背部与核心（Back And Core）是一个为期30天的课程，专注于你的下背部和核心肌群。它非常适合想要改善姿势、摆脱背痛以及强化核心肌群的人。这些训练非常短且高效，每天只需花费很少的时间即可完成，使得本课程可作为其他 DAREBEE 课程或你现有训练的理想补充。
腰部肌肉和核心肌群（包绕躯干的肌肉）共同作用，让你完成每一个动作，在坐、走或跑时为你提供支撑和动力。它们位于你技术动作的中心，在运动过程中负责身体的稳定。如果你从事久坐工作，或花很多时间盯着屏幕，这个训练计划绝对是必不可少的。
Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for… Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for people of all fitness levels & goals around the world. Found Darebee some time years ago and used to just save the workouts and then forget about them somewhere in my documents & to do later lists 😅 but coming back to the site this year I loved the organised/simple layout & navigation of the site with full workout video at bottom to see proper form and notes to make things easier or harder depending on your fitness/energy aswell as an extensive exercise library with joint friendly alternatives. I found it much easier to track/check off completed workouts & days on program/plan on dashboard, was more likely to remember & do it + advanced filter made it quick to find a doable workout. As a tiny way to support this site I made account and use the site exclusively for exercises now, will look to donate when I can 🙏🏽 and would recommend it to all I talk to regarding fitness. Thank you Darebee team for the great job you've all done here and keep up the good work. Blessings to you all.
One of my FAVORITE websites EVER!!! I think this site has elite ball knowledge and it's 100% in my favorites right now.
I found Darebee in 2014 and since then I’ve been using it on and off until 2024, when I decided to base all my workouts on Darebee alone. I love the pictures, the variety, the amount of time it takes… I found Darebee in 2014 and since then I’ve been using it on and off until 2024, when I decided to base all my workouts on Darebee alone. I love the pictures, the variety, the amount of time it takes to complete a workout and how you can mix and match if you have a lot of energy or only repeat 3 times if you don’t feel like exercising. The website is awesome and I recommend it whenever I talk about fitness with other people. I cannot thank Darebee enough for how much this project has helped me in having a solid exercise routine and how to deal with exercise when tired, injured or when I don’t have much time.
