哪位大神送个健身计划 哪位大神帮忙给我列出一个健身的计划？想健身但毫无头绪。
\u6073\u8bf7\u54ea\u4f4d\u5927\u795e\u7ed9\u5236\u5b9a\u4e2a\u5065\u8eab\u8ba1\u5212http://pan.baidu.com/s/1bnery3d\u8fd9\u662f\u7f8e\u56fd\u8457\u540d\u5065\u8eab\u4e66\u7c4d\u300a\u56da\u5f92\u5065\u8eab\u300b\uff0c\u60f3\u5fc5\u4f60\u4e5f\u542c\u8bf4\u8fc7\uff0c\u53ea\u8981\u7167\u7740\u8fd9\u4e0a\u9762\u8fde\u80af\u5b9a\u6ca1\u95ee\u9898\uff0c\u518d\u6709\u5c31\u662f\u6ce8\u610f\u8bad\u7ec3\u540e\u7684\u808c\u8089\u62c9\u4f38\uff0c\u8981\u662f\u8bad\u7ec3\u540e\u4e0d\u53ca\u65f6\u8fdb\u884c\u808c\u8089\u62c9\u4f38\uff0c\u518d\u597d\u7684\u5065\u8eab\u8ba1\u5212\u4e5f\u65e0\u6d4e\u4e8e\u4e8b\uff0c\u8fd9\u91cc\u518d\u9001\u4f60\u4e00\u672c\u300a\u62c9\u4f38\uff1a\u6700\u597d\u7684\u8fd0\u52a8\u300b\u4f9b\u4f60\u53c2\u8003http://pan.baidu.com/s/1pJHO5Qz
\u53ea\u8981\u6709\u4e00\u5bf9\u54d1\u94c3\uff0c\u52a0\u4e0a\u7cfb\u7edf\u7684\u7ec3\u4e60\u8ba1\u5212\uff0c\u5e76\u4e14\u575a\u6301\u4e0d\u61c8\u624d\u80fd\u6210\u529f\u3002\u4f60\u662f\u521d\u7ea7\u8005\uff0c\u7ed9\u4f60\u5b89\u6392\u4e00\u4e2a\u521d\u7ea7\u5065\u8eab\u8ba1\u5212\uff0c\u6301\u4e4b\u4ee5\u6052\u51e0\u4e2a\u6708\u540e\u4f1a\u6709\u610f\u60f3\u4e0d\u5230\u7684\u6548\u679c\uff0c\u795d\u4f60\u65e9\u65e5\u53d6\u5f97\u7406\u60f3\u8eab\u6750
\u5468\u4e00\uff0c\u80f8+\u4e09\u5934\u808c\u8bad\u7ec3
\uff081\uff09\u54d1\u94c3\u5367\u63a8 10-12RM x3\u7ec4
\uff082\uff09\u54d1\u94c3\u98de\u9e1f 10-12RM x3\u7ec4
\uff083\uff09\u4fef\u5367\u6491 15-20 \uff08\u6b21\uff09 x4\u7ec4
\uff084\uff09\u5750\u59ff\u5355\u81c2\u9888\u540e\u81c2\u5c48\u4f38: 8-12RM \uff08\u6b21\uff09 x3\u7ec4
\uff085\uff09\u4fef\u7acb\u81c2\u5c48\u4f38: 8-12RM \uff08\u6b21\uff09 x3\u7ec4
\u5468\u4e09\uff0c\u80cc+\u4e8c\u5934\u808c\u8bad\u7ec3
\uff081\uff09\u54d1\u94c3\u5212\u8239: 8-12RM \uff08\u6b21\uff09 x4
\uff082\uff09\u5f15\u4f53\u5411\u4e0a\u5bbd\u63e1: 8-12RM \uff08\u6b21\uff09 x4
\uff083\uff09\u5f15\u4f53\u5411\u4e0a\u7a84\u63e1\uff1a8-12RM \uff08\u6b21\uff09 x4
\uff084\uff09\u4fef\u5750\u5f2f\u4e3e : 8-12RM \uff08\u6b21\uff09 x3\u7ec4
\uff085\uff09\u7ad9\u59ff\u54d1\u94c3\u9524\u5f0f\u5f2f\u4e3e8-12RM \uff08\u6b21\uff09 x3\u7ec4
\uff086\uff09\u5750\u59ff\u54d1\u94c3\u4ea4\u66ff\u5f2f\u4e3e\uff1a8-12RM \uff08\u6b21\uff09 x3\u7ec4
\u5468\u4e94\uff0c\u817f+\u80a9\u90e8\u8bad\u7ec3\u65e5
\uff081\uff09\u54d1\u94c3\u6df1\u8e72 8-10RM\uff08\u6b21\uff09 x3 \u7ec4
\uff082\uff09\u54d1\u94c3\u7bad\u6b65\u8e72 8-10RM x3 \u7ec4
\uff083\uff09\u54d1\u94c3\u63d0\u8e6d 8-10RM x3 \u7ec4
\uff084\uff09\u7ad9\u59ff\u54d1\u94c3\u63a8\u4e3e 10-12RM \uff08\u6b21\uff09 x3
\uff085\uff09\u54d1\u94c3\u4fa7\u5e73\u4e3e 10-12RM \uff08\u6b21\uff09 x3
\uff086\uff09\u54d1\u94c3\u524d\u5e73\u4e3e 10-12RM \uff08\u6b21\uff09 x3
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绛旓細1.3 浠板崸璧峰潗鍙互姣忓ぉ閮藉潗锛岃吂鑲屼粬涓嶅悓浜庡叾浠栬倢鑲夛紝鍙互姣忓ぉ閮界粌锛屼綘涔熷彲浠ュ崟鐙粌锛屾垜缁欎綘鍔犱袱涓柊鐨勫Э鍔匡紝瀵硅吂鑲屾晥鏋滆洰濂界殑 1.3.1鍗疯吂锛5缁勶紝姣忕粍12-15涓紙涓轰粈涔堢敤鍗疯吂锛屽洜涓鸿繖涓柟寮忓鑴婃鎹熶激灏忥紝鑰屼笖寮哄害閫備腑锛屽姩浣滆棰嗭紝骞宠汉鏃跺惛姘旓紝鎲嬫皵璧疯韩锛屾劅瑙夎吂閮ㄦ槸鍗疯捣鏉ョ殑,涓嬫潵鍚愭皵锛岄敾鐐兼椂鍒唻姘旓紝...
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