2010-03-31 09:10:03 +0000 #1
20 minutes a day is relatively simple
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
