有氧+力量,减脂塑形中!Let’s Get Started with Cardio and Strength Training!

2020-05-30 作者 非本站原创,网络优秀内容摘录
上周六,愚园路馆的院子里充满了夏日运动氛围,DEF减脂营二营也在Ada的饮食讲座中准时开营啦,和世纪大道馆一样,愚园路馆为期5周、共20次打卡减脂历程等你挑战!目前二营学员们状态不错,已经打卡两次的他们,将严格按照教练们的要求安排减脂期间的饮食及训练计划。

Last Saturday, such a lot of students trained at DEFGROUP Yuyuan Road. DEF Slimdown Camp#2 was also opened on time in Ada ’s diet lecture. Just like DEFGROUP Century Avenue,it lasted 5 weeks , a total of 20 challenges also for you at Yuyuan Academy ! At present, the students are in good condition. They have already track their milestones , and they will arrange the diet and training plan during the challenge in strict accordance with the requirements from the coaches.

除了在DEFGROUP短期减脂营打卡训练,教练们还会建议学员们在减脂期根据个人条件做一些额外的力量练习或有氧运动作为补充

In addition to our DEF 20-Time Challenge, coaches also recommend that students do some additional Strength training and Cardio as supplements according to their personal conditions during the whole period.

力量练习 Strength training

力量训练可以减少身体脂肪、增加肌肉,

并能更有效地消耗热量。

Strength training helps decrease body fat,

increase lean muscle mass and burn calories moreefficiently.

科学已证实,力量训练能增大骨质密度,

增加瘦肌体积,改善姿势,减少损伤的风险。

Strength training has been proven to increase bone density,

increase lean muscle mass, improve posture, and reduce the risk of injury.

杠铃和哑铃都是经典的力量训练工具。

Barbells and dumbbells are

classic strength training tools.

45分钟 可选以下动作组合循环训练

45min  Circuit training

平板支撑、卷腹、

深蹲、分腿深蹲、

仰卧举腿、俯卧撑、

站姿哑铃平举、哑铃划船、杠铃臀桥

Plank, Crunch,

Deep Squat,Bulgarian Split Squat

Lying Leg Raise, Push-up

Double dumbell raise
Dumbell rowing

Barbell Glute Bridge

有氧训练 Cardio Training

有氧运动燃烧脂肪,抗阻训练塑性和增强肌肉

越多的肌肉表示越强的代谢能力,

就算你休息的时候也是如此。

Cardio burns the fat;

resistance training creates shape and increases muscle mass

-and the more muscle you have, the faster your metabolism runs,

even when you’re resting.

40分钟 可选以下动作组合循环训练

45min  Circuit training

跳绳、跑步、爬楼梯、游泳

高强度间歇训练法HIIT

Rope skipping,Running

Climbing Stairs,Swimming

High-intensity Interval Training

明星器械 

Popular Instruments

风阻单车

Assault AirBike

脚踩的力越大的时候,单车给你的阻力越大,瞬时达到最大训练强度。

The greater the force of the foot, the greater the resistance of the bike to you, the instantaneous maximum training intensity.

Concept2 滑雪器 SkiErg

skier , Concept2 SkiErg

 

通过模仿滑雪锻炼,调整速度和强度,塑造臀部和腿部肌肉的线条。同时增强膝、踝关节的稳定性,锻炼身体的协调性和平衡感。滑雪机能够避免损伤膝、踝关节,是比跑步机更为科学的有氧锻炼器械。

Through the imitation of skiing exercise, adjust the speed and intensity, shape the hip and leg muscles line at the same time enhance the stability of the knee and ankle joint, exercise the body coordination and balance sense ski can avoid knee and ankle joint injury, is a more scientific aerobic exercise equipment than the treadmill.

Concept2 D型划船机(测功仪) 

D PM5

Rowing Machine, Concept2

“Model D PM5” indoor rowers

划船运用到人体的所有大肌肉群。腿部是每次划桨的主要发力部位,接着是身体核心,最后是手臂。借助滑座,运动员可以利用腿部的大肌肉,在水平方向“猛烈”划桨。划船可以消耗大量卡路里,因为它运用到了很多肌肉群。

The legs are the main source of strength for each stroke, followed by the core of the body, and finally the arm rest. The athlete can use the muscles of the legs. Rowing vigorously in the horizontal direction burns a lot of calories because it uses a lot of muscle groups.

阻尼器设置为 3 到 5 之间才有可能让训练达到效果。真正的挑战在于在较低阻尼器设置下加快飞轮,这时就需要像在线条流畅快速划动的艇身上一样迅速施力。

The real challenge is to speed up the flywheel with a lower damper setting, which requires the same kind of rapid force applied to a boat that is moving smoothly and quickly

只要坚持在锻炼中加入有氧训练、

力量训练和拉伸并且配合健康的饮食,

你就可以在结营后持续拥有匀称的体态。

Just add a few balanced workouts

that include cardio,

strength training and stretching,

combine this routine with a healthy diet and you can expect to be in good shape after the Challenge.

