ps: This program is suitable exceeds the standard weight 1-15 pounds of weight loss a friend for reference.
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
Wednesday, Target muscles: shoulders, action: a dumbbell elected five groups x10, x10 5 groups Asuka leaned months, before the flat arm dumbbell: 5 groups x12 months, upright rowing: 5 groups x12 months
Thursday, Target muscles: biceps brachii three actions: alternating dumbbell curl 3 groups to x8, x8 3 groups concentrated curl one, single chest, arms held three groups x12 a narrow three groups from the bench to x8, single neck arm flexion and extension arm 3 groups to x8, x12 2 groups behind the arm flexion and extension points
Friday, Target muscles: legs, action: cut one step squatting three groups x10, x10 Zhi Yao kneel four months, two Leapfrog Group 2 x30, x120 a high leg three groups, supine hip group 3 x30 months
Saturday (Single), target muscles: chest waist, action: dips 2 sets x exhaustive, push-ups 3 groups x exhaustive, flat dumbbell birds three groups x10 months, flat dumbbell bench press 3 groups x12 months, crunches 2 group x exhaustive, the waist two groups x40 months, volume 2 groups x exhaustive flanks, mention bell body flexor group 3 x12 months
Saturday (double), target muscles: the back waist, action: chin-up group 2 x exhaustive, x10-arm dumbbell rowing group 3 months, 3 groups bent dumbbell rowing x10 months, straight leg deadlift 3 groups x12 months, crunches 2 sets x exhaustive, the waist two groups x40 months, volume 2 groups x exhaustive flanks, mention bell body flexor group 3 x12 months
Sunday, rest or jogging jogging 20 minutes, run for 5 minutes, jog 15 minutes, run for 5 minutes, jog 15 minutes
Fitness program, focusing insisted that they do not feel in their own long-term platform for muscle training method when you want to transform a! Now according to the first practice!
Main training muscle groups: deltoid, biceps, triceps and other parts.
The main use of equipment: barbells, dumbbells, rubber bands, chest chest, sitting Chest equipment, horizontal bar, sit-ups equipment.
Training content: chest pulling barbells, chest pull the rubber band, pull-up, pull the rubber band reach, pull the rubber band stretched back, chest, chest tension.
Training Effect: The above exercise can play a protective role in the shoulder and elbow, and it is precisely these parts badminton injury "prone land."
The main use of equipment: Spinning, kick device, bent knees / leg trainer.
Training content: Spinning ride, sitting forward flexion legs, sitting up horizontal leg.
Training Effect: You can enhance the strength of the knee and Achilles tendon.
One, repeat the exercise method
In practice the basic conditions and exercise load case of a fixed, repeated practice, each practice should be left between some recovery time.
Second, intermittent practice law
Intermittent practice law and repeat the exercise method is basically the same, the difference is intermittent short time. Intermittent practice law requires practitioners in conditions not yet fully recovered and then do the next set of exercises.
Third, the combination of practice law
Combination practice law from a lower-intensity group that started a level, an increased level of intensity.
Four, the first fatigue practice law
Fatigue practice law before a group of exercises to do first is to make certain muscle groups first appeared tired, do other exercises.
Five, concession practice law
Concession practice law refers to the strength exercises, and gradually reduce some weight, eccentric contraction of the muscles in a state.
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
Wednesday, Target muscles: shoulders, action: a dumbbell elected five groups x10, x10 5 groups Asuka leaned months, before the flat arm dumbbell: 5 groups x12 months, upright rowing: 5 groups x12 months
Thursday, Target muscles: biceps brachii three actions: alternating dumbbell curl 3 groups to x8, x8 3 groups concentrated curl one, single chest, arms held three groups x12 a narrow three groups from the bench to x8, single neck arm flexion and extension arm 3 groups to x8, x12 2 groups behind the arm flexion and extension points
Friday, Target muscles: legs, action: cut one step squatting three groups x10, x10 Zhi Yao kneel four months, two Leapfrog Group 2 x30, x120 a high leg three groups, supine hip group 3 x30 months
Saturday (Single), target muscles: chest waist, action: dips 2 sets x exhaustive, push-ups 3 groups x exhaustive, flat dumbbell birds three groups x10 months, flat dumbbell bench press 3 groups x12 months, crunches 2 group x exhaustive, the waist two groups x40 months, volume 2 groups x exhaustive flanks, mention bell body flexor group 3 x12 months
Saturday (double), target muscles: the back waist, action: chin-up group 2 x exhaustive, x10-arm dumbbell rowing group 3 months, 3 groups bent dumbbell rowing x10 months, straight leg deadlift 3 groups x12 months, crunches 2 sets x exhaustive, the waist two groups x40 months, volume 2 groups x exhaustive flanks, mention bell body flexor group 3 x12 months
Sunday, rest or jogging jogging 20 minutes, run for 5 minutes, jog 15 minutes, run for 5 minutes, jog 15 minutes
Fitness program, focusing insisted that they do not feel in their own long-term platform for muscle training method when you want to transform a! Now according to the first practice!
Gym strength training a training program: upper body strength exercises
Main training muscle groups: deltoid, biceps, triceps and other parts.
The main use of equipment: barbells, dumbbells, rubber bands, chest chest, sitting Chest equipment, horizontal bar, sit-ups equipment.
Training content: chest pulling barbells, chest pull the rubber band, pull-up, pull the rubber band reach, pull the rubber band stretched back, chest, chest tension.
Training Effect: The above exercise can play a protective role in the shoulder and elbow, and it is precisely these parts badminton injury "prone land."
Gym strength training two training programs: lower limb strength exercises
Main training muscle groups: quadriceps, triceps and other parts.The main use of equipment: Spinning, kick device, bent knees / leg trainer.
Training content: Spinning ride, sitting forward flexion legs, sitting up horizontal leg.
Training Effect: You can enhance the strength of the knee and Achilles tendon.
Strength Training Gym Training Program
One, repeat the exercise method
In practice the basic conditions and exercise load case of a fixed, repeated practice, each practice should be left between some recovery time.
Second, intermittent practice law
Intermittent practice law and repeat the exercise method is basically the same, the difference is intermittent short time. Intermittent practice law requires practitioners in conditions not yet fully recovered and then do the next set of exercises.
Third, the combination of practice law
Combination practice law from a lower-intensity group that started a level, an increased level of intensity.
Four, the first fatigue practice law
Fatigue practice law before a group of exercises to do first is to make certain muscle groups first appeared tired, do other exercises.
Five, concession practice law
Concession practice law refers to the strength exercises, and gradually reduce some weight, eccentric contraction of the muscles in a state.
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