Fitness one week to practice a few times appropriate

Fitness to practice several times before one week it right? In general practice a few times a week with fitness classes and fitness for purpose. Generally can be considered:

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One, according to fitness level
Popular for fitness level can be the beginning of the people called fitness fitness entry level, and then after 2-3 months of training, then you can become a junior. Almost half of the system until the exercise, this time is almost the intermediate level. And after at least one year of training to become a senior systems or professional level.

Fitness entry level

This stage is mainly never exercise to exercise, to adapt to movement-based, it is recommended 2-3 times per week workout.

Fitness primary

After the entry-level system exercise, the body's endurance and have great endurance increase. Then the system recommends exercise 3-4 times a week.

Fitness Intermediate

Achieve fitness intermediate level who have been great changes in size, muscle size, muscle strength, endurance are relatively more than most people, reaching the level of the so-called cream of the crop. At this time, the proposed system 4-5 times a week training is the best.

Fitness Senior

In general, the primary and secondary has been a large part of people will have to be "out" and can not enter the Advanced. The reason probably have these:

1, patient enough, just enter the primary and found little change in the body, to give up;

2, intermediate level and to meet the situation when their own, no longer continue to exercise;

3, various factors, difficult to break the status quo, reached an advanced state.

Achieve fitness advanced exercisers can be said is very passionate about fitness crowd, they do not exercise one day, you feel uncomfortable. Fitness For this class of people, is already part of life, so do not be arranged, they will consciously exercise five times a week or more.

Second, according to fitness goal
The above said level of fitness, increase muscle crowd is basically for the purpose. For some fitness goal is not the same crowd, workout times there are not the same. Overall is this:

Weight gain crowd

2-4 times / week; fitness level at different times differ.

Increase muscle crowd

3-6 times / week; fitness level at different times differ.

People lose weight

3-7 times / week, and at least three times a week for 30 minutes of aerobic exercise. If the endurance and stamina is good enough to arrange a day per week.

What is aerobic exercise aerobic exercise which.

Aerobic exercise is an adequate supply of oxygen to the body in the case of physical exercise performed.

That during exercise, oxygen inhaled and demand are equal, to achieve physiological balance.

In simple terms, aerobic exercise is the Renhe Fu rhythmic movement, the movement a long time (about 15 minutes or more), exercise intensity in middle or upper level (maximum heart rate of 75-85%) .. .

Drink plenty of water is also a healthy way to gain weight

Skinny, really exist in this society. Also for yourself or the people around like thin Stick it in trouble? In fact, normal weight you want to give yourself a little small increase in fat is not so difficult to do. Perseverance. Normal life, always pay attention to that, there was still a healthy body drop.

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In fact, I want to introduce to you this way, it can not be called a method approach could not be simpler approach. That is, eat + drink!

Yes, you read right, that is, eat + drink! Very simple, as to why?

Skinny people, in general, are not very good stomach, digestive system is not very good compared to other people. So, three meals a day, eat, no one to eat too much. I suggest, you want to fatten the little lean, and finally turned into day five meals three meals a day or even six meals a day. Because if one eat more, then, is not conducive to digestion, the body not only nutritious, himself does not become stronger. Eat more meals if changed, it would be beneficial to digestion. Only in this way can make the intestinal absorption of more nutrients. Eat when we must eat slowly. And the best collocation hot. Soup will also help digestion, oh.

The best time to eat with some meat with eggs. This time, it is strongly opposed to drink water before meals. Because it will affect the appetite. After the meal, a little rest is eight, and another glass of white water, so the effect is really good. As we all know, the human body is inseparable from the metabolism of nutrients in the water, the body has enough water, it will not affect the normal metabolism.

Dinner with drink, are most common thing in life, their own little attention, it is really hard to do. If you can not change the meals more meals, they always carry some high-calorie snacks. Keep it to yourself to increase the heat.

Men how to lose weight. And women to lose weight What's the difference?

With the improvement of living standards, an increasing number of obese patients. Many male friends also suffering obesity. So, men should be how thin it?

In fact, thin men and women, male and female slimming slimming methods are similar. Diet to lose weight, exercise to lose weight, weight loss medicine, cupping weight loss, liposuction surgery are common ways to lose weight. These weight loss methods has its advantages. Theoretically, physical weight loss diet should be based. If the physical weight loss results are poor, you can choose liposuction weight loss drugs and weight loss surgery.

