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Home fitness plan, ask the experts, this science?

foxno17772010-03-17 19:10:30 +0000 #1
My home has a gym

equipment are:

1) a pair of dumbbells 20kg

2) a crank barbell (dumbbell common with the film)

3) Dumbbell bench a (multi-purpose can do push-ups, clergy chairs available)

In order to disassembly film trouble, developed a set of barbells and dumbbells separate training program, there are sets A and B sets, each week rotation, I wonder if such a Science? ? Experts Daren some comments to the little brother, very grateful! ! !

Program are as follows:

Day1: (first day), training chest, shoulders deltoid (A, B sets a weekly rotation)

closed

Day2: (day), training biceps, triceps (A , B sets a weekly rotation)

closed

Day3: (Day), training back muscles, legs (A, B sets a weekly rotation)

closed

Day4: do pulled, yoga, running, aerobics

(half an hour every day, insist on doing abdominal training)

my own set of programs, basically the main A set of barbells, B-based sets of dumbbells, I do not know whether science, or do barbell dumbbell blend of science should be for me dumbbell films, and the barbell piece mix trouble ^ _ ^

Day 1: chest + shoulders

(A set)

Chest:

barbell bench press (3 * 12)

dumbbell supine Asuka (3 * 12)

shoulder :

barbell sitting back of the neck elected (3 * 12)

barbell sitting anterior elected (3 * 12)

barbell standing dip into the chest (3 * 15)

on the ramp Dumbbell elected (3 * 12)

push-up (the oblique 45 degrees, the ground to do sit feet elevation) (2 * 15,2 * 15,2 * 15)

(B set)

Chest:

dumbbell bench press (3 * 12)

dumbbell on the ramp birds (3 * 12)

dumbbell-elected under the ramp (3 * 12)

the shoulder:

dumbbells sitting up elected (the military-style dumbbell elected) (3 * 12)

Dumbbell Lateral Raise (3 * 12)

dumbbell bent Asuka (3 * 15)

barbell flat against the wall before the move (3 * 12)

Day 2:

Biceps + Triceps

(A) sets

2:

standing barbell curl (3 * 12 )

standing barbell curl 3 points give (3 * 12)

Pastor Chair curl (3 * 12)

arm barbell curl (3 * 12)

3:

barbell supine narrow elected (3 * 12 )

barbell supine arm extensor (3 * 12)

Narrow Oblique hand push-ups (3 * 12)

(B) sets

2:

standing dumbbell curl (3 * 12)

standing dumbbell curl 3 points the Department of Elections (3 * 12)

seated knee dragging arm dumbbell curl with one hand (3 * 12)

dumbbell curl hands sitting on the ramp (3 * 12)

3:

dumbbell bench bent arm to the After the flexion and extension (3 * 12)

dumbbell seated neck flexion and extension arm (3 * 12)

Day 3:

Back + leg

(A) sets

back:

barbell bent over row (3 * 12)

barbell shrug (3 * 12)

chin-up (3 * 8)

leg:

barbell lunge squat (3 * 15)

straight leg barbell dead lift (3 * 15)

barbell calf raise Chung (3 * 15 )

(B) sets

back:

dumbbell bent over row (3 * 12)

dumbbell bench leaning over pulling boat (3 * 12)

chin-up (3 * 8)

leg:

dumbbell squat ( 3 * 12)

Dumbbell dead lift (3 * 12)

dumbbell calf raise Chung (3 * 12)

dumbbell sitting extensor (3 * 12)

Thank you for helping me to see if it Science? ? Extremely grateful! ! ! ! ! ! ! !

Questions added: In so doing the chest, shoulders, two, three, back, every part of doing about 24 groups, each fundamental 12 times, that she might be little or no effect would overwork it? ?


oo53532010-03-17 19:21:16 +0000 #2
Sports posture is not correct, exercise plan is nonsense.

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