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(High) demand more month fitness program

candygripe19842010-04-13 04:10:56 +0000 #1
Gender female. Height 175, weight 68 kg

mainly want to lean back and thighs fitness.

Hope that the professionals help me develop a specific, detailed plan of the month with diet fitness plan. Thank you in advance

Little Women ---
Dream Adventures of more than priority Slovakia2010-04-13 04:23:14 +0000 #2
female gym to lose weight, you need to do gym exercise, usually have to pay attention to diet.

As I plan to exercise

Sports Information

1. warm up before each exercise, choose a simple exercise, exercise 5-10 minutes, allowing the body to any slight sweat on it.

2. Exercise is the order of action has, and to prepare plans as I have sequential exercise and exercise training complete an action and then the next action, so a separate action, the right to the left a group of a group considered a complete group count a group.

3. exercise time :1-1.5 hours to 4. aerobic exercise, exercise any options below, have insisted that hard feelings persist when that can not be a little slower. Time 50-60 minutes climbing stairs B

A walking jogging C D E skipping errands in situ after the Department of Training do a pretty 5. This program is the coach for you based on your question carefully crafted plan, carefully read, did not understand to me.

6. any action is not clear how to do can come to the coach the first day of

:

neck home or work to complete resistance to neck flexion

x30 times 5 groups break between 1 minute

resistance neck bending Group 5 x30 times 1 minute break between neck flexion and extension

3 groups prone x30 times 1 minute break between

chest

If you feel strength, where the calculation can be done there .

Unsuitable place to find my own adjustments.

Wide grip flat barbell bench press 3 x18 second break between groups 2 minutes

on 3 groups inclined barbell bench press x18 times 2 minutes break between

parallel bars arm flexion (lower chest) make every effort to group x 3 groups Rest 2 minutes

no conditions or to complete this action can not be omitted on the ramp dumbbell exercise

Group 3 x18 second group of birds resting two minutes between the flat dumbbell bench press

Group 3 x18 second group break 2 minutes flat dumbbell birds

Group 3 x18 times 2 minutes break between

chest-group 3 x18 second group of birds resting two minutes between the 3 groups x

push-ups every effort to group do not rest for 2 minutes to use this action to replace the next action to complete the last

action, this action group to remove

knee push-ups 3 x 2 minute break between every effort

hanging knee leg raise 3 group x 2 minute break between every effort

Study Group abdominal 3 x 2 minute break between every effort

The next day:

back

neck wide grip pull-up group 3 x 2 minute break between every effort

do not use this action to the next action plus 3 group

high cervical Group 3 x18 times the drop-down break between 2 minutes

overlooking the Legislative barbell rowing Group 4 x18 times 2 minutes break between straight leg dead lift

Group 4 x18 2-minute break between th

bent over dumbbell side Dip Group 4 x18 2-minute break between th

overlooking the heels grip pull-Group 4 x18 2-minute break between th

Goat Group 4 x18 times to come forward to break between two minutes

seated leg raise every effort to group x 3 groups Rest two minutes between the anti-

knees abdominal volume group 3 x 2 minute break between every effort

Day:

dumbbell deltoid uplift Group 3 x18 2-minute break between times

Sitting Dumbbell Lateral Raise 3 groups x18 times 2 minutes break between

standing barbell on the anterior group x18 meeting held on 3 2-minute break between

standing barbell rowing 3 groups x18 times 2 minutes break between

standing side dumbbell held before the level 3 group x18 times 2 minutes break between

standing arm chest Lateral Raise Group 3 x18 second group break 2 minutes

bent chest Lateral Raise 3 groups x18 times 2-minute break between

leaned over Lateral Raise Dumbbell Group 2 x18 2-minute break between second

hanging knee leg raise 3 group x 2 minute break between every effort

Study Group 3 x every effort abdominal break between 2 minutes on the fourth day

:

alternating biceps triceps anti-grip dumbbell curl Group 3 x18 second group break 2 minutes

standing barbell curl Group 3 x18 2-minute break between second

sitting one arm dumbbell concentration curl Group 2 x18 2-minute break between second

standing alternating dumbbell curl Hammer Group 2 x18 times 2 minutes break between pastor

seated barbell Chair Curl Group 2 x18 2-minute break between second

parallel bars arm flexion and extension (triceps) Group 3 x18 second group break 2 minutes

flat narrow grip barbell bench press group 2 x18 times

2 minute break between

supine barbell arm flexion Group 3 x18 times 2 minutes break between arm flexion and extension

behind Group 2 x18 2-minute break between second

standing chest-group under the pressure of 2 x18 2-minute break between second

arm dumbbell neck Arm flexion and extension after the second group 2 x18 2 minutes break between anti-grip barbell

Study Group 2 x18 wrist rest 2 minutes between the second group

hanging knee leg raise 3 group x 2 minute break between every effort

Study Group abdominal 3 x 2-minute break between every effort

Day Five:

neck free leg squat Group 4 x18 2-minute break between th

Leapfrog Group 4 x make every effort to group Rest 2 minutes

Smith machine squat Group 4 x18 2-minute break between th

prone equipment Unit 2 Curl Group 4 x18 2-minute break between th

45 degrees down Push Group 4 x18 2-minute break between times

sitting device toes Group 4 x18 2-minute break between th

seated leg flexion Group 4 x18 times 2 minutes break between standing toes

Smith Machine Group 4 x18 2-minute break between th

sit Attitude leg raise 3 groups x 2 minutes break between every effort

knees against volume to make every effort abdominal group 3 x 2 minute break between the sixth day

: the first day of one cycle to repeat 【】, 【biweekly repeated the next day 】 course

seventh day: rest

To achieve fitness science security objectives, first of all need to pay attention to strength, exercise, reasonable diet and regular living, and more importantly, to formulate suitable for their own fitness program, there are many detail will significantly affect fitness goals, to promptly adjust the course of fitness in order to guarantee the achievement of fitness goals

I am a fitness coach, 9 years 7 years training fitness coaching experience, hope to do more help fitness enthusiasts, well on target, I can find more exchanges fitness, I wish you a happy fitness!

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