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Scores seeking fitness program -

2010-03-08 13:10:15 +0000 #1
Female, age 17, height 169, weight 116 pounds, made a test that the muscles need to be increased 0.4kg, fat needed by 1.6kg, want to lose weight during the holidays and shape what stature, it is best to a strong point in the abdomen, and thigh, the arm should also focus on slim down, can go to the gym every day, please specify which Gaoren give me an appropriate fitness program, preferably before the semester begins slim down 10-15 pounds. Grateful daughter a bottle of blue Erguotou ----
szl2036dtlg2010-03-08 13:22:32 +0000 #2
too many professionals reported that a weight-loss weight loss program it, a lot of cities have, those who only professional.
QLC2005130142010-03-08 13:41:57 +0000 #3
supine leg

the starting position from supine lying flat on the mat, or head-plate ramp. Hold hands behind head of fixed objects, body straight.

Action process abdominal contraction will maintain straight legs bent upward, until the maximum extent possible. To maintain a second, let the legs down slowly.

Breathing Bend your legs up when the inspiratory, the downturn of breath.

Note that when the elements of the whereabouts of her legs, still control the abdominal muscles, without rendering the whereabouts of fast.

Starting position before standing squat rack, knees, hands holding the barbell squat rack shoulder care in the chest. Take two steps forward, his legs open, slightly wider than shoulders, toes slightly outward write, the body straight

action process knees, squatting to the thigh or slightly above and parallel to the ground, still a second, thighs and buttocks force so that the two pedals to make the body back to upright. Required to repeat a few times and groups do. Upon completion, return a few steps, the barbell back squat rack.

Breathing squat when you breath, inhale starting immediately.

Note that elements of the process of doing the whole movement, the back should be straight, upper body Do not lean forward, hips do not, after the conflict, lumbar to collapse, action to stabilize. Fast legs straight, the force to straighten the knee.
Dream Adventures of more than priority Sri Lanka2010-03-08 13:29:15 +0000 #4
Hello: It is recommended to facilitate the training, then the next day is better

by Muscle Program Reference: Warm up before each training session for 10 minutes, and then stretch target muscles (static stretch)

first day of the legs Department of Abdominal Training Day: (high-intensity leg training, muscle growth is conducive to the body)

squat three groups x8-10 times

sitting legs give three groups x8-10 times (the number refers to the amount you are barely able to complete)

leg flexion and extension Group 3 x10-12 times

Leg cite three groups x10-12 times

sit-ups 4 sets x15-20 times

lying leg raises 4 sets x15-20 times

third day of chest shoulder training:

Ping lying barbell group elected three times

x8-12 Incline Dumbbell group elected three times

x8-12 ramp Dumbbell birds Group 3 x8-12 times

seated dumbbell-elected Group 3 x10-12 times

standing position Dumbbell Lateral Raise 3 groups x10-12 plays

leaning over bird Group 3 x10-12 times on the fifth day back training days

wide-grip chin-up Group 3 x8-12 plays

bent leg dead lift 3 groups x8-10 times

Boo-li barbell rowing Group 3 x8-10 times

anterior down Group 3 x8-12 times

sitting equipment rowing Group 3 x8-12 times

seventh day two. 3 Training Day

seated alternate dumbbell curl 3 groups x8 - 12

EZ bar barbell curl Group 3 x8-12 times

rope under the pressure Group 3 x8-12 times

one-arm dumbbell neck flexion and extension arm 3 groups x8-12 times

(rest 60-90 seconds between the two groups) ( 90-120 seconds rest between the two movements)

(The above is only for reference, training should be adjusted according to their own)

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