# WholeBody Plan 1

本套教程是以全身塑形减脂为主的训练，9组动作，根据自己能力来调节，中间若有需要可休息30-45秒。为美好身材来挑战吧！

第一组、15个立卧撑

<figure><img src="/files/Pnxm6GgbDY7dp1NKuf9D" alt=""><figcaption></figcaption></figure>

第二组、50个深蹲

<figure><img src="/files/5hzJKN8rZpDem6RbRKVX" alt=""><figcaption></figcaption></figure>

\
第三组、45秒平板支撑<br>

<figure><img src="/files/FlIVpvQONkwt9lRegwSh" alt=""><figcaption></figcaption></figure>

\
第四组、100个跳跃击掌<br>

<figure><img src="/files/R0ybBDEgNRBr0hVLZjWC" alt=""><figcaption></figcaption></figure>

\
第五组、50个仰卧起坐<br>

<figure><img src="/files/eTWQoEkG4tsIeXngYJSR" alt=""><figcaption></figcaption></figure>

\
第六组、1分钟靠墙静蹲<br>

<figure><img src="/files/GzsPlgxcs7SuMUsNrguk" alt=""><figcaption></figcaption></figure>

\
第七组、40个跪姿俯卧撑

<figure><img src="/files/2Klqb8bRmYSCtvzBcwTX" alt=""><figcaption></figcaption></figure>

\
第八组、35个跳跃箭步蹲

<figure><img src="/files/pUGA71HpzPGJ7tbT6B3a" alt=""><figcaption></figcaption></figure>

\
第九组、30秒高抬腿<br>

<figure><img src="/files/hgN4PSC6oLDsclSr0wGr" alt=""><figcaption></figcaption></figure>


---

# Agent Instructions: Querying This Documentation

If you need additional information that is not directly available in this page, you can query the documentation dynamically by asking a question.

Perform an HTTP GET request on the current page URL with the `ask` query parameter:

```
GET https://51sec.gitbook.io/wiki/fitness/workout-plan/wholebody-plan-1.md?ask=<question>
```

The question should be specific, self-contained, and written in natural language.
The response will contain a direct answer to the question and relevant excerpts and sources from the documentation.

Use this mechanism when the answer is not explicitly present in the current page, you need clarification or additional context, or you want to retrieve related documentation sections.