ggq0505212010-03-10 19:11:46 +0000 #1
I am 17 this year, is now summer vacation! - Fang Chang gym for two months to do a card! - Would like to practice very block! ! - That want to practice my 188 I would also like a long one is best does not affect the long months of training methods! -
Wen-yang universal2010-03-10 19:23:35 +0000 #2
1: Cardiopulmonary functional training program: (heart and lung function improvement is very favorable for increasing muscle)
2-3 times per week, every 30-60 minutes of heart rate control (220 - your of age) x80% or so
2: Strength Training Program Reference
A. jogging warm-up for 10 minutes
B. stretch target muscles (using the static stretching)
the first day of the legs of abdominal training: leg training is beneficial to the body muscle length
Sitting legs give Group 4 x10-12 times
Smith squat 4 sets x10-12 times
Leg give Group 4 x10-12 times
sit-ups 4 sets x15-20 times
sit-ups 4 sets x15-twist 20 times (exercise abdominal oblique muscle movements)
hanging leg raises 4 sets x15-20 times
third day of chest shoulder training:
Horizontal barbell elected Group 4 x10-12 times
Incline Dumbbell elected Group 4 x10-12 Incline Dumbbell times
Asuka Group 4 x10-12 times
seated dumbbell-elected Group 4 x10-12 times
standing position Dumbbell Lateral Raise 4 sets x10-12 times
Roman chair the fifth day of training, to come forward to back: 4 groups x10 -12 times
T-type rod Boat Group 4 x10-12 times
wide-grip chin-up Group 4 x10-12 times
squat dead lift 4 sets x10-10 times
anterior pull-down Group 4 x10-12 times
the seventh day two and three training
seated alternate dumbbell curl 4 sets x10-12 times
EZ bar barbell curl 4 sets x10-12 times
rope under the pressure group 4 x10-12 times
arm dumbbell back of the neck Arm flexion and extension 4 sets x10-12 times
