站在健身房，你问：能一次锻炼身体的各个部位，且最虐人的训练是什么？健身老鸟一定会告诉你是心肺训练。它不光能助你消灭脂肪、增加肌力，还能让你如释重负瘫倒在地时，爱上这种最虐的训练！
要知道，跑步、游泳、跳绳都能助你提高心肺训练，可如果你想要有更好的训练效果，就需要一套特别虐人，练完即刻汗（神）流（清）浃（气）背（爽）的训练。10个动作，将你的身体推到极限，跟着本期咕咚学院一起，照（戳↓）着（视↓）练（频↓），虐到大汗淋漓，向着更好的自己say hi~
看到此文的男同胞们也不要吝啬你的流量，动动大拇指分享给你爱的她吧~
</p><div class="tieba-inline-style-25"> </div>
<p class="tieba-inline-style-26">
<span class="tieba-inline-style-27"><span class="tieba-inline-style-28">（点击↑↑↑图片查看视频，建议</span><span class="tieba-inline-style-29"><span class="tieba-inline-style-30">在</span>wifi<span class="tieba-inline-style-31">下查看！</span></span><span class="tieba-inline-style-32">）</span></span>
</p>
<p class="tieba-inline-style-33">
<a><img src="https://imageads.codoon.com/backend/0901bfe2-0278-11e7-ba16-015aa2409590.jpg" class="tieba-inline-style-34"></a><span class="tieba-inline-style-35"><br></span>
</p>
<p class="tieba-inline-style-36">
<br>
</p>
<section class="_135editor tieba-inline-style-37" data-tools="135编辑器" data-id="89013">
<section>
<section class="tieba-inline-style-38">
<section class="135brush tieba-inline-style-39" data-brushtype="text">
<span class="tieba-inline-style-40">课程功效</span>
</section>
</section>
</section>
</section>
<p class="tieba-inline-style-41">
<br>
</p>
<p class="tieba-inline-style-42">
<span class="tieba-inline-style-43">本期课程旨在提高训练者心肺功能，为其他更高强度的训练做好准备。有益于人的心血管健康，消灭脂肪、帮助增肌和释放压力。</span><span class="tieba-inline-style-44"></span>
</p>
<p class="tieba-inline-style-45">
<br>
</p>
<section class="_135editor tieba-inline-style-46" data-tools="135编辑器" data-id="89013">
<section class="tieba-inline-style-47">
<section class="tieba-inline-style-48">
<section class="135brush tieba-inline-style-49" data-brushtype="text">
<span class="tieba-inline-style-50">当前难度</span>
</section>
</section>
</section>
</section>
<p class="tieba-inline-style-51">
<br>
</p>
<p class="tieba-inline-style-52">
<span class="tieba-inline-style-53">入门级，零基础人群即可训练。</span>
</p>
<p class="tieba-inline-style-54">
<br>
</p>
<section class="_135editor tieba-inline-style-55" data-tools="135编辑器" data-id="89013">
<section class="tieba-inline-style-56">
<section class="tieba-inline-style-57">
<section class="135brush tieba-inline-style-58" data-brushtype="text">
<span class="tieba-inline-style-59">训练说明</span>
</section>
</section>
</section>
</section>
<p class="tieba-inline-style-60">
<br>
</p>
<p class="tieba-inline-style-61">
<strong><span class="tieba-inline-style-62">时间<span class="tieba-inline-style-63">：</span></span></strong><span class="tieba-inline-style-64"><span class="tieba-inline-style-65"></span>5—10 分钟</span>
</p>
<p class="tieba-inline-style-66">
<strong><span class="tieba-inline-style-67">训练目标：心肺训练</span></strong>
</p>
<p class="tieba-inline-style-68">
<strong><span class="tieba-inline-style-69">热身：</span></strong><span class="tieba-inline-style-70">动态热身</span>
</p>
<p class="tieba-inline-style-71">
<strong><span class="tieba-inline-style-72">训练：</span></strong>
</p>
<p class="tieba-inline-style-73">
<br>
</p>
<p class="tieba-inline-style-74">
<span class="tieba-inline-style-75">·</span><span class="tieba-inline-style-76">踢腿 15*2/侧</span>
</p>
<section class="_135editor tieba-inline-style-77" data-tools="135编辑器" data-id="86456">
<section class="layout tieba-inline-style-78">
<section class="tieba-inline-style-79">
