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Seeking a suitable increases muscle fitness program

Zhang Wei ⊙ _ ⊙2010-01-31 20:02:05 +0000 #1
report a gym, but a loss, seek expert to develop a fitness program for me

I am 175cm 60kg
zhangfanlong882010-01-31 20:09:06 +0000 #2
Monday Tuesday Thursday Friday weeks 6 Sunday

warm-up jogging for 10 minutes warm-up jogging for 10 minutes warm-up elliptical machine for 10 minutes warm-up elliptical machine for 10 minutes warm-up cycling for 10 minutes warm-up for 10 minutes

pedal machine biceps curl movements to take 15 / 4, Section chest dumbbell birds 12 / Group 3 shoulder standing position elected 12 / 3 groups back pull-up 12 / 4, Section equipment cycle leg hip flexion and extension seated leg 15 / 4, Section

standing chest-curl bench press 12 / 4 group side overlooking the Li-Ping Ju 12 / 3 group bent barbell rowing 15 / 4, Section sitting clip leg 15 / 4, Section

15 / 4, Section

triceps narrow-grip bench press 15 / 4 group backs a high pull-down 12 / 4 Section legs, buttocks scissors-lunge squat 20 / 4 Group biceps seated alternate dumbbell curl 20 / 4, Section shoulder dumbbell-elected 15 / 4, Section

arm under pressure 15 / 4 group seated rowing 15 / 4 group dead lift 12 / 4, Section barbell curl 15 / 4 group before the flat side held 12 / 4, Section

seated leg flexion and 15 / 3 Group

leg squat 12 / 3 groups abdomen supine abdominal volume 20 / 4, Section triceps bent arm flexion and 15 / 4, Section aerobic 60 minutes of abdominal training, treadmills body Cuxi Volume 20 / 4, Section

sitting clip leg 15 / 3, supine leg raise 15 / 4, Section forearm muscle anti-grip curl 12 / 3 groups sitting under the pressure arm 15 / 4 in supine leg raise 15 / 4, Section

arm side pulling 20 / 3 Section Roman chair to stand 15 / 3 group

abdomen, abdominal sit-volume 20 / 4 group Roman chair to stand 15 / 3 groups of abdominal body Cuxi Volume 20 / 4 Group abdominal dumbbell pieces swivel 15 / 3 group stretching the body supine leg raise stretch

15 / 4, Section leaning rest 12 / 3 in supine abdominal volume 20 / 4 group aerobic exercise bicycle for 20 minutes

15 supine leg raise / 4 Section 30-minute treadmill

45 minutes of aerobic training, aerobic training running cycling for 20 minutes of aerobic treadmill training, treadmill 45 minutes

30 minutes treadmill 30 minutes of aerobic training, stretching the body

stretch stretch stretch stretch body body stretch

body stretching stretching stretching stretching body

Note: Closed Wednesday at home to complete 100 Abdominal Training: see-got it? However, I consider this a strong program in three oh!
Indifferent to life, 62010-01-31 20:51:32 +0000 #3
to play badminton, just started to play twice a day, each playing 10 minutes, gradually increase the amount of exercise, I believe you will be strong up

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