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selected">不限目标</a> <a href="?bb/?target=1" class="sort-item " title="减脂">减脂</a> <a href="?bb/?target=2" class="sort-item " title="塑形">塑形</a> <a href="?bb/?target=4" class="sort-item " title="增肌">增肌</a> </div> </div> <div class="menu-item training-hard"> <div class="menu-item-hd"> <h3 class="menu-label">每周训练天数</h3> </div> <div class="menu-item-bd"> <a href="?bb/" class="sort-item selected">不限天数</a> <a href="?bb/?day=2" class="sort-item " title="2天">2天</a> <a href="?bb/?day=3" class="sort-item " title="3天">3天</a> <a href="?bb/?day=4" class="sort-item " title="4天">4天</a> <a href="?bb/?day=5" class="sort-item " title="5天/以上">5天/以上</a> </div> </div> <div class="menu-item instrument"> <div class="menu-item-hd"> <h3 class="menu-label">器械要求</h3> </div> <div class="menu-item-bd"> <a href="?bb/" class="sort-item selected">不限器械</a> <a href="?bb/?equipment=1" class="sort-item " title="徒手">徒手</a> <a href="?bb/?equipment=2" class="sort-item " title="哑铃">哑铃</a> <a href="?bb/?equipment=3" class="sort-item " title="健身房">健身房</a> </div> </div> <div class="menu-item training-part"> <div class="menu-item-hd"> <h3 class="menu-label">训练部位</h3> </div> <div class="menu-item-bd"> <a href="?bb/" class="sort-item selected">不限部位</a> <a href="?bb/?tpoint=6" class="sort-item " title="胸部">胸部</a> <a href="?bb/?tpoint=8" class="sort-item " title="背部">背部</a> <a href="?bb/?tpoint=7" class="sort-item " title="肩部">肩部</a> <a href="?bb/?tpoint=11" class="sort-item " title="腹部">腹部</a> <a href="?bb/?tpoint=9" class="sort-item " title="臀部">臀部</a> <a href="?bb/?tpoint=10" class="sort-item " title="腿部">腿部</a> <a href="?bb/?tpoint=2" class="sort-item " title="肱二头肌">肱二头肌</a> <a href="?bb/?tpoint=12" class="sort-item " title="肱三头肌">肱三头肌</a> <a href="?bb/?tpoint=13" class="sort-item " title="全身">全身</a> </div> </div> <div class="menu-item training-hard"> <div class="menu-item-hd"> <h3 class="menu-label">训练难度</h3> </div> <div class="menu-item-bd"> <a href="?bb/" class="sort-item selected">不限难度</a> <a href="?bb/?course_difficulty=1" class="sort-item " title="H1">H1</a> <a href="?bb/?course_difficulty=2" class="sort-item " title="H2">H2</a> <a href="?bb/?course_difficulty=3" class="sort-item " title="H3">H3</a> <a href="?bb/?course_difficulty=4" class="sort-item " title="H4">H4</a> <a href="?bb/?course_difficulty=5" class="sort-item " title="H5">H5</a> </div> </div> </div> </div> <div id="group_exercise" class="menu-group group-tp2 "> <a href="?dongzuo/"> <div class="group-hd"> <i></i><h3>训练动作</h3><em></em> </div> </a> </div> </div> <a href="javascript:void(0)" class="menu-handler">开关</a> </div> <script> seajs.use(['js/sidebar.js?cbd66f06e7294cc6'], function(e) { e.init(true); }); </script> <div class="o-exercise-main"> <div class="o-bbcourse-banner"> <div class="banner-inner"> <img src="http://w2.dwstatic.com/yy/ojiastoreimage/7a54582c7bed5aa2ae5e663876737033.jpg" alt=""> <div class="banner-text"> <h1>终极30天初学者健身指南</h1> <div class="cont"> <p>终极30天初学者健身指南将会在30天内教给你训练、营养和补剂的基础知识。勇敢迈出第一步吧！</p> </div> </div> </div> </div> <div class="o-video"> <div class="o-bbcourse"> <div class="o-bbcourse-index"> <div class="box-info"> <div class="box-info-hd"> <div class="hd-row1"> <h1>终极30天初学者健身指南</h1> <div class="m-share-list" id="oshop-shareBar"> <a href="javascript:void(0);" class="share-handler">我要分享</a> <div class="share-menu"> <ul> <li><a data-role="weibo" class="weibo">新浪微博</a></li> <li><a data-role="qq-zone" class="qzone">QQ空间</a></li> <li><a data-role="wechat" class="wechat">微信</a></li> <li><a data-role="qq" class="qq">QQ</a></li> </ul> </div> </div> <script> seajs.use('js/libs/oujShare.js?8b427d7f4df4ee97', function(oujShare) { var Share = oujShare({ selector : "#oshop-shareBar", share_url : window.location.href, app_id : "", share_pic : "", share_title : "终极30天初学者健身指南", share_desc : "终极30天初学者健身指南", share_language : "zh_cn" }); }); </script> <!