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Fitness friends to answer the following

Small Zhu Xiaorui2010-03-06 09:11:05 +0000 #1
I'm a movement for people, if I spend two hours a day training.

Step is. Skipping the first 15 minutes warm-up, then quickly stretching, high leg lift, kick, and then 60 push-ups, the cited 50 times dumbbell, and then sit-ups 60, this considered a group, a group estimated to have 40 minutes a day three groups.

so insistent on a two-month allow the body to what criteria?
Excellentzyc2010-03-06 09:17:44 +0000 #2
by Lou Zhu said, you can really reach people that fitness!

If you press your steps to the gradual completion of their training targets, adhere to two months is indeed effective.

But I personally believe that, if we say if in order to fit, this approach is not desirable. (If you are not in order to fit this you can skip) fitness is a gradual process, the best way is to exercise one muscle every day, but also high-intensity, depth, stimulating piece of muscle, a muscle the next day practicing. For example, even today, biceps, you can chest, dumbbells, barbells and other exercise equipment, training triceps tomorrow, the day after bench press, squat Da Houtian ... ... so, within a week, all the muscles get exercise at the same time another week's time for this piece of muscle to fully rest, to play a multiplier effect.

If Louzhu problem is to achieve a very good lung capacity, endurance, power, and the body strong and firm, and I think we can learn from the above mentioned day, practicing a specific, but intervals can be shortened. In other words, skipping warm-up is essential to every day by skipping warm-up, stretching, doing push-ups today, to a large number of voices, the number of sub-groups to see your ability to stop here today. The next day, repeat the rope skipping, stretching, doing sit-ups, grouping, so that exhaustive. On the third day, high leg lift, to lift heavy loads, we must lift heavy loads, or little effect. The fourth day of ... ...

On the whole, can not personally believe that high-intensity exercise on a daily basis, even if their set an example, the recovery of the body is not well trained in results is not high. Louzhu can refer to what I have said, the conduct planning exercise. If Louzhu really be able to meet every day to carry out this exercise, individuals are very admirable! Guizaijianchi!
szl2036dtlg2010-03-06 09:45:29 +0000 #3
Are you sure the time to practice every day, do? If there are like

The first is the morning, since it is too early nor necessary, 8:00 Rise up, eat breakfast rest 1 hour, 9 o'clock start, training, stretching muscles before a Baotou squat about

6 group (warm-up a group) 15, 1 minute break between

2 push-ups 6 groups (warm-up a group), each doing what you up to 80% -90% the number of times, resting 1 minute between the 3 do at home with dumbbells ? Did not buy a pair of adjustable weight. Dumbbell biceps curl training, the five groups (warm-up a group) 12, 1 minute break between 4 Volume abdominal six groups of 15, do not warm-up, because your body is already hot, and between the rest 1 minute

first, so practice it, because it is normal to see your little movement, so the intensity can not be too large, practicing a month later came to see me, practicing two days rest day

I am a practicing bodybuilding too, but I feel that for you This is my primary training methods of making a very gradual manner. Guizaijianchi

elementary students training should be based on work and rest, to basic training-based principles.

Strength training three times a week, four strength training after an aerobic training, the next practice.

First day of the program

Chest: Flat bench press six groups each of 8 - 10 times

push-ups and four groups each of 10 - 20 times

parallel bars Arm flexion and extension 4 groups each group 8 - 10 times

Butterfly 4 groups each machine chest clip 8 - 10 times (as a supplementary item)

Back: chin-up 4 groups each group 6 - 8 times

latissimus dorsi muscle chest down six groups each of 10 - 12 Ci

abdomen: sit-ups four groups each of 20

supine leg raise four groups each of 20

shoulders the next day plan: 6 groups each held upright on the 8 - 10 times

Sitting on a dumbbell in each group move 4-6 Group 8 - 10 times

Dumbbell Lateral Raise 4 sets each of 12-15 times

arm: vertical barbell curl 4-6 each group of 10-12 times

neck-arm flexion and 4-6 groups each group 10 - 12 times

legs: squat 6-8 each group of 8-12 times

toes 6 groups each of 12-15 times

planned with the first day of the third day of the fourth day of the planned with the next day

on the fifth day program

Aerobic Training: Running 20-30 minutes stationary bike 10-30 minutes

Food: In the morning I always eat two bowls of porridge plus 2 egg

noon to eat more vegetables and meat

Do not overeat at night (due to the exercise)

one hour before going to bed drink a glass of milk with a bread

8 hours a day to ensure sleep (sleep is very Important Oh)
freely555552010-03-06 09:40:20 +0000 #4
Your pretty fierce ah, dumbbells, and how to cite? Exercise where? Chest exercise push-ups, sit-ups exercise the abdominal muscles, you have shoulder, back, buttocks, legs are not anaerobic exercise it



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