Exercise program, with Dream Body
The first week
Into action. This week's exercise objectives are very simple, it is action, so that your body begins to adapt movement patterns.
At this point, fixed aerobic exercise is a good choice, you can use the gym's fitness equipment, or by running, cycling, swimming, etc., for the three moderate-intensity exercise. Again, one day off after exercise. This week, you only need to consider the exercise mode, training effect without too much concern. However, to successfully rid their bodies of toxins, each day shall be guaranteed at least two liters of water to drink.
Training Method: 30 minutes per exercise, cardiovascular health boost.
Second week
Intermittent exercise. Through the first week of warm, people will feel the body is full of vitality. Intermittent exercise this week, people can avoid the pressure of work and recovery cycle, alternating with each other felt the excessive fatigue.
Brisk walking, running, cycling or use of fitness equipment is a suitable form of exercise. Training process consists of three minutes of low intensity exercise and two minutes of high intensity exercise alternating composition. This not only guarantees the full recovery after strenuous exercise, but also for the next intermittent exercise was preparation. Note every day to eat fruit, but do not eat food containing white carbohydrates such as bread, cheese.
Training methods: a general aerobic exercise first, followed by intermittent exercise, will improve the function of 3 minutes of cardiovascular exercise and low-intensity alternating strenuous exercise for 2 minutes, repeat the above two steps 6.
Third week
Confrontational training. It helps promote the body's metabolism. Note that, in addition to antioxidant-rich green tea, try to avoid coffee and carbonated beverages to participate in your life.
Training Method: Intermittent exercise first, then about 30 minutes of strength training, such as the lunge, half push-ups, helping the fitness ball to do squats, one holding a dumbbell shape for rowing.
Fourth week
Sub-site practice. At this point, but also to once again increase the time to exercise intensity. Try increasing the time each intermittent exercise, while the body is divided into upper and lower parts of the exercise, which strengthen the body, the lower part of the muscle groups of the exercise.
Do not worry about post-exercise muscle soreness slight sense of this situation is normal and will not cause harm.
Exercise: 1. To intermittent exercise; 2. For upper extremity exercise: stretching down the arm, the waist, hands behind the cross in the drop-down (sitting), legs flexion (sitting), single arm dumbbell held; After two minutes of rest, in order to repeat the action 2; then rest for half a minute, can be seated flexion Regiment (legs straight, upper back, body balance, then bent abdomen to abdominal flexor extreme discount. exercise your feet can never touch the ground or the bed) were used to exercise the abdominal muscles. 3. For lower limb exercise: leg leg press, lunge, pedal exercise, 3 minutes ride to practice, repeat the action four times.
Fifth Week
Additional energy. Spent last week in a smooth and enjoy the process of increasing exercise intensity, it is now your energy level will peak. From this moment on, the need to improve their muscle tone. If you find yourself had a strong hunger after exercise must be to add some protein and carbohydrates. Do not eat too much food can make you very little from the high-intensity exercise to recover, and to effectively prevent re-create a strong sense of hunger.
Exercise: 1. To intermittent exercise; 2. Exercise arm; 3. Exercise lower limb.
Sixth week
Going near the end. Last week, you will find and feel your body deeply fantastic place to change, however, must not be allowed to exercise their hard-won gains.
Training methods: The fifth week of the same. Needs to be emphasized is that any of the above exercise, must have 5 minutes of preparatory activities and sports activities after 5 minutes to adjust.