Weight loss diet is mainly reasonable arrangements for recipes, try to avoid excessive intake of fat. Exercise to lose weight is through exercise, consuming accumulation of excess body fat. In general, the combination of exercise to lose weight weight loss diet better. Because the correct diet and exercise to lose weight the most secure, so the diet should be based on these two approaches based.

【gym fitness】Men's gym workout weight loss plan one week table

To place men, whether for their own body weight and sorrow it? Let us in the gym now! Here I will introduce men's gym weight loss plan now!

Generally, we exercise site is mainly a few large muscle groups: chest, back, legs, shoulders, abdomen, arms, here I will give a detailed training program, and may involve some fitness terms, do not know if you know anything , do not understand the words themselves and then look up.

From your first day of practice since the beginning of the cycle in the following order:

First day: practicing chest

Training sequence: 1. Supine elected (heavy weight, four groups of 8-12 times, if you do its utmost to be able to do less than eight times the number of instructions the weight is too heavy, too light weight greater than 12 instructions, need to be adjusted , I will not go into details later) -> 2. single week: on the Decline (heavy weight, four groups); Fortnight: dips (can aggravate the four groups) -> 3. single week: Flat lying birds (four groups); Fortnight: chest clip (four groups)

The next day: Practicing back

Training Program: 1. Single week: posterior chin-up (can aggravate the four groups); Fortnight: anterior chin-up (can aggravate the four groups) -> 2. Single week: standing boating (heavy weight four groups); Fortnight: deadlift (heavy weight, four groups) -> 3. single week: chest Thira (four groups); Fortnight: shrug (four groups)

Day: Practicing leg

Training Program: 1. Squat (body weight can be more than doubled over the four groups) -> 2. Prone Leg lift (less than 1/2 weight, four groups) -> 3. Tiptoes stand (four groups)

Day Four: Training triceps

Training Program: 1. Narrow bench press (heavy weight, four groups) -> 2. Single week: standing elbow pressure (four groups); Fortnight: supine arm flexion and extension (four groups) -> 3. Overlooking Li arm flexion and extension (four groups)

Day Five: biceps training

Training Program: 1. Standing arms lift (heavy weight, four groups) -> 2. Single week: Positive grip single arms held (four groups); Fortnight: anti-grip single arms held (four groups) - -> 3. single week: Volume rods (four groups); Fortnight: Priest chair lift dual arms (four groups)

Day: Practicing shoulder

Training Program: 1. Anterior elected (four groups) -> 2. Posterior elected (four groups) -> 3. Standing birds (four groups) -> 4. Overlooking Li birds (four groups)

Seventh day: Fat Reduction

Training Program: 1. Sit-ups (six groups) -> 2. Supine leg raise (six groups) -> 3. Jogging (medium speed reducer is not allowed, 30 minutes)

According to the above training program, considered a reincarnation every seven days, seven days rest for two days each training course, you can take a day four days, but the training sequence can not be disrupted, training 60-90 minutes a day, starting weight and intensity can be smaller But every day, every stage must be a breakthrough.

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Easily seven strokes fitness while watching TV

Core Tip: Why watch TV when you want to exercise to lose weight? Because this time you are most busy, time. To know a lot of people an excuse to evade the campaign is too busy, no time. Do not think that just follow television sweating dance aerobics to burn fat, even when sitting on the couch watching TV, some simple movements can make you burn calories.

Why watch TV when you want to exercise to lose weight? Because this time you are most busy, time. To know a lot of people an excuse to evade the campaign is too busy, no time. Do not think that just follow television sweating dance aerobics to burn fat, even when sitting on the couch watching TV, some simple movements can make you burn calories.

If you never watch TV sports, beginning as long as 10 minutes a day on it, then gradually increase to 15 minutes, 20 minutes ...... the biggest advantage is - it will never slow you enjoy your favorite programs.

First,

Lie on your back on the sofa, Shuangshoubaotou, legs clamped mat, lift, back and forth 5 to 10 times.

Thin parts: the abdomen, buttocks and leg fat.

Sometimes fitness is equal to overeating!

