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发表于 2017-3-30 08:13:03
exercise three times a week
exercise three times a week, or exercise every other day, each about 60-90 minutes, then gradually extended. Each exercise should include
(warm) activity (about 10 minutes)
exercise activity core de force mma (45-70 minutes)
finishing (relaxing) activities (5-10 minutes)
exercise should include about 10 movements, and can practice all parts of the body. Each action can be practiced 1-4 group, preschool prep series collection 10 dvd boxed set an exercise class should not be more than 30 groups.
can country heat beachbody be scheduled for 2-3 primary courses of systemic exercise. Specific exercise action should be different. Each practice 1-2 months for a course, so that exercise changes to enhance the effectiveness of.
each course contains different parts of the body. There are four kinds of core de force beachbody arrangement order.
practice core de force beachbody on the front row of the body, the core de force body of the second half of the row in 22 minute hard corps the
practice under the body of the front row, the practice of the upper body in the row after peppa pig ultimate collection 20 dvd set
practice large muscle groups in front of the practice of small muscle groups ranked in the post
reasonable arrangement of exercise The arrangement of
exercise quantity is one of the country heat beachbody important links of scientific training. Practice has proved that the weight loss should be moderate exercise (heart rate per minute between core de force 130 to 160 times) aerobic exercise is appropriate, the weight of the device to moderate load (maximum muscle strength of 50% to 80%) is preferred. Time to practice 3 times a week (the next country heat day, 1 times), each time 1 to 1.5 hours. Each practice 8 to 10 actions, each action to do the group of 3 to 4. Practice is fast contraction, a little pause, slow stretching. Make a group of action time for 60 seconds or so, the interval between the peppa pig ultimate collection 20 dvd set group of 20 to 60 seconds, each action intermittent for 1 to 2 minutes. In general, each should be able to complete a continuous 8 to 15 times, if each number was cize less than country heat dvd 8 times, may be appropriate to reduce the weight; in the last two to be fully completed by the action of " on stimulating the deep muscle tissue, " excess recovery; obviously, the exercise effect is excellent.
pay attention to security
fitness exercise equipment has a certain weight, not only before and after exercise to prepare activities and organize activities, but also should pay attention to check whether the equipment was installed firmly, core de force in case of emergency. peppa pig ultimate collection 20 dvd set Exercise should pay attention to when weight is appropriate, do not do not force exercise. When using barbells and other heavy equipment, to protect someone. It is best to work together to core de force encourage each other, help each other and protect each other.
lay the foundation
weight loss in the initial training phase (2 to 3 months) is best able to enter the peppa pig ultimate collection 20 dvd set bodybuilding training classes to learn, in order to correctly and systematically grasp the action technology, improve the physical quality. Special attention should be paid to muscle strength and endurance exercise, and gradually improve the body's ability to adapt country heat dvd to lay a good foundation.
should be focused and targeted
thinner after 2 to 3 months of exercise >
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