-- <div class="row-item1"> <strong>9.5</strong>分 </div> <div class="row-item2">我要评价</div> --> <ul class="row-tabs"> </ul> </div> <div class="hd-row2"> <span>课时：5周</span> <span>天/周：4天</span> <span>强度：H2</span> </div> <!-- <div class="box-btn btn-sign"><i></i>签到</div> --> <!-- <div class="box-btn btn-sign signed"><i></i>已签到</div> --> <div class="box-btn joinCourse"><strong>+</strong><em>加入训练计划</em></div> </div> <div class="box-info-bd"> <p><p>本课程是由史蒂夫·库克和凯瑟琳·泰瑟瑞一同带来的<span style="color:#E53333;">面向新手</span>的30天基础健身教学。</p> <p> 史蒂夫·库克（Steve Cook）是世界上最炙手可热的健体男神之一，他通过2010年ABFF竞赛和Gold's Gym古典赛第一名的成绩拿到了职业卡，并在随后的两年半中赢得了6项冠军，一跃成为全美顶级健体运动员。再加上俊朗的外表，更是让他拥有大量的粉丝！ </p> <p> 凯瑟琳·泰瑟瑞（Kathleen Tesori），健身行业无人不知无人不晓，现为bodybuilding网站的运动员和形象大使，《FLEX》杂志比基尼比赛冠军，常出现在各种杂志报刊上。同时，拥有工商管理硕士的她在从事着与美国空军相关的工作。 </p></p> </div> </div> <div class="box-table"> <div class="table-con"> <table> <tr> <td class="tp-head"> <span>1周</span> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_1/" class="row-item"> <i class="row-icon"></i> <div class="row-index">01</div> <p class="row-text">开始测试</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_2/" class="row-item"> <i class="row-icon"></i> <div class="row-index">02</div> <p class="row-text">第一次训练</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_3/" class="row-item"> <i class="row-icon"></i> <div class="row-index">03</div> <p class="row-text">营养学基础</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_4/" class="row-item"> <i class="row-icon"></i> <div class="row-index">04</div> <p class="row-text">动起来</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_5/" class="row-item"> <i class="row-icon"></i> <div class="row-index">05</div> <p class="row-text">补剂概述</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_6/" class="row-item"> <i class="row-icon"></i> <div class="row-index">06</div> <p class="row-text">完美冷却</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_7/" class="row-item"> <i class="row-icon"></i> <div class="row-index">07</div> <p class="row-text">跟踪食物</p> </a> </td> </tr> <tr> <td class="tp-head"> <span>2周</span> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_8/" class="row-item"> <i class="row-icon"></i> <div class="row-index">08</div> <p class="row-text">渴望相对需求</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_9/" class="row-item"> <i class="row-icon"></i> <div class="row-index">09</div> <p class="row-text">拮抗肌器械训练</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_10/" class="row-item"> <i class="row-icon"></i> <div class="row-index">10</div> <p class="row-text">平稳有氧训练</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_11/" class="row-item"> <i class="row-icon"></i> <div class="row-index">11</div> <p class="row-text">复合型训练</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_12/" class="row-item"> <i class="row-icon"></i> <div class="row-index">12</div> <p class="row-text">干净饮食</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_13/" class="row-item"> <i class="row-icon"></i> <div class="row-index">13</div> <p class="row-text">自我筋膜放松</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_14/" class="row-item"> <i