没时间健身？这5种情况都有解（How to stay fit when life won't let you）【英配中字】

合集 · 英文原版 (12)

Description

你的生活不会自己变轻松，所以该改变的是你的训练方式。这期讲5种最常见的"卡住"处境，以及每一种对应的自重训练解法。不用健身房，不用一小时的长训练，也不用再找借口。

📒 Calisthenics Playbook：
https://yellowdude.co/playbook
https://amzn.to/4rDQ1ka

🔱 最好的自重训练装备：
https://thegravgear.com/

🎬 制作人员
脚本：Job W & Wayne Foong
故事板构思：Fauzan Arief
插画：Nico Tiotuico
剪辑：Fajar Yudoyono & Yoga Pangestu
配音：Stephen Spencer

参考文献
- Murphy, M.H., Lahart, I., Carlin, A., & Murtagh, E. (2019). The effects of continuous compared to accumulated exercise on health: A meta-analytic review. Sports Medicine.
- Wu, S.H., Cheng, W.J., Chen, L.J., Ku, P.W., Huang, F.W., Tai, C.W., Chang, Y.H., & Chiu, C.H. (2025). Moderate-intensity continuous exercise preserves sleep quality, while high-intensity intermittent exercise disrupts it in female night-shift healthcare workers. Scientific Reports.
- Schoenfeld, B.J., Ogborn, D., & Krieger, J.W. (2016). Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine.