Gym, equipment use and fitness program
Appliance use:Every day after exercise chest muscle relaxation: hands grip barbell bench press, shoulder slightly wide, up when the breath, inhale when put down. Triceps: the main action is to practice the chest, and when the triceps goes down, the elbow joint can be propped up on 90 degrees. When forced, exhale when it is forced, exhale on the upper support and inhale when it is lowered.Back: pull off upward biceps: barbell or sub ring bending leg: barbell squat.Leg: the barbell bar on the shoulder, with the front foot pad on the body.Abdomen: supine, from the forearm: hands, sub bell, palm upward, placed on the knee, up and down flexion and extension.Shoulder: barbell or bell press.
Fitness norm: 3 by practice, 7 points by eating.1, nutrition. The most important nutrition, more food supplement high protein content, such as beef, eggs, fish.2, training. Must strictly follow the plan, grasp the correct training action.3. Have a good rest. Ensure adequate sleep, especially after training.
Monday: back, bicepsTuesday: chest, tricepsWednesday: legs, forearmsThursday: shoulder, abdomenFriday: back, bicepsSaturday: chest, tricepsSunday: rest or aerobic exercise, each movement is done in 4 groups, 8 to 12 in each group. Warm up before training.
