參考來源: https://www.youtube.com/watch?v=Fg6xKZOq0pw
這篇主要講述以7天為1週期的健身計劃，供新手參考。
最好是能堅持一年，體能及力量方面便會很好了。
下列為進階版 ，含副項訓練：
Sign up to discover human stories that deepen your understanding of the world.
Free
Distraction-free reading. No ads.
Organize your knowledge with lists and highlights.
Tell your story. Find your audience.
Membership
Read member-only stories
Support writers you read most
Earn money for your writing
Listen to audio narrations
Read offline with the Medium app
