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Please give me Gaoren given a fitness schedule

wusiyang20082010-02-22 19:11:31 +0000 #1
height 175CM, weight 60-65KG, mainly want to enhance physical fitness and strength training, do not want to muscle mass and fitness, it must be a physical fitness and strength training, if it is what is required information, you can Tell me, thank you.
lybzq3302010-02-22 19:18:52 +0000 #2
first class:

Chest:

flat barbell bench press: 10

15 times / group ⅹ 6 group,

on the inclined dumbbell bench press: 10

15 times / group ⅹ 6 group

Flat dumbbell birds: 10

15 times / group folder ⅹ 6 Group

Cross Chest: 10

15 times / group ⅹ 6 Group

3 muscles:

sitting arm posterior arm flexion and extension: 10

15 times / group ⅹ 6 Group

overlooking the Legislative arm flexion and extension: 10

15 times / group ⅹ 6 Group

standing under the arms and chest elbow pressure: 10

15 times / group ⅹ 6 Group

II lesson:

back:

neck wide grip pull-down: 10

15 times / group ⅹ 6 Group

sitting on the grip-ping pull.: 10

15 times / group ⅹ 6 Group

anterior wide-grip pull-down: 10

15 times / group ⅹ 6 Group

Biceps:

stoop sitting curl: 10

15 times / group ⅹ 6 Group

anti-grip barbell curl: 10

15 times / group ⅹ 6 Group

dumbbell alternating curl: 10

15 times / group ⅹ 6 Group

III Lesson:

Shoulder:

bent arm dumbbell birds: 10

15 times / group ⅹ 6 Group

seated dumbbell pushed: 10

15 times / group ⅹ 6 Group

bent birds: 10

15 times / group ⅹ 6 Group

trapezius:

sitting back of the neck elected: 10

15 times / group ⅹ 6 Group

forearm:

Rissho barbell premise: 10

15 times / group ⅹ 6 Group

anti-grip barbell curl: 10

15 times / group ⅹ 6 Group

IV Lesson:

thigh (Unit 4 muscle)

neck squat: 10

15 times / group ⅹ 6 Group

Sitting Leg Extension: 10

15 times / group ⅹ 6 Group

weight-bearing shear squat: 10

15 times / group ⅹ 6 biceps femoris group
:

Prone Leg Hook: 10

15 times / group ⅹ 6 Group

squat squat device: 10

15 times / group ⅹ 6 Group

leg:

standing before the charge of weight-bearing toes: 10

15 times / group ⅹ 6 Group

belly muscle: (day)

Prone to come forward: 10

15 times / group ⅹ 6 Group

seated flexion and extension: 10

15 times / group ⅹ 6 Group

training before jogging 1500 (10 minutes), group and between groups do muscle stretching, exercise the next day, a week a loop,

my plan is for reference only! ! ! Make progress together! ! ! !

Still do not understand, continue to ask
chweiroad2010-02-22 19:50:19 +0000 #3
The simplest thing is to do 1 hour every afternoon bike, the best spinning!

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