DEF 20-Time Challenge 1

具备科学减脂的态度,储备必要的知识,多深入思考,再付诸长期行动。无论大家从哪里来,经历过什么,希望你们在DEF 20-Time Challenge体验到的,是现在、以及未来健康运动生活的新常态范本,联结属于自己的DEF生活圈社区。

#第一期DEF 20-Time Challenge减脂营#

#DEF 20-Time Challenge 1#

活动时间:5.17-6.27

训练周期:共打卡20次,每周4次*5周

PM:20:00(以具体开营排课安排为准)

5.18-6.21:

DEFGROUP世纪大道

DEFGROUP Century Avenue

5.25-6.28:

DEFGROUP愚园馆

DEFGROUP Yuyuan Road

单次训练:45-60分钟

开营人数:小班课,上限10人/馆

教练配置:每期2名教练

教练简介

Ada

体脂率15%

颜值在线,面庞柔美的

Ada从事健身行业已超过6年

她将有效的训练课程

以较为明了易懂的

动作要领输出

深受学员喜爱

职业认证:

美国运动委员会ACE-CPT的认证CrossFit

一级教练认证CrossFit Kids教练认证

Ada

Ada has been in the fitness industry for more than five years, and her effective and clear teaching style also helped her gain popularity among her students.

Professional Certification:

Certified Personal Trainer,

American Council on Exercise

First-class CrossFit Trainer,

CrossFit Kids Trainer.

Your Body is a temple.

观照你的身体。

——Ada

Bobo

体脂率 8%

职业CrossFit运动员、教练

前国家举重队运动员、国家级运动健将

2018年开始练习Crossfit

职业认证:

CrossFit Level 1

主要成绩:

2006年广东省第十二届运动会子举重比赛

58KG 级总成绩冠军

2008年全国举重冠军赛

女子青年组63KG级总成绩冠军

2010全国女子举重锦标赛

63KG级总成绩冠军

2012年全国女子举重冠军赛

63KG 级总成绩冠军

2012年女子举重亚洲杯

69KG 级总成绩冠军

2018年“女神杯”全国举重邀请赛

女子冠军

2018年战马城市运动家综合体能大赛

女子冠军

2019年Asia CrossFit Championship

(亚洲综合体能锦标赛)中国区排位赛第一

2020 CrossFit Open 全国第一

Bobo

Body Fat Rate 8%

Professional CrossFit Trainer

Former national weightlifting team athlete

Champion 58kg, Women’s Weightlifting, 12th Provincial Games of Guangdong, China, 2006 ;

Champion 63kg, Women’s Weightlifting, National Weightlifting Championship, 2008;

Champion 63kg, National Women’s

Weightlifting Tournament, 2010;

Champion 63kg, National Women’s

Weightlifting Championship,2012;

Champion 69kg, Women’s

Weightlifting Asian Cup, 2012;

Champion, Goddess Cup,

National Weightlifting

Invitational Tournament, 2018

Champion, Warrior Urban Sports CrossFit Championship,2018

No. 1 in Ranking, Asia CrossFit

Championship, China, 2019

National Champion, CrossFit Open, 2020

你若想得到这个世界上最好的东西,你就得让这个世界看到最好的你!

If you want the best thing in the world, you have to let the world see the best of you.

——Bobo

DEF 20Time Challenge 1

特别鸣谢

 Lizzy’s Meal Plan 

利兹Lizzy’s All Natrual

提供匹配本次减脂营的全程餐食选择

全素卷饼、能量沙拉、水果酸奶能量碗、

超级果蔬昔、坚果营养饼干等

Lizzy’s健康餐 帮你调整饮食结构,重返健康轻盈!

Get healthy and re-energized with  Lizzy’s

wholesome plant-based Healthy Meal Plan.

严选新鲜,无污染绿色食材
Carefully selected fresh and nutritions ingredients

无肉,无动物奶,无添加剂,全植物饮食

Meat free, dairy free, wholesome and plant-based

精心搭配,每日1500-1800大卡

1500-1800KCal per day

在轻盈的道路上兼顾健康与美味!

Healthy, tasty and good for digestion.

1/3/5天,多种选择,每天新鲜配送

1-,3- and 5-days options available with

daily delivery all over Shanghai!

DEF训练营学员付费后开营日收到优惠码

在Lizzy’s线上微店餐食消费

全场可享88折专享优惠

日常选购请点击微店链接订购

 

赞助品牌

alandv 赞助学员开营能量包每人1份

每份内含:

3支谷物棒、3支蛋白棒、3瓶奶昔
(以实物为准)

艾兰得威(alandv)是诞生于上海的新秀品牌,专注运动活力营养和健康零食品类,为爱生活、爱运动的年轻乐活一族提供健康营养。

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第一期减脂营参与场馆

浦东地区 Pudong District

打破惯性,剥离油腻。

让大脑和身体学会燃脂,增加瘦体重。

不仅瘦,还要长瘦!

Let both of your brain and body learn

how to burn the fat in your body.

Gain muscle without struggle.

Be slim and keep it on.