极限训练（Extreme training）.docVIP

极限训练（Extreme training） Satisfactory rate: 41% 1: cardio training plan: (heart and lung function improvement is beneficial to increase muscle) 2-3 times a week, every time 30-60 minutes in heart rate control (220- your age) about x80% 2: strength training plan reference A. jogging 10 minutes of warm-up stretch of B. target muscle (by static stretching) the first day of training: abdominal leg leg training help the body muscles long leg sitting 4 x10-12 Smith squat 4 group x10-12 leg curl 4 group x10-12 4 group x15-20 sit ups incline sit up 4 group x15-20 4 group sitting time supine swivel x15-20 (exercise abdominal oblique muscle action) hanging leg raise 4 group x15-20 or three days of chest shoulder training the 4 group: recumbent barbell press x10-12 dumbbell presses 4 group x10-12 4 group x10-12 oblique dumbbell press on inclined dumbbell 4 group x10-12 4 group x10-12 sitting dumbbell sitting dumbbell press 4 Group x10-12 4 group x10-12 standing dumbbell standing dumbbell lateral group 4 x10-12 or five days back to Rome training chair: 4 groups of x10-12 T type 4 x10-12 rod rowing group wide grip chin up 4 group x10-12 4 group x10-10 bent leg deadlift neck before 4 x10-12 or seven days down two and three training posture alternate dumbbell curl 4 group x10-12 arm dumbbell neck arm flexion and extension of 4 groups of x10-12 E-Z bar barbell curl 4 group x10-12 4 group x10-12 rope under pressure Potatoes online has a teaching film mens bodybuilding (a total of 3 episodes) is about equipment fitness, you refer to A complete fitness program should include eating (eating), training (training), sleep (sleep) three aspects, and training by the heart, lungs, strength, flexibility of three major components. In view of this, my training plan is: start with 5-10 minutes aerobic warm-up, and finally relax with 5-10 minutes stretch, the middle of the 40-50 minutes of strength training. Strength training are: 1): back ups (2) in front of the neck down); chest: flat bench press