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Please fitness up in accordance with my condition for me to write a fitness program. Most grateful.

Ji-Xi2010-03-26 00:11:51 +0000 #1
I am a male 20-year-year-old freshman, height 173cm, weight 58kg, body slim, hope tempered in a beautiful muscles, does not seek, like body-building competitions, like, but only to very muscular type, strong, can be . Please adults for me to write a detailed plan, including training projects, training methods, the number of exercise group, exercise time, and able to cope with recipes, as soon as possible targets are met. But does not hurt the body is the prerequisite. Note: I am a school student, it is not possible to train all day, only at night, exercise, look up to consider.
zzfznp2010-03-26 00:20:40 +0000 #2
Web a lot of fitness programs, but do not suggest that you copy the copy, useless, many people are groping for several years to find their own way.

My school days are often at night when the fitness, running down to play basketball to practice two hours while the power is probably a year's time inside the 10 pounds I have a long muscle, without a little fat for. My freshman year, when still relatively thin, reaches second year after the hard-line a lot, some people are more solid.

Method is relatively simple, three days a cycle. The first day is the thorax and abdomen.

Bench press: 50KG * 8 * 3 (this weight varies, evaluation criteria, is that you can only do one go up to 8)

parallel bars: 12 * 3. Push-ups 10 * 3. Sit-ups: 30 * 3.

Second day: running 1.6 km, leapfrog 30 * 3. (if the conditions can also be thought they squat, but my method is more suitable for sports competition)

Day: pull-up 16 * 3, if there are dumbbells, or barbell bent barbell rowing can be plus 8 * 3, single-arm dumbbell rowing 8 * 3.

fourth day of the rest.

Says about diet, this is the most important, do not add enough energy you practice no more sense, but will hurt themselves. My recipe is suitable for most students, that when I was 500 a month for food money, and now do not know what food the students.

7:00: 2 eggs, 1 yuan, oat milk, a packet of 0.8 yuan, the cake was an added carbohydrate, 1 yuan, as the morning blood sugar low.

9:00: after class, eat a bowl of rice porridge ran out of 0.5 yuan, 0.5 yuan but add a little cabbage.

12:00: Rice beat 1 yuan, at that time a very large amount of money, and most people can only eat 0.5 yuan, to complement the large amount of energy that I deliberately eat, stewed filling the streets now store the equivalent of three boxes of appetite. Then eat a lot of beef, plus vegetables.

PM: 3:00 left to drink a packet of pasteurized milk 2 yuan.

PM: 5:00 to eat dinner, the menu is similar at noon, you may eat some chicken, seafood like that.

Evening: 8:00 snack. Because poorer and I are only those days, plus eggs, eggs themselves on the street to buy a pound of 2.8 yuan (now probably 4).

Eat eggs for the poor a good thing to add protein, egg yolk can eat 1-2 a day is enough, and protein should all eat it.

OK, I hope you can continue to insist.
szl2036dtlg2010-03-26 00:38:12 +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)
Fitness SOS2010-03-26 00:33:01 +0000 #4
Your situation is to strengthen the focus on protein and carbohydrate intake, intake of these two should be together, the glycogen can be used as a carrier protein help the body to absorb. Protein intake in the morning must eat two eggs, oatmeal can buy some food, as long as you do not feel terrible, on eating more whole grains are good for the digestive system of the body, in addition to other eggs, there is a good protein intake red meat, fish, such as beef is a good source of protein, only to add enough energy to a long muscle, or practice no more use to me, like high school.

Parallel bars is a good training tool for the pectoral muscles to stimulate the well, and right deltoid muscle after the beam, triceps and that is very exciting results, but very much in line with your request.

100 meters sprint regarded as anaerobic training, pairs of muscles and strength of the explosive growth of very good practice can be more than 100 meters sprint, it can be a 50-meter sprint, 30 meters sprint and so on, you look at the muscles of those one hundred meters trapeze know.

Exercise time can be at any time, as long as you have the time, but it must have laws, such as two days a cycle, today's practice push-ups, parallel bars, training tomorrow's 100 meters sprint, cross-training, not a muscle exercises every day, will abandon the practice The. Do not recommend that you use heavy weight, especially for the novice coach in the absence of guidance from the weight of the blind is very easy to hurt, big weight on the muscles may be very effective, but the pressure and wear and tear on the joints are also high.

Eating area has just said, the morning cup of milk, two eggs is very necessary because the nutrition of the most important person per day is the morning of that meal.

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