How to practice smarter with the NIKE TRAINING CLUB app? After directly listening to the feedback from NTC members, NIKE determined the "most popular" training plan. For example, abdominal muscle training is popular now. In addition, many members mentioned that they are interested in muscle training, but they don't know how to do it, or they are interested in starting training, but they don't know where to start. These requirements for the application of core enhancement, strength training and sports to beginners are very clear. Therefore, NTC experts cooperate with Nike elite coaches and combine training plans to help athletes achieve their goals.
The new NTC training series provides you with the training skills of experts and athletes, such as professional snowboarder Chloe Kim sharing her strength training plan, diet, nutrition, sleep and so on. Make the abdomen stronger and stronger * * * There are 8 exercises in this training program. The first four exercises are routine training without equipment, and the core strength is strengthened and trained by lying on your back and riding straight legs, crab toes touching the ground and raising your side knees. The last four exercises are a combination of abdominal muscle strengthening training and fat burning training, such as sawing and squatting with legs apart (these are self-weight training, but some exercises need spacious space). Each training session lasts 15 to 30 minutes.
Make the abdomen stronger and stronger. From strength to bodybuilding, this training program has 6 exercises, the duration of which ranges from 15 to 29 minutes. The first two exercises include push-ups, cheating squats and lunges. These two exercises will help you train the strength of your shoulders, back, chest, arms, core muscles, hips and legs, and build a strong body. The third and fourth kinds of training also don't need equipment, and they are mainly enhanced (explosive jumping) muscle training, such as bobby and split-leg jumping. These exercises enhance the intensity of exercise, promote fat burning and enhance the whole body strength. The latter two exercises add weight-bearing training, including kettle bell swing, self-weight squat and hard pull, and also incorporate different group training, such as ladder training. These exercises are best done in the gym, because you need dumbbells, kettlebells, barbells, horizontal bars and hanging training equipment.
From strength to bodybuilding, this training plan teaches you the basic essentials and helps you start your training journey easily. Users can start with two kinds of equipment-free training, and improve the standard of movement and strengthen the endurance and stability of the body through the training of stretching, leaning forward, killing insects and lunging with both arms on one leg of the runner. From here, you can try to do some different types of sports. The last four exercises include yoga training, flexibility training and strength training (some are weight-bearing training, others need dumbbells), so that you can understand the range of exercise included in a comprehensive training. These training sessions are very short, 15 to 20 minutes.
Learning Basic Training Most training programs are suitable for beginners and advanced trainers, and they can be flexibly integrated into various lifestyles. If you want to know how to train to achieve the best results, you can listen to Ryan Flaherty, senior director of NTC. You can increase or decrease the intensity of each sport according to your level and goals. If you are doing weight training, you can use a heavier or lighter weight than suggested in the application; If you are doing self-weight training, you can increase or decrease the frequency or exercise group, thus increasing or decreasing the exercise intensity. Flexible use of equipment, so that you do not have to skip any action. If you only have a dumbbell, you can use it instead of a kettle bell or barbell. If you are at home, you can replace the traditional weight-bearing equipment with a heavier household item (Flaherty said he used almost everything, including milk cartons and a bag of dog food). Clever combination training can improve the effect of your exercise. Focus on training different muscle groups on different days (most muscles need 48 to 72 hours to recover and reshape after training). You can do the exercises in the "From Strong to Bodybuilding" training plan on Monday and Thursday, and do the exercises in the "Make your abdomen stronger and stronger" training plan on Tuesday, Friday and Sunday. Or you can double your basic abdominal muscle training or strength training. If your muscles can't understand your exercise rules, you can see the effect of exercise faster. Try to do 1 exercise in a training plan today, and do another 1 exercise in a few days. In the next few weeks, you can repeat these exercises, or do the third exercise. Make sure that if you do the same exercise for more than two weeks in a row, you need to increase the weight and intensity of the exercise so that your exercise effect will not stagnate.
Each group of training plans are carefully designed for specific training objectives, providing training tips from sports experts, including suggestions on diet and nutrition, recovery training, sleep and concept improvement. For example, in the "learning basic training" training plan, athletes are advised to record each training activity and diet in order to intuitively measure their progress and success; In the training plan of "Make your abdomen stronger and stronger", it is suggested that proper intake of fat can help you show stronger abdominal muscles.
At present, personal training for applications only includes suggestions on training. In order to provide all-round training guidance for athletes, this new training plan is also accompanied by product suggestions for specific training and sports types. For example, abdominal muscle training recommended Nike Power Hyper for women to train tight-fitting women's tights. When bending, curling and rotating abdominal muscle training, the upward inclined belt can completely cover the body. Three groups of training programs, namely, "Make abdomen stronger and stronger", "From strong to bodybuilding" and "Learn basic training", have been released globally in NTC (version 5.9) iOS and Android versions. Every athlete can find his own training program and plan more easily through the corresponding tools, and more training series will be launched in the future. The new year has just begun, so practice NTC applications "smartly"! Yes, once you start, never give up and gain a better self. Just don't quit! .