Sports FAQ
Home / Fitness

I weight 168 53KG, the temple, hoping to have a scientific fitness plan!

See Oh2010-04-10 20:10:55 +0000 #1
Would like to focus on exercises the upper limb muscles, as well as chest, abdominal, exercise time every day about half an hour. Multi-point break.
38664892010-04-10 20:24:27 +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 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)
z4481124902010-04-10 20:29:52 +0000 #3
see "I 168,53 KG, the temple ..." thought it was lonely people, finding someone to chat
Sofia Black2010-04-10 21:13:40 +0000 #4
1: cardio training program: (heart and lung function in a very advantageous to increase muscle )

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

2: Strength Training Plan Reference

A.

B. 10-minute jog warm-up stretch target muscles (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 times

hamstring held 4 groups x10-12 times

sit-ups four groups x15-20 times

ramp sit-up Group 4 x15-20 times

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

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

:

Lying barbell elected Group 4 x10-12 times

supine dumbbell elected Group 4 on x10-12 times

4 groups inclined dumbbell elect

on x10-12 times Inclined dumbbell birds 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 bar row 4 groups x10-12 times

wide-grip chin-up Group 4 x10-12 times

4 dead lift with bent knees Group 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

one-arm dumbbell neck flexion and extension arm of 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

Reply

Name:
Content:


Other posts in this category