Core Tip: Sometimes fitness is equal to overeating!

Many people use the weekend to make up for centralized fitness workout deficiencies. Fitness experts say, do not bother Games pernicious harm the body; occasionally exercise will harm the body beverages, tantamount to "binge eating."

Modern medical research has found that people who participate in sports like mortality rate for people who occasionally participate in physical activity half. For those who can not long persist movement of the people, and occasionally exercise, will increase the wear of vital organs, tissue loss of function caused shortened life expectancy. 30 years later, one of the physiological function of an annual 0.75 to 1% of the rate of decline, while the occasional movement of people who work sitting, physiological degradation rate is twice as frequent exercisers. Movement and non-movement, the same 35-year-old, whose degree of aging can be a difference eight years; to 45 years old may differ from each other for 20 years, after every 10 years, the gap is increasing for two years.

Weekends are mostly concentrated Fitness five days a week ago, sitting in the office, basically no movement, in fact, the body has adapted to this state. Weekend suddenly come up with a lot of time to focus on training, but has been formed to break the physiological and body balance, the consequences worse than no exercise. Regular moderate rather than occasional fitness exercise can prolong life, and for mental health also have a positive effect. Experts believe that exercise fitness effect is mainly the result of the accumulation of traces. The so-called exercise traces that remain after exercise on the body in the fitness benign stimulation. If fitness time interval is too long, and in the exercise traces disappear after exercise, every workout is equal to start from scratch.

Therefore, scientific and effective approach is to exercise 3-5 times a week. Fitness race weekend due to time constraints, although not usually have plenty of time as the weekend, but it can be the appropriate choice of projects, gossip place, the nearest of moderate exercise, can make the workout traces same as the chain link. This exercise can really get to improve physical fitness, health-enhancing effects.

Whatever you do exercise, adhere to and important, write a plan and then execute according to plan fiercely. Come on!

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Sex can also be fitness?

Some effects of sex and physical activity equal to the price.

Physical exercise can make people get mental rest, and thus ease the psychological pressure. Karen said: "The sexual life can also become relieve nervous tension is an effective way." She believes that sex can help the couple to eliminate cold, full of joy, togetherness and enjoyable. Because of the psychological pressure will weaken the immune system, relieve these pressures through sexual life helps people reduce disease.

Fitness, so you hold out your chest T-shirt

Core Tip: wear a T-shirt, you can not do not envy those who like clothes iron buckle two guys. Want some quick advice approach? Sorry, we do not do surgery, "breast augmentation" surgery, nor peddling cheap "Spider-Man" costumes. We only have a practical exercise training program and guidance, in order to change a bit, then come on.

Wear T-shirts, I do not envy those clothes you can not deduct the two iron inside like the guy. Want some quick advice approach? Sorry, we do not do surgery, "breast augmentation" surgery, nor peddling cheap "Spider-Man" costumes. We only have a practical exercise training program and guidance, in order to change a bit, then come on.

Chest facts:

The average person, the average bench press weight is about 61 kg. As long as you provide us the reference method careful exercises can greatly exceed this average. Pectoralis major in the bench press this action is the main force of the muscle groups involved, in addition there is also the deltoid (front beam-based) and triceps assist force. If you are in training before pectoral deltoid or triceps, then you exercise chest when he can not achieve sufficient strength and sufficient exercise chest. Ideal order is practicing chest, then to practice deltoid, triceps last practice.


Main training action: the classic barbell bench press exercises for the exercise chest, it is definitely the most basic and most important exercises. This exercise, and compared to any other exercise, can stimulate more muscle fibers chest.

How do the bench press? His back lying on the flat bench press bench, to the head, upper back and buttocks touching stool surface and get firmly stable support, legs apart, feet flat on the floor. Forehand (tiger's mouth relative) full grip (thumb around the bell lever with the other four fingers relative) barbell. Both hands slightly wider than shoulder width distance. Remove the rack from the barbell bench press, arms straight, so that the barbell is located just above the collarbone. Chen Jian, and tighten the shoulder blade. Then under the control of the full decentralization barbell slow, slightly under the nipple gently touch the chest. Then upward and slightly backward push up the barbell, the barbell back to the top of the clavicle.
The elbow can be locked at this time, it may not be completely straight. Continued to tighten the shoulder blades.

