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力量训练课程Chalean Extreme(含课表),宅女和女汉纸看过来~

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朱朱喜昕 修改时间:2013-11-06 10:04 楼主

最近迷上Chaleanextreme的课程,并且开始跟着朋友后面锻炼,果真体能训练,那个累呀,可是还好,总算是瘦了。现在给姐妹们福利,发个链接地址给大家,感兴趣的下载下来去试试哦。 


其中一节的视频,可以先看看较

豆瓣上找到的下载地址:http://kuai.xunlei.com/d/AJGZIGXQWWSB


接下来给妹纸们详细讲一下力量训练课程~

首先跟大家介绍下,这个力量训练课程是适合新手健身女的初级锻炼,我是快结束整个课程了,所以过来跟大家分享下过程与感受。

Chalean extreme主要有以下几种课表(具体课表太长了,扔到文章最后去了,有兴趣的可以根据自己的需求去试试):


Chalean extreme课表一:Turbo Fire/ Chalean ExtremeHybrid,塑形+减脂效果(Chalean Extreme和TurboFire的混合课表,TurboFire的介绍可以看——》【turbofireu乐娱乐youle05全攻略】turbofire 女子搏击操u乐娱乐youle05问答集合贴


Chalean extreme课表二:强度牛逼的Chalean Extreme/ InsanityHybrid(Chalean Extreme和大名鼎鼎的insanity的混合课表,强度有多虐你懂的,没听说过的娃可以看这里——》深蹲+健身操给你完美超模翘臀~(有insanity视频)


Chalean extreme课表三:Chalean Extreme官方课表,比较温和,仅适合塑形,我做的是这种——》http://www.freewebs.com/sgrella/ChaLEAN_Calendar.pdf )

力量训练课程Chalean Extreme(含课表),宅女和女汉纸看过来~

1. 官方课表上显示的是九十天,每周大约是3-4次,一次大概30分钟左右,时间短。听朋友介绍说,力量训练的原理其实就是肌纤维撕裂然后肌肉受到破坏,然后通过营养和休息逐渐成长的过程。不过这个还是很需要意志力的,我真的是一忍再忍,终于要熬过来啦。

 

2. 然后就要配一副装备,如果你没想好能坚持下去就要慎重考虑要不要买哑铃啦。哑铃是买需要调节的那种,因为chalean用到的哑铃重量是在3-13KG左右,可以根据身体不同部位的运动去调节重量。还有就是普拉提带,腿部运动时会用到。

 

3. 接着再做动作的时候要保持每步都要到位,我一开始还没熟悉的时候,动作都特别扭,教我的老师说这样下午肯定没用,只有先保持动作才能加大重量。提醒各位妹纸,动作要尽量慢点,起和落下都要控制好,我也是这样经历过来的,所以大家都要耐心点哦~

 

4. 我在做第1和第3个月的时候也就是burn和lean phase,每个动作做到12次就感觉做不下去了,老师说我这样说明力量很正确,接下去可以加大力量了。不过妹纸们在运动的时候要坚持做到力竭不要做完还有精力做其他事,否则都没什么效果的。

 

5. 养成习惯,每次动作完成之后都要记录完成的重量和次数,我每次记录都和之前的对比,发现自己进步很多,很有成就感。如果发现还有多余力量,那么就要加大重量了哦~

 

6 在第三个月课程的时候,很多动作做完以后回有get extreme(应该是加强锻炼吧),这样就要充分利用起来了,get extreme九十动作完成后休息10秒就要用更慢的动作*3去刺激肌肉,这个时候可能很疼,MM 们都要咬咬牙忍过去。


力量训练课程Chalean Extreme(含课表),宅女和女汉纸看过来~

Chalean extreme课程几个注意点哦~

1 每隔2-3小时就要吃下食物,保证均衡饮食。如果可以卧推起自己体重的时候就要考虑下补剂的问题了。

2 结束后半小时都要补充一些碳水和蛋白质。

3 注意休息,良好的睡眠还是很重要的,营养和休息缺一不可。

4 坚持就是胜利。

 力量训练可以改变体态,冲破平台期,加快新陈代谢,正在u乐娱乐youle05感兴趣的妹纸都可以试一下哦。

 

