全身力量（Total Body Strength）这是一个无需器械、侧重力量与肌肉紧致度的训练项目，高度注重功能性训练。它旨在帮助你增加肌肉质量，改善肌肉线条，提升全身的肌肉定义感。同时，它还能让你的生活质量更上一层楼，使日常活动变得更加轻松和容易完成。这些训练课程还能增强你的耐力、韧带力量、平衡能力以及协调性。
这个训练计划基于循环训练（circuit training），包含基础练习和组合动作，因此虽然是 Level 4 计划，仍然适合初学者。它不包含任何高冲击性运动（例如任何类型的跳跃动作（jumps）），所以可以在安静的环境下完成。这个计划只包含经典的俯卧撑（push-up），没有任何变式。第 4 天专门进行腹肌训练（ab work）。
Additional Instructions:当你在次数旁边看到“6+”标记时，代表这是你每次需要完成的最少次数。尽量争取达到12次（reps）。
你有哑铃吗？ Do the 全身力量增强（Total Body Strength Plus）相反。
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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.
