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Hopes that a professional fitness instructors to provide a fitness program for me

wo420998732010-02-21 04:11:14 +0000 #1
I'm a beginner. But the home made 3 months of fitness, that is, sit-ups and push-ups.

Hope that the gym could be more perfect itself. And I also bought a protein powder.

Is not a fitness strength should also be appropriately strengthened.

I, 192,70 KG.

Hopes that a professional fitness instructors provided me with a professional fitness plan.

Super-grateful to this friend.
Dream Adventures of more than priority Sri Lanka2010-02-21 04:18:09 +0000 #2
What we have lacked just a fitness mechanism, a habit of their daily fitness into a mechanism.

If you like the daily fitness can brush your teeth, wash your face, like used to, then you will be a "Scheme not keep up with change" while the trouble?

1. To find a suitable partner

right: a fitness program friends.

Wrong: individual fitness.

With friends to go along with fitness contribute to a better implementation of the fitness program. But this does not represent any of a friend can do this, Brown Medical School associate professor of sports science department, John. Said Dr. Jackie sick, your friend should have a higher fitness consciousness. A fitness program for beginners and fitness together the beginning of training than those who get better fitness individual fitness effects, and the two have the mutual support, mutual encouragement, a sense of responsibility from the community benefit.

2. A variety of exercise options

right: colorful fitness program.

Wrong: does its own favorite projects.

People of a certain enthusiasm for fitness may be dissipated within a few months, so we should learn to manage their own enthusiasm for sports. If you think there is no enthusiasm, or can not be raised, immediately change the form of a sport bar. Requested a personal trainer to help you develop a fitness program every month, for example, and kids to learn martial arts, or participate in dance courses. Career coach said, "With the enhanced physique, you will have more time or energy to participate in other sports at the same time, this also helps to maintain a high initiative." Studies have shown that the human body will be in the form of a few weeks to adapt to a certain sport. During this time is "movement cycle", after a period, very difficult to gain significant results, unless you make a change.

3. Daily Exercise

right: exercise 3-5 days a week.

Wrong: You have two days or more do not tempered.

United States Salt Lake City, a consulting firm First Fitness Inc. Chade, chief exercise physiologist reasons. Cotton said that, in order to put fitness into a daily habit, do not not go more than two days consecutive fitness. He explained that fitness is only 1-2 times a week than 3-4 times a week fitness is easier halfway. Fitness frequency ratio because of the time or form of exercise for fitness much more effect on your fitness stamina. American College of Sports Medicine recommends exercise 3-5 days a week, if only out three days a week to fitness, then they should be evenly distributed over the three days in order to maintain a certain momentum.

4. Formulate alternative programs

right: miss miss out on, as long as tomorrow harder.

Wrong: can not continue, because there are obstacles.

Dr. Deng En senior personal trainer suggested that in advance, taking into account a number of factors that may affect fitness, such as holidays and working arrangements, and then prepare a backup program. Down in Notepad is to overcome the "fitness barrier" approach, regardless of the difficulties encountered when, you can be done against danger. The most important thing is, do not give up when faced with obstacles. Dr. Deng En said: "You might think, 'I do not have time today, head to the gym, and on weekends to go, so he simply stopped to forget, again and again beginning next week'. In fact, because you need not miss one or two fitness feel guilty, we must learn to accept the fact that miss miss, as long as you can in tomorrow's even harder. "
5. goals to high, but not the high and

can not be right: the specific objectives?? I walk 20 minutes a day .

Wrong: abstract goals?? I have to work harder to train.

No matter is to improve the endurance to participate in triathlon, or at least do 25 push-ups, set a target will no doubt help you to better persevered. American College of Sports Medicine of the former president of Brian. Dr. Shah said that if your goal is short-term, specific and realistic, such as "I walk 20 minutes a day" rather than "I want to train harder," more easily persevered. If you are easily reached the target, then the target should be set higher, and each one was approved by over 4-6 weeks to ensure that no deviation from the right direction.

6. Record their progress

right: Stick to the process of recording your own fitness.

Mistake: Yesterday, I do it? Forgot!

The study found that adhere to a diet or fitness log records are more likely to thin. In addition, a study, detailed records of people do not remember in detail than many people twice the weight reduction. Note that the form of a note of movement, exercise time, intensity, distance, burning off calories and sports sites, as well as your psychological state, physical level, the night before last sleep and diet.

Pedometer, heart rate monitor and stopwatch can help you to record in detail, you can immediately give you a sense of achievement, and can help understand their run, or how far to go more quickly, the number of calories burned, as well as their own progress by how much. To use these tools to challenge themselves, set new goals.

7. "Mini" fitness

right: Move anytime, anywhere.

Mistake: Today's busy, really no time to exercise the.

If your time is too small, you can out of 10-15 minutes a day to exercise to keep physically and mentally in a good state (endurance training or strength training can be). Although times a day to do a mini-campaign that will help enhance your fitness habits, but if there is time to do a day three times, but also help to shed excess weight. The study found that they must attack first day, people will be able to conduct fitness than adhere to a regular 30-45 minute fitness program who accumulate more fitness time, and if you can not guarantee a walk 1 hour, then the time came out better than a campaign, even if only 15 minutes will do.

8. To set aside time for fitness

on: 8:00 am, my fitness time is up!

Mistakes: forget the evening overtime, not to the gym.

In the computer, paste and timely posted, or set an alarm clock, let it remind you every day at a fixed time to keep fit. When you are at the same time each day do the same thing when you can gradually habit. Once formed a fixed pattern, the daily fitness sessions and the company will be important. The study also showed that fitness of people in the morning than in the afternoon or evening fitness of people to receive better results, because people will be more concentrated effort in the morning, physical strength and more abundant, you should find the best fitness effects of time to fitness .

9. Learn to reward themselves

right: As long as we Fitness a year, went to ... ...

wrong: What is the relationship between this and fitness?

The study found, compared to never reward their own people, often reward their fitness to reach the "American College of Sports Medicine sports standard" 1-2 times more likely to be higher. Dr. Deng En said that, in our study have a woman decided that she was able to insist on fitness as long as the full year, she went to Ireland, hiking and eventually her to go into. There were adhering to a fitness fitness after 2 months and bought himself a pair of new shoes, after 6 months and bought a new sportswear. Incentive mechanisms can be very simple, such as 100 sit-ups done and then see the "six-line." Dunn said, "any important things in life can be and fitness together." An Liniu Cui Lay a good
BEST300002010-02-21 04:45:47 +0000 #3
the so-called protein powder and those of artificial proteins are useless, the body can absorb not get that, if trained a growing muscles in sports must be small, many times to go to Lian Food and there is a high-protein food is beef and boiled potatoes recipe, another meal to drink 100 ml of beer.
szl2036dtlg2010-02-21 04:42:04 +0000 #4
Are you sure the time to practice every day, 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



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