课表一:Turbo Fire/ Chalean Extreme Hybrid 

Week 1
Monday – ChaLEAN Extreme Burn Circuit 1 & Ab Burner
Tuesday – Insanity Plyo Cardio Circuit
Wednesday – ChaLEAN Extreme Burn Circuit 2
Thursday – Cardio Power and Resistance
Friday – ChaLEAN Extreme Burn Circuit 3 & Insanity Cardio Abs
Saturday – Insanity Pure Cardio
Sunday – Off


Week 2
Monday – ChaLEAN Extreme Burn Circuit 1
Tuesday – Insanity Pure Cardio
Wednesday – ChaLEAN Extreme Burn Circuit 2 & Insanity Cardio Abs
Thursday – Cardio Power and Resistance
Friday – ChaLEAN Extreme Burn Circuit 3
Saturday – Insanity Plyo Cardio Circuit
Sunday – Off


Week 3
Monday – ChaLEAN Extreme Burn Circuit 1 & Ab Burner
Tuesday – Insanity Plyo Cardio Circuit
Wednesday – ChaLEAN Extreme Burn Circuit 2
Thursday – Insanity Pure Cardio
Friday – ChaLEAN Extreme Burn Circuit 2 & Insanity Cardio Abs
Saturday – Insanity Cardio Power and Resistance
Sunday – Off


Week 4
Monday – ChaLEAN Extreme Burn Circuit 1& Ab Burner
Tuesday – Insanity Cardio Power and Resistance
Wednesday – ChaLEAN Extreme Burn Circuit 2
Thursday – Insanit Plyo Cardio Circuit
Friday – ChaLEAN Extreme Burn Circuit 3
Saturday – Insanity Pure Cardio & Cardio Abs
Sunday – Off


Week 5 – RECOVERY WEEK
Monday – ChaLEAN Extreme Recharge
Tuesday – Insanity Core Cardio and Balance
Wednesday – ChaLEAN Extreme Recharge
Thursday – Insanity Core Cardio and Balance
Friday – ChaLEAN Extreme Recharge
Saturday – Insanity Core Cardio and Balance
Sunday – Off


Week 6
Monday – ChaLEAN Extreme Push Circuit 1 & Extreme Abs
Tuesday – Insanity Max Cardio Conditioning
Wednesday – ChaLEAN Extreme Push Circuit 2
Thursday – Insanity Max Interval Circuit
Friday – ChaLEAN Extreme Burn Circuit 3 & Insanity Cardio Abs
Saturday – InsanityMax Interval Plyo
Sunday – Off


Week 7
Monday – ChaLEAN Extreme Push Circuit 1
Tuesday – Insanity Max Interval Circuit
Wednesday -ChaLEAN Extreme Push Circuit 2 & Ab Burner
Thursday – Insanity Max Interval Plyo
Friday – ChaLEAN Extreme Push Circuit 3 & Ab Burner
Saturday – Insanity Max Cardio Conditioning
Sunday – Off


Week 8
Monday – ChaLEAN Extreme Push Circuit 1 & Insanity Cardio Abs
Tuesday – Insanity Plyo Cardio Circuit
Wednesday – ChaLEAN Extreme Push Circuit 2
Thursday – Insanity Core Cardio and Balance
Friday – ChaLEAN Extreme Push Circuit 3 & Extreme Ab Burner
Saturday – Insanity Max Interval Circuit
Sunday – Off


Week 9
Monday – ChaLEAN Extreme Push Circuit 1 & Extreme Ab Burner
Tuesday – Insanity Max Interval Plyo
Wednesday – ChaLEAN Extreme Push Circuit 2 & Cardio Abs
Thursday – Insanity Max Cardio Conditioning
Friday – ChaLEAN Extreme Push Circuit 3
Saturday – Insanity Core Cardio and Balance
Sunday – Off


