For the evening by muscle plan

2 to 3 week insisted the body strength training 3 to 5 times aerobic exercise (at least 30 minutes each). Preparation: training before 30 to 45 minutes to eat a banana and some nuts (peanuts, etc.). Warm-up: five minutes of jogging or riding stationary bicycles. Training Scheme: Below training moves every four to a group, each 15 times, so for a loop, repeat 2-3 cycles. If you feel enough strength, "the afternoon training" in the four-plus moves on the training come. 1. Reverse Jianbu squatting & solid ball Shoulder Press: standing, feet and buttocks from the same width, slightly knee flexion; two arm bending the elbow down, two-handed grip solid ball at the same time (about 4-8 pounds) placed in front of the bodies; chest, Shoufu, scapula, or sink (1 a). A big step backward step right leg, the two Tuijuexi lunge to his left knee at the top of the ankle joint, the feet; contravention of the right leg almost to the knee, toe and the. At the same time a contraction of the deltoid muscle control, and slowly move on fitness solid ball to the head (1 b). Tension in the deltoid muscle control, and slowly restore solid ball to the front at the same time while it straight legs, the body center of gravity rises vertically upward until legs straight, restore the right leg, left leg-do. For a complete repeat such a training action. Target muscle: gluteus maximus, quadriceps, biceps femoris, calf muscles, pectoralis major, upper back muscles and triceps and deltoid before beam. 2. Kneeling knee dumbbell Ceping cite: feet close together knees kneeling on the legs (inflatable) rubber pad, the toe; grip of the two arm dumbbell (about 5 pounds) in the vertical Tice, palm inward; maintain straight trunk, abdominal contraction, scapula, or sink (2 a). A bell on the move, Liangzhou lifted upward as far as possible, to shoulder with the contour to the deltoid muscle in the "peak shrinkage" in, a slight bending at the elbow maintain 10-12 degree angle, palm downward (2 b). Tension in the deltoid muscle control slowly down, so repeat. Target muscle: the deltoid muscle in the beam, muscular, gluteus maximus, and the vertical ridges thigh muscle. 3 (inflatable rubber stung) answered legislation dumbbell arm flexion and extension: prone posture, knees kneeling on the right leg (inflatable) rubber pad, a toe, leg extension after extension, the toe; abdominal and back muscle contraction so that the trunk straighten parallel to the ground; left vertical support on the ground, his right hand holding the dumbbell (about 5-8 pounds), the elbow was angled so that the upper arm and elbow close Tice, palm inward (a). Triceps to the contractile force, a bell raised to full arm extension, triceps in the "peak shrinkage"-(3 b). Pause, and then to the tension control triceps, and slowly restore devolution. Repeat this several times, and then for the other side to do the same number of arms, such as a complete group. Target muscle: triceps, the deltoid muscle after the beam, abdominal, spinal muscular erection. 4 (single leg) Wheatstone browser Curl: Rally facing low-standing; left arm slightly flexor, palm-grip handle Rally (palm facing up), right under the waist, elbow outreach; abdominal contraction; right leg Bending the knee, toe to step back points (4 a). To the contraction of the biceps lift handle so that it bends around the shoulder, biceps in the "peak shrinkage"-(4 b). Pause, then biceps controlling the tension slowly, Cayman decentralization reduction, so must the number of repeat, and then for the right to do the same frequency, such as a complete group. Target muscle: biceps, the muscles, spinal muscular erection. Aerobic training; 2-3 choice of aerobic exercise equipment (treadmills, elliptical machines and stationary bikes, etc.), each 15 minutes of aerobic exercise, a total of 30-45 minutes (at the choice has trained 30 minutes kind). If one week of "night training" 2 or more than 2 times, and each choice of different aerobic exercise equipment as far as possible. End: 5 minutes of low-intensity aerobic training, stretching muscle pull goals 30 seconds. Time: about one hour and 15 minutes (including warm-up and relax). Night training will help the implementation of the scheme measures 1. To the gym into their own social places: as many as possible to get to know a few good friends, and their training together. 2. Husband (boyfriend) to do a 'deal': you trained that night, are you prepared to let him to a sumptuous dinner. 3. Enrich your training: You can participate Bojicao, yoga fitness classes enrich their own training arrangements, increased training of interest.
4. Requested a private coach: every few months requested a private coach, he will teach you how to update training programmes, how to make a breakthrough training stagnation period, so as to maintain long-lasting progress.