{"id":1394,"date":"2024-08-29T12:23:42","date_gmt":"2024-08-29T04:23:42","guid":{"rendered":"https:\/\/choozseo.com\/blog\/sport\/novice-fitness-menu-girl-four-day-heavy-training-plan-to-create-an-ideal-body\/"},"modified":"2024-08-29T12:23:42","modified_gmt":"2024-08-29T04:23:42","slug":"novice-fitness-menu-girl-four-day-heavy-training-plan-to-create-an-ideal-body","status":"publish","type":"post","link":"https:\/\/choozseo.com\/blog\/sport\/novice-fitness-menu-girl-four-day-heavy-training-plan-to-create-an-ideal-body\/","title":{"rendered":"\u65b0\u624b\u5065\u8eab\u9078\u55ae\u5973\uff1a\u56db\u5929\u91cd\u8a13\u8a08\u756b\u6253\u9020\u7406\u60f3\u8eab\u6750"},"content":{"rendered":"<p>\u96a8\u8457\u5065\u8eab\u98a8\u6f6e\u7684\u8208\u8d77\uff0c\u8d8a\u4f86\u8d8a\u591a\u7684\u5973\u6027\u958b\u59cb\u95dc\u6ce8\u81ea\u5df1\u7684\u8eab\u6750\u8207\u5065\u5eb7\uff0c\u91cd\u8a13\u6210\u70ba\u4e86\u5176\u4e2d\u4e00\u500b\u71b1\u9580\u9078\u9805\u3002\u7136\u800c\uff0c\u5c0d\u65bc\u525b\u958b\u59cb\u63a5\u89f8\u5065\u8eab\u7684\u65b0\u624b\u5973\u6027\u4f86\u8aaa\uff0c\u53ef\u80fd\u6703\u611f\u5230\u56f0\u60d1\uff0c\u5c24\u5176\u662f\u5982\u4f55\u9078\u64c7\u5408\u9069\u7684\u5065\u8eab\u9078\u55ae\u3002\u672c\u6587\u5c07\u91dd\u5c0d\u65b0\u624b\u5065\u8eab\u9078\u55ae\u5973\uff0c\u63d0\u4f9b\u4e00\u500b\u7cfb\u7d71\u5316\u7684\u91cd\u8a13\u8a08\u756b\uff0c\u8b93\u4f60\u4ee5\u6b63\u78ba\u7684\u65b9\u6cd5\u9032\u884c\u8a13\u7df4\uff0c\u6700\u7d42\u9054\u5230\u7406\u60f3\u7684\u8eab\u6750\u8207\u5065\u5eb7\u72c0\u614b\u3002<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"\u986f\u793a\/\u96b1\u85cf\u5167\u5bb9\u76ee\u9304\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/choozseo.com\/blog\/sport\/novice-fitness-menu-girl-four-day-heavy-training-plan-to-create-an-ideal-body\/#%E9%87%8D%E8%A8%93%E7%9A%84%E5%A5%BD%E8%99%95\" >\u91cd\u8a13\u7684\u597d\u8655<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/choozseo.com\/blog\/sport\/novice-fitness-menu-girl-four-day-heavy-training-plan-to-create-an-ideal-body\/#%E6%96%B0%E6%89%8B%E5%81%A5%E8%BA%AB%E9%81%B8%E5%96%AE%EF%BC%9A%E4%B8%80%E9%80%B1%E5%9B%9B%E5%A4%A9%E9%87%8D%E8%A8%93%E5%AE%89%E6%8E%92\" >\u65b0\u624b\u5065\u8eab\u9078\u55ae\uff1a\u4e00\u9031\u56db\u5929\u91cd\u8a13\u5b89\u6392<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/choozseo.com\/blog\/sport\/novice-fitness-menu-girl-four-day-heavy-training-plan-to-create-an-ideal-body\/#%E7%AC%AC%E4%B8%80%E5%A4%A9%EF%BC%9A%E4%B8%8A%E8%82%A2%E8%A8%93%E7%B7%B4\" >\u7b2c\u4e00\u5929\uff1a\u4e0a\u80a2\u8a13\u7df4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/choozseo.com\/blog\/sport\/novice-fitness-menu-girl-four-day-heavy-training-plan-to