IRONBORN 是一项为期 30 天的哑铃训练计划（dumbbell training program），以力量训练（strength training）为核心，旨在雕刻肌肉线条。每天专注于一个特定身体部位：肩部（shoulders）、胸部与三头肌（chest and triceps）、背部与肱二头肌（back and biceps）、腿部与腹部（legs and abs）。你可以通过选择不同重量的哑铃来调整训练强度。
要充分发挥这个训练计划的效果，请选择一对徒手哑铃（dumbbell），确保你刚好能完成20次交替弯举（alternating bicep curls）（总共20次，每臂10次）。男性推荐的起始哑铃重量为7.5公斤（16磅）；女性为5公斤（11磅）。
IRONBORN 是一套经典的力量训练计划，每个动作都独立完成，直到肌肉疲劳（muscle failure）为止。每次训练时长约 20 分钟，方便你随时融入日常安排。
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.
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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.
