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Reasonable exercise program

XI favorite melon2010-04-13 02:11:18 +0000 #1
6 am to 7 pm Aerobic Training

20:00 to 9:00 Strength Training

Please help Thank you
sunyu10112010-04-13 02:22:53 +0000 #2
first morning, too early, it will also not necessary since, 8 points up on it, 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

2 push-ups 6 groups (warm-up of a group) what you up to 80% -90% frequency, rest one minute between the 3 at home with dumbbells it? 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 simply because we see you are also usually lack of exercise 的, it can not be too much strength, practicing one months later came to see me, exercises 2 days rest day

I was practicing but I feel that bodybuilding De 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.

Three times a week strength training, strength training four times after an aerobic exercise, practice the next day.

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

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