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How do I practice at home every day

kxy04162010-03-31 09:10:03 +0000 #1
20 minutes a day is relatively simple
attentively の windows2010-03-31 09:22:54 +0000 #2
1: Cardiopulmonary functional training program: (heart and lung function improvement is very favorable for increasing muscle)

2-3 times per week, each time 30-60 minute heart rate control (220 - your age) x80% or so

2: Strength Training Program Reference

A. jogging warm-up for 10 minutes

B. stretch target muscles (using the static stretching)

first day of the legs Department of Abdominal training: leg training is conducive 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 swivel Group 4 x15-20 times (exercise abdominal oblique muscle movements)

hanging leg raises 4 sets x15-20 times

third day of the chest shoulder training:

Horizontal barbell 4 sets x10 elected -12 times

Incline Dumbbell group elected four times

x10-12 ramp dumbbell-bird Group 4 x10-12 times

sitting posture elected Group 4 x10-12 times

standing position Dumbbell Lateral Raise 4 sets x10-12 times

Roman chair the fifth day to come forward to back the training: Group 4 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 Ci

anterior pull-down Group 4 x10-12 times

seventh day of the two, and three training

seated alternate dumbbell curl 4 sets x10-12 times

EZ bar barbell curl 4 sets x10-12 times

rope under pressure Group 4 x10-12 times

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



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