如何才能在瑜伽腰部肌肉训练中提高耐力?

瑜伽腰部肌肉训练计划

** Week 1-2: Lower Body Focus**

• Squats: 3 sets of 10-12 reps
• Deadlifts: 3 sets of 10-12 reps
• Lunges: 3 sets of 10-12 reps
• Glute bridges: 3 sets of 10-12 reps

** Week 3-4: Upper Body Focus**

• Push-ups: 3 sets of 10-12 reps
• Dumbbell rows: 3 sets of 10-12 reps
• Overhead press: 3 sets of 10-12 reps
• Bicep curls: 3 sets of 10-12 reps

** Week 5-6: Core Focus**

• Plank: 3 sets of 30-60 seconds
• Bird dog: 3 sets of 10-12 reps
• Crunches: 3 sets of 10-12 reps

** Week 7-8: Full Body Focus**

• Yoga poses: 3 sets of 10-12 reps
• Pilates exercises: 3 sets of 10-12 reps
• Kettlebell swings: 3 sets of 10-12 reps

** 技巧**

• 每次训练至少进行 3 次，每次训练 30-60 分钟。
• 倾斜训练，以使重量更易于接受。
• 循序渐进地增加重量。
• 休息 2-3 分钟之间休息。