Week 10 – RECOVERY WEEK
Monday – ChaLEAN Extreme Recharge
Tuesday – Insanity Core Cardio and Balance
Wednesday – ChaLEAN Extreme Reharge
Thursday – Insanity Core Cardio and Balance
Friday – ChaLEAN Extreme Recharge
Saturday – Insanity Core Cardio and Balance
Sunday – Off


Week 11
Monday- ChaLEAN Extreme Lean Circuit 1
Tuesday- Rest Day
Wednesday-ChaLEAN Extreme Lean Circuit 2
Thursday-Insanity Fast and Furious/Pure Cardio
Friday- Chalean Extreme Lean Circuit 3
Saturday- ChaLean Extreme Recharge
Sunday-Rest Day


Week 12
Monday- ChaLEAN Extreme Lean Circuit 1
Tuesday- Rest Day
Wednesday-ChaLEAN Extreme Lean Circuit 2 & Extreme Abs
Thursday-Insanity Fast and Furious/Pure Cardio
Friday- Chalean Extreme Lean Circuit 3
Saturday- ChaLean Extreme Recharge
Sunday-Rest Day


Week 13
Monday- ChaLEAN Extreme Lean Circuit 1
Tuesday- Rest Day
Wednesday-ChaLEAN Extreme Lean Circuit 2 & Extreme Abs
Thursday-Insanity Fast and Furious/Pure Cardio
Friday- Chalean Extreme Lean Circuit 3
Saturday- ChaLean Extreme Recharge
Sunday-Rest Day


Week 14
Monday- ChaLEAN Extreme Lean Circuit 1
Tuesday- Rest Day
Wednesday-ChaLEAN Extreme Lean Circuit 2 & Extreme Abs
Thursday-Insanity Fast and Furious/Pure Cardio
Friday- Chalean Extreme Lean Circuit 3
Saturday- ChaLean Extreme Recharge
Sunday-Rest Day


This schedule is intense and should be treated as such. As always ask your doctors permission before beginning any new workout schedule or program. Please follow the Beachbody Insanity and include Shakeology into your eating plan to make sure you are getting enough nutrition during the program. As always, I welcome your questions or comments!


课表二:Chalean Extreme/ Insanity Hybrid

Week 1
Monday – ChaLEAN Extreme Burn Circuit 1 & Ab Burner
Tuesday – Insanity Plyo Cardio Circuit
Wednesday – ChaLEAN Extreme Burn Circuit 2
Thursday – Cardio Power and Resistance
Friday – ChaLEAN Extreme Burn Circuit 3 & Insanity Cardio Abs
Saturday – Insanity Pure Cardio
Sunday – Off


Week 2
Monday – ChaLEAN Extreme Burn Circuit 1
Tuesday – Insanity Pure Cardio
Wednesday – ChaLEAN Extreme Burn Circuit 2 & Insanity Cardio Abs
Thursday – Cardio Power and Resistance
Friday – ChaLEAN Extreme Burn Circuit 3
Saturday – Insanity Plyo Cardio Circuit
Sunday – Off


Week 3
Monday – ChaLEAN Extreme Burn Circuit 1 & Ab Burner
Tuesday – Insanity Plyo Cardio Circuit
Wednesday – ChaLEAN Extreme Burn Circuit 2
Thursday – Insanity Pure Cardio
Friday – ChaLEAN Extreme Burn Circuit 2 & Insanity Cardio Abs
Saturday – Insanity Cardio Power and Resistance
Sunday – Off


Week 4
Monday – ChaLEAN Extreme Burn Circuit 1& Ab Burner
Tuesday – Insanity Cardio Power and Resistance
Wednesday – ChaLEAN Extreme Burn Circuit 2
Thursday – Insanit Plyo Cardio Circuit
Friday – ChaLEAN Extreme Burn Circuit 3
Saturday – Insanity Pure Cardio & Cardio Abs
Sunday – Off


Week 5 – RECOVERY WEEK
Monday – ChaLEAN Extreme Recharge
Tuesday – Insanity Core Cardio and Balance
Wednesday – ChaLEAN Extreme Recharge
Thursday – Insanity Core Cardio and Balance
Friday – ChaLEAN Extreme Recharge
Saturday – Insanity Core Cardio and Balance
Sunday – Off


