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Fitness reach people I would be a fitness program bar (boys)

masondu2010-02-28 03:10:16 +0000 #1
I am 22 years old Height 180 Weight 70 kg body more symmetrical, but too much fat on the body especially the chest, belly fat there are more waist-hips do not seem quite strong redundant redundant Please feel fitness over which people look at me I am pointing more solid look at the side and no thank you what kind of professional fitness equipment if needed I will try to prepare
panjun352010-02-28 03:24:56 +0000 #2
1: Cardiopulmonary functional training program: (cardio-pulmonary improve the functions of the additional muscle is very favorable)

2-3 times per week, every 30-60 minutes of heart rate control (220 - your age) x80% or so

2: Strength Training Program Reference

A. jogging warm-up 10 minutes

B. stretch target muscles (using the static stretching)

the first day of the legs of abdominal training: leg training is beneficial to the body muscle length

sitting legs give Group 4 x10-12 times

Smith squat 4 sets x10 - 12 times

Leg give Group 4 x10-12 times

sit-ups 4 sets x15-20 times

sit-ups swivel Group 4 x15-20 times (exercise abdominal oblique muscle movements)

hanging leg raises 4 sets x15-20 Ci

Day chest shoulder training:

Horizontal barbell elected Group 4 x10-12 times

Incline Dumbbell group elected four times

x10-12 ramp dumbbell-bird Group 4 x10-12 times

seated dumbbell nominated four Group x10-12 times

standing position Dumbbell Lateral Raise 4 sets x10-12 times

Roman chair the fifth day of training, to come forward to back: Group 4 x10-12 times

T-type rod Boat Group 4 x10-12 times

wide grip Citation -up Group 4 x10-12 times

squat dead lift 4 sets x10-10 times

anterior pull-down Group 4 x10-12 times

seventh day of the two, and three training

seated alternate dumbbell curl 4 sets x10-12 times

EZ bar barbell curl 4 sets x10-12 times

rope under the pressure group 4 x10-12 times

one-arm dumbbell neck flexion and extension arm Group 4 x10-12 times



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