Some explanations: Different grip distance, different effects at different grip. Grip from different exercise focus will be different. Wide focus on training the chest away from the grip, narrow grip from the right triceps and deltoid stimulate some more.

Using different instruments: the bench press with dumbbells doing weight lifting, than using the barbell bench press lift weights smaller. However, when using dumbbells, his hands moving independently of each other, helping to keep the arm perpendicular to the ground, reducing the risk of injury.

Improved training programs: Most people most commonly used method is to do chest exercises three actions, doing three sets of each action, and our training methods proposed action is to do seven, only one set of each action. This method is not from three angles, but from seven different angles to stimulate chest. This method can stimulate more muscle fibers, promote muscle overall growth.

Hands - Hands are holding (palms up, the tiger's mouth relative) barbell, grip slightly away from the shoulder in width. The barbell bar pressure in the palm, so as to make the barbell is communicated directly through the wrist to the elbow.

Wrist - To avoid over backwards Fanwan. Should be made to maintain upright posture of the wrist to evenly disperse the force to protect the joints.

Arms - to reach the highest point on the barbell, you can straighten your arms, you can also lock the elbow; doing so not only will not hurt you, but also helps you to get a fuller range of motion. Decentralization barbell when lightly touch the barbell at your chest.

Chest - decentralization of the barbell bar around the nipple or nipple slightly lower position. If the nipple is too far above or below the shoulder joint will be too much pressure will therefore increase the difficulty of the exercise.

Eyes - In the last half of the action when the center peg barbell bar, but do not tighten the chin staring at the lower levels barbell live link, should naturally visual top elected to concentrate on the weight of the barbell back again horizons .

Head - the head flat on the training time bench. When you feel neck or upper back pressure too much to bear, you can turn the head to make the appropriate adjustments.

Elbow - so the elbow is located on both sides of the body, rather than expand outward to ensure arm perpendicular to the ground.

Legs - feet flat on the ground, legs naturally open, showing the letter "V" shape, knees bent at a 90 degree angle.
Feet - feet should always be flat on the ground, toes can be opened in order to better maintain the proper balance. When you push too hard when lifting weight, you can move the position of the feet properly, you can also Dianqi toes to fit Gongyao help.

Hip - hip is always attached to the training bench, with hunched. Chest and thus avoid excessive leveraging, get plenty of exercise.

Lower back - in the whole course of action should be to keep your back's natural bent. Excessively bend or lift the buttocks lower back exercises will change the angle of the pectoral muscles, so it becomes a focus on the lower chest and triceps, lower back and spine will be subjected to excessive pressure.

Elbow - so the elbow is located on both sides of the body, rather than expand outward to ensure arm perpendicular to the ground.

To your return: more sex drive and lush! A sinewy wide chest dress can make you more stylish and trendy, you will therefore her more of a natural impulse. What are you doing popular missionary posture, your chest and she would glance. Strong chest also make your support longer.

More power! Whether football, basketball, martial arts, or hockey, in any confrontational movement, strong chest is an advantage that you can more easily push you ahead of the obstacles. More forceful arm swing! Vigorously smash in tennis and baseball pitching great need powerful pecs to gain speed. Fierce power forward! Pecs main function is to make the forward movement of the arm, so well-developed chest makes you exclude indomitable obstacles in front of you.

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fitness exercises for women

Core Tip: In order to create the perfect body, many city girls regard fitness as a daily course. Outside of work to go to the gym is not what fashion move. However, due to lack of guidance, they are more or less in the exercise has some misconceptions.

Woman fitness exercise misconceptions

Misconceptions one: a lot of sweat to lose weight fat

【muscle & fitness】Six kinds of new ways to exercise the biceps

The human body there are about 640 muscles. But by the traditional concepts, you will particularly value the level of development of the biceps. They are small muscles, if you have not done enough curl, biceps definitely not up to the towering shock effect. 

Muscular guy who never give up the curl exercises, they always insist on their own way curls. No hard training, biceps potential can never be tapped. Whether or not you agree, I bet your biceps training far place. Now, we introduce you to six kinds of new ways to exercise the biceps, let your arm rapid growth, core muscles also improved, to enhance strength, balance, and promote fat burning.

