Lesson 1 (Monday)
The preparation part (1) jogs for 5' ~ 10' (2) stretches the ligament.
Practice position, practice action, practice group, practice times
1. Chest barbell press up 58 ~ 12
Instrument bench press 58 ~ 12
Arm flexion and extension 58 ~ 12
2. Shoulder sitting posture pressing shoulder 48 ~ 12
Standing dumbbell side lift 38 ~ 12
Standing barbell lift 3 8 ~ 12
3. Flexion and extension of triceps brachii supine arm is 48 ~12.
Press down 48 ~ 12 with a heavy hammer.
Prone and one-arm flexion and extension 48 ~12
4. Abdominal sit-ups are the three largest
Lesson 2 (Wednesday)
The preparation part (1) jogs for 5' ~ 10' (2) stretches the ligament.
1. quadriceps Smith Squat 58 ~ 12
Upper inclined leg lifting 58 ~ 12
Pinden Exercise 48 ~ 12
Leg flexion and extension exercises 38 ~ 12
2. The prone leg of biceps femoris bends 48 ~12.
Straight leg hard drawing 3 8 ~ 12
3. Leg standing posture with heels raised 48 ~ 12
4. Bending knees and abdomen have the largest suspension.
Lesson 3 (Friday)
In the preparation part (1), jog for 5' ~ 1. First, the back width grip pull-ups are less than 50.
High bar pull-down 5 8 ~ 12
Boating 48 ~ 12
Hard diagram 4 8 ~ 12
The barbell bends over and strokes 48 ~ 12.
2. Biceps barbell lift 58 ~ 12
Dumbbell bending 48 ~ 12
The inclined bracket bends 48 ~12.
3. Forearm backhand lift 38 ~ 12
Wrist bending 38 ~ 12
4. Abdominal plate sit-ups 3 is the largest.
Sitting posture, bending knees and abdomen 3 is the biggest.
This scheme is provided by Pioneer Fitness Club. At the same time remind you, scientific fitness, health and happiness.