plan中级居家每周 3 个训练日
4-Week Kettlebell Glute Power
Explosive posterior-chain training with one kettlebell. 3 days/week.
28 分钟701 次浏览21 收藏
Four weeks of kettlebell work blending explosive swings, squat patterns and hinges. You need one kettlebell you can swing comfortably and space to move. Rest 60-90 seconds between strength sets and go all-out on swing intervals.
计划安排
1 周计划第 1 周
第 1 天Kettlebell Swing + Goblet Squat + Single-Leg RDL + Glute Bridge (Bodyweight)5x15 / 3x12
第 2 天休息日散步、拉伸或充分恢复——本日无安排训练。
第 3 天Single-Leg RDL + Reverse Lunge + Walking Lunge + Kettlebell Swing3x12
第 4 天休息日散步、拉伸或充分恢复——本日无安排训练。
第 5 天Kettlebell Swing + Goblet Squat + Squat Jack + Glute Bridge MarchEMOM 12 min
第 6 天休息日散步、拉伸或充分恢复——本日无安排训练。
第 7 天休息日散步、拉伸或充分恢复——本日无安排训练。
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