-create-an-ideal-body\/#%E7%AC%AC%E4%BA%8C%E5%A4%A9%EF%BC%9A%E4%B8%8B%E8%82%A2%E8%A8%93%E7%B7%B4\" >\u7b2c\u4e8c\u5929\uff1a\u4e0b\u80a2\u8a13\u7df4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/choozseo.com\/blog\/sport\/novice-fitness-menu-girl-four-day-heavy-training-plan-to-create-an-ideal-body\/#%E7%AC%AC%E4%B8%89%E5%A4%A9%EF%BC%9A%E6%A0%B8%E5%BF%83%E8%A8%93%E7%B7%B4%E5%8F%8A%E6%9C%89%E6%B0%A7%E9%81%8B%E5%8B%95\" >\u7b2c\u4e09\u5929\uff1a\u6838\u5fc3\u8a13\u7df4\u53ca\u6709\u6c27\u904b\u52d5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/choozseo.com\/blog\/sport\/novice-fitness-menu-girl-four-day-heavy-training-plan-to-create-an-ideal-body\/#%E7%AC%AC%E5%9B%9B%E5%A4%A9%EF%BC%9A%E5%85%A8%E8%BA%AB%E7%B6%9C%E5%90%88%E8%A8%93%E7%B7%B4\" >\u7b2c\u56db\u5929\uff1a\u5168\u8eab\u7d9c\u5408\u8a13\u7df4<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/choozseo.com\/blog\/sport\/novice-fitness-menu-girl-four-day-heavy-training-plan-to-create-an-ideal-body\/#%E6%96%B0%E6%89%8B%E5%A5%B3%E6%80%A7%E5%81%A5%E8%BA%AB%E7%9A%84%E9%81%B8%E6%93%87%E6%8C%87%E5%8D%97\" >\u65b0\u624b\u5973\u6027\u5065\u8eab\u7684\u9078\u64c7\u6307\u5357<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/choozseo.com\/blog\/sport\/novice-fitness-menu-girl-four-day-heavy-training-plan-to-create-an-ideal-body\/#%E9%80%B1%E9%96%93%E8%A8%93%E7%B7%B4%E8%A8%88%E7%95%AB%E7%AF%84%E4%BE%8B\" >\u9031\u9593\u8a13\u7df4\u8a08\u756b\u7bc4\u4f8b<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/choozseo.com\/blog\/sport\/novice-fitness-menu-girl-four-day-heavy-training-plan-to-create-an-ideal-body\/#%E7%B5%90%E8%AA%9E\" >\u7d50\u8a9e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/choozseo.com\/blog\/sport\/novice-fitness-menu-girl-four-day-heavy-training-plan-to-create-an-ideal-body\/#%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C\" >\u5e38\u898b\u554f\u984c<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"%E9%87%8D%E8%A8%93%E7%9A%84%E5%A5%BD%E8%99%95\"><\/span>\u91cd\u8a13\u7684\u597d\u8655<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u8a31\u591a\u65b0\u624b\u5973\u6027\u53ef\u80fd\u4ee5\u70ba\u6709\u6c27\u904b\u52d5\u8db3\u5920\u9054\u5230\u6e1b\u8102\u7684\u6548\u679c\uff0c\u537b\u5ffd\u7565\u4e86\u91cd\u8a13\u7684\u8af8\u591a\u512a\u9ede\u3002\u91cd\u8a13\u4e0d\u50c5\u80fd\u6709\u6548\u589e\u52a0\u808c\u8089\u91cf\uff0c\u9084\u6709\u52a9\u65bc\u63d0\u9ad8\u57fa\u790e\u4ee3\u8b1d\u7387\uff0c\u4f7f\u8eab\u9ad4\u5728\u4f11\u606f\u72c0\u614b\u4e0b\u4e5f\u80fd\u6301\u7e8c\u71c3\u71d2\u5361\u8def\u91cc\u3002\u6b64\u5916\uff0c\u7d93\u904e\u91cd\u8a13\u5f8c\uff0c\u5973\u6027\u4e0d\u5fc5\u64d4\u5fc3\u6703\u8b8a\u5f97\u904e\u65bc\u58ef\u78a9\uff0c\u56e0\u70