good exercise, but also necessary to prevent physical injuries. step. Warm-up usually involves brisk walking on a treadmill or elliptical machine for 7-8 minutes. It's OK until your body just feels a little warm.

Fat loss and body shaping seem to be two exercise programs, but in fact they are closely related and inseparable. The plan for you here is to do 30 minutes of strength training after warming up. You can use fixed gym equipment to do squats, pull-downs, deadlifts and other compound strength training. The training intensity is high enough and the effect is good. You can also do targeted training for the large muscle groups of the body, such as chest muscles, thighs, latissimus dorsi, gluteal muscles, etc. (Choose large muscle groups because training large muscle groups consumes more energy.)

After 30 minutes of strength training, 20-30 minutes of aerobic training should be carried out. For heavy people, it is recommended to use an elliptical machine, which will cause less damage to the knees. Those with a small weight base can also choose running and spinning. If you want better results, you can choose to change ordinary aerobic training to HIIT.

The last step is to stretch. Stretching is very important for body muscle shaping and post-exercise recovery. The recommended stretching time is 10-15 minutes.

Special Tips

A good fitness plan is important, but the most important thing for everyone to keep fit is persistence. Plan + persistence = good figure!

Fat Loss and Shaping Fitness Training Plan 2

Full body training is an ideal choice for those who are new to fitness, are not very keen on training and have less training time.

It can target several large muscle groups at the same time, achieve a high-intensity cardiorespiratory training in less time with fewer exercises than before, burn more calories and boost metabolism.

In addition, full-body training can help improve muscle endurance and tone (slightly increase muscle size and reduce body fat).

Depending on the type of program, full-body training is best suited for improving one'sGeneral Physical Preparation (GPP) to maintain health and fitness levels, prevent injury and avoid overtraining.

// Improve General Physical Preparation (GPP)

When starting a fitness program, it is important to have a good overall physical fitness foundation to plan the intensity training phase and reduce the risk of injury. . Before moving on to heavier, higher-level weight training, you should begin with basic exercises designed to improve basic movement. At this stage, it is ideal to augment your bodyweight training with suspension exercises.

// Maintaining Health and Fitness

Because full-body training improves general muscular fitness, it not only aids development but also helps maintain overall health and fitness. Although maximum results were not achieved, using a full-body training program improved strength and power while maintaining good levels of muscular endurance and increasing muscle size. Using full-body circuit training to improve cardiorespiratory fitness can improve physical and mental health.

// Prevent injury and avoid overtraining

Full-body training programs usually include relatively easy exercises using your own body weight, or exercises with light external loads. Suspension training is excellent for making subtle, progressive changes in resistance during the initial stages of exercise and for improving the efficiency of certain movement patterns before adding resistance to the movement.

The suspension training mentioned above is the focus of today’s discussion.

Suspension training can be used as a stand-alone training modality or as part of a training program to improve muscular fitness with traditional strength equipment.

Incorporating suspension training into your current training program provides a variety of training methods for your muscles. Although the resistance and load of some of these exercises may seem low compared to traditional resistance or strength training, it is enough to improve muscle strength. Therefore, it is important to understand the contribution of suspension training to overall training volume and to avoid overtraining.

Suspension training is also an effective way to warm up muscles and tendons before engaging in heavier resistance training. Weightlifting exercises increase tension in muscles near the joints and core, and suspension training prepares these muscles for this while activating proprioceptor activity in the joints. Suspension training as a similar warm-up can produce greater power when lifting heavier weights.

The complete TRX full-body training program shown below can be used as an independent exercise training, or as a finishing exercise for those with higher fitness levels.

『二』 Who is trx training suitable for?

Who is trx training suitable for?

Who is trx training suitable for? Who is not suitable for trx training? The trx training belt is a very popular fitness equipment in China in recent years. Although it is just a rope, it has great training effect.The results will surely shock you. I believe that fitness experts all want to know this question, so follow me to see who is suitable for trx training

Who is suitable for trx training 1

Who is suitable for trx training

TRX training is very Suitable for people who need to lose fat while improving their body shape, especially core strength (abdomen). The training intensity of TRX is not as good as weight-bearing training, which means that the training time can last longer, which means that it not only stimulates muscle growth but also has the effect of aerobic training, killing two birds with one stone, building muscle and shaping.

