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Anonymous users2024-02-10Beginner Fitness Five-Day Triad Training Program.
Lesson 1 (Monday).
Preparation part (1) Jogging 5' 10' (2) Stretching ligaments Stretching exercise exercise parts Exercise movements Number of exercise sets Number of exercises.
A chest barbell incline bench press 5 8 12
Bench press 5 8 12
Both arms flexed and extended 5 8 12
2. Shoulder: Seated shoulder press 4 8 12
Standing dumbbell side-raise: 3 8 12
Standing Barbell Lift 3 8 12
3 Triceps supine arm flex extension 4 8 12
Hammer down 4 8 12
Prone with one arm flexed 4 8 12
Four abdominal sit-ups 3 maximum.
Lesson 2 (Wednesday).
Preparation Part (1) Jogging 5' 10' (2) Stretching ligaments Stretching exercises 1 Quadriceps Smith rack squat 5 8 12
Incline leg lift 5 8 12
Pindon Exercise 4 8 12
Leg curl and extension exercises 3 8 12
2 Biceps femoris Prone leg curl 4 8 12
Straight leg deadlift 3 8 12
3. Calf Standing calf raise 4 8 12
Four abdomen overhanging knee bend abdomen 3 maximum.
Lesson 3 (Friday).
Preparation part (1) Jogging 5' 1 - Back Wide grip pull-up Indefinite 50 high bar pulldown 5 8 12
Seated rowing 4 8 12
Deadlift 4 8 12
Barbell bend over rowing 4 8 12
2 Biceps barbell curl 5 8 12
Dumbbell curl 4 8 12
Diagonal bend 4 8 12
Three forearm reverse curl 3 8 12
Wrist curl 3 8 12
Four abdominal inclined board sit-ups 3 maximum.
Seated knee bend tuck 3 maximum.
This program is provided by Pioneer Health Club. At the same time, I remind you that scientific fitness is healthy and happy.
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Anonymous users2024-02-09It's really as simple as creating a fitness plan: which muscles to work today and which muscles to work tomorrow.
Then do a few sets at a time, how many in each set.
You need to train muscles, pectoralis major, brachial two, brachial three, deltoid, latissimus dorsi, abdominal muscles, and how to train the legs.
That's it, and then you go to the ** to find the training method, the movement.
When you practice with egg white, beef, or protein powder, the increase in muscle speed will be obvious.
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Anonymous users2024-02-08Protein is the building block of muscle fibers, and carbohydrates and fats are the energy for training**. To ensure adequate recovery and muscle gain, aim for 1 gram of protein per pound of body weight per day.
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Anonymous users2024-02-07It depends on your own ability.
1. Self-analysis
First of all, as a teacher, we should be enthusiastic about education, concentrate on teaching, care for students, although I have worked for more than ten years, and served as the third class teacher together, I still feel that I am inexperienced, lack of enthusiasm, and there are many problems in teaching, so I need to establish my own goals, work in a down-to-earth manner, and accelerate my own growth. Teach while learning, reflect while learning, and grow while learning. >>>More
The revision plan that someone else makes for you is like someone else's clothes, will it definitely fit you when you wear it? If you even have to make a revision plan for you, then you may not achieve much with this kind of learning attitude.
What equipment is there, and what is the current athletic quality.
1. Clarify the purpose of exercise.
Before preparing for the workout, it is necessary to have a general plan and envision, and clarify the goals and basic requirements of the workout. For example, some people use exercise as a kind of entertainment in their leisure time, moving their muscles and bones and adjusting the following psychological states; Some people want to correct a tiny deformity in a certain part of the body; Some people achieve the purpose of improving their body shape for fitness; Someone wants to meet a certain physical standard; Someone is purely for **; Someone wants to be a bodybuilder, participate in bodybuilding shows and competitions; Wait a minute. Different purposes, different plans. >>>More
It is recommended that the system come in days.
On Monday you can choose dumbbell bench press, flying birds, as well as using sit-ups in that chair, lying down bench press, 3 movements, which is to exercise the pectoral muscles, each movement is at least 4 sets, each group is recommended between 10-20. You can add a push-up to make up 4 movements. >>>More