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Fitness Training of a request

a1255531162010-04-13 05:10:53 +0000 #1
My height is one meter 65, but weighs just 49 kg, because the first two years of motorcycle handlebars and broke his right foot calf, thigh fracture, is now training better, but because the right foot for too long without activity and the paint adhesion build bone, so my knees and begged a suitable training program
bother a weight loss2010-04-13 05:16:11 +0000 #2
1: cardio training program: (heart and lung function improve muscle is very favorable)

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

2: Strength Training Plan Reference


B. 10-minute jog warm-up stretch target muscle (static stretch)

first day of the 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 group held four times

sit-x10-12 from Group 4 x15-20 take time

ramp sit-ups four groups x15-20 times

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

hanging leg raise Group 4 x15-20 times

the third day of training in thoracic shoulder:

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 the birds inclined dumbbell set x10-4 12

4 birds sitting dumbbell set 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 back training days to come forward: 4 groups x10-12 times

T-type bar Boat Group 4 x10-12 times

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

dead lift with bent knees in Group 4 x10-10 times

neck 4 groups before the drop-down 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 Leverage 4 groups bell curl

x10-12 times the rope under the pressure of Group 4 x10-12 times



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