Please recommend a fitness program of up to one

March spring flowers spring is a good time activity

I want to exercise chest and abdominal muscles and shoulders back

I tend to go to a gym 2 days 1 hour or so to ask how thin the abdomen, chest exercises and shoulders back

I most want is to lose and to fit too much fat on the lower abdomen and lower back up to people to ask

such a program: Boat 3 groups each day

20 supine rent each bird 2 number of
. . . How many sets of each exercise what piece is on the muscle belly of

the best on the lower abdomen, chest abdominal thoracic Lateral thoracic who had threatened the program

Bese!

1, true, has a good training season.

2, reduced fat if whole body must also be reduced, which could be focused. Reduced fat to grasp low-intensity, multi-frequency, long, with diet, living habits, we can achieve the multiplier effect. But do not know you are too much fat in the body of abdominal muscles or just too much. 3, muscle training, need strength, but also need to supplement with food. Muscle to take in the shortest possible time, to achieve the effect of exercise, then a reasonable supplement. Eating habits to cope with life, can play a multiplier effects.

Also, because your information is missing, I can not formulate a fitness plan for you, maybe I am a bit irrelevant answers, but I do is give you a scientific direction for a wide range of guidance.

An effective fitness program should include 1 / fitness preparatory activities prior to 2 / fitness action and reasonable arrangements, such as mixing a few days rest, the main refining what actions other day.

3 / each action should note, the appropriate picture display and video display, and the number of group number, number, between groups to rest and strength of control.

4 / fitness relax after 5 / fitness diet after the match, one-third Lian, seven food.

6 / life habits with good habits, to develop a good fitness habits.

you look at your exercise program is now used, is not it contains several aspects . an effective fitness program is not on-line copy it into, and a fitness respondents thought not so easy to write a fitness program, fitness program to suit their needs is the most effective. From their various of detailed information on starting, and then formulate a specific plan for fitness, to achieve the multiplier effect.

view of the above, to adjust their plans about it, want to help you. I am not for points, you do not give me all right, just want to use their own knowledge, really do.

go to the gym doing bench press training of the fastest.

Do it, we must pay attention to posture, lower back to arch, can not be posted on a chair. 8 The next set, rest 10 seconds, 3 sets.

And then rest 10-15 minutes, and then the next group of 3 sets 8. Cycles.

Do it must be someone to protect.

Barbell piece key component to achieve each of the last two must not move their own, to protect the people you trust to help up, this component was OK. With others to help prop up the last two are long muscles of the key, this time must bite their best to push the exhaustion.

If you trained at home, you can put foot on the steps, edge of the bed, chair, booster had to do push-ups.

In addition to food and drink, to eat chicken, beef, with vegetables.

different circumstances for individuals to develop specific fitness program if it is not so easy, remember to have seen a site dedicated to fitness, and above able to develop fitness programs, called China the world of health, you Zhaozhao it at can not remember the