SOMA 40+是一个专为 40 岁以上且经历过月经（或目前仍有月经）的女性设计的健身与健康项目。它有助于调节激素平衡，缓解围绝经期和绝经期症状，减少体脂（尤其是中腹部脂肪），并帮助维持或增加肌肉和骨密度。
该计划结合了力量训练（每周3次以上）、HIIT（每周2次）、瑜伽、拉伸和呼吸练习，以促进身心健康。
没有高冲击动作或推举动作。计划结构中内置了主动休息，因此你只需从第 1 天跟练到第 30 天即可。30 天后，你可以无限次重复该计划，并随着力量提升逐渐增加哑铃重量。
SOMA 40+ 不仅仅是一个训练计划——它是为40岁及以后年龄段的身体量身打造的训练与自我护理蓝图。在这个阶段，许多女性会经历激素波动，带来各种意想不到的变化：疲劳、焦虑、经期不规律、皮肤干燥或易长痘、睡眠紊乱，以及腰腹部顽固脂肪增加。
如果以上描述让你觉得似曾相识，那么 SOMA 40+ 就是为你量身打造的。它的设计顺应你当前的身体状态，引导你收获力量、平衡与韧性——无论内在还是外在。
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.
