健身8个月后一周计划表 | 如何科学安排健身计划？英文双语对照

健身8个月后一周计划表

健身是一项需要长期坚持和科学规划的运动，8个月后的健身计划更需要有针对性和系统性。下面将为大家介绍一周健身计划表，帮助大家更好地安排每周的训练内容。

周一：力量训练

周一是力量训练的最佳时间，可以选择杠铃深蹲、硬拉、卧推、引体向上等基础训练动作，每个动作3组，每组8-12次。

周二：有氧训练

周二进行有氧训练，可以选择跑步、游泳或者单车训练，每次持续30-45分钟，心率保持在60%-70%的最大心率区间。

周三：休息日

周三进行全面的休息，让身体有足够的时间进行恢复和生长。

周四：分割训练

周四进行上下半身分割训练，分别进行胸部、背部和肩部的训练，每个部位3-4个动作，每个动作3组，每组8-12次。

周五：循环训练

周五进行循环训练，可以选择健身房提供的循环训练课程，也可以自行进行循环训练，注意训练时间要控制在30-45分钟。

周六：有氧训练

周六再次进行有氧训练，可以和周二的训练方式相同，也可以选择其他有氧运动来进行。

周日：休息日

周日再次进行全面的休息，让身体得到更充分的恢复。

通过这样的一周健身计划，可以使身体得到全面的锻炼和充分的休息，促进肌肉生长，提高心肺功能和体能水平。希望大家可以根据自身情况适当调整计划，合理安排训练强度和方式。

感谢您阅读本文，希望通过这篇文章能够帮助您更科学地安排健身计划，提高身体健康水平。

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英文翻译对照，仅供参考

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Fitness schedule of a week after 8 months

Fitness is the motion that a need holds to for a long time and plans scientificly, the fitness after 8 months plans to need to have specific aim and systematization more. Schedule of a week fitness will introduce for everybody below, help everybody arrange weekly training content better.

Zhou Yi: Force trains

Zhou Yi is the optimal time that force trains, can choose barbell to crouch greatly, pull forcedly, lie push, the foundation such as pull-up trains a movement, every movement 3 groups, every groups of 8-12 second.

Zhou Er: Have oxygen training

Zhouer undertakes oxygen trains having, can choose ran, swim or bicycle trains, last every time 30-45 minute, the heartbeat maintains the interval of the biggest heartbeat in 60%-70% .

Zhou San: Playday

Zhou Sanjin rests in the round all right, let the body enough time undertakes restore and growth.

Zhou Si: Break up training

Zhou Sijin fluctuates to break up training personally partly all right, undertake the training of bosom, back and humeral ministry respectively, every place 3-4 movement, every movement 3 groups, every groups of 8-12 second.

Zhou Wu: Train circularly

Zhou Wujin trains circularly all right, the loop that can choose gym to offer trains course, also can undertake circular training by oneself, the attention trains time to want to control in 30-45 minute.

Saturday: Have oxygen training

Undertake oxygen trains having again Saturday, can mix training way of Zhou Er is same, also can choose other sport having oxygen to undertake.

Weekday: Playday

Weekday undertakes comprehensive rest again, let the body get more sufficient refreshment.

Adopt plan of such a week fitness, can make the body gets taking exercise in the round mixing sufficient rest, stimulative muscle grows, raise heart lungs function and physical ability level. Hope everybody can adjust a plan appropriately according to oneself circumstance, reasonable arrangement trains intensity and means.

Thank you to read the article, the hope can help you arrange gymnastical plan more scientificly through this article, raise healthy level.