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The skilled help me seek out a training schedule, required to strengthen the abdominal exercises, th

1011wen2010-04-09 03:10:59 +0000 #1
every time to do one thing clear detail how a diet the best out of a good thing

If If further additional 100 points, thank you! Also not to come online to find a copy I have seen are not satisfied, ok.
DEMON01212010-04-09 03:14:13 +0000 #2
do sit-ups in this very effective Dian Dian every night before going to sleep can do dozens of hundreds of Dian ensure the quality of sleep
szl2036dtlg2010-04-09 03:39:26 +0000 #3
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

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 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 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)
oo53532010-04-09 03:28:04 +0000 #4
plan your move to ensure the accuracy of it?
Fitness SOS2010-04-09 03:50:46 +0000 #5
1. Your physical condition does not tell you is that let us tell you about plans that how to live?

2. Also, because your information is missing, I can not formulate a fitness plan for you, maybe I am a bit irrelevant answers, but I do is give you a scientific direction for a wide range of guidance.

An effective fitness program should include 1 / fitness preparatory activities prior to 2 / fitness action and reasonable arrangements, such as mixing a few days rest, the main refining what actions other day.

3 / each action should note, the appropriate picture display and video display, and the number of group number, number, between groups to rest and strength of control.

4 / fitness relax after 5 / fitness diet after the match, one-third Lian, seven food.

6 / living habits with good habits, to develop a culture of good fitness habits.

you see if you now have a training plan is not included it in these areas . an effective fitness program is not on-line copy it into, and a fitness respondents thought not so easy to write a fitness program, fitness program to suit their needs is the most effective. From their various For more information on aspects of De start, and then targeted for fitness work out plans to achieve a multiplier 效果.

view of the above, and on his own plan adjustments to it, hope this helps. I am not for points, you do not give me all right, just want to use their own knowledge, really do.

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