Whether you are new to fitness or a veteran who has been practicing for a long time, you can adjust the resistance according to your body weight by changing the angle between your body and the suspension belt to exercise yourself. Effect.

My own experience after using TRX is that for fitness beginners, you can treat this as all training. After your physical fitness improves, it is also very good to go to the gym to use equipment. You are already a fitness veteran. I think TRX is also very good as a warm-up. If you want to build muscle, you still need heavy weight.

What are the movements of trx training

Kneeling down

Set the TRX to the middle of the calf, kneel facing the TRX with both hands holding the handles, arms straight, palms down. Tighten your abdominal muscles and back, push your arms forward, lean forward, keep your back straight, bend your arms and press down while standing up, return, and repeat for 30 seconds to one minute.

Advanced: Complete the action while standing. Beginner: Move your knees forward, perpendicular to the ground.

Suspension plank swing

Several actions to shape the body and strengthen physical fitness

Start in plank pose with your feet on the handles, tighten your core, and keep your upper body stable Move, put your feet together and exert force on your lower abdomen, straighten your legs to one side of your body, return to the middle position, and do the other side, repeat for 30 seconds to 1 minute.

Advanced: Move directly bilaterally without making any movements in the middle position. Beginner: When moving, you can bend your legs to the sides of your body, but always keep your upper body still.

Suspension Bridge Pose

Lie flat on the floor, bend your legs and place your feet on the TRX, place your hands on both sides of your body, keep your legs still, tighten your core, and lift Lift your hips, lower your waist to your back, and then slowly lower yourself. Repeat for 30 seconds to 1 minute.

Advanced: Complete the movement on one leg, 30 seconds for each leg. Beginner: Just lift your hips.

Hanging V-shaped abdominal crunch

Several actions to shape the body and strengthen physical fitness

Set the strap to a longer position, lie flat on the floor, and hold the handles with both hands Stretch your arms straight in front of your chest, palms facing each other, and lift your legs together at 45 degrees from the ground. Inhale, open your arms when exhaling, tighten your core and lift your upper body, keep your back straight while raising your legs, slowly return to the starting position, and repeatDo this for 30 seconds to 1 minute.

Advanced: When doing the movement, lower your legs as low as possible and then lift them up. Beginner: Keep your legs flat on the floor at all times.

trx training experience

TRX is actually not the name of this training lanyard. Its full name is Total Resistance

Exercise, which means "whole body resistance exercise". Of course, you can unofficially call it "hanging up and practicing anytime and anywhere."

This training method originated from the U.S. Navy SEALs. Orangutan’s TRX course is also a body-weight training exercise based on this system. During the training process, the resistance is self-adjusted through body weight and the angle between the body and the suspension belt to achieve the ideal goal of fat loss and shaping.

In the process of losing fat and shaping, if we can cover the three major muscle groups of chest, back, and legs with resistance training every week, plus a reasonable and short aerobic diet, then we can stick to it. The effect will be very obvious. In the short video, Coach Weili uses four different combinations to demonstrate a training movement for the large chest muscles that is essential for shaping. Interactive training with the orangutan at any time will never be boring, so start learning quickly.

Who is trx training suitable for 2

Who is trx training suitable for?

TRX training is very suitable for people who need to lose fat while improving their body shape, especially core strength (abdominal).

The training intensity of TRX is not as good as weight-bearing training, which means that the training time can last longer. In other words, it not only stimulates muscle growth but also has the effect of aerobic training, killing two birds with one stone.

When using TRX training, it is a very important principle to practice within your ability. During exercise, everyone must pay attention to:

First, grasp the amount of resistance within your ability. Adjust, don't rush to challenge high difficulty;

Second, pay attention to the movement posture, wrong movement posture can easily cause injuries to muscles and ligaments;

Third, during training, the main rope must be Always maintain tension to ensure the effectiveness of the action;

Fourth, keep the force on both arms even during use;

Fifth, during use, the main rope should be kept away from the upper arm , so as not to abrade the skin.

