基本信息

更新日期:
包名:
com.workout.bbg.fitness
版本:
10
大小:
18M
类型:
健康与健身
平台:
安卓
评分:
发布日期:
2022-02-12
价格:
免费
开发者:

BBG Workout App应用截图

【图】BBG Workout App : At Home Bikini Body Guide Plan(截图1)【图】BBG Workout App : At Home Bikini Body Guide Plan(截图2)【图】BBG Workout App : At Home Bikini Body Guide Plan(截图3)

BBG Workout App应用简介

Try a free BBG workout !
In celebration of the 12 Week Challenge starting soon, I’m sharing a FREE BBG workout with you all!

This workout is inspired by my BBG program, which means that you can do it anywhere, anytime. Of course, it wouldn’t be a Kayla Itsines workout if you didn’t get a little sweaty!

It’s not an easy workout but believe me, that feeling of accomplishment and the endorphin rush after you’ve finished makes it so worthwhile.

Let’s do this!
What Is It?
BBG stands for “Bikini Body Guide,” and it’s been transforming people’s bodies since 2012. The guides include a fitness and nutrition plan spanning 12 weeks and can be done at home or at a gym.

The program is built around intense 28-minute workouts three days a week. That’s it. They’re broken down into arms and abs, legs, and full body, so each day of the week, you’ll focus on a different muscle group. Expect to see moves like push-ups and planks, burpees, jumping jacks, mountain climbers, and weighted squats. The combination of weight training and cardio makes the program incredibly effective, while the meal plan helps people make more educated dietary choices to better fuel their bodies.

How Does It Work?
BBG programs are available as downloadable eBooks or in the app SWEAT: Kayla Itsines Fitness, both for a fee. During a workout, you’ll have two circuits, each with four moves, for which you’ll do a certain number of reps. For example, circuit one might look like: 15 burpees, 15 push-ups, 20 jumping jacks, and 20 lunges on each leg. You repeat circuit one as many times as you can within seven minutes at your own pace. You’ll take a one-minute break and do the same thing with circuit two, which will be a new set of four exercise moves. After completing circuit two, you start over and do both again. The result? An insanely challenging workout completed in fewer than 30 minutes.

What Makes It Different?
The simplicity and brevity of the workouts combined with their ability to be modified have made this program exceptionally attractive to many a newcomer. In fact, Kayla loves the idea that she is often a woman’s introduction to fitness. She told POPSUGAR, “I want to be someone’s first entry [to exercise], and I think it’s a good way to enter, because you’re entering into a community that focuses on how you feel rather than focusing on how you look.”

Everyone’s story is completely different when they come to BBG, but devotees find a way to make the program work for them, whether they’re fighting ovarian cancer or thyroid cancer, beating obesity and losing 100-plus pounds, overcoming an eating disorder and building strength, or just trying to get a bigger booty.

If you’re planning on using BBG as your workout during the 12 Week Challenge, or in general, I’ve included some information on BBG and how it differs from BBG Stronger, my other workout program. Not only that but you can try out a BBG workout in preparation for the challenge too.

How to start a BBG workout
Did the free workout above encourage you to start BBG?

The great thing about BBG is you can do the workouts almost anywhere! Roll out an exercise mat on your floor at home, get outside in the fresh air or train in the gym — it is totally up to you.

How to do the BBG circuits

Each circuit includes four exercises and lasts for seven minutes. When the timer starts, you begin doing the first exercise and follow the number of reps (so for this workout, it would be 20 reps of a rebound lunge). Then you move on to the next exercise and follow the number of reps. If you finish all of the reps for each of the four exercises and there is still time left, you begin with the first exercise again.

Once the timer stops after the first seven minutes, you rest for 30 seconds and then reset the timer for another seven minutes and start circuit two. The aim is to complete both circuits twice each — which gives you a tough workout in 28 minutes!

中文翻译

尝试免费的BBG锻炼!
为庆祝即将开始的12周挑战,我与大家共享免费的BBG锻炼!

此锻炼的灵感来自于我的BBG程序,这意味着您可以随时随地进行锻炼。当然,如果您不流汗的话就不会成为Kayla Itsines的运动!

这不是一项容易的锻炼,但请相信我,完成后的成就感和内啡肽催促作用非常有价值。

我们开工吧!
它是什么?
BBG代表“ Bikini身体指南”,自2012年以来一直在改变人们的身体。这些指南包括为期12周的健身和营养计划,可以在家里或在健身房锻炼。

该程序围绕每周三天的28分钟剧烈运动而构建。而已。它们被分解为手臂,腹部,腿部和全身,因此一周中的每一天,您都将专注于另一组肌肉。期望看到俯卧撑和木板,粗麻布,起重器,登山者和负重蹲等动作。体重训练和有氧运动相结合,使该计划非常有效,而膳食计划则可以帮助人们做出更多有教养的饮食选择,从而为身体提供更多能量。

它是如何工作的?
BBG程序可作为可下载的电子书或在应用程序SWEAT:Kayla Itsines Fitness中使用,均需付费。在锻炼期间,您将有两个回路,每个回路有四个动作,为此您需要进行一定数量的重复。例如,赛道可能看起来像:每条腿15个粗麻布,15个俯卧撑,20个跳跃起重器和20个弓步。您可以按照自己的步调在7分钟内尽可能多地重复一次电路。您将休息一分钟,并在第二回合中做同样的事情,这将是一组包含四个练习的新动作。完成第二条电路后,您需要重新开始并重新进行两次。结果?不到30分钟即可完成一次极具挑战性的锻炼。

是什么使它与众不同?
锻炼的简洁性和简洁性以及可修改的功能使该计划对许多新手而言格外引人注目。实际上,凯拉(Kayla)喜欢这样的想法:她经常是女性的健身入门。她告诉POPSUGAR:“我想成为某人的第一项[运动],我认为这是一种很好的进入方式,因为您正在进入一个关注自己的感受而不是外观的社区。”

每个人进入BBG时的故事都完全不同,但是奉献者找到了一种使该计划对他们有用的方法,无论他们是抗击卵巢癌还是甲状腺癌,战胜肥胖并减掉100多磅,克服饮食失调和建筑力量,或者只是试图获得更大的战利品。

如果您打算在12周挑战赛中将BBG用作锻炼,或者总体而言,我已经介绍了一些有关BBG的信息,以及它与我的其他锻炼计划BBG Stronger的区别。不仅如此,您还可以尝试BBG锻炼来为挑战做准备。

如何开始BBG锻炼
上面的免费锻炼是否鼓励您开始BBG?

BBG的伟大之处在于您几乎可以在任何地方进行锻炼!在家里的地板上铺上运动垫,在室外呼吸新鲜空气或在健身房锻炼,这完全取决于您。

如何做BBG电路

每个循环包括四个练习,持续七分钟。当计时器开始计时时,您将开始进行第一次运动并遵循重复次数(因此,本次锻炼将是反弹弓步的20次重复)。然后继续进行下一个练习,并按照重复次数进行操作。如果您完成了四个练习中的每一个的所有代表,但仍然还有时间,您可以从第一个练习开始。

一旦计时器在前七分钟后停止,您将休息30秒钟,然后将计时器重置七分钟,然后启动第二个电路。目的是完成两个回路,每个回路两次-在28分钟内即可完成艰苦的锻炼!

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