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Please experienced people to help develop fitness plans and wish everyone a Happy New Year (the titl

Yuekfeng2010-04-05 16:11:56 +0000 #1
my 189CM, weight 80KG, relatively thin, because the reasons for long hours of work sitting in the lower abdomen, thighs medial and lower back and have Ao meat (pork fat), would like to invite professionals to give a set of scientific fitness plan, thank you, wish you Tiger down, good health, and offer only 30 minutes to the next gratitude.
szl2036dtlg2010-04-05 16:19:06 +0000 #2
Are you sure you practice every day time?

First of all, if there is like the morning, too early, it will also not necessary since, up to 8 bar, eat breakfast rest 1 hour, 9 o'clock start, stretching muscles before training about 6 to 1 on your head squat group (warm-up of a group) 15, 1 minute rest between 6

2 push-ups group (warm-up of a group) what you up to 80% -90% frequency, rest one minute between 3 dumbbell at home you have ? Did not buy a pair of adjustable weight. Dumbbell biceps curl exercises, the five groups (warm-up of a group) 12, 1 minute rest between abdominal 4 Volume 6 groups of 15, no warm-up, because the body has been hot, and breaks one minute

the first such practice it, because you see little movement is normal, so not too much intensity, training for 1 month after it came to me, practicing two days rest day

I was training too, but I think also fit for you this is my way of making a very initial training, step by step. Insist

primary student training should be the spirit of work and rest to the main principles of basic training.

Strength training three times a week, after a four strength training aerobic training, the next practice.

The first day of planned chest: flat bench press 6 groups each of 8 - 10 times

push-ups four groups each of 10 - 20 times

parallel bars each arm flexion 4 groups 8 - 10 times

Butterfly 4 groups each machine chest clip 8 - 10 times (as a supplementary item)

Back: chin-up 4 groups each group 6 - 8 times

latissimus dorsi muscle chest down 6 groups each group 10 - 12 th

abdomen: sit-ups four groups each of 20

supine leg raise four groups of 20 each day program

shoulder: 6 groups each held upright on 8 - 10 times

Sitting on the move 4-6 Dumbbell each group 8 - 10 times

Dumbbell Lateral Raise 4 groups each of 12-15 times

arm: straight barbell curl 4-6 10-12 times in each group

neck flexion and extension arm of 4-6 in each group 10 - 12 times

legs: squat 6-8 8-12 times each group of 6 groups each

toes 12-15 times

third day of the program with the first day of the fourth day of the program with the next day

fifth day plan of aerobic training: running 20-30 minutes

stationary bike 10-30 minutes

diet: the morning I always eat 2 bowl add 2 eggs

noon to eat more vegetables and meat

night not to overeat (because exercise)

one hour before bed drink a glass of milk and a bread

8 hours a day to ensure sleep (sleep is Important Oh)
Li Quantong ferry2010-04-05 16:27:47 +0000 #3
Fitness recommends a few points:

1. exercise. The general principle is not practiced when I got to stop. rest of the continued sense to practice. If you practice a few groups still feel a rest of the not practiced a day. frequently exercise the body in good shape also does not reduce the interest on the exercise. no matter which part of your workout. or what method of training. (such as push-ups. La Plaza Premium seal, etc.) should Note that feeling can not be practiced exercise and rest. feel able to continue training. not to indulge in particular about how many do. practice for how long.

and some movement is practiced, the slower the speed the better. if (push-ups. pull ring. Asia seal. sit-ups)

skipping can exercise a small calf. because the use of the forefoot. leg is strength. running to fast. Spring is high. legs straight riding a bicycle. ball of your foot stepped on. also a good practice small calf. ball of your foot to walk. ball of your foot do farm work - digging. around the legs for digging. effect is also very good.

2. night can not eat. to eat. of course, not too little. to prevent gain weight . can eat anything. eat whatever. Note faint element with on it. Also note that the regular exchange all kinds of dishes. nutrition with you (morning, eat well. noon to eat. eat less at night. 1:00 Yes. I fully understood).

3. manual is the best exercise. of course. the best work on the basis of the targeted re-training so much the better. (regardless of labor 也好. Targeted Exercise 也好. should follow the principle of the above-mentioned exercise.)

4. at the best exercise.



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