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Fitness program

afraid of the dark zombie2010-04-09 05:10:44 +0000 #1
my 16 years of age height 175CM weight around 200 hope that a plan to get the best I can lose weight
X_LOVE_W_KOBE2010-04-09 05:14:58 +0000 #2
1: cardio training program: (heart and lung function improvement of the muscle is beneficial)

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

2: Strength Training Plan Reference

A. jogging warm-up 10 minutes

B. stretch target muscle (static stretch)

the first day of leg abdominal training: leg muscle training is conducive to body length

seated leg press 4 groups x10-12 times

Smith squat Group 4 x10-12 meeting held on 4

hamstring group x10-12 times

sit-ups 4 groups x15-20 times

ramp sit-ups four groups x15-20 times

sit-ups 4 Swing Group x15-20 times (exercise abdominal oblique muscle Action)

hanging leg raise four groups x15-20 times the third day of chest shoulder training


Lying barbell elected Group 4 x10-12 times

supine dumbbell elected Group 4 x10-12 times

on inclined dumbbell elected 4 Group x10-12 times

4 groups on the ramp dumbbell birds 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 bar 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 Group 4 x10-12 th

the seventh day two and three training

seated alternate dumbbell curl Group 4 x10-12 times

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

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

4 groups x10-12 times



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