<section class="tieba-inline-style-80"></section>
<section class="tieba-inline-style-81"></section>
</section>
<section data-bgless="lighten" data-bglessp="15%" class="tieba-inline-style-82">
<section class="135brush tieba-inline-style-83">
<p class="tieba-inline-style-84">
<span class="tieba-inline-style-85">Tips：<span class="tieba-inline-style-86">1尽量保证身体直立，支撑腿直立</span></span>
</p>
</section>
</section>
<section class="tieba-inline-style-87">
<section class="tieba-inline-style-88"></section>
<section class="tieba-inline-style-89"></section>
</section>
</section>
</section>
<p class="tieba-inline-style-90">
<br>
</p>
<p class="tieba-inline-style-91">
<span class="tieba-inline-style-92">·</span><span class="tieba-inline-style-93">弓步蹲踢腿 20”</span>
</p>
<section class="_135editor tieba-inline-style-94" data-tools="135编辑器" data-id="86456">
<section class="layout tieba-inline-style-95">
<section class="tieba-inline-style-96">
<section class="tieba-inline-style-97"></section>
<section class="tieba-inline-style-98"></section>
</section>
<section data-bgless="lighten" data-bglessp="15%" class="tieba-inline-style-99">
<section class="135brush tieba-inline-style-100">
<p class="tieba-inline-style-101">
<span class="tieba-inline-style-102"> Tips：<span class="tieba-inline-style-103">1保证下蹲时重心在两腿之间</span></span>
</p>
<p>
<span class="tieba-inline-style-104"> 2膝关节朝向和脚尖一致</span>
</p>
</section>
</section>
<section class="tieba-inline-style-105">
<section class="tieba-inline-style-106"></section>
<section class="tieba-inline-style-107"></section>
</section>
</section>
</section>
<p class="tieba-inline-style-108">
<br>
</p>
<p class="tieba-inline-style-109">
·<span class="tieba-inline-style-110">原地爬行 30”</span>
</p>
<section class="_135editor tieba-inline-style-111" data-tools="135编辑器" data-id="86456">
<section class="layout tieba-inline-style-112">
<section class="tieba-inline-style-113">
<section class="tieba-inline-style-114"></section>
<section class="tieba-inline-style-115"></section>
</section>
<section data-bgless="lighten" data-bglessp="15%" class="tieba-inline-style-116">
<section class="135brush tieba-inline-style-117">
<p class="tieba-inline-style-118">
<span class="tieba-inline-style-119">Tips：<span class="tieba-inline-style-120">1爬行起立时后跟尽量踩地</span></span>
</p>
<p>
<span class="tieba-inline-style-121"> 2支撑时身体与地面平行</span>
</p>
</section>
</section>
<section class="tieba-inline-style-122">
<section class="tieba-inline-style-123"></section>
<section class="tieba-inline-style-124"></section>
</section>
</section>
</section>
<p class="tieba-inline-style-125">
<br>
</p>
<p class="tieba-inline-style-126">
<span class="tieba-inline-style-127">·</span><span class="tieba-inline-style-128">俯身支撑跨步跳 20”</span>
</p>
<section class="_135editor tieba-inline-style-129" data-tools="135编辑器" data-id="86456">
<section class="layout tieba-inline-style-130">
<section class="tieba-inline-style-131">
<section class="tieba-inline-style-132"></section>
<section class="tieba-inline-style-133"></section>
</section>
<section data-bgless="lighten" data-bglessp="15%" class="tieba-inline-style-134">
<section class="135brush tieba-inline-style-135">
<p class="tieba-inline-style-136">
<span class="tieba-inline-style-137">Tips：<span class="tieba-inline-style-138">1支撑时身体呈板式</span></span>
