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Help fitness enthusiasts! SOS!

Zhaoxinlei20072010-03-08 16:10:30 +0000 #1
I have just done a Zhang fitness-year card, the main purpose of increasing muscular upper body, lower body weight, line, fitness knowledge, but less familiar, it should be grateful if you professionals, fitness enthusiasts to help answer my questions!

Here's my basic information and questions:

I am 23 years old, male, height 173cm, weight 80kg, fat content 18.8; because in the past practiced sports, legs and buttocks muscles are better developed, the work of the future reduction in physical activity, fat increased, walk-shaped body, Tuicu buttocks big, Hip 105, the thigh 63, calf 33, do not know how to narrow hips and legs Wai? Lines you want to practice how to do this? Now exercise, do not arrange leg strength training, fear of more coarse the more practice! After the legs are feeling up jogging up and do not know how to relax it will not make legs thicker? Want

As for the upper body, arms can also be that other parts need to be strengthened, a vague abdominal muscles can also see the four, may I ask those actions are most effective? Training several times a week right? What parts fit together with practice?

The following are my current fitness program: Monday pectoralis major, humerus 2, brachial III;

Tuesday jogging, abdominal;

Wednesday, shoulder, back;

Thursday jogging, abdominal;

Friday thoracic major muscle, brachial 2, brachial III;

Saturday jogging, abdominal;

Sundays

If you are interested, we hope to help you prepare a scientific fitness program!

More problems, martin Members professionals, fitness enthusiasts to help me lift the doubt! Thanks!


Coach QQ676751662010-03-08 16:23:21 +0000 #2
do not know how to reduce the hip and leg Wai?

To combine exercise and diet control to reduce intake of various foods, especially protein intake.

You want to practice lines, how to do this?

A small weight of multi-frequency.

Now exercise, do not arrange leg strength training, fear of more coarse the more practice! After the legs are feeling up jogging up and do not know how to relax it will not make legs thicker?

You want more stretch

As for the upper body, arms can also be that other parts need to be strengthened, a vague abdominal muscles can also see the four, may I ask those actions are most effective?

Sit-ups is the best exercise.

Practice several times a week right?

5-6 times the power for each group from the end of Group 3

Which parts fit with the practice?

Chest with the back three brachial brachial two together

I wish you a happy fitness and smoothly to achieve fitness goals. I am a fitness coach, 9 years, 7 years training experience in fitness coaching, fitness do not understand where to come with me!
xbqll2010-03-08 16:24:39 +0000 #3
legs can not do weight-bearing squat, the standard number of positions to be more, how have 60 or more, particularly effective!
adwyjs2010-03-08 16:57:45 +0000 #4
1. training legs and buttocks

or should do more running, more to go, because you do not want to practice legs and buttocks muscles, so you can only do so will not thicker aerobic exercise can reduce fat. Pat calf after exercise would be to relax ah, learning of sports is not even this did not know it? Want to make thicker calf can only do the power of ankle movement. This is the main stimulus of the calf. You can do squat, but the thigh muscles will be thicker.

2. The proposed scheme

Mon. For half an hour jogging, brisk walking half an hour. Training chest, neck, arm.

Tuesday, jogging for half an hour brisk walking half an hour. Training back, shoulders, abdomen.

Wed. For half an hour jogging, brisk walking for half an hour, practicing chest, neck, arm.

Thursday, jogging for half an hour brisk walking half an hour. Training back, shoulders, abdomen.

Fri. For half an hour jogging, brisk walking for half an hour, practicing chest, neck, arm.

Saturday, jogging for half an hour brisk walking half an hour. Training back, shoulders, abdomen.

Sunday, jogging for half an hour brisk walking half an hour. Abdominal training chest and shoulder and waist.

3. Each movement per day for three to four groups, each within the fifteenth. If you can do more on the weight. When the inspiratory force and vice versa breath. Jogging and brisk walking is a warm-up, is to be done to. Would like to increase muscle is also much more meat, fish 'eggs and other protein-rich foods, or eat light training is equal to Bai Lian. Family on fitness and weight loss are the strength, we should be tired, if you are comfortable with how how to train every day, even if there is effective is also very slow. Want to increase muscle want to lose weight you should not let themselves be too comfortable.

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