这不是秘密，有数百个好处力量训练。无论是预防伤害，建立更大的肌肉，增强骨骼还是增强新陈代谢，每个人都可以从常规举重例程。但是，有了很多锻炼选择，使用水平和工具，即使是最有经验的举重运动员，有时也会感到不知所措。这个30天的计划以简单的举动回到了基础知识，从而从权重训练程序中获得了所有收益。
THE PROGRAM
This routine includes three days of weightlifting per week, doing just five exercises per workout. The three days are broken into different movement focuses to ensure all muscles and common movements are targeted every week. As the weeks progress, the load (weight) increases, reps decrease, and sets increase. The overall goal is to maintain proper movement patterns, and only increase weight as you have earned that progression.
Give yourself at least 48 hours of rest in between each workout day. For example, choose a Monday/Wednesday/Friday or Tuesday/Thursday/Saturday schedule. These rest days allow for muscle recovery, resulting in strength and neurological gains.
Most importantly, start simple and be proud you are incorporating resistance training into your life. All great accomplishments come from small beginnings.
THE EXERCISES
单臂哑铃行
How to do it:Hold a moderate to heavy dumbbell in your left hand and place your right hand and right knee on a bench. Establish a neutral spine, gaze forward slightly, engage behind the left shoulder blade and pull the dumbbell up to the rib cage. After the prescribed number of reps, repeat on the other side.
GOBLET SQUAT
How to do it:将较重的哑铃或壶铃放在胸前。您的脚应该比脚趾稍微略微伸出肩膀宽度。胸部打开胸部，将臀部直接向下放到地板上，肩膀向下和向后伸出。尽可能低到下蹲位置。假装您正在用脚将地板分开，并在恢复起始位置时接合臀部。
修改：为了使此练习更容易，请将其作为体重运动完成，而无需哑铃。
坐着的电缆行
How to do it:Sit facing a low cable machine; most of these will have a bench to sit on. Grab a double handle attachment and sit with tall posture. Engage behind your shoulder blades and pull both hands to your ribcage. The only movement should be happening in the arms; your torso and legs stay stable and stationary. Slowly extend your arms and repeat.
培训师的注释：这可以使用电缆机或上面的电阻带来完成。
侧乐队步行
How to do it:在膝盖上方放置一个迷你吧。将膝盖向外按在中间脚趾上，并抵抗乐队，因为它会试图将膝盖拉进去。从四分之一平方英尺的位置开始，然后以左脚进入更广阔的立场向一侧踩到一边。接下来，将右脚恢复到肩膀宽度的距离，而无需将其拖到地面上。确保脚趾保持向前，膝盖向外压，姿势始终保持直立。
侧板与乐队行
How to do it:Attach a long resistance band about 1 foot off the ground. While facing the anchor point, place your right forearm on the ground with your elbow directly under your right shoulder. Press up into a strong side-plank position, maintaining a straight line with your ears, shoulders, hips and heels. Grab the end (or handle) of the resistance band with your left hand. Avoid rotation or slack in the band and pull your left hand to your ribcage. Return your left hand to the starting position and repeat for the prescribed number of reps. Repeat on the other side.
修改：为了使此练习更容易，也可以用膝盖在地面上完成。
CLICK TO TWEET THIS ARTICLE>来自@MyFitnessPal的初学者，实力训练计划将有助于发展更强的肌肉，骨骼和自信！＃健康
哑铃罗马尼亚硬拉
How to do it:站立高，每只手握住哑铃。当您向后按臀部并向前铰链时，保持中性脊柱只有稍微弯曲的腿，并与地面保持正方形。一旦您再也无法保持躯干，请回到起始位置并伸展臀部，就好像您在拉裤子一样。
Be sure to keep your spine neutral throughout the movement. Rounding your back not only takes away from the exercise, but also puts excessive strain on the lumbar spine.
修改：为了使此练习更容易，请将其作为体重运动完成，而无需哑铃。
DUMBBELL BENCH PRESS
How to do it:Lie on a bench and hold a dumbbell in each hand at your shoulders. Brace your core and press both dumbbells toward the ceiling. Stop just before your elbows lock, and lower them with control to about 1 inch above your chest. Repeat for the prescribed number of reps. Keep your core and glutes tight during this exercise to avoid arching your back.
