徒手训练计划：在家打造肌肉
摘要
ATHLEAN-X 的 Jeff Cavaliere 推出了一套以超级碗为主题的创意徒手训练，训练动作由比赛最终得分的数字决定。整套训练共包含 10 个不同的徒手动作，每个动作对应一个数字（0–9），总计完成 400 次。该计划旨在挑战所有健身水平的人，同时几乎不需要任何器械。
核心要点
- 所有动作共完成 400 次，得分中出现的每个数字对应的动作各完成 50 次。
- 训练结构围绕每节结束时两支球队得分的个位数展开，类似超级碗竞猜池的形式。
- 每个动作完成 50 次，无论出现哪些数字，训练强度都相当高。
- 大多数动作无需任何器械，但建议准备一根引体向上横杆（约 $10）用于完成引体向上。
- 训练可根据新手水平调整难度——例如，用悬挂举膝代替悬挂举腿，或跳上单级台阶代替两级台阶。
- Jeff 强调，大多数徒手训练计划不过是**“美化版有氧运动”**，无法有效增肌——而这套训练以 muscle hypertrophy 为目标进行设计。
- 普通人在超级碗星期天平均多摄入 2,400 卡路里，因此这套训练也是一种有意义的体能抗衡。
动作详情
0 — 弓箭手俯卧撑（Archers）
- 目标肌肉： 胸肌、肩部、肱三头肌
- 次数： 每侧 25 次（共 50 次）
- 备注： 单侧推压动作，需要平衡与控制能力
1 — Hannibal 俯卧撑（Hannibal Push Ups）
- 目标肌肉： 胸肌、肩部、肱三头肌、核心
- 次数： 共 50 次
- 备注： 被描述为难度较高的进阶俯卧撑变式
2 — 剪刀跳波比（Scissor Jack Burpees）
- 目标肌肉： 全身，心肺需求高
- 次数： 共 50 次
- 动作要领： 交替左右腿剪刀跳，下落至波比动作，再爆发性还原
- 备注： 高强度爆发性动作
3 — 台阶跳（Stair Jumps）
- 目标肌肉： 股四头肌、臀肌、小腿
- 次数： 共 50 次
- 难度调整： 标准难度跳两级台阶；新手可只跳最底级台阶
- 备注： 如有条件，可用跳箱替代
4 — 引体向上（Pull Ups）
- 目标肌肉： 背部（背阔肌）、肱二头肌
- 次数： 共 50 次
- 器械： 建议使用门框引体向上横杆（约 $10）；也可用台面边缘或顶部悬挂点替代
- 备注： Jeff 认为这是最好的 bodyweight exercises 之一
5 — 单腿地雷推（Single Leg Landmines）
- 目标肌肉： 下肢（侧重爆发力）
- 次数： 每腿 50 次（共 100 次）
- 备注： 爆发性单腿下肢动作
6 — 悬挂举腿（Hanging Leg Raises）
- 目标肌肉： 核心、髋屈肌、腹肌
- 次数： 共 50 次
- 难度调整： 新手可改为悬挂举膝
- 备注： 需要引体向上横杆或顶部悬挂点
7 — 侧踢穿（Side Kickthroughs）
- 目标肌肉： 核心、髋关节灵活性、全身协调
- 次数： 每侧 50 次（共 100 次）
- 动作要领： 快速转换脚步，保持运动状态，重心低贴地面
8 — 龙推（Dragon Thrusts）
- 目标肌肉： 下腹部、核心
- 次数： 共 50 次
- 动作要领： 向上向外蹬腿；避免腰部下塌；控制还原过程
- 常见错误： 腰椎位置丢失（下背部下塌）
9 — 自重肱三头肌伸展（Bodyweight Tricep Extensions）
- 目标肌肉： 肱三头肌
- 次数： 共 50 次（或分组力竭）
- 备注： 多组力竭训练，累计完成 50 次
相关概念
- bodyweight training
- muscle hypertrophy
- progressive overload
- bodyweight exercises
- caloric surplus
- upper body pushing
- core strength
- explosive power
- unilateral training
English Original 英文原文
Bodyweight Workout Routine: Build Muscle at Home
Summary
Jeff Cavaliere of ATHLEAN-X presents a creative Super Bowl-themed bodyweight workout where the exercises performed are determined by the final score digits of the game. The workout totals 400 reps across 10 different bodyweight exercises, each assigned to a digit (0–9). The program is designed to challenge all fitness levels while requiring minimal to no equipment.
Key Points
- 400 total reps are performed across all exercises, with 50 reps assigned to each exercise that appears in the score.
- The workout is structured around the last digit of each team’s score at the end of every quarter, similar to a Super Bowl pool format.
- Each exercise is performed for 50 reps, making the workout deliberately demanding regardless of which digits appear.
- Most exercises require zero equipment, though a pull-up bar (available for around $10) is recommended for Pull Ups.
- The workout can be scaled for beginners — for example, substituting Hanging Knee Raises for Hanging Leg Raises, or jumping onto a single stair step instead of two.
- Jeff emphasizes that most bodyweight programs are simply “glorified cardio” and fail to build muscle — this workout is designed with muscle hypertrophy as a goal.
- The average person consumes 2,400 extra calories on Super Bowl Sunday, framing this workout as a meaningful physical counterbalance.
Exercise Details
0 — Archers
- Target muscles: Chest, shoulders, triceps
- Reps: 25 per side (50 total)
- Notes: Unilateral pressing movement requiring balance and control
1 — Hannibal Push Ups
- Target muscles: Chest, shoulders, triceps, core
- Reps: 50 total
- Notes: Described as a tough, advanced push-up variation
2 — Scissor Jack Burpees
- Target muscles: Full body, cardiovascular demand
- Reps: 50 total
- Form cues: Alternate right leg and left leg scissor, drop into a burpee, return explosively
- Notes: High-intensity, explosive movement
3 — Stair Jumps
- Target muscles: Quads, glutes, calves
- Reps: 50 total
- Modifications: Use 2 steps for standard difficulty; use just the bottom step for beginners
- Notes: Can substitute a bench if available
4 — Pull Ups
- Target muscles: Back (lats), biceps
- Reps: 50 total
- Equipment: Doorway pull-up bar (~$10) recommended; countertop or overhead overhang can substitute
- Notes: One of the best bodyweight exercises according to Jeff
5 — Single Leg Landmines
- Target muscles: Lower body (explosive focus)
- Reps: 50 per leg (100 total)
- Notes: Explosive unilateral lower body movement
6 — Hanging Leg Raises
- Target muscles: Core, hip flexors, abs
- Reps: 50 total
- Modifications: Hanging Knee Raises for beginners
- Notes: Requires a pull-up bar or overhead hang point
7 — Side Kickthroughs
- Target muscles: Core, hip mobility, full body coordination
- Reps: 50 per side (100 total)
- Form cues: Quick foot transitions, stay athletic and low to the ground
8 — Dragon Thrusts
- Target muscles: Lower abs, core
- Reps: 50 total
- Form cues: Kick up and out; avoid sagging in the lower back; control the return
- Common mistakes: Losing lumbar position (lower back sagging)
9 — Bodyweight Tricep Extensions
- Target muscles: Triceps
- Reps: 50 total (or to failure in sets)
- Notes: Performed to failure across multiple sets until 50 reps are accumulated
Mentioned Concepts
- bodyweight training
- muscle hypertrophy
- progressive overload
- bodyweight exercises
- caloric surplus
- upper body pushing
- core strength
- explosive power
- unilateral training