Without long muscles, Ye Fan's fitness plan and training recipes in Speed 8 are difficult to practice. The hero's muscles in Speed and Passion 8 are enviable, but he has also made a lot of efforts for it. Now share Ye Fan's fitness plan and training recipes in Super 8. It's hard to practice without long muscles.
In Super 8, Ye Fan's fitness plan and training diet are hard to train without long muscles. Therefore, Ye Fan gave himself a very detailed training plan. After each training, he would give himself a day to recover and let his muscles fully "burn".
Vin Diesel Fitness Program
Monday (chest and shoulders)
Barbell or dumbbell bench press: 4 times, 5-6 rounds.
Ascending Dumbbell Birds (no more than 30): 3 times * * *10-12 rounds.
Push-ups: exhausted
Dumbbell Push: 3 times and 6 rounds
Barbell standing: 3 times and 8 rounds
Dumbbell side lift: 3 times10-12 rounds.
Wednesday (back muscle training)
Barbell Squat: 3 times, 5 rounds
Wide-body dumbbell rowing: 3 times and 8 rounds
Bow over the dumbbell and row: 3 times, 10 round.
Pull-ups: 4 times until the muscles can't support.
Friday (arm and leg muscles)
The dumbbell bends upward obliquely: 3 times, 8 times.
Vertical hammer bend: 3 times,10-12 rounds.
One-handed neck and back arm flexion and extension: 3 times, 8 rounds.
Push-ups: 2 times until exhausted.
Leg push: 3 times, 10 round.
Squat with one leg: 2 times, 8 laps (each foot)
Standing dumbbell calf lift heel: 2 times, 13 rounds.
Ye Fan's diet plan
Practice more and you will naturally eat a lot. Ye Fan's eating habit is to eat less and more meals, seven meals a day. This can improve the body's metabolic rate and decompose fat more effectively. Then, let's see how Ye Fan eats.
First meal: 10 ounce cod, 2 eggs, 2 cups of oatmeal.
Second meal: 8 ounces of cod, 12 ounces of sweet potato, 1 cup of vegetable juice.
The third meal: 8 ounces of chicken, 2 bowls of white rice, 1 cup of vegetable juice.
The fourth meal: 8 ounces of cod, 2 bowls of rice, 1 cup of vegetable juice, a spoonful of fish oil.
The fifth meal: 8 ounces of steak, 12 ounces of baked potato, spinach salad.
The sixth meal: 10 ounce cod, 2 bowls of rice, salad.
The seventh meal: 30 grams of cheese protein, egg white 10, vegetable juice 1 cup (onion, pepper, mushroom), fish oil 1 spoon.
Have you noticed that cod is served at almost every meal in Ye Fan? The protein content of cod is higher than that of salmon, but the fat content is 17 times lower than that of salmon and 7 times lower than that of hairtail. Besides DHA and DPA of common fish oil, cod liver is also rich in vitamins A, D, E and other essential vitamins. The proportion of these nutrients in cod liver oil is the best proportion needed by the human body every day, so it is the daily food of many bodybuilders.
Ye Fan's fitness plan and training diet are at speed 8, so it is difficult to practice without long muscles.
1, practice four days a week, walk for 40 minutes without oxygen every day, and keep fresh when playing, spinning and swimming for three days.
2, anaerobic mainly squat (small weight 10* 10), and then roll up the abdomen, clamp the chest, and pull a barbell down. I don't know the name.
The main questions are:
1, the quantity you want. I have plenty of time, and I can even practice twice a day. The current amount can basically be recovered. Are you considering adding a little oxygen? In fact, I mainly read a post somewhere saying that you should have an aerobic foundation before you start exercising, otherwise what will happen ... (Half a bucket of water is terrible)
2. Eat tofu flower after practice. Is this appropriate, or do people who lose fat don't need to eat?
Of course, you have to do more. You are a little overweight now. I suggest you practice aerobic exercise every day. Upstairs high-intensity aerobic exercise is good, or strength+15 minutes. 2. Of course, eating tofu flowers can supplement protein, but to control the intake of Tianshui compounds, just control it, and you can't eat it at all.