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Program by DAREBEE

Code of Abs Plus 是配备装备版本的腹肌训练法则这是一个30天的核心训练计划，除了可以在光秃秃的地板上进行外，还需要用到引体向上杆和长凳。节奏是固定的：训练两天，然后恢复一天，如此贯穿整个月。训练日分为三个级别：一级做3组，二级做4组，三级做5组；训练内容本身不随级别变化，只有完成的轮数不同。第10天和第22天的两个平板支撑阶梯不属于该系统，所有人都做同样的安排。

这30天中有10天使用器械，分组很清晰。其中5天是悬垂日（分别为第2、8、14、20和26天），离开地面进行抬腿、画圈、收膝和转体训练，此时你的腹肌需要举起全长杠杆，同时依靠握力和肩部固定在横杠上。另外5天是长凳日（第5、11、17、23和29天），采用下斜角度做仰卧起坐，动作幅度可降至水平线以下；利用长凳末端进行反向卷腹，其活动范围是地面训练无法提供的。其余20天则完全不需要器械：包括三组卷腹循环训练、两次平板支撑训练、两天站立训练、两次阶梯训练，以及十天恢复日，恢复日内容包括臀桥、背部伸展、超人式、四足支撑和上犬式与下犬式。

负荷递进贯穿于各个静态保持环节。它们最初作为独立动作安排在训练循环的末尾，随后从第17天起融入每一次动作，到了第26天和第29天，则会通过悬吊于引体向上杆上或俯卧于长凳上的三段式组合进行整合训练。你将体验到负重条件下的平板支撑稳定保持、第1周时

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自2026年8月起完成

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.

T.T, 28, from AUS

One of my FAVORITE websites EVER!!! I think this site has elite ball knowledge and it's 100% in my favorites right now.

Kam, 24, from US

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.

ExplodingCookie, from Mexico
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