TRXBenefits of suspension system training:

1. Compact and easy to carry

TRX uses advanced industrial technology, weighs less than 2 pounds, and requires only a very small storage space for installation. The method is also very simple. Whether at home or outdoors, just fix the belt to the door, wall or other place, and you can start exercising at any time.

2. Suitable for people with different fitness levels

Whether you are a beginner or a fitness expert, want to lose weight or build muscles, you can adjust it according to your own body weight. Adjust the resistance by changing the angle of the body and the suspension belt to achieve your own exercise purpose.

3. Adjust the balance function

Suspension training is like practicing yoga on a rope. It requires both endurance and mastering various balance skills.

4. Exercise the lower back muscles

In recent years, the American fitness industry has particularly emphasized the exercise of the lower back muscles, especially the muscles near the spine. When we stand upright, the lumbar spine and lower limb joints will be under great pressure due to the gravity of the earth. Over time, it is easy to suffer from back pain. Office workers generally need to sit for long periods of time in the office, and this symptom is even more pronounced. TRX can adjust the shape of the spine, fully relax the joints, and exercise the muscles of the lower back, which is the most suitable way of fitness. The so-called core strength training refers to this.

Who is not suitable for trx training?

The price of TRX or similar training tools is within the reach of almost everyone. Conducive to public health and fitness. The difficulty of TRX training will be limited by your weight.

(1) It cannot add any weight except your weight. So as you get stronger, TRX becomes less and less effective. A healthy person can do hundreds of push-ups, rows, or squats with the TRX, which makes this workout so easy! Additionally, if you follow a proper diet and exercise plan, you may lose weight, making the exercise even easier. It's getting easier. This is exactly the opposite of what you want. As you get fitter and stronger, you want your training to increase in difficulty.

(2) Some people are too overweight or too weak, and even the simplest TRX training method cannot guarantee the safety of training. But dumbbells are different. Even the weakest person can lift a 0.5kg dumbbell, so they can find a suitable weight to start training with.

Personal thoughts on training with TRX:

TRX training is not as good as dumbbells and barbells because it does not have multi-modal training functions. TRX training is difficult to improve systematically. For example, increasing the weight by 2-5% for each exercise is a good progression rate. You can easily increase the weight from 10 to 5kg by attaching a small piece of magnet to the dumbbell or barbell or adding small barbell plates. butWhen training with TRX, you cannot systematically add small weights for resistance training, and you cannot achieve ideal training results. At JRX, we have also installed TRX as an auxiliary training tool. Training plans based on TRX have limitations in highlighting a coach's professionalism, but TRX is a good tool for coaches to provide door-to-door personal training services. Therefore, I personally believe that professional fitness professionals should choose equipment and items for training that are suitable for his/her fitness goals based on the physical fitness of the trainer and the environment of the venue.

Resistance adjustment:

1. The greater the angle of the body, the greater the resistance.

2. Lifting one thigh is very helpful for exercising more balance.

3. The further away from the fulcrum, the more strenuous it is and the higher the stability requirements.

Reduced difficulty: Standing on tiptoe with one leg forward can help the body lose weight.

TRX’s official description states:

1. TRX can train for people of any physical level, anywhere, and for any physical fitness or sports performance goals.

2. All Core, all the time, TRX looks at the body as a whole, rather than as a single part. It deliberately changes the center of gravity of the body through suspension, forcing the body to move during the movement. To maintain the correct alignment and center of gravity, compared to the backrest support of traditional equipment training, you need to rely on your own body to stabilize and force the participation of the whole body core during use.

3. For 3D training, TRX is fixed on a single anchor point and suspended, so it can be trained in different planes, which is different from traditional equipment-based training on a single plane, making our training more like Actions we do in our daily lives.

4. The unique suspension principle can increase the balance, coordination and stability of the whole body muscles, and has excellent effects on strengthening muscle strength, core muscles, burning fat and sculpting curves

< p>『三』What is trx fitness

The origin of the TRX physical training system: In the physical training system of the US military, many classic training props have been produced. In the 1980s, a towel made of high-density fiber entered the individual soldier's supply bag. It was strong and could withstand hundreds of pounds of weight. Many soldiers wrapped it around the tank barrel and grabbed it with both hands. Do pull-ups on both ends, or tie a homemade kettlebell to an ammunition box for curls and other movements. After entering the new century, the US military has developed a new suspension training system that can ensure wartime training intensity with just a few straps, and rarely causes injuries and avoids non-combat attrition.

