nQgfg7NNwWq 发表于 2017-4-3 07:08:20

by static stretching

1: cardio training Cartier Love Bracelet 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 core de force (by cartier love bracelet replica static stretching) the first TRX Straps 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 of potatoes a teaching film "men's fitness" (3 episodes) is about fitness equipment for your reference 22 minute hard corps a complete fitness program should include food (diet), training (training), cize sleep (sleep) three... 1: cardiotraining plan: (heart and lung function improvement is beneficial to increase muscle) 2-3 times a week, every time 30-60 minutes (heart rate control in 220 core de force mma - your age) about x80% 2: strength training country heat plan reference A. jogging 10 minutes of warm-up stretch of B. target muscle (by static stretching) the first day of the leg abdomen training: leg training is conducive to the body muscles long seated leg lift 4 group x10-12 group x10-12 Ts Smith squat 4 leg curl 4 group x10-12 4 group x15-20 sit ups 4 groups of x15-20 inclined plate crunches swivel 4 group x15-20 http://www.coredeforcemma.com/ sitting supine time (exercise abdominal oblique movement) hanging leg raise 4 cize group x15-20 or three days of training: supine chest shoulder barbell press 4 http://www.coreforcebeachbody.com/ group x10-12 4 group x10-12 dumbbell presses on the oblique dumbbell press 4 group x10-12 4 group x10-12 dumbbell birds on the ramp time sitting dumbbell 4 http://www.preschoolprepseries.com/ group x10-12 4 group x10-12 sitting dumbbell press dumbbell standing open



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