Study tips:
This fitness plan is translated from the BODYGUILDING website and is guided by coach Chris. The teaching process lasts for 12 weeks, with a total of 84 days of fitness exercise plan.
The plan is aimed at people who want to lose weight and gain muscle (the weight does not exceed the standard Weighing 15 pounds), suitable for exercising in the gym. If you are exercising at home, you can use http://www.jirou .com/baodian.html Relevant parts are replaced by actions here.
Day 38: Calf and Shoulders workout Video of the day:
Day 38: Illustrated exercises for calves and shoulders
Aerobic
20 minutes
Sitting Twist
150 times on one side
Super set: lateral raise + plate front raise
Side raise< /p>
23 warm-up groups, each group of 8 -10 times,
33 consecutive descending groups, 10-12 reps per set
Barbell front raise
11 warm-up group, each group of 8 -10 times,
3Groups, 10-12 per group times
Super group: two above and below The movements are performed in a row, that is, after completing one set of reps and then doing the specified number of times for the next action, there is no rest in between. Rest when you're done and then do the process again.
Super set: barbell shoulder press + seated bent over side raise
Barbell shoulder press
23 warm-up groups, each group of 8 -10 times,
3Three consecutive descending sets, each set of 8-10 times
Sitting bent over side raise
23 warm-up groups, each group of 8 -10 times,
3Groups, 10-12 times each
Super group: perform the upper and lower movements together. It means completing one set of reps and then doing the next set of reps, without resting in between. Rest when you're done and then do the process again.
Dumbbell shrug
3Group, 18-20 per group Second-rate!
Super group: Sitting calf raise+Standing calf raise
Seated calf raise< /p>
22 descending groups, each group 10-12 times!
Standing calf raise
2Groups, each group to exhaustion !
Super set: Do the upper and lower movements in a row, that is, complete one set of reps and then do the prescribed number of times of the next action without resting in between. Rest when you're done and then do the process again.
Aerobics
20 minutes
Sitting Twist
150 times on one side
Nutritional supplement before and after exercise Before exercise
L-carnitine
2 capsulesFunction: Promote the conversion of fat into energy. Taking L-carnitine can reduce body fat and weight without reducing water and body weight.muscle.
Green tea
a cup
Function: Increase fat metabolism rate and increase fat energy consumption during exercise.
Creatine
5 grams
Function: Improve strength level and stimulate muscles more. Creatine itself does not participate in muscle synthesis. If the intensity of the exercise is not high, you don’t need to rush it.
Glutamine
5 grams
Function: Promote protein synthesis and prevent the breakdown of muscle protein. It is suitable for those who want to lose weight and gain muscle, especially if they add aerobic exercise to the plan.
After exercise
Milk protein powder
2 spoons - 4 spoons (the dosage mainly depends on personal basis)
Function: Repair and synthesize muscle cells. It is the main nutrition for fitness.
Creatine
5 grams
Function: Helps protein anabolism. It is an auxiliary nutrition.
Glutamine
5 grams
function: Restore functions, promote protein synthesis, and prevent muscle protein decomposition.