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Seeking an exercise program

wseart2010-02-26 13:10:43 +0000 #1
soon to be winter, and I want to exercise in the winter.

I height 184, weight 186. (Emphasis)

think the best they can be cut in the winter, under 15 pounds, and can exercise the muscles. Now Dugao Yi,

is a neighborhood sports center. Which big trouble to the different views of God does not play dead as long as I was OK

I like to play basketball - - ·
Love inducing drug Clock2010-02-26 13:14:17 +0000 #2
is not a lot of emphasis should be practiced, it would not be very difficult, do you mean Sports Center is a gym do, yes, very good, and I do not know whether there are coaches, there are the words of coach can help you, make you more safe and effective to learn all you can do first warm-up exercise

about 10 minutes, can make the body slightly sweating on it.

Random choices: climb the stairs, squat stand, rope skipping, running, etc.

power movement

the first day of the target muscles: chest, Action: Wide range push-ups: 6 groups x exhausted all its efforts, narrow range push-ups: 6 groups x exhausted all its efforts improve the foot position of push-ups: 6 groups x exhausted all its efforts to improve hand position push-ups: 6 groups x exhausted all its efforts

The next day, target muscles: back, Action: pull-up group 4 x12 months, wide-grip pull-inclined body (feet Landing his back the body tilt, 1.5 times the shoulder width pull a fixed bar, elbows pulled open the chest, relax back, repeated movement) 6 groups x exhausted all its efforts, narrow grip pull-oblique body (his back foot landing body tilt, a shoulder-fold fixed-width pull bar, elbows posted waist and pulling the chest to the bar before relaxing back, repeated movement) 6 groups x exhausted all its efforts, looking to straighten (easily find a heavy hand, chest, stuck his bottom, so Waist into Anti-bow-type, looking down, quite the body to 70 degrees with the ground, repeated movement) Group 6 x20 months

on the third day, target muscles: shoulders, Action: heavy on the move (2 side, respectively) 5 groups x exhausted fully, looking at side of flat to mention five group x exhausted all its efforts, single-arm pre-Ping Ju (2 side, respectively): 5 groups x exhausted all its efforts, heavy side-Ping Ju (alternate to maintain): 5 groups x insist on not group

the first 4 days, target muscles: chest waist, Action: Arm flexion and extension parallel bars 4 groups x exhausted all its efforts, push-ups 4 sets x exhausted all its efforts, the volume of abdominal 3 groups x exhausted all its efforts to turn waist Group 2 x40 months, the volume flanks 3 groups x exhausted all its efforts to mention heavy objects flexor group 4 x12 months

the fifth day, target muscles: legs, Action: Cutting-step squat Group 3 x10 months, Zhi Yao kneel Group 4 x10 months, Leapfrog Group 2 x30 a high leg lift 3 groups x120 months, supine hip Group 3 x30 months

On the sixth day, target muscles: back waist, action: pull-up group 2 x exhaust the full, wide-grip pull-inclined body (foot landing body his back tilted a fixed bar pull 1.5 times the shoulder width, elbows pulled open the chest, relax back, repeated movement) 6 groups x exhausted all its efforts, narrow grip pull-oblique body (his back foot landing body tilt, one-fold Shoulder Hand pull the fixed bar, elbows posted waist and pulling the chest to the bar before relaxing back, repeated movement) 6 groups x exhausted all its efforts, the volume of abdominal 2 groups x exhausted all its efforts to turn waist Group 2 x40 one, the volume flanks two groups x exhausted all its efforts to mention heavy objects flexor group 4 x12 months of aerobic exercise

A

10-20 minutes before exercise or climb the stairs to eat a fruit (except bananas)

B jogging

C Rope Walk

D

E in-situ running target by muscle after exercise in the power to carry out aerobic exercise can achieve a better heart and lung functions improve. Sunday, then you can take a break or playing the basketball, I wish you success!
lysrd2010-02-26 13:18:04 +0000 #3
play basketball not possible to reduce fat, losing weight to do aerobic exercise. Best swimming, jogging, slow Dengju is required.

Train muscles, then you can use barbells, mostly squat, dead lift and bench press etc, along with other exercise equipment. Note that additional protein after exercise, there are two training intervals should not exceed 72 hours.

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