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18-year-old boy to help plan fitness exercise

Wang Zhu Jie2010-04-06 13:11:43 +0000 #1
I am 18 years old, would like to exercise at home, fitness, height 176cm, body some poor, underweight (looks like), some insomnia, from childhood do not love sports, running a 100 meters to spend 15 seconds more, hope you can help me develop a master exercise fitness program at home, of course, with the diet I am also grateful. Plan the best at home or at school (boarding school) will be able to exercise, not too expensive to use the equipment, dumbbells class or can afford, no way, I was a student, do not want too much money are soon parted. Details of some of the best programs, such as exercise where. Although I know a lot of trouble, but you can not only seek heroes, and thanks
szl2036dtlg2010-04-06 13:27:02 +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, do not warm up, because the body has been hot, and breaks 1 minute

the first such practice it, because you see little movement is normal, so not too much strength, practicing a 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.

First day of the program

chest: flat bench press 6 groups each of 8 - 10 times

push-ups 4 groups each of 10 - 20 times

parallel bars each arm flexion and extension 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 times

belly: sit 4 groups of 20 each

supine leg raise four groups of 20 each day


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 each group, 4-6 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

Do not overeat at night (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)
babadelougou2010-04-06 13:23:01 +0000 #3
I was about to start a fitness age of 18, when I started was to her own, get the progress is slow, my fitness is slowly accumulated knowledge, I suggest you first understand some of their online articles on fitness.

I suggest you enhance the system one month before to 2 pm every day between 8 am used to taking some time running, jumping rope, a number of relatively large intensity aerobic exercise, exercise time to see their little by little increase in state If you just started training on the choice of dumbbells, push-ups, squat knowledge, enhance muscle strength training, increase the quality of your whole body is relatively slow, until one month after their physical endurance has definitely increased, the re-start strength training , strength training is also divided into two types, one is endurance, speed. One is the strength, power, if even you want to proceed past a kind of upper body exercise quickly push-ups + dumbbell, dumbbell weight choose to lift the maximum weight of 50% on it, select lower body fast, high leg lift, sprint, scissors-lunge squatting and other activities.

The latter start to do the slower the better upper body push-ups, can load better then the maximum weight with dumbbells from his 50% .70% .60% .80% increase, each edge exposed. If you like swimming, then I suggest you always go swimming would be better combined with running, swimming would stimulate the large muscle groups of the muscle increases, with good local small muscle groups to stimulate the dumbbell, as well as muscle training, we must first train a large muscle groups, such as squat (thigh), push-ups (upper).

If you want to practice the beautiful abdominal muscles, then sit-ups every day training.

Now training method I described is very easy to understand, I would probably sum up, the first overall physical fitness training a month, a month later, you can practice each week divided into 3 to 5 times, specifically their own adjustments, upper and lower body ties to meet the good, the first day of upper body training with the abdominal muscles, lower body the next day with abdominal muscle training, upper body and then the third day, you can not bring the abdominal muscles, the cycle, at least 1 week upper body, lower body meeting, abdominal 3 to 4, after slowly increasing.

Also use dumbbells and push-ups, and squat action I suggest you go look up some books or going online, or check out soon.

Diet attention to Eat small meals, no meal is to eat less, eat at least 4 tons a day, up in the morning when the body is most needed is to add moisture and protein, breakfast an hour before drinking a glass of warm water, which can supply water also can prevent gallstones, the best breakfast I suggest you drink milk with soy milk, soy milk and in the human body into a alkaline to acid, protein quality is better than milk, eat two eggs, then eat bread, buns and bread carbohydrate The first meal usually eat at 8, to 9.30 or so you can add the second meal, eat one or two fruits, one or two eggs at noon meal is usually rice dishes, noodles, the normal rate may be, to the afternoon make up a meal, eat fruits and 3 o'clock carbohydrates, added energy, I have to add something here (the best time to exercise is usually 2 to 20:00 pm, an hour before exercise eat carbohydrates, some fruits, exercise After about an hour when the protein in their best time to drink milk or eat eggs), so just the third meal and your workout to achieve a good combination, and dinner is rice, ah, ah, etc. noodles.

So eat 5 tons a day the most appropriate, 8:00, 9:30 pm workout is complete protein and vitamin supplement best time to eat more rice at noon on the line, but do not eat too full, eight full on-line. After 8 pm Do not eat as much as possible, this will enhance your metabolism at night, sleep well, dream more. One hour before bedtime and do not drink, is the same way, and people in water was 2000 ml per day up around a large amount of exercise people to achieve from 2500 to 3000 ml, 300 ml bottle of mineral water that almost every day drink at least 7.8 square like this, talking about overtime pay in the exercise time to pay attention to every 15 minutes to add 150 ml of saline and sugar water, white water which is salt, add sugar, eyes must not be more than a little bitter about the line of sugar on the line do not get too tired, salt sugar during exercise must be gentle, otherwise good for the digestive system.

