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Exercise program

№ ① wAng child ℡2010-04-13 14:11:00 +0000 #1
exercise program to a bar, junior high school students, mainly to improve the fitness and capacity
ygshj922010-04-13 14:20:37 +0000 #2
1: cardio training program: (heart and lung function improve muscle is very favorable)

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

2: Strength Training Plan Reference

A.

B. 10-minute jog warm-up stretch target muscle (static pull 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 give 4 groups x10-12 times

sit-ups four groups x15-20 times

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 th

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 4 Group 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 to stand back training: Group 4 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 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

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