健康习惯一次是一天的。我们的每月健身挑战可以帮助您整年保持正轨。
We're all for a little自我提升，但是每年一月，感觉就像您在任何地方一样，有人告诉您要改变。诸如“新年，新年！”之类的俗语！和“与旧的和新的！”加强这样的想法，即自己不够好。
一月可能是专注于健身的好时机，但我们认为您可以在仍然忠于您的同时这样做。从您所处的位置开始，并旨在将身体移动比平时多一点。与其通过运动改变身体，不如改变对运动的心态。
当天的视频
这就是“新年，您”挑战的精神，这是一个为期一个月的挑战，重点是建立力量和改善移动性using just your body weight. With no need for equipment, anyone can try these daily, do-anywhere routines that help you move more, no matter your fitness level.
Join the LIVESTRONG.com team and hostMorit Summers，CPT，基于布鲁克林的培训工作室的创建者Form Fitness，对于感觉像TLC而不是惩罚的锻炼。我们将帮助您在建立社区时保持责任，甚至（我们敢说）玩得开心！
“新年，你'挑战如何有效
我们将在2023年1月1日（星期日）正式开始我们的下一次挑战，但是您可以随时开始。您将每周同一天进行相同类型的锻炼，但是在整个月中，您会增加所做的代表数量（以下更多内容）。
To keep your body happy and your mind relaxed, Summers designed a plan that also includes mobility, cardio and walking. Here's what each week looks like:
- Sunday:Beginner Full-Body Workout
- Monday:Walk
- 周二：Beginner Core Workout
- 周三：Cardio
- Thursday:中级全身锻炼
- Friday:中级核心锻炼
- 周六：移动性锻炼
挑战日历
Get a printer-friendly version of the challenge calendarhere。
Over the next 5 weeks, each time you repeat a workout, you'll increase the number of sets you do (on Sundays, Tuesdays, Thursdays, Fridays and Saturdays) or the duration of your time spent walking or doing cardio (on Mondays and Wednesdays) based on the table below:
星期 |
Workout Sets |
步行/有氧运动时间 |
|---|---|---|
1 |
2 |
10分钟 |
2 |
3 |
15分钟 |
3 |
3 |
20分钟 |
4 |
4 |
25分钟 |
5 |
4 |
30分钟 |
如何加入the Body-Weight Workout Challenge
1。Print and/or Save Your Challenge Calendar
打印出上面的日历或将其保存到手机中，并每天使用它来帮助您保持正轨。进行列出的锻炼，然后在完成时每天检查一下。
2.加入我们的Challenge Facebook Group
Our communityof more than 56,000 members is here to support and motivate you through this challenge. Tell the group how the day's routine went, post photos or videos of your workouts or share your favorite meme or motivational quote.
提示
即使您不遵守挑战，您仍然可以与我们的Facebook组分享。这是一个庞大的支持社区，旨在为您加油打气以实现您的健身目标！
3。Grab Any Extra Equipment
One of the great things about this challenge is that you don't need any gear — just your body. But sometimes props and other tools can make things easier and/or more comfortable. Here are a few things you may want to consider having on hand (click on the links below to see our top recommendations for each):
4.开始您的体重锻炼
在第一天，通过初学者全身锻炼开始事情。请查看以下链接以获取有关五个例程中每一个的详细信息：
- Beginner Full-Body Workout（星期日）
- Beginner Core Workout（星期二）
- 中级全身锻炼（星期四）
- 中级核心锻炼（星期五）
- 移动性锻炼（星期六）
5.不要忘记有氧运动
Each week, there are two cardio days scheduled — one walk on Mondays and another that's completely up to you on Wednesdays. Monday walks are meant to be主动恢复会话that slightly elevate your heart rate and move your muscles without pushing you too hard.
在星期三，您可以选择任何东西有氧运动你想。再散步或远足，使用跑步机或椭圆形，舞蹈，游泳，自行车，跳绳 - 选择您的最爱！
强度也取决于您。如果您需要另一个康复日，请放轻松。如果您想挑战自己，请加快步伐，拨打强度或添加一些间隔。
寻找有氧运动吗？尝试其中一些例程：
6. Celebrate Your Success
You made it to the end of the "New Year, Do You" Challenge! Take some time to appreciate that accomplishment — and let us know how it went in ourChallenge Facebook Group。
When you're ready, keep your momentum going with a new challenge, such as:
您可以随时随地自己做我们的任何挑战，也可以访问我们捕鱼棋牌游戏下载 看看我们整整一年的计划。