私人教练——核心训练课程实例（from ace）

jacky

一、热身阶段：

For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.
	Cat-Camel Move slowly through the range-of-motion for 6-10 repetitions; rest 30 seconds, repeat stretch 1-2 more times. View More Details
	Supine Pelvic Tilts Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets View More Details
	Bird-dog The right-arm/left leg and transition to left-arm/right leg is counted as one repetition, raise arm and leg on a 2-count/hold for 2 counts/lower on a 2-count; perform 8-12 repetitions, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets. View More Details
	Front Plank Start on the floor, lift up into position, hold for 5-20 seconds (while continuing to breath), slowly lower back to floor, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets. View More Details
	Side Plank with Straight Leg Start on the floor, lift up into position, hold for 5-20 seconds (while continuing to breath), slowly lower back to floor, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets. Alternate sides to work both sets of oblique muscles. View More Details

二、训练阶段：

	Standing Wood Chop Single dumbbell, medicine ball or weight plates are all options for using a piece of resistance equipment; select a weight that will be challenging. Perform 6-12 repetitions, if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets. View More Details
	Standing Cable Rotation Select a weight that will be challenging; either a piece of resistance tubing (pictured) or a cable machine are options for this exercise. The tubing should be attached to a solid object that will not move; either the tubing or cable should be held at chest/shoulder height. Perform 6-12 repetitions, if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets. View More Details
	Seated Medicine Ball Trunk Rotations Single dumbbell, medicine ball or weight plates are all options for using a piece of resistance equipment; select a weight that will be challenging. Perform 6-12 repetitions, if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets. View More Details
	Bent-Knee Sit-up / Crunches Perform 10-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. To increase the intensity extend both arms straight over-head—this will increase the length of the body making the muscles do more work. View More Details

三、放松阶段：

For a general cardiovascular cool-down, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.
	Downward-facing Dog Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times. View More Details
	Cat-Camel Move slowly through the range-of-motion for 6-10 repetitions; rest 30 seconds, repeat stretch 1-2 more times. View More Details
	Cobra Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times. View More Details

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核心！核心！还是核心！如此重要的核心理论。

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