</p>
<p>
<span class="tieba-inline-style-139"> 2跳起时膝关节与脚尖一致</span>
</p>
</section>
</section>
<section class="tieba-inline-style-140">
<section class="tieba-inline-style-141"></section>
<section class="tieba-inline-style-142"></section>
</section>
</section>
</section>
<p class="tieba-inline-style-143">
<span class="tieba-inline-style-144"> </span>
</p>
<p class="tieba-inline-style-145">
<span class="tieba-inline-style-146">·</span><span class="tieba-inline-style-147">俄罗斯转体 30”</span>
</p>
<section class="_135editor tieba-inline-style-148" data-tools="135编辑器" data-id="86456">
<section class="layout tieba-inline-style-149">
<section class="tieba-inline-style-150">
<section class="tieba-inline-style-151"></section>
<section class="tieba-inline-style-152"></section>
</section>
<section data-bgless="lighten" data-bglessp="15%" class="tieba-inline-style-153">
<section class="135brush tieba-inline-style-154">
<p class="tieba-inline-style-155">
<span class="tieba-inline-style-156">Tips：</span><span class="tieba-inline-style-157">1保证腿不动</span>
</p>
<p>
<span class="tieba-inline-style-158"> 2转动时骨盆尽量保证不动<br> 3侧腹发力，切忌手带动身体乏力</span>
</p>
</section>
</section>
<section class="tieba-inline-style-159">
<section class="tieba-inline-style-160"></section>
<section class="tieba-inline-style-161"></section>
</section>
</section>
</section>
<p class="tieba-inline-style-162">
<br>
</p>
<p class="tieba-inline-style-163">
<span class="tieba-inline-style-164">·</span><span class="tieba-inline-style-165">两头起15次</span>
</p>
<section class="_135editor tieba-inline-style-166" data-tools="135编辑器" data-id="86456">
<section class="layout tieba-inline-style-167">
<section class="tieba-inline-style-168">
<section class="tieba-inline-style-169"></section>
<section class="tieba-inline-style-170"></section>
</section>
<section data-bgless="lighten" data-bglessp="15%" class="tieba-inline-style-171">
<section class="135brush tieba-inline-style-172">
<p class="tieba-inline-style-173">
<span class="tieba-inline-style-174">Tips：</span><span class="tieba-inline-style-175">1髋关节作为中点</span>
</p>
<p>
<span class="tieba-inline-style-176"> 2身体上下一起发力<br> 3腹部发力，头部保持中立位</span>
</p>
</section>
</section>
<section class="tieba-inline-style-177">
<section class="tieba-inline-style-178"></section>
<section class="tieba-inline-style-179"></section>
</section>
</section>
</section>
<p class="tieba-inline-style-180">
<br>
</p>
<p class="tieba-inline-style-181">
<span class="tieba-inline-style-182">·</span><span class="tieba-inline-style-183">波比跳10次</span>
</p>
<section class="_135editor tieba-inline-style-184" data-tools="135编辑器" data-id="86456">
<section class="layout tieba-inline-style-185">
<section class="tieba-inline-style-186">
<section class="tieba-inline-style-187"></section>
<section class="tieba-inline-style-188"></section>
</section>
<section data-bgless="lighten" data-bglessp="15%" class="tieba-inline-style-189">
<section class="135brush tieba-inline-style-190">
<p class="tieba-inline-style-191">
<span class="tieba-inline-style-192">Tips：</span><span class="tieba-inline-style-193">1下落时尽量保持身体支撑呈板式</span>
</p>
<p>
<span class="tieba-inline-style-194"> 2跳起时向上弹起</span>
</p>
</section>
</section>
<section class="tieba-inline-style-195">
<section class="tieba-inline-style-196"></section>