Later, a U.S. Navy SEAL commander named Randy Hetrick redesigned the equipment and training plan after retiring and turned it into a fitness course that can be used by civilians - the TRX Suspension Training System.

TRX has three advantages

According to the coach, more than 1,000 gyms in the United States are currently using TRX, and similar devices are also installed in some public places to facilitate citizens to exercise on their own. There are three main reasons why this sport can spread rapidly within a few years.

First, many bodybuilders who want to improve their balance function are tired of traditional equipment such as exercise balls. One young man said that using the TRX device to perform various "suspension training" is like practicing yoga on a rope, which requires both endurance and a series of balance skills.

Secondly, in today's fitness field, the theory of "functional exercise" has gradually become popular. This theory advocates the comprehensive and coordinated exercise of the muscles of the whole body, rather than just the exercise of local muscles. TRX does exactly that.

Thirdly, another advantage of TRX is its ability to exercise the lower back muscles. In recent years, the American fitness industry has placed special emphasis on training the muscles of the lower back, especially the muscles around the spine. In this regard, Kathy Davis, executive director of the American Health and Fitness Association, pointed out that in this context, the emergence of fitness projects such as TRX can be described as "opportunistic".

The fitness instructor said that when we stand upright, the lumbar spine and lower limb joints will be under great pressure due to the gravity of the earth. Over time, we will inevitably experience back pain. Office workers often need to sit in the office for a long time, and this symptom is more obvious. TRX can adjust the shape of the spine, fully relax the joints, and exercise the muscles of the lower back, which is the most suitable way of fitness.

『四』How to use the TRX training belt and which parts can be exercised

We often see a hanging elastic band in the gym, which is what we say in the title trx, but not many people know how to use this elastic band for training. In fact, it has many functions. Let’s analyze a few of them in detail below.

On this basis, we can shift the center of gravity to one foot, move the other foot back and point the toes on the ground, and then do a lunge squat with the non-supporting leg backwards , so as to train the unilateral leg more fully.

The above introduces you to a few simple trx movements. Friends who don’t know this equipment can try it by themselves.

『Wu』system gym fitness plan

People who go to the gym to exercise can be mainly divided into the following two categories:

The first category is: muscle gain, muscle gain Heavy

The second category is: slimming down and losing fat

The fitness goals of these two groups of people are different, so the training methods are also different.

1. Gym exercise methods for people who want to gain muscle and gain weight

①Warm up

Use aerobic fitness equipment to warm up for 5 to 10 minutes, such as Jog on the treadmill for 10 minutes, or warm up with bare hands.

②Strength exercises

Use fixed strength fitness equipment or free weight equipment to train the bodyPerform strength training on 2 to 3 muscles for about 45 minutes. For example, if the training areas arranged that day are chest, arms, and abdominal muscles, then you can arrange the following:

Chest: You can choose 3-5 movements from these movements to practice.

Action 1: Barbell bench press 3-4 groups*6-12 times

Action 2: Dumbbell incline bench press 3-4 groups*6-12 times

Action 3: Dumbbell flat fly 3-4 groups * 8-12 times

Action 4: Parallel bar arm extensions 3-4 groups *maximum reps

Action 5: Push-ups 3 -4 sets of maximum reps

Arms: Also choose 3-5 movements from the following movements to practice.

Action 1: Upright dumbbell hammer curl 3-4 groups*8-12 times

Action 2: Prone inclined plank curl bar 3-4 groups*8-12 Times

Action 3: 3-4 sets of arm curls*8-12 times

Action 4: Upright weight-bearing curls 3-4 sets*8-12 times

Action 5: Prone inclined plate barbell curls 3-4 groups*8-12 times

Action 6: Seated dumbbell curls 3-4 groups*8-12 times

Abs: You can choose 3-5 actions from the following 9 abdominal exercises to exercise your abdomen.

