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Recommended for my movement pattern

wudiwenwen5202010-03-05 14:10:42 +0000 #1
junior high I had. Development of immature. How do I improve my 200m ah! In the test compulsory ah `` `My teacher said that my first two speeds could. Is there any improvement for me 200 m speed ah. to 28 seconds or so can be the `I am now a 30-point multi-`! I would like to wear sandbags to practice endurance `But some people said that they would Bianai. It is because I developed immature.
szl2036dtlg2010-03-05 14:20:12 +0000 #2
Are you sure every training days have time to do? If there are like

The first is the morning, since it is too early nor necessary, 8:00 Rise up, eat breakfast rest 1 hour, 9 o'clock start, training, stretching muscles before a Baotou squat about

6 group (warm-up a group) 15, 1 minute break between

2 push-ups 6 groups (warm-up a group), each doing what you up to 80% -90% the number of times, resting 1 minute between the 3 do at home with dumbbells ? Did not buy a pair of adjustable weight. Dumbbell biceps curl training, the five groups (warm-up a group) 12, 1 minute break between 4 Volume abdominal six groups of 15, do not warm-up, because your body is already hot, and between the rest 1 minute

first, so practice it, because it is normal to see your little movement, so the intensity can not be too large, practicing a month later came to see me, practicing two days rest day

I am a practicing bodybuilding too, but I feel that for you This is my primary training methods of making a very gradual manner. Guizaijianchi

elementary students training should be based on work and rest, to basic training-based principles.

Strength training three times a week, four strength training after an aerobic training, the next practice.

First day of the program

Chest: Flat bench press six groups each of 8 - 10 times

push-ups and four groups each of 10 - 20 times

parallel bars Arm flexion and extension 4 groups each group 8 - 10 times

Butterfly 4 groups each machine chest clip 8 - 10 times (as a supplementary item)

Back: chin-up 4 groups each group 6 - 8 times

latissimus dorsi muscle chest down six groups each of 10 - 12 Ci

abdomen: sit-ups four groups each of 20

supine leg raise four groups each of 20

shoulders the next day plan: 6 groups each held upright on the 8 - 10 times

Sitting on a dumbbell in each group move 4-6 Group 8 - 10 times

Dumbbell Lateral Raise 4 sets each of 12-15 times

arm: vertical barbell curl 4-6 each group of 10-12 times

neck-arm flexion and 4-6 groups each group 10 - 12 times

legs: squat 6-8 each group of 8-12 times

toes 6 groups each of 12-15 times

planned with the first day of the third day of the fourth day of the planned with the next day

on the fifth day program

Aerobic Training: Running 20-30 minutes stationary bike 10-30 minutes

Food: In the morning I always eat two bowls of porridge plus 2 egg

noon to eat more vegetables and meat

Do not overeat at night (due to the exercise)

one hour before going to bed drink a glass of milk with a bread

8 hours a day to ensure sleep (sleep is very Important Oh)
chh19935182010-03-05 14:54:27 +0000 #3
up every morning and insist on running, the air fresh in the morning. Steps to exercise more muscles.
NNNthanks2010-03-05 14:56:37 +0000 #4
still have to run can be a multi-endurance training, but also the accumulation rate, that only quantitative change can cause a qualitative change

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