Said so much hope you gain something. Good exercise, can have a great body.
Amount Amount 9 92010-04-06 13:47:58 +0000 #4
home exercise muscle way to improve fitness training

change is the key to effectiveness. The new practice will force the muscles to work harder to stimulate them to grow faster, it can correct the same action over and over when the formation of weakness.

1. Squat movements change

toes squat will focus on the front foot, heel raise as much as possible. Always maintained during the entire movement heel lift.

Pros: This exercise can not only effectively exercise the lower leg, can effectively raise the quadriceps muscle is usually the weakest part of the muscle --- stocks.

With a bent elbow support squat grip barbell, but not to his shoulder (to the point of contact with the towel bar can make the elbow a little more comfortable). In the upper arm close to his chest the whole process will be.

Pros: This action not only the development of the whole body, but also targeted to increase biceps strength, so that you can bend lift more weight.

Squat arm support arm in the overhead support bar, elbow extension. In the squat the whole process should be to maintain this position.

Pros: This exercise allows you to do the standard squat when the competitive state better. It is also good for getting in shape.

2. Dumbbell bench press movements change

Action birds bench above the support from the chest, starting palm outward. Birds as did lower dumbbell dumbbell, do not bend the elbow until the dumbbell down to half position. Time to do the dumbbell bench press as the vertical drop, down to the lowest point and then pushed upward from the vertical.

Pros: This exercise can exert a greater load than the dumbbell-birds, to stimulate faster growth of the chest.

Rotating dumbbell bench press at the lowest point relative palm, pushing slowly from time to time be the wrist pronation, until the palm outward.

Advantages: rotating action can expand the range of motion while reducing the involvement of triceps, pectoral forced to play a greater potential. It also can slightly rotate the upper arm, which is one of the important role of pectoralis major.

Fitness ball bench press bench press movement exactly the same process and standards, but is on the ball, not the bench press bench to do this action. Action process in the head, neck and shoulders placed on the ball, but lower back left vacant. We should always lift from the shoulders to the hips to knees to keep in a straight line.

Pros: This action will focus on training those muscles to maintain balance, which muscles in the traditional practice is very difficult to got to the point of. Balance of muscle strength, standard bench press performance will be increased. 3. Dead lift movements change

Watebeili dead lift the barbell rack of pins inserted in about the same height with the knee, the barbell into place two steps away from the bar rack. Started doing dead lift, drag two steps forward immediately after the highest point of the bar into the barbell rack. Do not stop, then pull up and then the bar, followed by two steps back, then put the bar back to starting position.

Pros: This action is very useful. Forward and back, the buttocks and lower back by a good exercise. It can also improve your knee from the floor and with a high position with the ability to pull heavy objects.

Do one-arm dead lift standing on the bar left of this action, rather than the normal dead lift, as standing in front of the bar (if you are the first attempt, you can just pull an empty bar to familiarize yourself with action). Squat, right hand holding the barbell bar central, forced upward pull, the process of body movement to maintain integrity.

Pros: This action will exercise all the main "pull" muscles - biceps femoris, back and biceps, also can enhance the grip.

By substantial dead lift exercises with 25 pounds of barbell when the film instead of 45 pounds of barbell piece.

Advantages: This change expanded the range of motion, could train more muscle fibers, training better.

4. Curl arm movements change

barbell curl barbell with his right hand hold (this exercise more difficult) or curl device (this exercise easier) in the middle and then curl exercises.

Advantage: this intense stimulation through the leverage of balance and forearm muscle to the biceps to speed up growth.

Towel curl one end with a towel, tie the dumbbell, hand towels hold the other end of practice for bending behavior.

Pros: This exercise can occur during action of the load transfer to the biceps curl imposed and the general different stimuli.

Static Curl hold a dumbbell in each hand, arms held the right to stop when the 90-degree elbow, then bend the left arm to do a normal move. Done after the exchange of a set of arms, left arm, while static uphold the right arm to do with ordinary curl.

Advantages: when the elbow bent at 90 degrees to cite the most difficult position, insist on this point static biceps can impose more intense stimulation. This exercise will help break the adhesion of ordinary curl point.

5. Supine triceps extension movements change sit spin 3

muscle flexion and extension movements began, lifting the arms straight, palms forward, rather than as ordinary action in the palm relative. Dumbbell down the process of forearm pronation, palm down to the lowest point toward the ears.

Advantages: This change provides a new way of triceps exercise, which increases the range of motion, to exercise different parts of the triceps.