Action 1: Lie on your back and do crunches 10-20 times

Action 2: Hang and draw your knees 10-20 times

Action 3: Sit and turn left and right 10 times -20 times

Action 4: Supine abdominal crunches 10-20 times

Action 5: Supine reverse abdominal crunches 10-20 times

Action 6: Rope Press down 10-20 times

Action 7: Hanging leg raise 10-20 times

Action 8: Rope rotation 10-20 times

Action 9: TRX knee-tightening 10-20 times

Please arrange each training plan according to your actual situation. For beginners who are just starting to exercise, it is recommended to arrange 2 to 3 exercises for each muscle, do 3 to 4 groups of each action, and do 8 to 12 exercises in each group. Use gradually increasing weights to perform exercises, which is a form of slowly increasing muscle weight.

③Relaxation

You can choose to use aerobic fitness equipment for 5 to 10 minutes of aerobic exercise, or stretch the muscles in various parts of the body.

2. Gym exercise methods for weight loss and fitness people

① Warm-up

The warm-up exercises are all the same. Use aerobic fitness equipment to warm up for 5 to 10 minutes. , such as jogging on a treadmill for 10 minutes or exercising with bare hands to warm up. There is not much to say here about using aerobic fitness equipment to warm up. You can refer to the following 4-minute warm-up video for bare-handed warm-up:

②Strength exercises

Use fixed-strength fitness equipment or free-strength equipment to strengthen the body. 2 to 3 muscles or whole body muscles for 30 minutesStrength training left and right. Let’s share a gym training plan for girls, which consists of 7 movements:

Action 1: Squats with weights on equipment for 3-5 groups*8-15 times

Action 2: Weight-bearing dumbbells Squat + shoulder press 3-5 groups*8-15 times

Action 3: Upright rope pull-back 3-5 groups*8-15 times

Action 4: Rope straight arm Press down 3-5 groups*8-15 times

Action 5: Alternate upright dumbbell curls 3-5 groups*8-15 times

Action 6: Side body bend 3- 5 groups*8-15 times

Action 7: Push-up with ball and abdominal contraction 3-5 groups*practice to exhaustion

What is "Lu" TRX training

The fitness instructor said that when we stand upright, the lumbar spine and lower limb joints will be under great pressure due to the effect of the earth's gravity, which will inevitably lead to back pain over time. Office workers often need to sit in the office for a long time, and this symptom is more obvious. TRX can adjust the shape of the spine, fully relax the joints, and exercise the muscles of the lower back, which is the most suitable way of fitness.

『撒』 Can trx training build muscle? Can trx replace barbells?

Trx training is a very popular program in gyms now, and many bodybuilders like it very much. They can exercise all the muscle lines of the body. Let’s first talk about how to build muscle through trx training. Can trx replace barbells?

Can trx training increase muscle mass?

Don’t you want to go to the gym today? But when I do it at home, I only have a few movements, push-ups, crunches, squats, and at most it’s just aerobics. These are very limited and the action is a bit dated. What I want to recommend to you is a small fitness equipment that can build muscle, burn fat, and shape your body—the TRX suspension training belt. Give me a fulcrum and I can exercise anywhere. Of course, I can also shake the earth.

Kicking is something I have to kick every day. I can practice stretching my legs, lifting my hips, and tightening my abs. Even if I don’t have time to go to fitness yoga, I can still spend ten minutes kicking and stretching. There are many benefits. It’s true that you can practice three-quarters and eat seven-cents. There are many weight loss recipes on the Internet that you can refer to, but I can't do it anyway. This is why the results of my practice have been so slow in the past two years.

I train with TRX, and I can also practice at home on a yoga mat (when I practice at home, I just bend my legs flat). I push the cross up with my hips and do 12-15 reps per set. Do 4 sets, resting for one minute after each set.

『8』 Functional training——TRX suspension rope

Functional training can appear in many gyms and fitness studios, and usually appears in one-on-one In personal training courses, functional training pays more attention to core training and stability training than traditional equipment training. There are many ways to use a tool. First, let’s talk about the TRX suspension rope.

