layout: post
title: 健身计划from9.25 to 10.25
date: '2005-09-28T15:00:00.000-08:00'
author: Qingyang
tags:
<div>鉴于前一段时间的健身有些成效</div><br /><div>为了提醒自己的</div><br /><div>现将自己下一阶段的锻炼计划写在这里.</div><br /><div> </div><br /><div>Chest</div><br /><div> Flat Dumbbell Fly: Sets 3 repetitions:12, 10, 8</div><br /><div><img style="width:240px;height:256px" height=333 src="http://www.building-muscle101.com/images/flyes.jpg" width=357></div><br /><div> Barbell Flat Bench Press: Sets 3 repetitions:12, 10, 8</div><br /><div><img style="width:237px;height:236px" height=357 alt="SWIS - Weight Training Exercises - Bench Press" src="http://swis.ca/graphics/bench_press.jpg" width=400></div><br /><div>The Shoulders </div><br /><div> Seated Barbell Over Head Press: Sets 3 repetitions:12, 10, 8</div><br /><div> Cable Upright Row: Sets 3 repetitions:12, 10, 8</div><br /><div><img src="http://www.fitnessgenerator.com/images/exercises/BBUprightRow.gif"></div><br /><div>Back</div><br /><div> Underhand-Grip Lat Pulldown: Sets 3 repetitions:12, 10, 8</div><br /><div><img height=250 src="http://web.muscleandfitness.com/images/maf/57/398.jpg" width=183 border=0><img height=250 src="http://web.muscleandfitness.com/images/maf/57/399.jpg" width=182 border=0></div><br /><div> Seated Pulley Row: Sets 3 repetitions:12, 10, 8</div><br /><div><a href="http://www.bodybuilding.com/fun/2002/seatedrow.jpg"><img src="http://www.bodybuilding.com/fun/2002/seatedrows.jpg" border=0></a> <a href="http://www.bodybuilding.com/fun/2002/seatedrow2.jpg"><img src="http://www.bodybuilding.com/fun/2002/seatedrow2s.jpg" border=0></a></div><br /><div>Legs</div><br /><div> Dumbbell Squat: Sets 3 repetitions:12, 10, 8</div><br /><div><img src="http://www.bestlifeonline.com/images/cma/art_db_squat.jpg"></div><br /><div> One-Legged Curl: Sets 3 repetitions:12, 10, 8</div><br /><div><img height=427 src="http://www.discobolo.it/esercizi_bodybuilding_fitness/esercizi_images/leg_curl.jpg" width=252></div><br /><div> Calf Raise: Sets 1 repetitions:15</div><br /><div><img style="width:258px;height:360px" height=412 src="http://www.building-muscle101.com/images/standing_calf_raise.jpg" width=258></div><br /><div>Arms</div><br /><div> Dumbbell Curl(biceps): Sets 3 repetitions:12, 10, 8</div><br /><div><img height=367 src="http://images.google.com/url?q=http://www.building-muscle101.com/images/alternate_curl_2.jpg" width=251></div><br /><div> French Press(triceps): Sets 3 repetitions:12, 10, 8</div><br /><div><img height=230 src="http://www.bodybuildingitalia.it/esercizi/French press con bilanciere.gif" width=251></div><br /><div><br /><div>ABS & Lower Back</div><br /><div> Crunch Sets 3 repetitions:15-20[supersets with RE]</div><br /><div><img height=262 src="http://www.lucazilli.it/anatomia/exercise/crunch.jpg" width=250></div><br /><div> Reverse Extension Sets 3 repetitions:8-10 [supersets with crunch]</div><br /><div><img height=280 src="http://groups.msn.com/_Secure/0YwAOAwsgeIQuxe3ILjnWYbzjhDnvSA4VOazYh5TN4wFfJfFOr1BaNYwPbf8qmg!8mAo1NmcfVjWl3vGbVoEIxS4a*UDDIcsxEqtmH2pVoVDsBSWCFfjChwrv9CH!WM*yDMOCgW1c6*5ntZaEO7H4dw/reverse hyperextension 1.jpg?dc=4675331996844952466" width=200 align=center border=0> <img height=280 src="http://groups.msn.com/_Secure/0YwAoAwwgvoQuxe3ILjnWYbzjhDnvSA4VOazYh5TN4wE8n6ymD5uCPF0iW7dI5GOP15WMxYWbMOT*dRHc*R19G2JpeQa!fni6sUfkKpSZa7gKz1JLoLy0DRLyPC6AiYPUYdY5Dzr9MJRqp1nphOXoUQ/reverse hyperextension 2.jpg?dc=4675331996846893155" width=200 align=center border=0></div><br /><div>注意事项:</div><br /><div> 每组练习之间,休息2min(ABS & LB除外,每superset之间休息30sec)</div><br /><div> 给自己充足的时间(所有练习约需要2个小时以上,最好有三个小时的时间来安排这件事情</div><br /><div> 注意动作的准确性.注意保护自己.</div><br /><div> 充足的营养和睡眠与训练同等重要.</div><br /><div><br> </div></div>