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Knees and begged reasonable fitness program

Cc9002042010-04-05 14:12:01 +0000 #1
I am a college student, likes to play basketball, one for love, What would like to lose weight, but I do not have a reasonable fitness program, I height 171cm, body 83kg, fat concentrated in the: abdomen, hips and large legs, weak upper body strength, like a reasonable fitness program, also please help, thank you!
Fitness SOS2010-04-05 14:18:05 +0000 #2
1: cardio training program: (heart and lung function improve muscle is very favorable)

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

2: Strength Training Plan Reference


B. 10-minute jog warm-up stretch target muscle (static stretch)

the first day of leg abdominal training: the training leg muscles help the body to sit long

posture legs give 4 groups x10-12 times

Smith squat Group 4 x10-12 times

hamstring group held four times

x10-12 sit-ups four groups x15-20 times

ramp sit-ups four groups x15-20

sit-ups four times Rotation Group x15-20 times (exercise abdominal oblique muscle movements)

hanging leg raise Group 4 x15-20 th

the third day of training in thoracic shoulder:

Lying barbell elected Group 4 x10-12 elected four times

Lying dumbbell set on x10-12 times

4 groups inclined dumbbell elect

on x10-12 times the birds inclined dumbbell Group 4 x10-12 times

seated dumbbell birds Group 4 x10-12 times

seated dumbbell elected Group 4 x10-12 times

Standing dumbbell birds Group 4 x10-12 times

Standing Dumbbell Lateral Raise 4 groups 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

4 groups dead lift with bent knees x10-10 times

neck down 4 groups x10-12 th

the seventh day two and three first training

sitting dumbbell curl 4 groups alternate x10-12 times

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

EZ bar barbell curl 4 groups x10-12 times the rope under the pressure of

4 groups x10-12 plays
Doodle Comment ball2010-04-05 14:27:19 +0000 #3
hope not in the basement or a closed environment and health, the benefits of high prices is only one point - the Morning of the ladies turned away.



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