![](https://img.haomeiwen.com/i4951367/95b93696fb7d4b76.jpg)
第一阶段:适应期
![](https://img.haomeiwen.com/i4951367/76efc6323cd27337.png)
D15训练任务
热身
![](https://img.haomeiwen.com/i4951367/ba96d943953ac7b5.gif)
整理活动
![](https://img.haomeiwen.com/i4951367/5bcde0180c3b1943.gif)
![](https://img.haomeiwen.com/i4951367/3c4a975a39eb1cc9.gif)
抗阻力训练
![](https://img.haomeiwen.com/i4951367/2cfb57ab364a0db2.gif)
![](https://img.haomeiwen.com/i4951367/886d6adc56aade9e.gif)
![](https://img.haomeiwen.com/i4951367/7ca3c8a3dcc14492.gif)
![](https://img.haomeiwen.com/i4951367/5d352f69a2f8d3a9.gif)
![](https://img.haomeiwen.com/i4951367/71db1aa986fff72d.gif)
有氧训练:30分钟
运动心率(220-年龄)*(75%-85%)(10min)
运动心率(220-年龄)*(65%-75%)(20min)
放松:拉伸/泡沫轴(10min)
![](https://img.haomeiwen.com/i4951367/d82f588eac8e2de5.gif)
![](https://img.haomeiwen.com/i4951367/31f8bf50b25029a5.gif)
一周营养餐
![](https://img.haomeiwen.com/i4951367/28cffe150ff851bc.png)
第一阶段:适应期
D15训练任务
运动心率(220-年龄)*(75%-85%)(10min)
运动心率(220-年龄)*(65%-75%)(20min)
一周营养餐
本文标题:百日马甲线D15任务
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