Week 6
Monday – ChaLEAN Extreme Push Circuit 1 & Extreme Abs
Tuesday – Insanity Max Cardio Conditioning
Wednesday – ChaLEAN Extreme Push Circuit 2
Thursday – Insanity Max Interval Circuit
Friday – ChaLEAN Extreme Burn Circuit 3 & Insanity Cardio Abs
Saturday – InsanityMax Interval Plyo
Sunday – Off


Week 7
Monday – ChaLEAN Extreme Push Circuit 1
Tuesday – Insanity Max Interval Circuit
Wednesday -ChaLEAN Extreme Push Circuit 2 & Ab Burner
Thursday – Insanity Max Interval Plyo
Friday – ChaLEAN Extreme Push Circuit 3 & Ab Burner
Saturday – Insanity Max Cardio Conditioning
Sunday – Off


Week 8
Monday – ChaLEAN Extreme Push Circuit 1 & Insanity Cardio Abs
Tuesday – Insanity Plyo Cardio Circuit
Wednesday – ChaLEAN Extreme Push Circuit 2
Thursday – Insanity Core Cardio and Balance
Friday – ChaLEAN Extreme Push Circuit 3 & Extreme Ab Burner
Saturday – Insanity Max Interval Circuit
Sunday – Off


Week 9
Monday – ChaLEAN Extreme Push Circuit 1 & Extreme Ab Burner
Tuesday – Insanity Max Interval Plyo
Wednesday – ChaLEAN Extreme Push Circuit 2 & Cardio Abs
Thursday – Insanity Max Cardio Conditioning
Friday – ChaLEAN Extreme Push Circuit 3
Saturday – Insanity Core Cardio and Balance
Sunday – Off


Week 10 – RECOVERY WEEK
Monday – ChaLEAN Extreme Recharge
Tuesday – Insanity Core Cardio and Balance
Wednesday – ChaLEAN Extreme Reharge
Thursday – Insanity Core Cardio and Balance
Friday – ChaLEAN Extreme Recharge
Saturday – Insanity Core Cardio and Balance
Sunday – Off


Week 11
Monday- ChaLEAN Extreme Lean Circuit 1
Tuesday- Rest Day
Wednesday-ChaLEAN Extreme Lean Circuit 2
Thursday-Insanity Fast and Furious/Pure Cardio
Friday- Chalean Extreme Lean Circuit 3
Saturday- ChaLean Extreme Recharge
Sunday-Rest Day


Week 12
Monday- ChaLEAN Extreme Lean Circuit 1
Tuesday- Rest Day
Wednesday-ChaLEAN Extreme Lean Circuit 2 & Extreme Abs
Thursday-Insanity Fast and Furious/Pure Cardio
Friday- Chalean Extreme Lean Circuit 3
Saturday- ChaLean Extreme Recharge
Sunday-Rest Day


Week 13
Monday- ChaLEAN Extreme Lean Circuit 1
Tuesday- Rest Day
Wednesday-ChaLEAN Extreme Lean Circuit 2 & Extreme Abs
Thursday-Insanity Fast and Furious/Pure Cardio
Friday- Chalean Extreme Lean Circuit 3
Saturday- ChaLean Extreme Recharge
Sunday-Rest Day


Week 14
Monday- ChaLEAN Extreme Lean Circuit 1
Tuesday- Rest Day
Wednesday-ChaLEAN Extreme Lean Circuit 2 & Extreme Abs
Thursday-Insanity Fast and Furious/Pure Cardio
Friday- Chalean Extreme Lean Circuit 3
Saturday- ChaLean Extreme Recharge
Sunday-Rest Day


This schedule is intense and should be treated as such. As always ask your doctors permission before beginning any new workout schedule or program. Please follow the Beachbody Insanity and include Shakeology into your eating plan to make sure you are getting enough nutrition during the program. As always, I welcome your questions or comments!


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