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
