Chinese sports newspaper agency "health and beauty" magazine senior editor
ten years fitness industry experience, has been engaged in the coach and gym management, covering the world, the Asian Games and the national bodybuilding competition.
Beijing bodybuilding award winner, deputy director of Hebei provincial Bodybuilding Association publicity committee, Beijing City fitness game expert panel.
The copyright page: illustration: if you were to get into the gym to realize their dream of muscle, then the next appeared, who will be with you for at least three months of iron and steel. If you seldom go to the gym, also it doesn't matter, some small instruments, such as a dumbbell, barbell, fitness ball, is also in line with the needs of the family fitness, here will you details. Aerobic instruments should not be too much in the muscle growth stage of aerobic training every day, such as long time running, swimming and so on, because they will eat the heat loss you hard, slow muscle growth rate. The role of oxygen equipment has the following three points: the warm-up before training: brisk walking or jogging for 10 minutes, feel the body slightly fever so far, can make the body into the motion state, reduce the probability of injury. Heart and lung function training: high speed (maximum heart rate of 65% ~ 75%) running more than 20 minutes, can very good the effect of exercise on the heart and lung function, blood circulation, muscle lay good foundation for. The weight training: first need to aerobic exercise, and in a long time to ensure adequate aerobic exercise time, to burn fat. The most common is the gym treadmill treadmill, the most commonly used aerobic instruments. Compared with the running outdoors, it the knee impact smaller, not limited by weather, it is also easier to control the exercise time and intensity. [note] before exercise for 5 to 10 minutes of fast walking warm-up; appropriate to add water note exercise; should take a low strength a few minutes of brisk walking, walking slowly down the heart, and then the end of the exercise; under the treadmill when must wait for a table to stop completely, many accidents occur in the movement at the end of the left and right; do not turn, otherwise easily lead to deviation and injured; step by step, every time 20 ~ 60 minutes is appropriate. Climbing machine climbing machine is very unique, mimicking the climbing action, can improve the fitness of the heart and lung function, and the lower limb and the core muscles get exercise. Its impact on the knee joint is smaller than the treadmill, very conducive to the sculpture hip, leg ministry line, but not on the activities of the upper. [note] before exercise, the same treadmill; step by step, every time 20 ~ 60 minutes is appropriate.
PART 1 fat and thin people are concerned about the answer -- weight
understand oneself body
fat people fat.
power fuel -- Cultivation of muscle nutritional supplement
the scientific diet, entered the combat and training are equally important.
, from the understanding of device
strength training apparatus in
PART 2 every 8 minutes, do a SOH0 fitness and
exercise to warm up before exercise.
after the end of the stretching
Customize your 8 minute training program
Simple - simple to enhance health level
beginners a physical sensation training
single leg the balance of
single leg support touch
strength exercises -- period meat tight
oblique push ups
flexibility and abdominal exercises -- pace more coordinated
side body touch foot step
turn knee lifting walking
combat skills practice -- more agile footwork.
marching inverse punch former
appendix: emergency treatment @##@ common sports injury Han bamboo books, healthy reading
a man cannot have looks no abdominal muscle! If you want to have to improve the body curve, ABS lines, light by dead weight training is not enough, the reasonable diet, aerobic training and regular abdominal training. The three harmonious combination, you can have a dream of abs. Whether it is fat or thin, for different size are personalized training, diet reflect the guide, from the meal of a meal, jogging from walking to, re adjust the body "pace", beyond the age, to regain the outstanding figure.
"This book has a depth and breadth enough, whether a beginner or advanced training, can benefit from." -- Qin Chengyong (Asian bodybuilding champion) when we promise "with six chocolate abdominal substituted potbellied" on the cover, the magazine was a very good sales. -- Liu Shun ("health and beauty" magazine editor in chief) "whether you are fat, thin, beginner or master, you can always find in this book. The fitness training program to." -- Chen Xue (Nike Chinese trainers) "open this book, it can teach you not only is the fitness movement and nutrition knowledge, and a king should have the spirit and character." -- Wu Chenghan (HOSA fitness private education director @##@) "Han bamboo • health loving home series: 8 minute ABS" acquired Wang word has a depth and breadth enough, whether a beginner or advanced training, can benefit from.
This book has a depth and breadth enough, whether a beginner or advanced training, can benefit from. -- Asian bodybuilding champion Qin Chengyong when we promise "with six chocolate abdominal substituted potbellied" on the cover, the magazine was a very good sales. -- "health and beauty" magazine editor in chief Liu Shun whether you are fat, thin, beginner or master in this book, can always find what you want.The body training scheme. Nike -- Chinese trainer Chen Xue open this book, it can teach you not only is the fitness movement and nutrition knowledge, and a king should have the spirit and character. -- HOSA fitness private education department director Wu Chenghan
Medical Science @ 2017