猛男埃里克28天增肌减脂，居家打造黄金比例身材
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《猛男埃里克28天增肌减脂，居家打造黄金比例身材》是一套全面且科学的增肌减脂课程，专为希望通过居家锻炼打造完美身材的学员设计。课程以28天为周期，结合科学的训练计划与合理的饮食方案，帮助学员实现增肌减脂的目标。无论是基础代谢率还是专业运动员，都能从中受益，快速掌握高效的训练方法与饮食技巧。
课程内容涵盖从Day1到Day28的完整训练计划，包括有氧运动、力量训练、哑铃训练、核心训练以及各种专项训练，如宽肩、麒麟臂、腹肌雕刻等，确保每个训练阶段都有针对性的重点。同时，课程还提供了详细的饮食方案，从早餐到晚餐，包括碳水化合物、蛋白质和脂肪的合理搭配，帮助学员在训练的同时维持健康体重。
每节课都经过精心设计，确保科学性和专业性，从基础节奏踩点到燃脂进阶，从肌肉激活到核心锻炼，再到增肌强化，帮助学员循序渐进地提升体能。课程适合对增肌减脂有兴趣的任何人，特别是那些希望通过在家完成训练计划的学员。通过这套课程，学员不仅能掌握科学的训练方法，还能养成良好的饮食习惯，实现居家打造黄金比例身材的目标。
大纲
[
{
"title": "1-28天增肌减脂，居家打造黄金比例身材",
"media": "video",
"time": "00:04:08",
"type": "mp4"
},
{
"title": "2-本套计划需要用这些「工具」",
"media": "video",
"time": "00:02:53",
"type": "mp4"
},
{
"title": "3-饮食方案（上）(234819)",
"media": "video",
"time": "00:07:29",
"type": "mp4"
},
{
"title": "4-饮食方案（中）(234820)",
"media": "video",
"time": "00:07:28",
"type": "mp4",
"size": "372 MB"
},
{
"title": "5-饮食方案（下）(234820)",
"media": "video",
"time": "00:05:02",
"type": "mp4",
"size": "236 MB"
},
{
"title": "6-【Day1】暴汗燃脂-节奏踩点",
"media": "video",
"time": "00:04:22",
"type": "mp4"
},
{
"title": "7-【副课】暴汗燃脂-拳击",
"media": "video",
"time": "00:44:24",
"type": "mp4",
"size": "1.67 GB"
},
{
"title": "8-【Day2】肌肉激活+基础力量提升（二）",
"media": "video",
"time": "00:43:18",
"type": "mp4"
},
{
"title": "9-【Day3】全身燃脂(234820)",
"media": "video",
"time": "00:36:16",
"type": "mp4"
},
{
"title": "9-【副课】暴汗燃脂-跳绳",
"media": "video",
"time": "00:44:39",
"type": "mp4",
"size": "2.66 GB"
},
{
"title": "10-【Day4】全身肌肉量提升（一）",
"media": "video",
"time": "00:44:54",
"type": "mp4"
},
{
"title": "11-【Day5】全身肌肉量提升（二）",
"media": "video",
"time": "00:38:46",
"type": "mp4"
},
{
"title": "12-【Day6】初级核心燃脂",
"media": "video",
"time": "00:36:09",
"type": "mp4",
"size": "1.28 GB"
},
{
"title": "13-【Day7】全身肌肉量提升（三）",
"media": "video",
"time": "00:44:20",
"type": "mp4"
},
{
"title": "14-【Day8】全身肌肉量提升（四）",
"media": "video",
"time": "00:43:10",
"type": "mp4"
},
{
"title": "15-【Day9】强化核心燃脂",
"media": "video",
"time": "00:37:50",
"type": "mp4",
"size": "1.34 GB"
},
{
"title": "16-【Day10】增肌进阶（一）",
"media": "video",
"time": "00:40:57",
"type": "mp4"
},
{
"title": "17-【Day11】增肌进阶（二）",
"media": "video",
"time": "00:44:43",
"type": "mp4"
},
{
"title": "19-【Day12】全身燃脂进阶",
"media": "video",
"time": "00:35:08",
"type": "mp4",
"size": "1.17 GB"
},
{
"title": "20-【Day13】宽肩专项训练-EIPT训练法",
"media": "video",
"time": "00:35:16",
"type": "mp4"
},
{
"title": "21-【Day14】麒麟臂专项训练-EIPT训练法",
"media": "video",
"time": "00:31:06",
"type": "mp4"
},
{
"title": "22-【Day15】中级哑铃燃脂",
"media": "video",
"time": "00:37:35",
"type": "mp4",
"size": "1.20 GB"
},
{
"title": "23-【Day16】倒三角专项训练-EIPT训练法",
"media": "video",
"time": "00:34:13",
"type": "mp4"
},
{
"title": "24-【Day17】铠甲胸专项训练-EIPT训练法",
"media": "video",
"time": "00:41:55",
"type": "mp4"
},
{
"title": "25-【Day18】腹肌雕刻+全身燃脂",
"media": "video",
"time": "00:40:44",
"type": "mp4"
},
{
"title": "26-【Day19】宽肩进阶-EIPT训练法",
"media": "video",
"time": "00:42:19",
"type": "mp4"
},
{
"title": "28-【Day20】麒麟臂进阶-EIPT训练法",
"media": "video",
"time": "00:41:37",
"type": "mp4"
},
{
"title": "29-【Day21】哑铃燃脂进阶",
"media": "video",
"time": "00:45:12",
"type": "mp4",
"size": "1.39 GB"
},
{
"title": "30-【Day22】倒三角进阶-EIPT训练法",
"media": "video",
"time": "00:42:37",
"type": "mp4"
},
{
"title": "32-【Day24】终极哑铃燃脂",
"media": "video",
"time": "00:41:08",
"type": "mp4",
"size": "1.10 GB"
},
{
"title": "33-【Day25】宽肩强化-EIPT训练法",
"media": "video",
"time": "00:42:14",
"type": "mp4"
},
{
"title": "34-【Day26】麒麟臂强化-EIPT训练法",
"media": "video",
"time": "00:40:04",
"type": "mp4"
},
{
"title": "35-【Day27】倒三角强化-EIPT训练法",
"media": "video",
"time": "00:38:43",
"type": "mp4"
},
{
"title": "36-【Day28】铠甲胸强化-EIPT训练法",
"media": "video",
"time": "00:43:03",
"type": "mp4"
}
]