<section class="tieba-inline-style-197"></section>
</section>
</section>
</section>
<p class="tieba-inline-style-198">
<br>
</p>
<p class="tieba-inline-style-199">
<span class="tieba-inline-style-200">·</span><span class="tieba-inline-style-201">动态深蹲20”</span>
</p>
<section class="_135editor tieba-inline-style-202" data-tools="135编辑器" data-id="86456">
<section class="layout tieba-inline-style-203">
<section class="tieba-inline-style-204">
<section class="tieba-inline-style-205"></section>
<section class="tieba-inline-style-206"></section>
</section>
<section data-bgless="lighten" data-bglessp="15%" class="tieba-inline-style-207">
<section class="135brush tieba-inline-style-208">
<p class="tieba-inline-style-209">
<span class="tieba-inline-style-210">Tips：</span><span class="tieba-inline-style-211">1用异侧手触碰踝关节内缘</span>
</p>
<p>
<span class="tieba-inline-style-212"> 2转体时保证两腿稳定成90度<br> 3脚底踏实</span>
</p>
</section>
</section>
<section class="tieba-inline-style-213">
<section class="tieba-inline-style-214"></section>
<section class="tieba-inline-style-215"></section>
</section>
</section>
</section>
<p class="tieba-inline-style-216"></p>
<p class="tieba-inline-style-217"><span class="tieba-inline-style-218"><br></span></p><p class="tieba-inline-style-219">
<span class="tieba-inline-style-220">·</span><span class="tieba-inline-style-221">侧跨步蹲10次</span>
</p>
<section class="_135editor tieba-inline-style-222" data-tools="135编辑器" data-id="86456">
<section class="layout tieba-inline-style-223">
<section class="tieba-inline-style-224">
<section class="tieba-inline-style-225"></section>
<section class="tieba-inline-style-226"></section>
</section>
<section data-bgless="lighten" data-bglessp="15%" class="tieba-inline-style-227">
<section class="135brush tieba-inline-style-228">
<p class="tieba-inline-style-229">
<span class="tieba-inline-style-230">Tips：</span><span class="tieba-inline-style-231">1腿向一侧跨出，臀部向后坐</span>
</p>
<p>
<span class="tieba-inline-style-232"> 2重心在两腿间<br> 3脚尖和膝关节方向一致</span>
</p>
</section>
</section>
<section class="tieba-inline-style-233">
<section class="tieba-inline-style-234"></section>
<section class="tieba-inline-style-235"></section>
</section>
</section>
</section>
<p class="tieba-inline-style-236"></p>
<p class="tieba-inline-style-237"><span class="tieba-inline-style-238"><br></span></p><p class="tieba-inline-style-239">
<span class="tieba-inline-style-240">·平板支撑</span>
</p>
<section class="_135editor tieba-inline-style-241" data-tools="135编辑器" data-id="86456">
<section class="layout tieba-inline-style-242">
<section class="tieba-inline-style-243">
<section class="tieba-inline-style-244"></section>
<section class="tieba-inline-style-245"></section>
</section>
<section data-bgless="lighten" data-bglessp="15%" class="tieba-inline-style-246">
<section class="135brush tieba-inline-style-247">
<p class="tieba-inline-style-248">
<span class="tieba-inline-style-249">Tips：</span><span class="tieba-inline-style-250">1切忌耸肩</span>
</p>
<p>
<span class="tieba-inline-style-251"> 2身体呈板式<br> 3切忌塌腰</span>
</p>
</section>
</section>
<section class="tieba-inline-style-252">
<section class="tieba-inline-style-253"></section>
<section class="tieba-inline-style-254"></section>
</section>
</section>
</section>
<p class="tieba-inline-style-255"></p>