ba\u5973\u6027\u7684\u8377\u723e\u8499\u7d50\u69cb\u4f7f\u5f97\u5979\u5011\u8f03\u96e3\u589e\u52a0\u808c\u8089\u91cf\uff0c\u91cd\u8a13\u66f4\u591a\u7684\u662f\u5851\u9020\u8eab\u5f62\uff0c\u63d0\u5347\u9ad4\u614b\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E6%96%B0%E6%89%8B%E5%81%A5%E8%BA%AB%E9%81%B8%E5%96%AE%EF%BC%9A%E4%B8%80%E9%80%B1%E5%9B%9B%E5%A4%A9%E9%87%8D%E8%A8%93%E5%AE%89%E6%8E%92\"><\/span>\u65b0\u624b\u5065\u8eab\u9078\u55ae\uff1a\u4e00\u9031\u56db\u5929\u91cd\u8a13\u5b89\u6392<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u4ee5\u4e0b\u662f\u4e00\u9031\u56db\u5929\u7684\u5065\u8eab\u9078\u55ae\uff0c\u7279\u5225\u9069\u5408\u65b0\u624b\u5973\u6027\uff0c\u9078\u55ae\u4e2d\u5305\u542b\u591a\u95dc\u7bc0\u904b\u52d5\uff0c\u80fd\u5920\u6709\u6548\u935b\u934a\u5927\u808c\u7fa4\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E7%AC%AC%E4%B8%80%E5%A4%A9%EF%BC%9A%E4%B8%8A%E8%82%A2%E8%A8%93%E7%B7%B4\"><\/span>\u7b2c\u4e00\u5929\uff1a\u4e0a\u80a2\u8a13\u7df4<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><strong>\u81e5\u63a8<\/strong>\uff08Bench Press\uff09 - 3\u7d44 x 10-12\u6b21<\/li>\n<li><strong>\u4e0b\u62c9<\/strong>\uff08Lat Pulldown\uff09 - 3\u7d44 x 10-12\u6b21<\/li>\n<li><strong>\u80a9\u63a8<\/strong>\uff08Shoulder Press\uff09 - 3\u7d44 x 10\u6b21<\/li>\n<li><strong>\u5212\u8239<\/strong>\uff08Bent Over Row\uff09 - 3\u7d44 x 10-12\u6b21<\/li>\n<li><strong>\u4e8c\u982d\u808c\u5f4e\u8209<\/strong>\uff08Bicep Curl\uff09 - 3\u7d44 x 12\u6b21<\/li>\n<li><strong>\u4e09\u982d\u808c\u4f38\u5c55<\/strong>\uff08Tricep Extension\uff09 - 3\u7d44 x 12\u6b21<\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"%E7%AC%AC%E4%BA%8C%E5%A4%A9%EF%BC%9A%E4%B8%8B%E8%82%A2%E8%A8%93%E7%B7%B4\"><\/span>\u7b2c\u4e8c\u5929\uff1a\u4e0b\u80a2\u8a13\u7df4<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><strong>\u6df1\u8e72<\/strong>\uff08Squat\uff09 - 3\u7d44 x 10-15\u6b21<\/li>\n<li><strong>\u786c\u8209<\/strong>\uff08Deadlift\uff09 - 3\u7d44 x 10-12\u6b21<\/li>\n<li><strong>\u81c0\u63a8<\/strong>\uff08Hip Thrust\uff09 - 3\u7d44 x 12-15\u6b21<\/li>\n<li><strong>\u817f\u63a8<\/strong>\uff08Leg Press\uff09 - 3\u7d44 x 10-12\u6b21<\/li>\n<li><strong>\u5c0f\u817f\u63d0\u8d77<\/strong>\uff08Calf Raise\uff09 - 3\u7d44 x 12-15\u6b21<\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"%E7%AC%AC%E4%B8%89%E5%A4%A9%EF%BC%9A%E6%A0%B8%E5%BF%83%E8%A8%93%E7%B7%B4%E5%8F%8A%E6%9C%89%E6%B0%A7%E9%81%8B%E5%8B%95\"><\/span>\u7b2c\u4e09\u5929\uff1a\u6838\u5fc3\u8a13\u7df4\u53ca\u6709\u6c27\u904b\u52d5<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><strong>\u5e73\u677f\u652f\u6490<\/strong>\uff08Plank\uff09 - 3\u6b21 x 30\u79d2<\/li>\n<li><strong>Russian