Study tips:
This fitness plan is translated from the BODYGUILDING website and is guided by coach Chris. The teaching process lasts for 12 weeks and a total of 84 days of fitness exercise plan.
The plan is aimed at people who want to lose weight and gain muscle (the weight does not exceed the standard Weighing 15 pounds), suitable for exercising in the gym. If you are exercising at home, you can use http://www.jirou .com/baodian.html Relevant parts are replaced by actions here.
Day 40: Legs Superset Workout Video
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Aerobics
20 minutes
Seated barbell twist
150 exercises per test
Superset:Leg Press + Barbell Squat
Leg press
3Group,Each group20 times.
Barbell Squat
3Groups, 20 times each!
Please see the video for specific exercise methods.
Supergroup:Seated leg curl+Standing leg curl< /strong>
Seated leg curl
3Group, 18-20 per group Times
Standing leg curl
3Groups, 8-10 per group 10 reps slowly, then 10 reps fast!
Hack Squat
3Group, 20-30 per group Second-rate!
Single-leg leg extension
1Group, 20 times; 1 group, 10 times; 1 group, 5 times.
Aerobic
20 minutes
Seated barbell twist
150 exercises per test
Nutritional supplements before and after exerciseBefore exercise
L-carnitine
2 capsules
Function: Promote the conversion of fat into energy. Taking L-carnitine can reduce body fat and weight without losing water and muscle.
Green tea
a cup
Function: Increase fat metabolism rate and increase fat energy consumption during exercise.
Creatine
5 grams
Function: Improve strength level and stimulate muscles more. Creatine itself does not participate in muscle synthesis. If the intensity of the exercise is not high, you don’t need to rush it.
Glutamine
5 grams
Function: Promote protein synthesis and prevent the breakdown of muscle protein. It is suitable for those who want to lose weight and gain muscle, especially if they add aerobic exercise to the plan.
After workout
Milk protein powder
2 spoons - 4 spoons (the dosage mainly depends on personal basis)
Function: Repair and synthesize muscle cells. It is the main nutrition for fitness.
Creatine
5 grams
Function: Helps protein anabolism. It is an auxiliary nutrition.
Glutamine
5 grams
Function: Restore functions, promote protein synthesis, and prevent the decomposition of muscle proteins.
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