<p class="tieba-inline-style-256"><span class="tieba-inline-style-257"><br></span></p><p class="tieba-inline-style-258">
<span class="tieba-inline-style-259">·放松：全身拉伸</span><span class="tieba-inline-style-260"> </span><br>
</p>
<p class="tieba-inline-style-261">
<span class="tieba-inline-style-262"></span>
</p>
<p class="tieba-inline-style-263">
<br>
</p>
<section class="_135editor tieba-inline-style-264" data-tools="135编辑器" data-id="89013">
<section class="tieba-inline-style-265">
<section class="tieba-inline-style-266">
<section class="135brush tieba-inline-style-267" data-brushtype="text">
<span class="tieba-inline-style-268">适用人群</span>
</section>
</section>
</section>
</section>
<p class="tieba-inline-style-269">
<br>
</p>
<p class="tieba-inline-style-270">
<span class="tieba-inline-style-271">a适合平时缺少运动的训练者</span>
</p>
<p class="tieba-inline-style-272">
<span class="tieba-inline-style-273">b心肺功能较差的训练者</span>
</p>
<p class="tieba-inline-style-274">
<span class="tieba-inline-style-275">c想要培养良好运动习惯的初学者</span>
</p>
<p class="tieba-inline-style-276">
<br>
</p>
<section class="_135editor tieba-inline-style-277" data-tools="135编辑器" data-id="89013">
<section class="tieba-inline-style-278">
<section class="tieba-inline-style-279">
<section class="135brush tieba-inline-style-280" data-brushtype="text">
<span class="tieba-inline-style-281">温馨提示</span>
</section>
</section>
</section>
</section>
<p class="tieba-inline-style-282">
<br>
</p>
<p class="tieba-inline-style-283">
<span class="tieba-inline-style-284">1、训练前进行热身，减少运动伤害，让身体处于放松状态；</span>
</p>
<p class="tieba-inline-style-285">
<span class="tieba-inline-style-286">2、训练后进行对应部位拉伸，可有效缓解疼痛；</span>
</p>
<p class="tieba-inline-style-287">
<span class="tieba-inline-style-288">3、每周训练2-3次；</span>
</p>
<p class="tieba-inline-style-289">
<span class="tieba-inline-style-290">4、有心脑疾病及功能障碍者不宜参加。</span>
</p>
<p class="tieba-inline-style-291">
<span class="tieba-inline-style-292"><br></span>
</p>
<p class="tieba-inline-style-293">
<span class="tieba-inline-style-294"></span>
</p>
<section class="_135editor tieba-inline-style-295" data-tools="135编辑器" data-id="87560">
<p class="tieba-inline-style-296">
<img data-id="87560" data-role="guide-img" title="分割线" src="https://imageads.codoon.com/codoon-aticle/2fc34f6b-5ca4-11e7-951a-015cf2a38630.com/cache/remote/ahr0chm6ly9tbwjpei5xbg9nby5jbi9tbwjpei9jwlyyafjwdufqahj4uvuxb3bma0vobkncoufysxhvd1dxmjzsd2ljylfocffom3virehpykjtsmzjnlb6udbpy1fmbjbzmjfedli0eetzevbfczc0mvvyus8wp3d4x2ztdd1nawy=!640m0" class="tieba-inline-style-297">
</p>
</section>
<p class="tieba-inline-style-298">
<span class="tieba-inline-style-299"></span>
</p>
<section class="tieba-inline-style-300">
<section class="tieba-inline-style-301">
<section data-brushtype="text" class="135brush tieba-inline-style-302">
<span class="tieba-inline-style-303">今日互动话题</span>
</section><span class="tieba-inline-style-304"> </span>
<section class="tieba-inline-style-305"></section>
<section class="tieba-inline-style-306"></section>
</section>
</section>
<p class="tieba-inline-style-307">
<br>
</p>
<section class="tieba-inline-style-308">
<section data-width="100%" class="tieba-inline-style-309">
<section data-width="100%" class="tieba-inline-style-310">
<section class="tieba-inline-style-311">
