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Seek expert to provide me with fitness program

memoirchen2010-03-26 12:11:07 +0000 #1
to briefly explain my situation: height 174cm, weight 74KG, waist 2-foot-5, and now the biggest problem is the fat around the waist and stomach Tingduo, stomach a little highlight came, and now double chin is also out. I would like to control the 70KG weight around, and then lose the fat belly and face the same time, it can be a little stronger arm, leg and abdominal muscles, hope that expert give me a good fitness program, equipment Actions are also allowed, but the device name of the action are in need of Gaoren explanation. If you can provide about diet program, it better, by the way, because I work is more busy, the number of times a week at most to the gym three times, and are extremely grateful
Sofia Black Hole2010-03-26 12:23:20 +0000 #2
1: Cardiopulmonary functional training program : (heart and lung function improve by muscle is very favorable)

2-3 times per week, every 30-60 minutes of heart rate control (220 - your age) x80% or so

2: The strength training program for 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 Group x10-12 times

Leg give Group 4 x10-12 times

sit-ups 4 sets x15-20 times

inclined board sit-ups 4 sets x15-20 times

sit-ups swivel Group 4 x15-20 times ( Practice abdominal oblique muscle movements)

hanging leg raises 4 sets x15-20 times

third day of the chest shoulder training:

Horizontal barbell elected Group 4 x10-12 times

Horizontal dumbbell-elected Group 4 x10-12 times

on Inclined dumbbell-elected four groups on x10-12 times

4 groups inclined dumbbell birds x10-12 times

seated dumbbell-bird Group 4 x10-12 times

seated dumbbell-elected Group 4 x10-12 times

standing position dumbbell-bird 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: Group 4 x10-12 times

T-type rod Boat Group 4 x10-12 times

wide-grip chin-up 4 Group x10-12 times

squat dead lift 4 sets x10-10 times

anterior pull-down Group 4 x10-12 times

seventh day of the two, and three training

seated alternate dumbbell curl 4 sets x10-12 Ci

arm dumbbell-neck flexion and extension arm Group 4 x10-12 times

EZ bar barbell curl 4 sets x10-12 times

rope under the pressure group 4 x10-12 times
sutifang2010-03-26 12:56:16 +0000 #3
Pulatisi, yes, the right ventral muscle effectiveness.

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