稳定球臀肌
How to do it:Lay on your back with your feet flat on top of a stability ball, knees bent and rear end close to the ball. Press through your heels and drive your hips up to the point where your knees, hips and shoulders make a straight line. Lower your hips with control and tap your rear to the floor. Repeat for the prescribed number of reps. Your arms can be extended to your side for more stability.
修改：为了使此练习更容易，it can be done without the stability ball with your feet flat on the floor. To make this exercise more difficult, place a weight plate or dumbbell on your hips.
俯卧撑
How to do it:以紧密的芯子的形式从木板的姿势下面开始，然后直线您的耳朵，肩膀，臀部和高跟鞋。双手比肩膀宽度稍宽，弯曲肘部，并降低距地板约5英寸的身体。用力按您的手，以返回起始木板位置。
修改：为了使此练习更容易，也可以从膝盖上完成。当要求增加负载时，请尝试减轻次体重运动的重量和增加体重，而是尝试从膝盖上完成更多的次数。
DEAD BUG
How to do it:平放在背上，直接向上伸向天空。将脚和腿从地板上抬起，以90度弯曲膝盖。将对面的手臂和脚跟朝向地板，同时压下背面并支撑。将它们返回到起始位置，然后在另一侧重复。那是一个代表。重复规定的代表数量。
修改：为了使此练习更容易，从脚植入脚开始。专注于抬起一条腿，一次降低它，同时保持坚固，支撑的核心。为了使此练习更加困难，请尝试增加脚踝的重量或保持哑铃。
DUMBBELL STEPUP
How to do it:选择一个关于膝盖高度的盒子，长凳或任何安全的步骤。每只手握住一个哑铃，让您的手臂伸直悬挂在两侧。将右脚平放在盒子上，脚趾直接向前指向盒子。从右侧的臀部挤压，将右膝盖跟踪直接在中间脚趾上，然后按盒子或台阶上的支架。将您的平衡放在盒子/步骤的顶部，然后慢慢返回起始位置。在规定数量的销售代表之后，在另一侧重复。
修改：为了使此练习更容易，请将其作为体重运动完成，而无需哑铃。
BAND TRUNK ROTATION
How to do it:将一个长的阻力带连接到稳定物体上的肩膀高度。侧面站在带锚点的侧面，左肩更靠近锚。双手握住乐队，远离锚点，直到乐队上有张力。同时抚慰核心并保持身体的伸直，像圆柱体一样向右旋转。在枢轴中拿起左脚鞋，以进行适当的运动机制并保护膝盖。返回锚点时，请避免在乐队上放松。完成规定数量的代表，然后在另一侧重复。
哑铃反向弓步
How to do it:Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Step your left leg back into a lunge stance. Lower your body until both knees form a 90-degree angle. Drive into the right foot and come back to a stand. Repeat for the prescribed number of reps, and repeat on the other leg.
修改：为了使此练习更容易，请将其作为体重运动完成，而无需哑铃。
交替的侧向弓步
How to do it:Stand upright with your feet together. Step to the side with your right foot, wider than hip-width apart, keeping the toes of your right foot pointed forward as you land. Immediately upon coming into contact with the floor, bend at the knee and sink your right hip down and back. Think “elevator not escalator.” Press through your right foot to return to the starting position, and repeat on the other side. Continue until the prescribed number of repetitions are completed on each side.
修改：为了使此练习更加困难，请将哑铃保持在下巴下的杯状位置。
鸟狗
How to do it:从您的手和膝盖开始。将双手直接放在肩膀和膝盖下方的臀部下方。保持中性脊柱，并轻轻支撑您的核心。将右臂伸到头顶上方，左腿在身体后面，保持臀部和肩膀与地板正相。保持三秒钟，然后返回起始位置。在另一侧重复。完成两侧的规定重复数量。
修改：为了使此练习更加困难，请增加手腕和/或踝关节重量。
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