<section class="135brush tieba-inline-style-312">
<p class="tieba-inline-style-313">
<span class="tieba-inline-style-314">你更喜欢长跑还是短跑？</span>
</p>
</section>
</section>
</section>
</section>
</section>
<p class="tieba-inline-style-315">
<br>
</p>
<p class="tieba-inline-style-316">
<span class="tieba-inline-style-317"></span>
</p>
<p class="tieba-inline-style-318">
<span class="tieba-inline-style-319">渴望奔跑的你、希望成为更好的你、渴求变成更强大的你…心肺训练必不可少，只要坚持、坚定，它能支撑你在运动这条路上走的更远更好。在成为更好的自己这条路上，记得带话题#</span><a class="tieba-inline-style-320">我是型动派</a><span class="tieba-inline-style-321"> 将你的运动图文发至运动圈和我们分享，戳↓图，我们互相监督、共同进步！</span></p>
<p class="tieba-inline-style-322">
<a><img src="https://imageads.codoon.com/backend/b98d5881-1a96-11e7-be8a-015b23686198.jpg" class="tieba-inline-style-323"></a><span class="tieba-inline-style-324"><br></span>
</p>
<p class="tieba-inline-style-325">
<span class="tieba-inline-style-326"><br></span>
</p>
<p class="tieba-inline-style-327">
<span class="tieba-inline-style-328"></span></p><span class="tieba-inline-style-329"> </span><section class="_135editor tieba-inline-style-330" data-tools="135编辑器" data-id="87560"><p class="tieba-inline-style-331"><img data-id="87560" data-role="guide-img" title="分割线" src="https://imageads.codoon.com/codoon-aticle/2fc80d0b-5ca4-11e7-951a-015cf2a38630.com/cache/remote/ahr0chm6ly9tbwjpei5xbg9nby5jbi9tbwjpei9jwlyyafjwdufqahj4uvuxb3bma0vobkncoufysxhvd1dxmjzsd2ljylfocffom3virehpykjtsmzjnlb6udbpy1fmbjbzmjfedli0eetzevbfczc0mvvyus8wp3d4x2ztdd1nawy=!640m0" class="tieba-inline-style-332"></p></section><p class="tieba-inline-style-333"><br class="tieba-inline-style-334"></p><p class="tieba-inline-style-335"><br class="tieba-inline-style-336"></p><section data-id="85997" data-tools="135编辑器" class="_135editor tieba-inline-style-337"><section class="tieba-inline-style-338"><section class="tieba-inline-style-339"><section class="tieba-inline-style-340"><img class="assistant tieba-inline-style-341" src="https://imageads.codoon.com/codoon-aticle/2fc66c9d-5ca4-11e7-951a-015cf2a38630.com/cache/remote/ahr0chm6ly9tbwjpei5xbg9nby5jbi9tbwjpei9idthoy3r4shftvzbuu0puoha4t0hwrvf3sglju3duawjgqkzkcmljow5rznrfmhdjr0y2yudjz05jae9ucjn4wxo3z0drbxjabwv4n3htm2x5nzvxv2xidy8w!640m0"></section></section></section><section class="tieba-inline-style-342"><p class="tieba-inline-style-343"><span class="tieba-inline-style-344">今日荐书</span></p><p class="tieba-inline-style-345"><br class="tieba-inline-style-346"></p></section></section>
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</p><p class="tieba-inline-style-348"><a><img src="https://imageads.codoon.com/backend/5b018f6e-2363-11e7-882d-015b7bb50e78.jpg!640m0" class="tieba-inline-style-349"></a></p><p class="tieba-inline-style-350"><br></p><p class="tieba-inline-style-351"></p><p class="tieba-inline-style-352"><br></p><p class="tieba-inline-style-353"><font size="2">这本书的作者是90后写作者陈谌，主打篇目《冰箱里的企鹅》讲述了一个单身独居的男人在冰箱里发现了一只企鹅，由一开始的惊讶排斥，到后面与企鹅相依相伴，渐渐感情深厚，然而就在他习惯企鹅的存在的时候，企鹅却突然消失了。这样一个看似荒诞的故事，实际上却体现了大都市中那些独自打拼的年轻人们内心的无奈与辛酸。</font></p><p class="tieba-inline-style-354"><font size="2"><br>整本书的语言有趣幽默，行文风格多变，时而奇幻时而温情，充满90后写作者的青春活力，鲜活反映了时下年轻人对校园、都市、情感、生活的奇思妙想，怪诞而不怪异，惊奇而不惊悚，处处彰显了90后的特立独行。</font><br></p><p class="tieba-inline-style-355"><font size="2"><br></font></p>
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