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I am only 70 kg weight, height 193 can be based on my situation to a fitness plan?

wrssyqf2010-02-09 17:02:10 +0000 #1
My weight was 70 kg and height 193, I am a long time at home, at home, only a pair of dumbbells can adjust the weight I think you can help me to do a fitness program is best able to whole body exercise, after all, I do not want the upper and lower balance, mainly read online a lot of the training methods on the dumbbell, but I do not know what for me, very confused, but their actions do not know what to do on many occasions but someday break several groups which day training are thin explain, so I want you please help me, thank you! !
Fitness SOS2010-02-09 17:15:16 +0000 #2
1,193 CM, standard weight should be around 88KG, you need to increase the muscle. Weight of the.

2, our bodies have all-round development, which can highlight a key, so the body can develop coordinated.

3, on the dumbbell exercise method, your current exercise equipment is only dumbbells, right? If it is adjustable dumbbell weight, even better, you can take a different intensity to stimulate muscle groups. Results better.

4, increasing muscle to grasp in the shortest possible time, to achieve the effect of exercise and then a reasonable supplement. Eating habits to cope with the aspects of life, can play a multiplier effects.

In addition, because your information is missing, I can not formulate a fitness plan for you, maybe I am a bit irrelevant answers, but I have to do is to give you a scientific direction for a large range of guidelines.

An effective fitness program should include

1 / fitness before the warming-up

2 / fitness movements reasonable arrangements, such as refining a few days rest, the main day which actions such as refining.

3 / each action should be note, the appropriate picture display and video display, and the number of group number, number, group breaks, and strength of the control.

4 / fitness to relax after

5 / fitness diet after the co-ordination, one-third Lian, seven parts to eat.

6 / life habits of cooperation, good habits, and thus develop a good fitness habits.

you look at your exercise program is now used, is not included several aspects of it that . an effective fitness program is not just get into the online copy, and a thoughtful fitness respondents would not be so easy to write a fitness program, fitness program to suit their needs is the most effect. from their various of detailed information on starting, and then developing targeted programs suitable for fitness in order to achieve a multiplier effect.

view of the above, the right to adjust their own plans about it, hope this helps. I am not for points, you do not give me all right, but wanted to use their own knowledge, really do.
Year Yin2010-02-09 17:19:25 +0000 #3
1, shoulders

This action not only in order to increase the strength of the shoulders (weight lifting and pull-ups can do this), but also increase flexibility. Turning in bed, rolling the shoulders up and down about the need flexibility. In order to obtain the best results, the arms straight forward, using his right hand grasp the left wrist, and then his arms thrust Daotou the top, and slightly backward force, until the armpit felt the slight pull. Maintain the number five position, and then relax your arms, then repeat this action once or twice.


abdomen abdominal muscles may be the most important male sex muscles. The most common sit-ups will strengthen abdominal muscles. Supine, knees bent, arms crossed on the chest, or hold clasped in back of the neck as a support, and slowly raised his head and shoulders, so that shoulders off the ground 4 inches. To maintain that position number three, and then relax and repeat this action, the number of personal comfort level limit. According to the individual situation of gradually increasing the number of exercises.

3, hip and groin

this part of the exercise of the point is flexibility, rather than strength. The following two kinds of exercises help to achieve this purpose.

The first practice. Sitting on the floor, feet close together, legs bent and your knees separated from the elbows on the knees enough to step on to go between the joints. Then hold the two-foot, and to two feet touching the body slightly bent forward at the same time with the elbows were withstood two knees, knees pressed to the floor Huanhuandeqiang. When you feel God groin pull flu, stopped, and maintain this position a few seconds. Relax, then repeat this action 2 to 3 times. When you do this movement, to ensure that action is very gentle.

The second practice. Sat down cross-legged, body tilted slightly forward, his arms as far as possible protrusion. When you feel a sense of the groin pull in God, the gentle incline to another one or two
yuekezhu2010-02-09 18:17:15 +0000 #4
Eat first, then fitness.



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