[笔趣阁]:bqge. cc 一秒记住！
评估结束后，汉斯针对每个人的情况制定了个性化的训练计划。他首先强调了正确热身的重要性，并亲自示范了一套全身动态热身动作。
“Watch me. We start with the neck, gently rotate it left and right, like this.（看着我。我们从颈部开始，轻轻地左右转动，像这样。）”汉斯缓慢地转动着脖子，“This helps to loosen the neck muscles and reduce the risk of injury during training.（这有助于放松颈部肌肉，减少训练中受伤的风险。）”
接着，他活动肩部，“Then, circle your shoulders forward and backward, feel the stretch of the shoulder muscles.（然后，前后转动肩部，感受肩部肌肉的拉伸。）”他的肩部像两个灵活的齿轮，平稳地转动着，“For the legs, we do high knees, lift your knees as high as possible, quickly.（对于腿部，我们做高抬腿，尽可能高地抬起膝盖，快速地。）”汉斯的双腿迅速交替抬起，动作标准而有力，“This warms up the leg muscles and gets your heart rate up.（这能热身腿部肌肉并提高心率。）”
胡世豪团队成员们认真地跟着做，大卫在做高抬腿时，调侃道：“这高抬腿，感觉像是在和自己的腿比赛，看谁先累趴下。”引得大家一阵轻笑。
在正式的力量训练环节，汉斯重点讲解并示范了复合训练动作——深蹲卧推组合。
“First, set up the barbell on the squat rack at the appropriate height. Stand under the barbell, place it on your shoulders, and hold it firmly.（首先，将杠铃放置在深蹲架合适的高度。站在杠铃下方，将其放在肩上，并牢牢握住。）”汉斯一边说，一边轻松地将杠铃架在肩上，“Now, slowly lower your body into a squat position, keep your back straight, and your knees should not exceed your toes.（现在，慢慢地降低身体进入深蹲姿势，保持背部挺直，膝盖不要超过脚尖。）”他的身体像一部精密的机器，缓缓下蹲，腿部肌肉紧绷，“This squat motion mainly targets the muscles of the legs, especially the quadriceps and glutes.（这个深蹲动作主要针对腿部肌肉，尤其是股四头肌和臀大肌。）”
B 𝐐 🅖e . 𝒞 𝒞