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How it plans fitness

WKF12232010-02-09 13:01:02 +0000 #1
I height 180, weight 60KG, love of bodybuilding, how to set a body-building plans?
bcfshr1112010-02-09 13:17:30 +0000 #2
you this question first of all the professional men and women are different is not followed by the different muscle groups need to exercise the best training time is 4-6 pm on consecutive points, two days one day off training
Sophia Black Hole2010-02-09 13:31:47 +0000 #3
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: Strength 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 x15-twist 20 times (exercise abdominal oblique muscle movements)

hanging leg raises 4 sets x15-20 times

third day of chest shoulder training:

Horizontal barbell elected Group 4 x10-12 times

Horizontal dumbbell-elected Group 4 x10-12 Ci

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 birds 4 Group 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

wide grip Citation -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 4 sets 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



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