Twist<\/strong> - 3\u7d44 x 15\u6b21<\/li>\n<li><strong>\u5c71\u7f8a\u5f0f<\/strong>\uff08Mountain Climbers\uff09 - 3\u7d44 x 20\u6b21<\/li>\n<li><strong>\u8df3\u7e69<\/strong>\uff08Jump Rope\uff09 - 10\u5206\u9418<\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"%E7%AC%AC%E5%9B%9B%E5%A4%A9%EF%BC%9A%E5%85%A8%E8%BA%AB%E7%B6%9C%E5%90%88%E8%A8%93%E7%B7%B4\"><\/span>\u7b2c\u56db\u5929\uff1a\u5168\u8eab\u7d9c\u5408\u8a13\u7df4<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><strong>\u6e05\u69d3\u53ca\u63a8\u8209<\/strong>\uff08Clean and Press\uff09 - 3\u7d44 x 8-10\u6b21<\/li>\n<li><strong>\u5bec\u8ddd\u4e0b\u62c9<\/strong>\uff08Wide-Grip Pull Down\uff09 - 3\u7d44 x 10\u6b21<\/li>\n<li><strong>\u5f13\u6b65\u8e72<\/strong>\uff08Lunges\uff09 - 3\u7d44 x 10\u6b21\/\u817f<\/li>\n<li><strong>\u4ef0\u81e5\u8d77\u5750<\/strong>\uff08Sit-Up\uff09 - 3\u7d44 x 15\u6b21<\/li>\n<li><strong>\u81ea\u7531\u91cd\u91cf\u80a9\u63a8<\/strong>\uff08Dumbbell Shoulder Press\uff09 - 3\u7d44 x 10\u6b21<\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"%E6%96%B0%E6%89%8B%E5%A5%B3%E6%80%A7%E5%81%A5%E8%BA%AB%E7%9A%84%E9%81%B8%E6%93%87%E6%8C%87%E5%8D%97\"><\/span>\u65b0\u624b\u5973\u6027\u5065\u8eab\u7684\u9078\u64c7\u6307\u5357<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u9032\u884c\u91cd\u8a13\u5c0d\u5973\u6027\u5c24\u5176\u91cd\u8981\uff0c\u56e0\u70ba\u5b83\u6709\u52a9\u65bc\u589e\u5f37\u808c\u8089\u53ca\u52a0\u901f\u65b0\u9673\u4ee3\u8b1d\u3002\u4ee5\u4e0b\u662f\u65b0\u624b\u5728\u9078\u64c7\u5065\u8eab\u9078\u55ae\u6642\u7684\u5e7e\u9ede\u8003\u91cf\uff1a<\/p>\n<ol>\n<li><strong>\u8a55\u4f30\u76ee\u6a19<\/strong>\uff1a\u660e\u78ba\u8a2d\u5b9a\u4f60\u7684\u5065\u8eab\u76ee\u6a19\uff0c\u4f8b\u5982\u6e1b\u8102\u3001\u589e\u808c\u6216\u63d0\u5347\u9ad4\u614b\u3002<\/li>\n<li><strong>\u958b\u59cb\u5fc3\u6cd5<\/strong>\uff1a\u521d\u5b78\u8005\u61c9\u5f9e\u57fa\u672c\u7684\u591a\u95dc\u7bc0\u52d5\u4f5c\u8457\u624b\uff0c\u9010\u6b65\u589e\u52a0\u5f37\u5ea6\u8207\u8ca0\u8377\u3002<\/li>\n<li><strong>\u6642\u9593\u898f\u5283<\/strong>\uff1a\u6bcf\u6b21\u8a13\u7df4\u5efa\u8b70\u81f3\u5c11\u4fdd\u6301\u572845\u5206\u9418\u5de6\u53f3\uff0c\u4e26\u78ba\u4fdd\u6bcf\u9031\u67093\u52304\u5929\u7684\u8a13\u7df4\u6642\u9593\u3002<\/li>\n<li><strong>\u4f11\u606f\u8207\u6062\u5fa9<\/strong>\uff1a\u6bcf\u7d44\u52d5\u4f5c\u4e4b\u9593\u6700\u597d\u4f11\u606f60-90\u79d2\uff0c\u4ee5\u4fc3\u9032\u6062\u5fa9\uff0c\u907f\u514d\u53d7\u50b7\u3002<\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"%E9%80%B1%E9%96%93%E8%A8%93%E7%B7%B4%E8%A8%88%E7%95%AB%E7%AF%84%E4%BE%8B\"><\/span>\u9031\u9593\u8a13\u7df4\u8a08\u756b\u7bc4\u4f8b<span 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