Muscle net Tip: This fitness program is suitable for weight close to or exceed the standard weight of 10 pounds of female friends and high school boys and girls. If at home, running instead of skipping, to prepare dumbbells and dumbbell stool.
1.10 to 15 minutes of treadmill or bicycle and then simply stretch the muscles.
Practice your arms
2.3 group snatch, depending on their own weight may be.
Pectoral muscle training (breast Breast enhancement)
3. Bench Press, the first group with their own can push the maximum weight of 60%, 12. Then do the three groups of their own maximum weight, the number is 10.8.6. Then the weight reduced to the maximum weight of about 40% Do slow push on the election, has been exhausted. (This proposal has peer protection, another proposal and ramp cycle to replace.)
4. Flying birds .3 groups of 10 to 12 times each.
Activate muscle growth
5. squat. The first group of the maximum weight of 60%. Each group made a side of 5KG. After adding the maximum weight to do two groups, and then reduced to 60%, to do a group. In front of each group 10 to 15. The last group 15 ~ 20 (By this point, most people will not be able to finish the work, in addition to be careful of injuries.)
6. sit-ups group 3 of the first group of 20 times, the second group of 15 times, the third group of 15 times.
7.30 minutes treadmill, jogging in the first 3 minutes, then medium speed, jogging in the last 5 minutes.
Training may be a bit hard, but in order to have a good physical quality will have to work hard. Can adhere to this 3 months, there will certainly be great progress. Another little reminder to try to eat less fat calorie foods, quit snacks, and more Eat high protein foods, you can participate in dance yoga, can help you shape well.