Left lateral flexion and extension arm above the dumbbell in the left shoulder. Maintain the upper arm does not move, the dumbbell down toward the direction of the right shoulder. In the dumbbell before the cessation of contact with the body, and then return to starting position.

Pros: This movement can use more weight than the conventional practice, to stimulate different muscle fibers and increase strength.

Lying supine arm flexion and extension on the floor, his hands holding his head side crank the bar, arms straight. Maintain the upper arm does not move, lift, to the heads to the lowest point and insist on 2 seconds, and then return to starting position.

Advantages: lying on the floor more comfortable, you can use more weight, and usually very difficult to take care of those who got to the muscle fibers.

6. Scissors-lunge squat change

box scissors-lunge squatting standing about 6 inches (1 inch = 2.54 cm) high box or step the first two feet, right foot forward, step on the box, and then start scissors-lunge squatting.

Advantages: This change allows you to increase range of motion at the same time more likely to keep the trunk upright.

Diagonal step exercises standing, right foot in front, riding high in the 12-inch box on the left foot after stepping on the floor. Maintaining the right foot fixed, while the left leg across the box, complete a scissors-lunge squatting.

Advantages: This change in focus on the squat phase, so that the hip muscles are also involved in force, it can also slow down the buffer to improve the ability of this ability, but the basis for many sports. Squat

Support scissors-lunge
Like a dumbbell dumbbell held elected as the head, arms straight, keeping the scissors-lunge position while squatting exercises.

Benefits: This movement can also exercise lower limbs, upper limbs and waist. 7. Changes in pull-up actions Side

chin-up bar of the left hand grip and shoulder width in the Department, the right hand in the double Shoulder Department, and then pull up.

Pros: This action will help to dispel the prevailing imbalance of power on both sides of the phenomenon.

Pull-up turn first to the right of the pull up, chin reduction after exposure to the right hand, then pulled back to the left.

Advantages: The concentrated load on the side of change, effectively raise the unilateral power.

Fitness ball chin-up

with the thigh and calf to fitness ball caught the back of the knee, pulled up to keep this position.

Advantages: When walking, the human gluteus, biceps femoris and contraction of the lower leg naturally. And this practice through the pull-up the action for these muscles contract simultaneously.

8. Choose the action changes

holding dumbbells alternately choose one pair of dumbbells placed in the shoulder, moderate knee squats, straight leg, while in homeopathy the dumbbell upward push from the left (using the leg strength will help push the play a more large weight). Restore, and back to his right arm to do the same action.

Pros: This action will exercise the body strength.

Turn elected pushed to the right while rotating the trunk, dumbbells while the delegation of the trunk back in situ. And then practice the same way as the left one.

Advantages: upper body rotation ability is important in the movement, this action is precisely to exercise this.

Lying on the ramp elected on recumbency push bench, push the dumbbell from the hillside above.

Advantages: The action in the deltoid muscle as possible while training to make upper back and always maintain tension.

9. Roman-style changes the action dead lift narrow grip

Roman-style dead lift exercises with the shoulder when the grip axis, the angle at the knee slowly forward under the same stoop, the back of the natural hump. Decentralization of the bar until it lower than the knee.

Advantages: This change than the average action on the stimulation of latissimus dorsi and biceps femoris more. Wide grip

Roman-style dead lift the same as the snatch, with twice the grip from the shoulder.

Advantages: grip from wider, to the bar down to the same position on the need to lift, move longer distances, increased range of motion and muscle stimulation.

Single leg dead lift Roman will lift one leg, leaning on the other leg behind. In the course of the exercise is always standing on one leg.

Advantages: This change helps to eliminate the power imbalance in the legs. In addition, because with one leg exercise, you can use a smaller weight, so grip will not become a bottleneck.

10. Bent over rowing movements change boating

turn to do the exercises using dumbbells. Upper body intact, a time to pull up the side of the dumbbell.

Advantages: Alternate action to force the body under the action of the rotating force balance. It is therefore a good back exercise is a good waist exercises.

The rowing one leg up one leg, leaning on the other leg behind. In the course of the exercise is always standing on one leg.

Advantages: good for its ability to improve balance.

With a single leg rowing elect one leg standing right foot, left hand holding a dumbbell. The same upper body posture and general boating, torso parallel to the ground, the natural hump back. Dumbbell up while boating will pull and stretch the trunk while the left arm straight. In the end position, left arm perpendicular to the ground. After the side had finished, to practice the other side.

Pros: This is a comprehensive upper limb exercises, to got to the waist and the back.

Finally playing more to the point of sub-ah.
135191240601232010-04-06 13:27:21 +0000 #5
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 1 minute



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