Time_32x32 21:10    Intensity_moderate_32x32 Moderate    Target_32x32 下半身    Ic_workout_dumbbell_32x32 有氧器械
这项锻炼始于热身,以便让你的双腿运动起来。热身阶段,阻力水平不会改变,但用力程度不断加强。你可以根据锻炼速度来设想用力程度。此项锻炼的主要运动组为 3 组 Hill 重复动作。一定要相应地调整阻力水平,并紧盯你应该踩下踏板的‘速度’。

Exercises

2 rounds of:
坐姿骑行
Resistance: Light
Effort: Light
坐姿骑行

1 minute
坐姿骑行
Resistance: Light
Effort: Moderate
坐姿骑行

1 minute
坐姿骑行
Resistance: Light
Effort: Vigorous
坐姿骑行

30 seconds

3 rounds of:
坐姿骑行
Resistance: Light
Effort: Moderate
坐姿骑行

1 minute
坐姿骑行
Resistance: Moderate
Effort: Moderate
坐姿骑行

1 minute
坐姿骑行
Resistance: Heavy
Effort: Moderate
坐姿骑行

1 minute
站姿骑行
Resistance: Maximum
Effort: Moderate
站姿骑行

30 seconds
坐姿骑行
Resistance: Light
Effort: Very Hard
坐姿骑行

1 minute

1 round of:
坐姿骑行
Resistance: Light
Effort: Light
坐姿骑行

1 minute

1 round of:
过渡
过渡

10 seconds
四伸展
四伸展

30 seconds
躺在断筋伸展
躺在断筋伸展

30 seconds
椒盐脆饼伸展
椒盐脆饼伸展

30 seconds

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Do this workout in Workout Trainer on your iOS & Android devices.


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