class="row-icon"></i> <div class="row-index">14</div> <p class="row-text">乳清蛋白</p> </a> </td> </tr> <tr> <td class="tp-head"> <span>3周</span> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_15/" class="row-item"> <i class="row-icon"></i> <div class="row-index">15</div> <p class="row-text">蛋白质零食</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_16/" class="row-item"> <i class="row-icon"></i> <div class="row-index">16</div> <p class="row-text">超级组</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_17/" class="row-item"> <i class="row-icon"></i> <div class="row-index">17</div> <p class="row-text">有氧健身挑战</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_18/" class="row-item"> <i class="row-icon"></i> <div class="row-index">18</div> <p class="row-text">杠铃训练</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_19/" class="row-item"> <i class="row-icon"></i> <div class="row-index">19</div> <p class="row-text">健康早餐</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_20/" class="row-item"> <i class="row-icon"></i> <div class="row-index">20</div> <p class="row-text">全面训练</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_21/" class="row-item"> <i class="row-icon"></i> <div class="row-index">21</div> <p class="row-text">肌酸与肌肉增长</p> </a> </td> </tr> <tr> <td class="tp-head"> <span>4周</span> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_22/" class="row-item"> <i class="row-icon"></i> <div class="row-index">22</div> <p class="row-text">饮食计划</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_23/" class="row-item"> <i class="row-icon"></i> <div class="row-index">23</div> <p class="row-text">极速</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_24/" class="row-item"> <i class="row-icon"></i> <div class="row-index">24</div> <p class="row-text">HIIT</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_25/" class="row-item"> <i class="row-icon"></i> <div class="row-index">25</div> <p class="row-text">健美训练</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_26/" class="row-item"> <i class="row-icon"></i> <div class="row-index">26</div> <p class="row-text">忙中不乱关注饮食</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_27/" class="row-item"> <i class="row-icon"></i> <div class="row-index">27</div> <p class="row-text">健美训练 第二部分</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_28/" class="row-item"> <i class="row-icon"></i> <div class="row-index">28</div> <p class="row-text">训练前/后补剂</p> </a> </td> </tr> <tr> <td class="tp-head"> <span>5周</span> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_29/" class="row-item"> <i class="row-icon"></i> <div class="row-index">29</div> <p class="row-text">向目标冲刺</p> </a> </td> <td class="tp-normal"> <a target="_blank" href=?bb/467_30/" class="row-item"> <i class="row-icon"></i> <div class="row-index">30</div> <p class="row-text">寻找计划</p> </a> </td> </tr> </table> </div> <!-- <td class="tp-empty"></td> --> </div> <div class="box-list"> <h4>相关视频</h4> <ul id="recVdList"> <li data-src="https://ojiastorevideos.bs2dl.yy.com/0b822264bd2f231aac0000e7df47c7b0.mp4"> <img src="http://w2.dwstatic.com/yy/ojiastoreimage/21e5217159fe95af51b9214aa130523d.jpg" alt=""> <span class="pic-mask"></span> </li> </ul> </div> <div class="o-seo-bottom"> <div class="o-exercise-relative"> <h2>相关动作</h2> <ul class="list-exercise"> <li> <a href="https://vn.geekfair.com/dongzuo/1/" target="_blank">四足俯卧撑</a> </li> <li> <a href="https://vn.geekfair.com/dongzuo/4/" 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