TRX in English is Total ReThe abbreviation of Sistance Exercise means "whole body resistance exercise". There are many ways to train this kind of hanging rope, mainly training upper body strength and core strength. It has two basic movements: hand support and foot support. Invariably, these two basic movements can be extended into many action modes.

There are two ways to support the hand support. As shown in the picture above, one is to support the rope with your hands, and the other is to lie on your back and pull the rope. You can do push-ups, leg raises, and other exercises while hanging on the rope. When you lie on your back and hold the rope, you mainly use your arms to pull your body upward. The position of your arms can be W-shaped, Y-shaped, or H-shaped.

There is also a foot support, which is also divided into two types, one is prone and the other is supine. When lying down, you mainly do push-ups with your hands supported, and you can do sprint running with your feet. When lying on your back, you can use your arms to support the ground to exercise core strength.

It talks about some of the most basic movements. If children go to the gym, they can learn about functional training. There are many other equipment for functional training, which will be introduced later.

『玖』How to use TRX or rip60

TRX is highly flexible in application. Basically, you can use TRX to train all muscles in the body, as long as you can use your creativity or surf the Internet more Find information and you can train at home without leaving home! The biggest advantage is exercising your core strength! And it’s very convenient, with its simple structure and lightweight size, making it your good partner for fitness anytime, anywhere? ! Simple! A basic TRX rope generally consists of: carabiner, middle anchor ring, main ring sleeve, adjustment buckle, cam buckle, hand and foot bracket. Below we use pictures to mark the specific positions in detail: TRX fixation is the simplest You can install it through the door crack in your home. I believe everyone can do this easily. There is always a door at home! Another way is to use a professional fixing disc with a special fixing buckle to fix it on any wall you need to fix it, and install the TRX door buckle.

『Shi』Benefits of TRX training, detailed explanation of TRX movements

Building muscles can help you live longer! As sports become more and more popular, not only men, but many women also begin to train their muscles and join strength training courses. The most popular fitness program recently is TRX, which can train muscles in all parts of the body while doing muscle strength and aerobic exercise. More and more studies have found that people with more muscle mass have better metabolism and naturally have a longer healthy life.

Body resistance training muscles

TRX (Total Body Resistance Exercise) refers to suspension resistance training, which uses a set of retractable ropes to use your own body weight as a Resistance, tilting or repetitive movements of hands, legs, body. Coach Hong Jiacheng pointed out that when the body tilt angle is larger, the training intensity of TRX is higher, and it is recommended for beginnersStart with low intensity.

Benefits of TRX training

1. Increase muscle lines, balance and endurance

2. Increase calorie consumption

3. Improve core strength and flexibility

4. Increase joint stability

5. Improve sports performance

6. Reduce body fat ratio

7. As long as you find a hanging point, they can become your gym

More muscles, longer life, and healthier body

Resistance training is commonly known as weight training , you can exercise your muscles with bare hands, weights or various fitness equipment. Using your own body weight as resistance is less likely to cause injuries. According to research, the amount of muscle content is related to the length of life. People with more muscle content have better metabolism and can reduce the incidence of cardiovascular disease, diabetes, etc.

Warm up before exercise and stretch after exercise

Although exercise can help maintain posture and improve physical health, excessive exercise can have the opposite effect. Common sports injuries such as muscle stiffness, It is easy to cause strains and sprains. It is recommended to warm up before exercise and stretch after exercise to restore muscle elasticity and reduce the chance of injury.

Detailed explanation of TRX movements

Bench press: Chest muscle training, leaning over and pushing down, your chest muscles, upper arm muscles, shoulder muscles, abdominal muscles and other core stabilizing muscle groups can be strengthened at the same time Exercise to. 15 reps each, 3 sets.

Supine pull-down: You can exercise the back muscles, posterior shoulder muscles, waist muscles, etc. Exhale with bent arms and inhale with straight arms. 15 reps each, 3 sets.

Arm flexion and extension at the back of the neck: triceps training, keeping the upper arm stable, flexing and extending the elbow joint, tightening the abdomen, inhaling downward and exhaling upward. 15 reps each, 3 sets.

Incline curls: Biceps training, tighten your buttocks, stabilize your upper arms, exhale upwards and inhale downwards. 15 reps each, 3 sets.