A push-hammer curls

【mens health】6 kinds of foods can kill sperm

To the stage of the men and women of childbearing age, to a healthy and lively baby is the greatest thing. However, this is not a breeze. Semen quality in recent years, showed a general decline in the worldwide trend, the reason, a variety of social and environmental factors, the role is inevitable, but the impact of diet can not be ignored. Many men unknowingly eat a lot of friends in the spermicide food, affecting sperm quality. Now, to tell you what it spermicidal food!

One, fried chicken

【diet tips】Fitness food and nutrition analysis.

A: These dishes to help you bodybuilding

For those looking to lose weight and fitness consumers, what kind of food consumption is a major problem. Recommended for you under 12 kinds of foods contribute to weight loss and bodybuilding, consumers may wish to try.

The importance of the calf muscle exercises

Increasingly debilitating leg

It is often said, the older, the more debilitating leg. But scientists have found that with the progress of human civilization, human beings are becoming increasingly weak legs. The decrease in the function of the human, the drop of leg strength is greatest. Now our leg strength than 4000 years ago, the average level has dropped by 54%, which we deal with the continuing decline in average physical primary responsibility.

Best exercise muscles Guinness

how to build muscle fast?

1, the best overall chest Growth: Flat dumbbell elected

Occupation forces in Las Vegas • Sheng company David Chandler-based study recently found that, compared to flat barbell press, dumbbell flat elected action, the deltoid participate less, because the use of dumbbells, arms more to the body portion may extend outward. Deltoid participate less, which means you can have more breast stimulation, which will bring you expect the greatest degree of chest muscle growth.

2, the optimum growth of the latissimus dorsi width: wide grip pulldown latissimus dorsi

【Chinese kung fu】Bruce Lee hard muscles

Bruce Lee, a generation of martial arts master, kung fu movie star, the world's martial arts feature film entertainer, founder of Jeet Kune Do.

He is a Chinese martial arts to the world will be the first person, the first Chinese to break into Hollywood, he was a revolutionary impetus of the World
Circles martial arts and kung fu movies.

He will Kung Fu word written in English dictionaries. Bruce Lee is the pride of China, the world's idol, the real kung fu genius.

【Gym】Gym weight loss program

ps: This program is suitable exceeds the standard weight 1-15 pounds of weight loss a friend for reference.

Personal training weight training program

A warm-up exercise for about 15 minutes, you can make the body slightly sweating on it.

2 power movement

Week: Target muscles: Action: Sets: Number: group x months

Monday, Target muscles: chest, action: Flat dumbbell x10 months 6 groups of birds, flat dumbbell bench press 5 sets x12 months, push-ups: 6 sets x exhaustive

Tuesday, Target muscles: back, action: arm dumbbell rowing Group 7 x12 months, leaning groups x12 Dumbbell Row 5 months, straight leg deadlift: 6 groups x12 months

【fitness program】how to build muscle fast

Although the increase muscle and reduce fat two goals difficult to simultaneously co-existence, but if you spend some time to determine their main target, and then make an informed accordingly and seriously implement the training program, to obtain the desired result is not difficult. We do not want to give you a lot of complicated formulas, but rather to provide three different target

【Fitness Program】Perfect abs workout plan

USA NPC Bodybuilding Competition luminaries Stan McQueen designed for you a perfect set of abs training program at Lee. Puri Manchester abs program designed to forge than the time is shortened by 1/4. Although he said that the main points of incredibly simple, but its practical, after trying many of his students have achieved satisfactory results. This time he used four weeks time for you to carve "Summer abs" effect.

fitness program First, a controlled movement

Health & Fitness:Family Diet Recipes

Health & Fitness:Family Diet Recipes

Author:By Natalie Digate Muth 

Do you have the best of intentions, but ultimately struggle to get the recommended five to nine servings of fruits and vegetables per day? Don’t worry, you are not alone. In fact, very few people get anywhere near the recommended amount.

Start your pursuit to increase your produce intake by gauging where you currently stand. Are you eating one serving per day or four? From there, set a realistic goal, like increasing your intake by one or two servings per day. Next, plan the goal of produce intake into your day. Once you reach your goal and maintain it for several weeks, consider setting a new goal, until eventually you achieve the recommended amounts per day for optimal health.