科学与教育（Science and education）.docVIP

科学与教育（Science and education） Im here to provide you with a fitness program: look at yourself and see what works for you! 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 (chest press); 3) legs: barbell squat (4); Smith squat): shoulder barbell press (dumbbell press); 5) arm: (curved barbell curl dumbbell for) 6); abdominal: sit ups (supine leg lift). Note: training training 3 times a week, every other day, 1 hours each time, training the body, every part of an action, in brackets action standby, a movement of 3 groups, each group of 8-12 times, the interval between the action and 2 minutes between the groups between 30-60 seconds, forced expiratory gas, relax when you inhale, action should be slow to steady. It is necessary to gradually increase the weight to increase the flexibility of the muscles and thus to respond to training. Train with free weights. This gives the muscles a better response to the resistance produced by the apparatus. Because it allows more muscles to participate in the movement. When doing an action, whether it is lifting or lowering, it is necessary to control the action, so that you can concentrate on force, avoid leveraging. Diet: eat less, eat more, moderate, more intake of eggs, milk, meat. The daily diet is: moderate protein, less fat, high levels of carbohydrates. The ratio of 3 main nutrients should be 25 to 20: 55. Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates content is very high, can be used as the first choice. Protein is the most important nutrient source for mu