Primary fitness person's training plan

For starters, there is a science fitness guidance is very necessary. My duty is to help you become more proficient in one's profession. First need to say is this: from the fitness initial you'd better would cultivate and mend your own life habit, want to drink water more, eat more fruit and vegetables, don't over-eat and don't stay up all night, do not have breakfast, don't smoke and drink, do not ~ ~ ~ ~ ~, because since you chose the fitness, also is to choose a positive healthy life style, so don't those bad habits, leave them all stay memories!

Ok, let cut short, to come to the point! A full fitness program should include eat (diet), practice (with training), sleep (sleep) three aspects, and practicing criterion by cardiopulmonary, strength and flexibility of three major parts.

Training:

In view of this, I give training plan is: beginning with 5-10 minute aerobic warm-up, finally with 5-10 minutes of stretching relax, middle is 40-50 minutes of strength training.

Strength training mainly are: 1) back: pull-ups (inter-relationships dropdown); 2) chest: flat and triceps-act (chest); push sitting 3) legs: the barbell squats (Smith squatting); 4) shoulder: the barbell nominate (dumbbell nominate); 5) brachial ministry: the barbell bending heave (dumbbell bending heave); 6) abdomen: sit-ups (supine lift a leg).

Training note: training week 3 times, the next day, every time 1 hour, practice body, every place is an action, in brackets action spare, an action 3 groups, each group 8-12 times, action and action between interval, 2 minutes group-versus-group interval between 30-60 seconds, forcibly when expiratory, relax when inspiratory, the movement wants firm slower. With gradually increasing weight must make muscle flexibility increases, thus to training responses. Use free adjustment of the weight of the equipment for training. This can make muscle to devices produced the resistance of play a better reactions. Because it can make more muscle can be involved in the movement. Do the action, whether it be lifted up or down, must be controlled good action, so that they could concentrate hard, avoid borrows.

Dietary respect:

Eat much food less, moderate eating eggs, milk and meat. Daily recipes for: moderate protein, less fat, high content of carbohydrates. Three main nutrients scale should be 25:20:55 or so. Steamed bread, noodles, rice and potato staples such, oats, potatoes carbohydrate content is very high, can be used as the first choice. Protein is muscle growth is the most important source of nutrition didnt trainers protein absorbs the person should not fat or low-fat foods is given priority to, such as skim milk, egg, fish, remove skin poultry, steak, etc. The economic conditions allow, may be added whey protein powder to supplement protein inside the body needs.

Morpheus:

Every night the best sleep foot 8 hours, if have time to noon nap 30 minutes. Rightness, training time try to arrange in the afternoon and evening time, because human body at this time paragraph physical strength and flexibility are in the best state. Finally I wish you will soon fitness success!

Primary fitness person's training planFor starters, there is a science fitness guidance is very necessary. My duty is to help you become more proficient in one's profession. First need to say is this: from the fitness initial you'd better would cultivate and mend your own life habit, want to drink water more, eat more fruit and vegetables, don't over-eat and don't stay up all night, do not have breakfast, don't smoke and drink, do not ~ ~ ~ ~ ~, because since you chose the fitness, also is to choose a positive healthy life style, so don't those bad habits, leave them all stay memories!
Ok, let cut short, to come to the point! A full fitness program should include eat (diet), practice (with training), sleep (sleep) three aspects, and practicing criterion by cardiopulmonary, strength and flexibility of three major parts.
Training:In view of this, I give training plan is: beginning with 5-10 minute aerobic warm-up, finally with 5-10 minutes of stretching relax, middle is 40-50 minutes of strength training.Strength training mainly are: 1) back: pull-ups (inter-relationships dropdown); 2) chest: flat and triceps-act (chest); push sitting 3) legs: the barbell squats (Smith squatting); 4) shoulder: the barbell nominate (dumbbell nominate); 5) brachial ministry: the barbell bending heave (dumbbell bending heave); 6) abdomen: sit-ups (supine lift a leg).
Training note: training week 3 times, the next day, every time 1 hour, practice body, every place is an action, in brackets action spare, an action 3 groups, each group 8-12 times, action and action between interval, 2 minutes group-versus-group interval between 30-60 seconds, forcibly when expiratory, relax when inspiratory, the movement wants firm slower. With gradually increasing weight must make muscle flexibility increases, thus to training responses. Use free adjustment of the weight of the equipment for training. This can make muscle to devices produced the resistance of play a better reactions. Because it can make more muscle can be involved in the movement. Do the action, whether it be lifted up or down, must be controlled good action, so that they could concentrate hard, avoid borrows.
Dietary respect:Eat much food less, moderate eating eggs, milk and meat. Daily recipes for: moderate protein, less fat, high content of carbohydrates. Three main nutrients scale should be 25:20:55 or so. Steamed bread, noodles, rice and potato staples such, oats, potatoes carbohydrate content is very high, can be used as the first choice. Protein is muscle growth is the most important source of nutrition didnt trainers protein absorbs the person should not fat or low-fat foods is given priority to, such as skim milk, egg, fish, remove skin poultry, steak, etc. The economic conditions allow, may be added whey protein powder to supplement protein inside the body needs.
Morpheus:Every night the best sleep foot 8 hours, if have time to noon nap 30 minutes. Rightness, training time try to arrange in the afternoon and evening time, because human body at this time paragraph physical strength and flexibility are in the best state. Finally I wish you will soon fitness success!