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I am a girl, please help me to specify a fitness program!

Xinxinjixiang2010-04-15 18:12:35 +0000 #1

sunyu10112010-04-15 18:17:46 +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.

The first day of planned chest: flat bench press 6 groups each of 8 - 10 times

pushups 4 groups each group 10 - 20 times

parallel bars each arm flexion 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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