Seeking full-body training program for the devil

Families with dumbbell arm strength rod grip 30 minutes of jogging every morning, except for seeking early in the evening three times a day training program in the late morning of training time in 1 hour

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Devil --- Training ---- Hehe this also depends on individual physical bar -

dumbbell strength training arm strength rod be -

I made one - a hypothetical exercise hungry - one-week exercise program ---

Monday Running up the activities of the morning for 15 minutes --- the power to do something a little exercise - push-up classes can also be -

noon - 20 minute jogging warm up --- --- --- 1000 meters varied pace - sprint run 100 × 8 - a high leg lift a group of five groups of 50 -

night, a warm-up jogging for 10 minutes - Leapfrog - 5 1 Group - 5-8 Group - a high leg lift - 5-8 Group --- a small amount of strength training.

Week 2 the morning - long-distance running 40 minutes - a little to do power -

Noon - 10 minute warm-up - 400 m sprint race - 3 -

night - strength training -

Week 3 - morning - morning, jogging for 30 minutes -

noon - Running warm-up --- leapfrog the high leg lift all three groups - small force -

night - jogging for 20 minutes - the power -

Week 4 - jogging the morning of 20 minutes -

noon - Running warm-up - the power -

night - great effort ---

5 weeks rest -

Week 6 Running - mainly - with the small force -- - Training a small amount of points -

Sunday - with the power-based training - do not have too much volume ---

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There are many dumbbell-action - should be required to explain ---

early, middle and late must exercise ah really enough of the devil! Sooner or later recommended amount of training can not be too much, do some simple stretching exercises. The afternoon training intensity can be a bit more, hot-end activities, look at the body joints, can do the following exercises:

1. Dumbbell flexion and extension, 2. Lateral flat lifting or leaning over Lateral Raise;

arm strength rods used:

1. Arms bent, in the back of the neck bending spring force.

2. Arms forward, upward bending spring, then relax.

3. Arms to move closer to the chest, bending springs, and then straight, slowly relax.

4. Standing, feet separated, right elbow bent, with his left hand bend spring, and then left elbow bent, with the right hand bend springs.

5. Arms to the behind to seize the spring, and then gradually bending straight down.

In fact, to outdoor fitness and better! Physical exercise, they will get to see beautiful scenery and breathe fresh air, people's mood will become well.