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Seeking a fitness program

Fuwa Taipan2010-01-31 19:01:51 +0000 #1
what I intend to exercise, I am quite fat, ready to do fitness-year card, but do not know if all went to practice what to do how much and hope prawns to the point,
onepiece19762010-01-31 19:16:53 +0000 #2
1 : Cardiopulmonary functional training program: (heart and lung function improvement is very favorable for increasing muscle)

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

2: Power Training Program Reference

A. jogging warm-up for 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

inclined board sit-ups 4 sets x15-20 times

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

hanging leg raises 4 sets x15-20 times

third day of the chest shoulder training:

Horizontal barbell elected Group 4 x10-12 times

Horizontal dumbbell-elected Group 4 x10 -12 times

Incline Dumbbell group elected four times

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

seated dumbbell-bird Group 4 x10-12 times

seated dumbbell-elected Group 4 x10-12 times

standing position dumbbell Bird Group 4 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

W grip chin-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 Group 4 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
a bottle of Blue Erguotou2010-01-31 19:35:36 +0000 #3
1 . Every time jogging half an hour. Have been sweating as the benchmark. Only in this way in the body fat will be mobilized into the combustion state.

2. The necessary stretching exercises. Chest, waist rotation, arm circling, knee, ankle.

3. The use of the building room, exercise equipment lower limbs. To do some stretching exercises tread strength after the first light-weight, pay attention to experience is that the thigh in the hair strength, rather than feet.

4. Leg exercises you can do some toes, that is, to mention heel, this will help in shaping leg. Every time 30, to slow, let the muscles stretch full sense.

Next, practice kicks and rear side-kicks, mainly to enhance the legs. Upper body must be upright. Kick-point range as large, to relax. 3,4

done after the appropriate tension to be issued under the power of just the muscles, so that they do not always in a contraction.

5. Lumbar abdominal muscles. Sit-ups, do a half sit-ups, that is, lie down, but the shoulders do not touch the ground, suspended! ! Lying down, feeling the muscles tense up a little pause on. And then continue. Each of 10 to do 4 groups. If appropriate it in their hands small dumbbells, do swivel, to exercise both sides of the waist.

6. A small dumbbell to do chest. Can you complete control over the use of a small dumbbell to practice chest. Opened as much as possible, each 15,4 group. Then, still using dumbbells, do pre-move, two arms should be flat, dumbbell as far as possible near point. This can better stimulate the chest muscles. So that curve more pronounced. 10 group 4 to 7. At this time, the activities of the body is basically up. Best to slowly ran 10 minutes, let the body relax, and then that is stretching, relaxation, massage the muscles of today's practice.

Moves it, you can mimic some yoga movements, stretch to meet the breathing.

Above, these exercises should pay attention to breathing, not ruthless hair force, to be generous nature, physical and psychological effects of pleasure that we go! ! Body weight should first see, first curve to see straight, because it is slowly changing.

Actually, the outdoors aerobic running 3 to 4 times a week, doing stretching, note that a reasonable diet and lifestyle!

Personal advice, do more aerobic running. To learn a few yoga stretching and breathing exercises,

I wish health, Italy 2010 Shunxin Soon

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