徒手燃脂
开启你的健身之旅，进行一次以力量为主的徒手训练，目标是胸部、腿部和核心。期待中等强度的训练，包括仰卧撑、深蹲、平板支撑和反向卷腹等经典动作。
这个训练旨在建立基础力量，提高耐力，增强整体运动能力。让我们动起来，感受燃烧的快感！
常见问题
关于本训练日的常见问题：结构、替代动作与进阶。
Why no weights at all on this plan?
Two reasons:
- Accessibility — the plan works anywhere, with zero equipment. No gym membership, no home setup, no excuses. That's the real lever for consistency in week 1.
- Skill before load — push-ups, squats, and planks teach the fundamental movement patterns you'll use for years. Adding load before you can perform clean bodyweight reps just bakes in bad habits.
Once you can hit the targets at the top of each rep range with clean form, you've outgrown pure bodyweight. Move to Beginner Full Body Routine with dumbbells for faster progression.
How long should I rest between sets?
60 seconds is the default, with one exception:
- Push-ups, squats, reverse crunches: 60 seconds
- Plank: also 60 seconds (the hold itself is taxing enough that more rest helps)
If you're not breathing easily by the end of the rest, take longer — there's no penalty. The 60-second cue is calibrated for moderate intensity; new lifters often need 90 seconds in the first 1–2 weeks while their conditioning catches up.
Can I do this every day?
No. Even bodyweight training needs at least 1 rest day between sessions for your muscles, joints, and connective tissue to recover. The plan is built around 2 sessions per week (5 days off, 2 days on).
If you want to be active on rest days, do light walking, easy cycling, or stretching — nothing that taxes the same muscles or joints you trained. Activity helps recovery; another bodyweight session does not.