The book is divided into seven chapters, starting with a focus on the fundamentals of exercise. Each chapter provides a detailed analysis of four core modules: warm-up exercises, aerobic training, strength training, and flexibility and coordination training. Each module includes clear illustrations of the movements, explaining the correct form, the main muscle groups targeted, and crucial safety precautions. To help readers quickly get started and establish a training habit, Chapter Five presents a carefully designed 21-day follow-up training plan. Chapter Six encourages readers to self-manage their training and create a progress log. Chapter Seven provides a guide to improving physical fitness test scores for university students, detailing a breakdown of specific areas, a periodized training system, and practical strategies for the physical fitness test.
全书共分为七章，开篇即聚焦于运动基础，分章详细解析了热身运动、有氧训练、力量训练、柔韧性与协调性训练四大核心模块，每个模块均配有清晰的动作示意图，深入讲解动作标准要求、主要锻炼部位以及关键的安全注意事项。为了帮助读者快速入门并建立运动习惯，第五章精心设计了一个为期21天的跟练计划。第六章，鼓励读者根据个人情况进行自我管理，形成打卡手账。第七章，为大学生体测专项提升指南，详细提出了分项突破指南、周期化训练体系和体测实战战略。
全书共分为七章，开篇即聚焦于运动基础，分章详细解析了热身运动、有氧训练、力量训练、柔韧性与协调性训练四大核心模块，每个模块均配有清晰的动作示意图，深入讲解动作标准要求、主要锻炼部位以及关键的安全注意事项。为了帮助读者快速入门并建立运动习惯，第五章精心设计了一个为期21天的跟练计划。第六章，鼓励读者根据个人情况进行自我管理，形成打卡手账。第七章，为大学生体测专项提升指南，详细提出了分项突破指南、周期化训练体系和体测实战战略。
